he Singapore Heart Foundation (SHF) wishes to thank everyone

who supported and made this book possible.

For sharing SHF’s vision, we thank the Norwegian Seafood Export

Council, the generous sponsor of this book; Chef Hiew Gun Khong,

Executive Chinese Chef, Cherry Garden, Mandarin Oriental Singapore,

who shared his delicious and healthy recipes; and Mr Joshua Tan of

Elements by the Box who provided the interesting photographs.

We would like to acknowledge colleagues from SHF who helped write

and edit the book – Ms Ng Hooi Lin, Ms Anneve Ng, Ms Susan Lui and

Ms Brenda Maderazo. We are also extremely grateful to our Chairman,

A/Prof Terrance Chua, who shared his expert medical insights.

Most especially, we would like to give our special thanks to all parents,

teachers and students who will read this book and transform the

knowledge contained on its pages into action for better heart health.

MR VERNON KANGChief Executive Officer

3

Heart Health & You

SMART Nutrition

Snacking Myths

Healthy and Easy Snack!

Smart Snack!

Sample Meal Plan

Recipes

• Hearty Salmon and Spinach Soup

• Marvelous Mushroom Spread

• Salmon & Tofu Ball Dipped in Special Tofu Sauce

• Red Bean Yogurt with Chocolate Sauce

Games

• Crossword Puzzle

• Word Search

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Hi, I’m

Samuel

I’m Samantha

...andI’m

the Hearty Professor

“Enjoy reading!”2

You are what you eat!Yes, your choice of food (including snacks) greatly affects your heart health. You canlower your chances of developing heart diseases, hypertension (high blood pressure)and diabetes when you grow older by making smart choices about what you eat whileyoung. A healthy and balanced diet can help you to live a healthier and longer life.

4

Samuel and Samantha (the SAM twins) spend most of their timein front of the television or the computer playing video games and surfingthe internet. With very little time left to exercise, Samuel cannot run fast andgets tired easily when he does. Samantha cannot fit into her beautiful dressesanymore. Their classmates always make fun of them.

These make the SAM twins sad. So they decide to make a change. But how?They decide to start changing their snacking habits!

Can you help the SAM twins on their SMART SNACKING journey?

Besides making the right choice in nutrition, do you know that being physicallyactive will also lower your chances of developing heart diseases?

It is recommended that you have at least 60 minutes of moderate-intensity physicalactivities (those that result in a slight increase in your breathing and heart rate) fiveor more days a week. Examples of these moderate-intensity physical activities areexercises such as brisk walking (5 km/hr), leisure cycling (<16 km/hr) and leisureswimming.

However, if you have any pre-existing medical condition, don’t forget to consultyour doctor before exercising!

Smoking is also one of the leading causes of heart disease. So don’t pick up thehabit and stay away from second-hand tobacco smoke.

Remember, you only have one heart so you must take care of it!

A smart choice of food involves:

■ Eating a well-balanced diet. The recommended diet consists of:

• 5 – 7 servings of rice and its alternatives

• 2 servings of vegetables

• 2 servings of fruits

• 2-3 servings of meat and its alternatives

■ Reducing fat intake, especially saturated fat & trans fat

■ Cutting down on high–cholesterol food

■ Choosing food low in salt (low in sodium)

■ Having enough dietary fibre in your meals

■ Not smoking

Let’sshape up!

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The SAM twins are going for a picnic. Please help them

to pack some SMART snacks that you would like to share

with them. Write down the food on the space provided.

It’s not true. Eating nutritious snacksbetween main meals is good for you, asyou cannot eat too much in one sitting.Snacking helps provide what you maybe missing from your main meals.

Snacking can be healthy or unhealthy,depending on your food choices.Healthy snack such as fruits shouldbe your regular choice and unhealthyones such as fried chicken nuggets,fries and deep fried sausages shouldonly be eaten once in a while.

• Cookies•Sandwich with

low-fat filling• Curry puff• Chicken nuggets• Low-fat milk• French fries• Unsalted nuts

•Plain crackers• Doughnut•Soya beancurd•Sweetened drinks•Cup corn•Dried fruits (raisins,

dried apricots)• Potato chips

•Soft drinks•Ice-cream•Fruit drinks•Low-fat yogurt•Soy milk with

reduced sugar•100% fruit juice

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Myth:Snacking

is bad!

Myth:Snacks =

Junk foods

My SMART Snacks

1. Soy milk with reduced sugar

2.

3.

4.

5.

Please choose your answers

from

the food listedhere!

DRINK

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How many SMART snacks have you packed for the SAM twins? Let’s take

a look at the following table to find out what are the “SMART” choices.

Samuel and Samantha have started on their SMART Snacking journey. How about you?

Good meal planning is the start of a heart-healthy journey! Try this with your family.

Smart Tips!1. Dried fruits such as raisins, dried apricots and

prunes are nutritious snack choices because theycontain fibre and antioxidants that keep your body nourished.

2. Select snacks made with whole grains such as popcorn, wholegrain cereals and wholemeal bread as they are good sources of fibre, minerals, vitamins and antioxidants.

Have you packed these forthe SAM twins?

Food

• Cookies• Doughnut• Curry puffs• Ice-cream• French fries• Chicken nuggets• Potato chips

Food

• Plain crackers• Sandwich with low-fat filling• Soya beancurd• Low-fat yogurt• Cup corn• Dried fruits (raisins, dried apricots)• Unsalted nuts

Beverages

• Soft drinks• Sweetened drinks• Fruit drinks

Beverages

• Low-fat milk (unflavoured milkis preferred)

• Soy milk with reduced sugar• 100% fruit juice

Why not change to theseSMART Snacks?

Snacking can

be healthy if you learn to

make the right food choices

and also snack at the right time.

You should snack when you

are hungry, not when

you are bored!

Sample 1

Wholemealbread

+Marvelous

mushroom spread(recipe on page 12)

+Soy milk withreduced sugar

Sample 2 Sample 3

Wholegraincereals

+Low-fat milk

Corn cup+

Fruitsmoothie

Banana Watermelon Red bean yogurtwith chocolate sauce

(recipe on page 16)

Rice+

Steamed fish+

Vegetables

Fishballnoodle soup

Minced leanpork porridge

Low-fat yogurt+

Raisin

Salmon & tofu balldipped in special

tofu sauce(recipe on page 14)

Hearty salmon &spinach soup

(recipe on page 10)

Seafoodspaghetti

+Pumpkin soup

Brown rice+

Vegetables+

Braised skinlesschicken

Brown rice+

Vegetables+

Tofu

Breakfast

Snack

Lunch

Snack

Dinner

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Serves 4IngredientsSalmon, 100gChinese spinach, 100gTofu, 100gOats, 5gEgg white, 3Ginger, minced, 3 slicesChicken broth, 1 kgSalt, to tasteSugar, to tastePepper, to taste

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Step 1

Cube the tofu and salmon fillet to about 1cm.

Chop the Chinesespinach.

Step 2

Heat up wok, add 1 tbsp of olive oil, add egg whites and stir frequently until the mixture reaches a smooth and custard-like consistency.Put aside in a small bowl.

Step 4

Once the chicken stock is boiling, addin the oats, Chinese spinach and seasonings totaste. Thicken the soup with corn starch slurry.

Reduce the soup to a simmeringtemperature and lastly, add in the tofu cubes, egg whites

and salmon cubes.

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Step 3

In a clean wok, add some olive oil, sauté the ginger till fragrant. At this stage, add in the chicken stock to prevent further browning of the ginger. Approximate Nutritional Analysis

Per servingEnergy 116kcalProtein 14gCarbohydrates 4gTotal fat 5gCholesterol 14mgDietary fibre 1.3gCalcium 211mg

Salmon is rich in omega-3 fattyacids which is good for your heart.

Serves 20IngredientsDried flower mushrooms, 12 pcs, 100gFresh shitake mushrooms, 10 pcs, 100gFresh button mushrooms, 10 pcs, 140gOnion, 1 medium, 140gGarlic, 2 cloves, 5gCheddar cheese, 6 slicesOlive oil, 40gWater, 1.5 LDark soy sauce, to tasteSalt, to taste

Step 1

Soak the dried flower mushrooms overnight with

1.5 L water. Save the mushroom liquor and fine chop the mushrooms and set aside.

Step 3

Continue the cooking process

on a medium-low heat for 1 hour and

15 minutes. Then,add seasonings, dark

soy sauce and salt.

Step 4

Reduce the heat after the required taste is achieved. Pour in the cheddar cheese and mix well to provide a creamy, thick and flavourfulspread.

Step 2

Heat up a sauce panwith olive oil and

sauté the choppedgarlic and onionstill fragrant.

Add all chopped mushrooms and sauté till soft before adding the mushroom liquor.

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Approximate Nutritional AnalysisPer servingEnergy 46kcalProtein 2gCarbohydrates 5gTotal fat 2.6gCholesterol 2mgDietary fibre 0.8gCalcium 30mg

Serves 8Ingredients for Salmon& Tofu BallSalmon, 150gUnsweetened soy milk, 500gEgg, 5 mediumSalt, 1 tspSugar, 1/2 tsp

(Optional)Ingredients for Tofu SauceCoriander, 1 stalkCelery, 1 stalkWater, 300gLight soy sauce, 2 TbspDark soy sauce, adequateRock sugar, 20gSeasoning, 1 Tbsp

Method for Tofu Sauce• Combine water, rock

sugar, coriander, celery together and steam for4 hours.

• Strain the base stockand remove sediments.

• Add the remainingingredients and mix well.

Step 2

Lay a sheet of clingwrap onto a rice bowl and

add approximately 40g of thetofu mixture and 15g of thesalmon chunk. Secure the

cling wrap tightly to ensurethe mixture does not

flow out.

Step 3

Place item into aboiling pot of water

and remove after8 minutes.

Step 4

When serving, addcooked broccoli and tofu

ball and line the baseof the plate with the

warm tofu sauce.

Step 1

Except for thesalmon fish, mix the

above ingredientstogether to forma tofu mixture.

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Approximate Nutritional AnalysisPer servingEnergy 95kcalProtein 11gCarbohydrates 4gTotal fat 4gCholesterol 120mgDietary fibre 0.8gCalcium 40mg

Salmon is rich in omega-3 fattyacids which is good for your heart.

Serves 12IngredientsSimple sugar syrup, 10gAvocado, 2Low-fat yogurt, 15gCooked red bean, 30gSoy milk, 10gDark chocolate, 25gCracker, 4 piecesRoast melon seed, 3gZest of kaffir lime, 1/2 of a lime

Step 2

Mix yogurt,red beans, lime

zest and 5g of sugarsyrup. Set aside in

the fridge.

Step 3

To create a chocolate sauce, mix together soy milk and dark chocolateand put into the microwaveoven at 45-second cycles tillthe chocolate is completely melted. Add in the rest of the soy milk and mix till it reaches a smooth and velvety consistency.

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Approximate Nutritional AnalysisPer servingEnergy 138kcalProtein 5gCarbohydrates 20gTotal fat 6gCholesterol 0mgDietary fibre 5.6gCalcium 49mg

Step 4

To assemble, placeinto a cold cup, layer the

bottom with the red beanyogurt, followed by the pureetopped with some chocolatesauce. Finish by garnishing

it with some crushedwater wafers and

pine nuts.

Step 1

Blend the avocadowith 30g of ice cold

water, stir in 5gof sugar syrup.Set aside in the

fridge.

Across

1. Eat 2 servings of it everyday to staywell nourished.

3. It can cause rapid weight gain andtooth decay.

6. They are high in fibre, vitamins and minerals and are great snacks too!

8. A kind of fish that is an excellent source of omega-3 fatty acids.

9. It is a good source of calcium.

Answers

Across1. Vegetables 3. Sugar 6. Fruits 8. Salmon9. Milk

Down2. Heart 4. Breakfast 5. Obesity 7. Exercise

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• Skipping

• Stroke

• Carbohydrates

• Smoking

• Swimming

• Protein

• Fruits

• Heart

• Oatmeal

• Obesity

• Alcohol

• Vegetables

• Exercise

• Healthy

• Diet

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Down

2. It is about the size of your fist andits role is to pump oxygen-rich bloodto every living cells in the body.

4. It is an important meal of the day.

5. Overeating and lack of exercise maylead to .

7. Regular keeps you fitand healthy.

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6

8

5

1

4

9

2

3

Can you find the hidden words?They may be horizontal, vertical or diagonal.

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