I feel so meaningful as a nutritionist to be able to help public maintain or regain their health by teaching them healthy cooking. I always believe good balance nutrition is the only way to obtain a healthy body, positive mind and happy fulfilling life ~
On March 2014, I performed a very happy, fun, interactive nutrition talk & healthy cooking demo for Naturel healthy cooking oil company using their Naturel Forte DHA Canola + Sunflower cooking oil~
This was a public cooking demo at the high traffic busy huge mall- Jusco Taman Maluri, Kuala Lumpur.
I had specially developed four healthy low calories nutritious recipes for this project. I also did a macro nutrients analysis ( Calories, Fat, Carbohydrate, Fiber, Protein & DHA content) for each recipes :
1. Aglio olio spaghetti with shimeji mushroom
2. Pan seared salmon with yogurt orange sauce
3. Maple-glazed chicken with mango avocado salsa served in whole wheat pitta bread
4. Granola green salad
I made all these recipes kids-friendly so that parents can let their children enjoy healthy colourful natural food with peace of mind. Besides that, these simple recipes allow parents to let their children take part in the cooking process thus enhancing the family bonding while having an educational quality time.
Million thanks to Naturel cooking oil company and their project partner The Cooking House for giving me proper attribution and credit by printing my name ( Recipes created by : Nutritionist Angeline Cheang) on the four big recipe cardboards. The recipes cardboards were displayed right beside my cooking table at the mall. I feel so happy to see many audience took photos of my recipes from the displayed cardboard and try to cook them at home for their family~ :)
The crowds ranging from small kids to elderly citizen. I feel so touched that the audience really listened to my 4 hours nutrition talk and cooking demo. They did not hesitate to interact with me during the quiz session~
Even some small kids who are only 5 years old could answer my question, such as: " What is the function of DHA ( for the health of brain, heart, nervous system & retina) ?"
And they got a small bottle of Naturel healthy cooking oil for answering my questions correctly! So cute clever little audience~ I'm really happy to teach them nutrition knowledge and healthy cooking so they can take up healthy eating habit since very young age.
The crowds were made up of different races: Chinese, Malay, Indian and some western foreigners ~ Love this unique beauty of Malaysia!!! Therefore, when I was giving health talk while cooking, I need to speak many types of language - English, Malay, Chinese, sometimes Cantonese, a little Hokkien, depends on the crowd. But I cannot speak Tamil language. I can speak French language much better. Haha~
Thank you so much for supporting my blog. I hope you have learned some useful health tips from my blog and start to put in action by eating more healthily. Wish everybody a blissful life full of health, happiness and love~ Good food, Good life !
Below is the photo gallery from this Naturel DHA fortified healthy cooking oil project and some previous nutrition talk + healthy cooking demo projects I have done for other companies during their in-house Health Awareness Day. Some companies even invited me to their cocktail parties at night on a sky bar overlooking the magical sparkling night view of the city. Breathtaking view...Feeling blessed and thankful..
Here I share you some nutrition facts about Omega-3 Fatty Acids:
The Omega-3 Facts
There are Good Fats and Bad Fats
It is often said that Americans consume too much fat, but in the U.S. and other parts of the world, many people don't eat enough good fat. While consuming diets high in saturated and trans fats have been shown to raise LDL or "bad" cholesterol levels and increase the risk of coronary heart disease, foods high in polyunsaturated fats, specifically omega-3 fatty acids, are important for good health. When attempting to avoid the “bad fats” it is important to not cut out the ”good” fats as well. So, how can you tell which fats are good and which fats are bad?
The Good Fats
- Polyunsaturated fatty acids are found primarily in vegetable oils such as safflower, sunflower, corn, flaxseed and canola oils. Omega-3’s DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), two long-chain polyunsaturated fatty acids, are found primarily in fatty fish, while ALA (alpha-linolenic acid) comes from primarily plant-based sources.
The Bad Fats
- Saturated fatty acids are found mainly in animal sources such as meat and poultry, whole or reduced-fat milk and butter.
- Trans fatty acids are found in vegetable shortening, some margarines, snack foods, cookies and other foods that are made with hydrogenated or partially hydrogenated oils.
Both the American Heart Association and the USDA Dietary Guidelines have recognized the association between the consumption of polyunsaturated fats, specifically omega-3 fatty acids, for good heart health.
Understanding the Role that Each Omega-3 Plays
Today, more and more food products claim to be a good source of omega-3's, but not all omega-3's are created equal. There are three major omega-3 fatty acids each with distinct health benefits:
- Docosahexaenoic Acid (DHA)
- Eicosapentaenoic Acid (EPA)
- Alpha-Linolenic Acid (ALA)
- 300mg/day of DHA for pregnant and lactating women was the recommendation by a workshop sponsored by the National Institutes of Health and International Society for the Study of Fatty Acids and Lipids (NIH/ISSFAL).
- Major infant brain growth occurs during pregnancy and throughout the first two years of life. During these times, infants have the greatest need for Docosahexaenoic Acid (DHA) and Arachidonic Acid (ARA). Both are important nutrients that have been shown to help brain development. Infants must obtain DHA and ARA from their diets, so it is important that parents provide them a diet that includes adequate amounts of both nutrients. Breast milk is the preferred way for infants to consume these nutrients, but if breast milk is not an option, it is recommended that the infant should be fed only supplemented formulas which contain both DHA and ARA.
- 220mg/day of DHA for healthy adults was the recommended intake recommended by a workshop sponsored by the National Institutes of Health and International Society for the Study of Fatty Acids and Lipids (NIH/ISSFAL).
- While the FDA does not have a regulation establishing a recommended daily intake for DHA, the agency has not objected to the use of 160mg/day as a daily value for DHA.
- Algae - Certain algae are natural sources of DHA. While most people believe that fish produce their own DHA, in fact, it’s the algae in their food chain that makes them a rich source of DHA.
- Fatty fish including anchovies, salmon, herring, mackerel, tuna and halibut. Organ meat such as these fatty fish's liver is also source of DHA. Two servings (about 150g each) of these fatty fish a week will provide us adequate DHA needed by our body.
- Eggs naturally contain small amounts of DHA, but new DHA enriched eggs can contain up to 150mg of DHA per egg.
- DHA fortified foods, beverages and supplements.
DHA, a long chain omega-3 fatty acid, is the most abundant omega-3 in the brain and retina. It is also an important structural component of heart tissue and naturally found in breastmilk.
EPA, a long chain omega-3 fatty acid, is important for human health. However, unlike DHA, EPA is not stored in significant levels in the brain and retina and is not considered a significant structural part of the body.
ALA, an essential fatty acid (EFA), is a shorter-chain omega-3 fatty acid that serves as a source of energy. It is also a precursor for EPA and DHA and is needed for skin health.
What Is Docosahexaenoic Acid (DHA) and Its Benefits?
Docosahexaenoic acid, or DHA, is a polyunsaturated omega-3 fatty acid found throughout the body. It is an essential fattyIt is a major structural fat in the brain and retina accounting for up to 97% of the omega-3 fats in the brain and up to 93% of the omega-3 fats in the retina. It is also a key component of the heart. Numerous studies confirm that everyone, from infants to adults, benefits from an adequate supply of DHA. DHA ensures that the cells in the brain, retina, heart and other parts of the nervous system develop and function properly through all stages of life.
DHA in Your Diet
The Importance of DHA in the Diet
How Much DHA Should You Consume?
DHA is an essential fatty acid because our body cannot produce DHA. Thus we must obtain DHA from our food. Several expert bodies around the world have made recommendations for DHA intake among various populations.
Pregnant and Nursing Women
Infants
Children and Adults
Dietary sources of DHA include:
Flaxseed oil, walnut, brussels sprout, avocado, strawberries are good source of alpha-linolenic acid, ALA, a precursor of DHA. ALA is a source of energy, but there are no known independent benefits of ALA on brain, eye or heart development and function. While the human body can convert ALA to DHA it occurs at a rate of less than 1%, so it is best to consume preformed DHA directly for the health benefits.
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