The greatest wealth is
Health.

- Anon

Knock knock~ It's me again🌞
Knowledge of the week is here!

Today we will introduce the second food group of MyHealthy Plate, Protein! ✅ Protein not only comes from eggs and meats, scroll down to know more about other sources of protein!

Protein made up the other quarter of

My Healthy Plate, which is one of the

“building blocks” of our body.

What are the benefits of proteins?

1. Rich in vitamins and minerals

  • Animal sources of proteins such as eggs, fish and lean meat are rich in vitamin B12. Vitamin B12 is useful for red blood cell and DNA formation.

  • Whereas plant sources of proteins are rich in phytonutrients. Phytonutrients have antioxidant properties, hence protects cells against damage and builds a healthy immune system.

  • Protein is also rich in iron and zinc.

2. Build muscle

  • Proteins are essential for building muscle.

3. Strengthen bones

  • Approximately 50% of the volume of bone is protein. Throughout the lifetime, bone is continuously broken down and renewed. Hence, dietary protein is important to ensure sufficient bone formation can occur.

    *Do remember to choose fresh food instead of processed meat as they are high saturated fat and sodium!

  • Nuts:

    • Almond

    • Walnut

    • Cashew

    • Pistachio

    • Peanut

  • Beans & Legumes:

    • Chickpea

    • Lentils

    • Black-eyed pea

    • Mung bean

    • Red kidney bean

  • Seeds:

    • Sunflower seed

    • Pumpkin seed

    • Hemp seed

    • Chia seed

    • Flax seed

There isn’t one giant step that does it,

It’s a lot of little steps.

Flexibility

Improve Flexibility


(1-20s each stretch)

  • The back stretch exercise

  • The inner thigh stretch

  • The ankle stretch

  • The back of leg stretch