Healthy Breakfast Recipe
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Can cereals be a healthy breakfast choice?

Healthy Breakfast Recipe

The answer is yes ! Cereals can be healthy – if you know how to choose wisely.  Not all cereals are made equally. Some breakfast cereals are a great source of fibre, minerals, iron and quality protein while others are nutritionally poor, loaded with sugar and artificial ingredients. Thus, choosing the right kind of healthy breakfast cereals in Singapore is important in order to supercharge your mornings with good nutrition.

Here, in this blog, let’s discuss why and how to choose the right kind of healthy cereals.

Reasons To Choose The Right Breakfast Cereal For Your Morning Diet

1. Nutrition

Nutrition should be an important factor to consider when it comes to selecting the right cereal. A healthy breakfast cereal should be made up of whole grains and packed with fibre, complex carbs, and quality protein. It should also have a healthy amount of minerals (such as iron) and vitamins (such as B vitamins). Choose one that meets at least 10% to 25% of the body’s daily requirements for certain nutrients.

A fibre-rich healthy breakfast cereal helps maintain good digestive health. Choose a cereal that is high in fibre—at least 3-5 grams per serving. In addition, whenever you are checking the ingredients list on the label, whole grain (for example Quinoa, Oats, etc) should be the first ingredient (not sugar!).

2. Weight Management

Eating healthy breakfast cereals can help with weight management compared to having meats or simple carbs like white bread, white rice or noodles for breakfast. This is because these breakfast cereals (low in sugar) are usually packed with good nutrients such as complex carbs, fibre, and protein. They help with satiety, cleanse the colon and are digested more slowly in the body without spiking blood sugar levels. Keeping your blood sugar levels stable is important for weight control.

A bowl of healthy cereal with milk helps prevent the mid-morning fatigue that can often tempt us to consume junk foods. Mid-morning fatigue happens due to the sudden rise or drop in blood sugar levels. These healthy cereals are rich in complex carbohydrates and are digested more slowly in the body. This provides your body with instant and longer-lasting energy and helps manage sugar cravings.

3. Limited Added Sugar

Beware of cereal brands that have high sugar content (often more than 10g sugar per serving), especially in ‘child-friendly’ cereals. Sugar-laden cereals can lead to weight gain and tooth decay. Always check the nutrition table on the label. A low-sugar healthy breakfast cereal should have less than 5g of sugar per 100g cereal.

Don’t choose a cereal that has added sugar (or glucose or high-fructose corn syrup) listed among the first 3 ingredients on the product label. This is because the listing of the ingredients is done based on the weight and in descending order. The first ingredient on the ingredients list has the highest weight.

Do note that unhealthy simple sugars can take on different names such as high-fructose corn syrup, dextrose, glucose, and sucrose, among others.

4. Convenience

For those leading busy lifestyles like you and me, nothing can be simpler and quicker to prepare than a healthy no-cook breakfast cereal. The ready-to-eat or just add-to-water/milk breakfast meals are a blessing. Healthy breakfast cereals pack more important nutrients such as complex carbs, quality protein, fibre, minerals and B vitamins, etc.than highly processed, ready-to-eat meals from convenience stores. Comparatively, these are also much healthier than the usual popular breakfast options available in Singapore.

Your breakfast choice can have a positive impact on your immune system in the long run. Especially when you are time-poor when it comes to preparing healthy meals on a daily basis. If you cannot stay away from the locally popular but nutrient-poor breakfast options, indulge in them once or twice a week, it is ok!.  

Bottom Line

Start your day right with healthy cereals with good macro- and micro-nutrients– we recommend our carefully crafted range of Superfoods Breakfast Cereals

So, what are you waiting for? Choose your favourite breakfast cereal and start your health journey with good breakfast choices.

plant based protein powder
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The Do’s & Don’ts of Protein You Must Know

plant based protein powder

Protein aids in repairing and building parts of our body such as our body cells and tissues, organs, muscles, antibodies and hormones. It helps maintain muscle mass and strength to perform daily physical functions such as balancing and carrying items, especially as we age. Protein also helps in weight management.

For average Singaporean adults aged 18-49, the recommended daily protein intake is approximately 0.8g per kg of body weight. However, the daily recommended protein intake can be higher for people who live moderately active lifestyles or are older adults (50+). It should be coming in at 1.0-1.2g per kg of body weight instead. On average, adults aged 50 & above should consume approximately 50g to 60g of protein a day (depending on your body weight and lifestyle).

As you age, your body requires roughly 50% more protein than a younger adult to better preserve muscle mass and strength to maintain a certain quality of life. Benefits of having sufficient protein intake include an improvement of the body’s immune functions, faster muscle recovery from workouts, faster recovery from illnesses/surgeries, and better skin and hair health as the amino acids found in dietary protein are the building blocks of collagen, elastin and keratin- the structural components that make up healthy hair, skin and nails.

In this blog, we’ll cover the fundamentals of protein and we’ll also discuss the do’s and don’ts of protein.

Sources of Protein

Starting with the basics, let’s introduce you to the primary sources of protein.

Do’s and don’ts for Protein

In this segment, we’ll cover the dos and don’ts of protein you must know to include it in your diet in the right manner.


Protein can be optimally obtained from natural food sources (particularly superfoods high in complete protein) rather than via supplementation. High-protein superfoods also boast nutrients that can promote absorption and provide more health benefits. For example,Quinoa is rich in Iron and B vitamins which are great for energy production and immune function. And Sacha Inchi Seeds, another complete protein source, is high in Omega 3 which has anti-inflammatory benefits.

Here are the do’s of protein you must keep in mind while including it in your diet.

  • Choose quality protein sources. We recommend more plant-based protein sources. There’s no need to stick to only one food for your protein source each time.
  • Have a mixture of animal and plant-based proteins as part of a balanced diet. For instance, Tofu, tempeh, edamame, Quinoa, and Sacha Inchi seeds.
  • If you are a meat eater, choose fresh, lean meats instead of processed, preserved and fatty meats.
  • If you are a vegan/vegetarian, you will need to consume a variety of protein sources to obtain all the necessary essential amino acids.

(note: only certain plant-based foods like Quinoa, Tofu, Buckwheat, Millet, Sacha Inchi Seeds, Chia Seeds, and Soybean contain all the essential amino acids and are complete protein sources).


A high-protein diet rich in natural plant protein sources carries much lesser risks of heart diseases or kidney stones as compared to animal protein sources. In addition, natural plant protein sources usually provide more health-benefiting nutrients such as more fibre, vitamins and minerals.

Focus on the following don’ts while you prepare a diet around protein.

  • Don’t consume too much protein. Those who follow very high-protein diets have a higher risk of kidney stones.
  • Maintain your protein intake. Too much protein can overwork the kidneys and lead to kidney damage conditions such as high protein levels in the urine.
  • Eating lots of meats such as beef, poultry, and pork as part of a high-protein diet may also lead to a higher risk of heart disease. These meats generally contain high amounts of saturated fats as compared to plant protein sources.
  • Excess protein consumed is usually stored as fat so it can lead to weight gain.

Can you consume too much protein?

The short answer is yes, especially if the individual is taking too much protein powder supplements (beyond recommended servings) or on a very-high-protein diet (e.g. Atkins diet).

How do you know if you are taking too much protein (usually in excess of 2g per kg of body weight)?

If you are taking too much protein you will experience some side effects and symptoms. These include indigestion, weight gain, unexplained exhaustion, constant urge to pee, bad breath, headache, constipation, etc.

Having too much protein can cause waste to build up in your blood. Your kidneys may not be able to remove all the extra waste, which can lead to kidney damage (a common condition here in Singapore).

Is protein deficiency possible?

Yes. One in two older adults (aged 50 & above) do not meet their protein requirements for their age in Singapore. This may be attributable to oral issues or chewing difficulties. To overcome this, mix things up with a softer diet of Quinoa Powder, PROATS, tofu, eggs and fish. You should also consider choosing daily food alternatives/staples that contain higher amounts of protein (e.g. Quinoa instead of white rice).

Who should consider a high-protein diet/protein supplements?

Malnourished individuals, the elderly, those who are unable to chew or swallow, and people with sarcopenia (age-related muscle loss). Athletes, bodybuilders, and pregnant women or mothers who are breastfeeding should also consider a high-protein diet.

The Bottom Line

Plant-based protein powders are a practical and efficient way to increase your daily protein consumption, especially for vegetarians and vegans. Look for high-quality sources of protein, such as pea, garbanzo, quinoa, chia seeds, sacha inchi seeds, and hemp protein, with few or no artificial flavors, colors, and other additives when choosing a plant-based protein powder. Remember to follow the do’s and don’ts we discussed in the blog to achieve a healthy and balanced diet. Lastly, consult a medical or diet expert before making a significant change in your diet or exercise routine.

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Vitamin C : Do’s & Don’ts

Why Do We Need Vitamin C?

To Boost Immunity

Vitamin C acts as an antioxidant in the body. Having sufficient Vitamin C daily helps reduce oxidative stress and cell damage in the body, and increases your immunity power against various diseases and viral infections.

For Optimal Skin, Hair & Joint Health

Vitamin C promotes the production of collagen in the body. This protein is responsible for providing structure and strength to skin, bones, and connective tissues, thus promoting healthy skin, hair, and joints. Vitamin C also protects the skin from harmful sun rays. In addition, it helps maintain healthy joints and prevent inflammatory conditions such as arthritis.

To Promote Iron Absorption

Iron is very important for our body, especially for women on menstrual cycle. It helps to maintain healthy red blood cells which carry fresh oxygen all over the body. Vitamin C promotes the absorption of iron in our body.

How Much Vitamin C Do We Need Daily?

For normal healthy men aged 19 and above, the RDA (recommended daily allowance) is 105 mg. On the other hand, for normal healthy women, it is 85 mg. However, pregnant and lactating women will require higher intake. (Source: Health Hub, Singapore) 85 mg is equivalent to around 1-2 oranges or slightly more than 1/2 (half) tablespoon of Camu-Camu Berry powder.

Whole-Food Sources of Vitamin C 
• Orange (1 big whole, 79.5mg)
• Bell peppers (1 whole, 241.6mg) 
• Strawberries (1 cup, 67.5mg)
• Tomatoes (1 whole, 14.2mg)
• Broccoli (Boiled, 1 cup, 119mg)
Nature’s Superfoods – Organic Premium Camu-Camu Berry Powder (1 teaspoon,
158 mg)
Nature’s Superfoods – Organic Sun-Dried White Mulberries (1/4 cup, 84mg)

Do’s And Don’ts For Vitamin C


Take Whole-Food Vitamin C

Vitamin C complex is best obtained from whole-food sources rather than from supplements. (isolated/synthetic Vitamin C pills, for example). Whole-food sources of Vitamin C naturally contain complementary nutrients that can promote the absorption of Vitamin C in body, as Mother Nature intended it to be. In comparison, isolated/synthetic Vitamin C pills (which is isolated ascorbic acid) do not have the same absorption effectiveness.

Take On An Empty Stomach

Vitamin C foods have the best effect on the body when taken on an empty stomach, for example 1 hour before meal.

If you lead a busy lifestyle and are not able to consume sufficient fruits and vegetables in a day, boost your daily Vitamin C requirement with Organic Camu-Camu Berry Powder. Just one teaspoon of powder is sufficient to meet your daily Vitamin C requirement. You can mix the powder into raw honey water, juice, etc as a daily immunity/beauty drink!


Don’t Overdose

Too much of a good thing becomes a bad thing. More than 1,000 mg/day is considered an overdose. For this reason, you should avoid excess intake. Otherwise, you may face the following issues:

  • Digestive Problems: Too much Vitamin C can lead to digestive issues like diarrhea, stomach cramps, nausea, etc.
  • Interfere With Medications: An overdose of Vitamin C may affect the safety and efficacy of estrogen therapy, and it may be detrimental for patients with diabetes, kidney stones or kidney dysfunction.

Note: Always talk to your doctor first before taking any high-dose Vitamin C on a long-term basis, especially if you have any underlying medical conditions.