(Photo by Yaw Huey Xin)
500 calories is equivalent to how much of food? What significance do different types of food hold when they contain the same amount of calories?
There is an old English saying: "We are what we eat!" The choice of different foods has a significant impact on our health!
If you choose to consume 500 calories, whether it's 100 grams of roasted chicken leg plus 100 grams of beef patty or 11 teaspoons of cooking oil, you will simultaneously intake a large amount of saturated fat, which may increase the risk of chronic diseases such as heart disease and stroke.
In contrast, if your dietary choice focuses on fruits and vegetables, you need to consume as much as 1 kilogram of apples, or 2 kilograms and 270 grams of cabbage, to reach 500 calories. However, these fruits and vegetables contain a large amount of dietary fibre, vitamin C, and other essential nutrients that are highly beneficial to the body. Therefore, food choice not only involves calories but also the nutritional components that are consumed.
(Photo by Chong Mong Zhuang)
Nutritionist Tan Chew Sia (top left one in the photo) pointed out that meat and cooking oil usually contain higher calorie content for the same amount of food. Overeating will not only lead to weight gain but an excess of calories will be converted into fat stored in the body, increasing the risk of chronic diseases.
(Photo by Tew Yu Rui)
The theme of the year-end blessing event from 6 to 7 January 2024 was "Let us spread the Dharma and benefit all beings through our faith, vows, and actions. Let us protect the earth by promoting a plant-based diet and doing good together." In line with this theme, a special area outside the event venue was set up for relevant volunteer exhibits. Among which, the "Healthier Me 21-Day Challenge” zone was set up to promote the benefits of a plant-based diet, hoping that everyone can eat healthily and shine forth like little fireflies, caring for all living beings and cherishing the earth on which we depend for survival.
(Photo by Tew Yu Rui)
In addition to promoting the benefits of a plant-based diet, the exhibition area also aimed to dispel the common misconceptions about plant protein. Through the presentation of stories from different vegetarians, such as world-class rugby player Anthony Mullally and ultra-marathoner Scott Jurek, it was emphasised that plant protein can strengthen physical endurance and help repair muscles rapidly while providing the same nutritional value as animal protein.
Tay Swee Hwa, who has suffered from nasopharyngeal cancer for nearly nine years, views healthy eating as not a matter of choice but a mission that must be accomplished. Having heard about the benefits of the "Healthier Me 21-Day Challenge", Tay Swee Hwa gained a comprehensive understanding of a plant-based diet through today's exhibition area, such as the proportion of various food types on a plate and the vegetables high in protein, which introduced her to a greater variety of protein choices.
Tay Swee Hwa (right) prioritises haealthy diet due to a long-term illness, exchanging views with a doctor from the Tzu Chi International Medical Association at the exhibition area. (Photo by Fong Kwai Kin)
Since 2022, Cecilia Toon, a person with high blood pressure in her sixties, has participated in the "Healthier Me 21-Day Challenge" four times. After participating, her health condition has significantly improved, with her blood pressure returning to normal levels and her weight decreasing as well.
Before participating, Cecilia was greatly troubled by hypertension, and her doctor advised her to reduce her salt intake. She often felt weak and even breathless when climbing stairs. Although she did not like to exercise, she had tried various methods of losing weight, including avoiding dining out and cooking for herself. Still, she always felt that her diet was monotonous and the results were unsatisfactory.
However, after participating in the "Healthier Me 21-Day Challenge", Cecilia not only successfully lowered her blood pressure and weight but also felt more energetic and no longer felt constantly drowsy. She has also learned to read food labels carefully and has started preparing healthy plant-based meals by herself, significantly improving her quality of life.
After participating in the "Healthier Me 21-Day Challenge”, Cecilia (left) not only successfully lowered her blood pressure and weight, but now she is also full of energy. (Photo by Yaw Huey Xin)
Adopting a plant-based diet is not only a way to care for one's health but also to care for living beings. The exhibition area was filled with cute animal plush toys, which involuntarily attracted children to play with them. Volunteers ingeniously guided participants through these small animal plush toys to make them realise that every little life is precious. Animals also have emotions, perceptions, and thinking abilities, so we should choose plant-based diets to love animals, the earth, and nature.
(Photo by Willy Ang)
After gaining a deeper understanding of a plant-based diet, let's move to the other side of the Tzu Chi Humanistic Youth Centre — Glow On Gallery, to learn about the impacts of a plant-based diet on sustainable living.
(Photo by Fong Kwai Kin)
At the "Weigh Your Food Choice" zone, participants could compare the carbon emissions of different foods and understand the damage that meat consumption brings to the planet. Surprisingly, the carbon emissions from eating meat are seven times more than that of consuming a plant-based diet. According to studies, due to the high carbon emissions, the average temperature in Singapore may rise by as much as 5 degrees Celsius by 2100, and the sea level will also rise rapidly, posing a serious threat to the island nation. However, individual dietary habits can be easily changed to help reduce carbon emissions!
(Photo by Chua Zhen Jia)
"Sustainable living is not difficult. Let's learn how to take the first step to change through changing personal choices!" Through the vivid explanations of the docent, participants learned that changing lifestyle habits to coexist with the earth is not out of reach.
(Photo by Chua Zhen Jia)
While watching the Global Year-in-Review video 2023, Lin Hsien Mei was deeply moved by Master Cheng Yen's compassionate aspiration. Over the years, Master Cheng Yen has guided Tzu Chi volunteers to engage in environmental protection, purify people's hearts, and contribute to a more peaceful and harmonious society.
This inspiration from the event hall continued into the Glow On Gallery, where Lin Hsien Mei attentively listened to the explanations of the docents. Reflecting on Master Cheng Yen's teachings, environmental damage is man-made. Only when everyone is cautious and devout, cherishes the earth and cares for all living beings can people find blessings and hope for a pure land on earth.
Lin Hsien Mei (right) engaging in discussions with a volunteer at the Tzu Chi sustainable gallery. (Photo by Chua Zhen Jia)
Lin Hsien Mei confessed to being fond of shopping but had never deeply considered the possible waste caused by this habit. After listening to the volunteer's explanations, she reflected on her consumer habits and realised the importance of cherishing resources. She decided to carry an eco-friendly bag when going out and reduce unnecessary shopping. At the same time, Lin Hsien Mei also hopes to join the volunteer ranks as soon as possible to contribute her efforts.
(Photo by Tew Yu Rui)
"Environmental protection is about maintaining purity at the source," explained docent Chung Soon Ann when introducing the 5R environmental concept, conveying the path to fine-tuning environmental protection from "Refuse" as the first step to gear towards a more refined green practice.
Chung Soon Ann became involved in Tzu Chi activities because his wife, Hong Hui Ling, who took part in the "Healthier Me 21-Day Challenge". Appreciating Tzu Chi's approach to promoting environmental protection and a plant-based diet, Chung Soon Ann has been actively involved in Tzu Chi activities after retiring from the workforce two years ago, serving as a docent at the Glow On Gallery.
He emphasized that there is still ample room for improvement regarding local residents' environmental awareness, and the recycling rate remains less than ideal. If environmental importance continues to be disregarded, the government will have to invest more money and resources to deal with the threats of climate change.
(Photo by Chua Zhen Jia)
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