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October 2015






Pick a healthier choice product in your shopping basket today! 


thehealthierchoice15Living a healthy lifestyle involves many elements. One of which is your food intake. While exercising is important, eating a healthy balanced diet is equally essential! If you have a hectic schedule, it's even more important to eat healthy food that can keep your energy level high and your mind alert.



What you eat between meals matters more than you think! This month, we will share with you several tips to help you eat and snack healthily!



octnewsletter15Plan your meals
Always make a plan of what you would like to have for the day. Make a point to include the important nutrients such as protein,calcium,vitamins and omega 3 for the day's quota. If you feel peckish through the day, make it a habit to stash some fruits or whole-meal cracker near you!



HC Logo WholeGrainsLook for the red pyramid, HCS logo

Consumers can now easily identify healthy products while doing their groceries. Singapore Health Promotion Board has implemented the HCS logo on products that meet the nutrition guidelines under the category of lower in sugar, sodium, total fat or saturated fat. Now you can shop healthy with this easy healthy guide!





Look for the red pyramid, HCS logo

It is recommended to consumer 5 servings of fruits and vegetables every day. Fish contains lots of vitamins and minerals. Choose oily fishes such as salmon, sardines or tuna to increase your intake of omega 3 fatty acids and protein for your heart and body. Steer clear of foods with lots of added sugars like candy bars!





Remember, moderation is key. If you need to satisfy your hunger, try this guiltless dish in your next meal!










California Sardines Rolls





Serve 2 


2 pieces dried seaweed

1 1/2 bowl of Japanese sushi rice

1/2 piece avocado (or cucumber)

4 pieces crabstick

2 tbsp crab roe

1 can Ayam Brand™ Sardines in Tomato Sauce 230g

2 tbsp sushi vinegar



1.Place the rice in a pot or in a rice cooker and add measured water.Let the rice soak in the water at least 30 min.

2. If you are cooking the rice in a pot, cover the pan with a lid and bring to a boil over high heat.

3.Once the water boils, turn the heat down very low and cook about 15-20 min. until the water is almost gone.

4.Stop the heat and let it steam for 10-15 minutes before opening the lid.



5.Let the rice cool and stir well with sushi vinegar

6.Peel and cut avocado into stripes.

7.Place rice in the center of the seaweed. Add in sardines, avocado and crabstick

8. Roll it then cut into slice dip with crab roe.




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