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Do you know your top five daily diet requirements? The five things that you must have in your diet at all cost? We caught up with acclaimed nutritionist and wellness consultant Kim Murphy <a href="http://kimmurphywellnesssolutions.com/">(read more about her here)</a> inside the cushy luxury of Cafe Siam at Kennedy Town to find out our five dietary must-haves. Chef Somchai of Cafe Siam also rustled up a few delicacies from their health-conscious menu <a href="http://docs.wixstatic.com/ugd/70d9d7_b8081c4b8e9e422c8a7e6dc6594c85e3.pdf">(check out the full menu)</a> at the same time, showing how healthy can also be hearty!

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Interview: Suchetana Mukhopadhyay 
Video: Johnny Yau

Five daily diet requirements: Nutritionist Kim Murphy explains five daily dietary must-haves

<figure id="attachment_31589" aria-describedby="caption-attachment-31589" style="width: 700px" class="wp-caption aligncenter"><img decoding="async" loading="lazy" class="wp-image-31589 size-full" src="//www.gafencushop.com/wp-content/uploads/2018/01/Takeaway-nutritious-meals-are-the-latest-health-craze-in-HK.jpg" alt="Takeaway nutritious meals are the latest health craze in HK" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2018/01/Takeaway-nutritious-meals-are-the-latest-health-craze-in-HK.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2018/01/Takeaway-nutritious-meals-are-the-latest-health-craze-in-HK-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2018/01/Takeaway-nutritious-meals-are-the-latest-health-craze-in-HK-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2018/01/Takeaway-nutritious-meals-are-the-latest-health-craze-in-HK-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2018/01/Takeaway-nutritious-meals-are-the-latest-health-craze-in-HK-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2018/01/Takeaway-nutritious-meals-are-the-latest-health-craze-in-HK-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2018/01/Takeaway-nutritious-meals-are-the-latest-health-craze-in-HK-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" /><figcaption id="caption-attachment-31589" class="wp-caption-text">Takeaway nutritious meals are perfect for time-pressed professionals</figcaption></figure>
You are what you eat, according to the old adage – and it’s a belief that over three-quarters of Hong Kongers take to heart. The Nielsen Global Health &amp; Wellness Survey found that 56 percent of the city’s residents were actively trying to lose weight in 2015, and 49 percent said they would pay a premium for more nutritious meals.
Although Hong Kong has long been known for its dine-out culture – on average, its denizens eat out four or more days a week – a 2016 survey from the Polytechnic University revealed that about 60 percent of eateries do not offer enough nutritious options. With more and more locals taking up healthier lifestyles, the meal plan has increasingly become an attractive and convenient option for time-pressed professionals. The recent surge of meal plan providers has seen over 15 healthy food delivery companies spring up in Hong Kong.
<img decoding="async" loading="lazy" class="aligncenter wp-image-31590 size-full" src="//www.gafencushop.com/wp-content/uploads/2018/01/You-are-what-you-eat-so-eat-nutritious-meals.jpg" alt="You are what you eat, so eat nutritious meals" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2018/01/You-are-what-you-eat-so-eat-nutritious-meals.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2018/01/You-are-what-you-eat-so-eat-nutritious-meals-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2018/01/You-are-what-you-eat-so-eat-nutritious-meals-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2018/01/You-are-what-you-eat-so-eat-nutritious-meals-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2018/01/You-are-what-you-eat-so-eat-nutritious-meals-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2018/01/You-are-what-you-eat-so-eat-nutritious-meals-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2018/01/You-are-what-you-eat-so-eat-nutritious-meals-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
“When it comes to eating well, meal planning is one of the easiest things you can do to set yourself up for success,” says nutrition consultant Elle Penner. “There are no strict rules and you can’t really mess it up.”
Maximilian Von Poelnitz, founder of NOSH, says his business was borne out of a desire to provide both convenient and nutritious meals. NOSH’s plans range from three- to 18-day packages and target different goals: losing weight, balancing your diet or building muscle. To cater to the Asian palate, they’ve recently partnered with China’s largest online recipe hub, Day Day Cook, to craft menus with Eastern flair.
<img decoding="async" loading="lazy" class="aligncenter wp-image-31586 size-full" src="//www.gafencushop.com/wp-content/uploads/2018/01/NOSH-serves-nutritious-Asian-meals.jpg" alt="NOSH serves nutritious Asian meals" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2018/01/NOSH-serves-nutritious-Asian-meals.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2018/01/NOSH-serves-nutritious-Asian-meals-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2018/01/NOSH-serves-nutritious-Asian-meals-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2018/01/NOSH-serves-nutritious-Asian-meals-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2018/01/NOSH-serves-nutritious-Asian-meals-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2018/01/NOSH-serves-nutritious-Asian-meals-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2018/01/NOSH-serves-nutritious-Asian-meals-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
“The new nutritious meals take inspiration from Cantonese, Southeast Asian, Japanese and Korean cooking,” says Von Poelnitz. However, his favourite NOSH dish comes from the West: free-range chicken with black beans, warm quinoa and guacamole.
Von Poelnitz says he hopes to win over younger clients in a bid to encourage healthy eating habits from childhood.
“We are focusing on developing meals for kids aged three to nine to teach them how to eat smarter at a younger age,” he says. If the success of juicing operations is any indication, it looks like the meal plan will prove to be more than just a health fad.
<img decoding="async" loading="lazy" class="aligncenter wp-image-31588 size-full" src="//www.gafencushop.com/wp-content/uploads/2018/01/Nutritious-takeaways-are-perfect-for-busy-health-conscious-professionals.jpg" alt="Nutritious takeaways are perfect for busy health-conscious professionals" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2018/01/Nutritious-takeaways-are-perfect-for-busy-health-conscious-professionals.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2018/01/Nutritious-takeaways-are-perfect-for-busy-health-conscious-professionals-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2018/01/Nutritious-takeaways-are-perfect-for-busy-health-conscious-professionals-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2018/01/Nutritious-takeaways-are-perfect-for-busy-health-conscious-professionals-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2018/01/Nutritious-takeaways-are-perfect-for-busy-health-conscious-professionals-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2018/01/Nutritious-takeaways-are-perfect-for-busy-health-conscious-professionals-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2018/01/Nutritious-takeaways-are-perfect-for-busy-health-conscious-professionals-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Directory
EATOLOGY
Best for: Highly personalised, science-based plans 
Expertise: Designed by renowned chefs, meals are tailored to specific needs. An in-house nutritionist reviews and adjusts profiles according to food allergies and special needs like pregnancy and diabetes 
Bestsellers: Organic chicken quinoa salad; Thai wild sockeye salmon kebab with sesame bok choy 
Price: HK$358/day for a 5-day veg plan 
<a href="https://www.eatologyasia.com/">eatologyasia.com</a>
Nutrition Kitchen
Best for: Physique development 
Expertise: Three partners combined 15 years of experience in the health and fitness industry to come up with this concept specialising in body composition 
Bestsellers: Goan fish curry; coronation chicken salad 
Price: HK$160/day for a 5-day package 
<a href="http://nutritionkitchenhk.com/">nutritionkitchenhk.com</a>
<img decoding="async" loading="lazy" class="aligncenter wp-image-31585 size-full" src="//www.gafencushop.com/wp-content/uploads/2018/01/Eating-healthy-doesnt-exclude-delicious-meat-dishes.jpg" alt="Eating healthy doesn't exclude delicious meat dishes" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2018/01/Eating-healthy-doesnt-exclude-delicious-meat-dishes.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2018/01/Eating-healthy-doesnt-exclude-delicious-meat-dishes-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2018/01/Eating-healthy-doesnt-exclude-delicious-meat-dishes-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2018/01/Eating-healthy-doesnt-exclude-delicious-meat-dishes-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2018/01/Eating-healthy-doesnt-exclude-delicious-meat-dishes-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2018/01/Eating-healthy-doesnt-exclude-delicious-meat-dishes-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2018/01/Eating-healthy-doesnt-exclude-delicious-meat-dishes-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
NOSH by Secret Ingredient
Best for: Preparing for a wedding or holiday; achieving fitness goals 
Expertise: This Alibaba-funded start-up is Hong Kong’s most ubiquitous and user-friendly meal plan provider. You can find them everywhere, even catering to junk boat parties and corporate events. They’ve capitalised on the demand for convenience by becoming the company most in touch with the greater health-conscious market. 
Bestsellers: Sweetened osmanthus-glazed ribs; braised chicken with chestnut 
Price: HK$175/day for the 5-day plan 
<a href="https://mealplan.nosh.hk/">nosh.hk</a>
Text: Julienne C. Raboca 
Photos: NOSH, Eatology

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Five daily diet requirements: Nutritionist Kim Murphy explains five daily dietary must-haves

Nutritious Meals on Wheels: Perfectly portioned takeaways are here to stay