In the past year, I have been dreaming of travelling abroad and enjoying sunshine. Today, I have the chance to travel abroad with my friend to enjoy the vacation. We will try out healthy and delicious food in the trip.

After checking in the flight, we have lunch in an EatSmart Restaurant in the airport terminal, where dishes with less oil, salt and sugar are offered. We order an EatSmart dish called "coral clams with tofu". Colourful coral clams are placed on the white tofu, giving a bright appearance. The taste of tofu is enhanced by the addition of egg white and sweet pumpkin sauce. Tofu is cut into heart-shape columns, signifying the best wishes to the customers.

Many people think that tofu is made of soy bean and belongs to the vegetable category. In fact, tofu is rich in protein among plant-based food items. Indeed, the daily consumption of soy products can help promote heart health! But we have to be careful in choosing soy products because some are high in fat. For example, comparing the products where both contain 17 g of protein, firm tofu contains about 9 g of fat while fried tofu contains about 17 g of fat at a doubled level. People who want to maintain good health should pay attention in select food low in fat or oil. Moreover, choose a cooking method that uses a minimum amount of oil, such as steaming, stewing, simmering, boiling, scalding, etc.