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DIETARY GUIDELINE FOR SINGAPOREANS (ADULTS (18-65 years old) (Base diet on…
DIETARY GUIDELINE FOR SINGAPOREANS
ADULTS (18-65 years old)
Base diet on
My Healthy Plate
a friendly, easy-to-understand visual tool designed by Health Promotion Board specifically for Singaporean
help us to remember and practise healthy habits that can aid with weight control and protect against chronic disease such as diabetes
Aim to achieve and maintain a
healthy BMI
a tool which measures the weight of a person in relation to his or her weight.
provides a guideline to determine if a person is at risk of weight-related health problems.
Eat
sufficient amount of grains
, especially whole-grain food
provide more vitamins, minerals and dietary fibre
include them as part of daily intake of rice and alternatives
Eat enough
fruits and vegetables
rich in vitamins and minerals
excellent sources of dietary fibre and antioxidants
Choose and prepare
food with less fats
, especially saturated fats
excessive amounts of fats (especially saturated fats and trans fats) in our diet can lead to
health problems
Stroke
Coronary heart disease
Choose and prepare food with
less salt and sauce
contain high amount of sodium
increase the risk of developing high blood pressure, coronary heart disease and stroke
Choose food and beverages with
less sugar
increase the risk of health problems such as obesity due to excessive energy intake
lead to tooth decay
Consume
alcohol in moderation
to decrease the risk of developing high blood pressure, stroke, liver disease and certain cancers.
CHILDREN & TEENAGERS (birth to 18 years old)
Aim for
variety and balance
provide children and teenagers with a wide variety of food from My Healthy plate to achieve a balanced diet
Go for
whole-grain food
provide more vitamins, minerals and dietary fibre
wholemeal pasta
oat porridge
brown rice
Eat
more fruits and vegetables
daily
rich in vitamins and minerals
excellent sources of dietary fibre and antioxidants
Bone up on
calcium
works with phosphorus and vitamin D to build strong bones and teeth
nuts
dairy products (low fat)
Tofu
Cut down on
saturated fats
replace saturated fats and trans fats with monounsaturated fats and poly unsaturated fats
Limit
salt
intake
contain high amount of sodium
increase the risk of developing high blood pressure, coronary heart disease and stroke in adult life
Develop
healthy habits
Reinforce the importance of good eating habits by encouraging him or her to eat healthy food
encourage the child to perform at least 60 mins of moderate-intensity physical activity for five or more days in a week.
Watch the
sugar
childhood obesity
tooth decay
