Group 1: The carbs - your body's source of energy
Eat
5 to 7 servings, of which 2 to 3 servings should come from wholegrain products
What's in a serving?
- 2 slices of bread (60g)
- half a bowl of rice (100g)
- half bowl of beehoon (100g)
- 1 large potato (180g)
Eat
5 to 7 servings, of which 2 to 3 servings should come from wholegrain products
What's in a serving?
- 2 slices of bread (60g)
- half a bowl of rice (100g)
- half bowl of beehoon (100g)
- 1 large potato (180g)
Group 2: Meat and alternatives - food containing protein
Eat
2 to 3 servings, of which half a serving should come from high-calcium products such as milk and cheese
What's in a serving?
- 1 palm-sized fish, lean meat or skinless poultry (90g)
- 2 small blocks soft beancurd (170g)
- 2 glasses milk (500 ml)
- 2 slices of cheese (40g)
Eat
2 to 3 servings, of which half a serving should come from high-calcium products such as milk and cheese
What's in a serving?
- 1 palm-sized fish, lean meat or skinless poultry (90g)
- 2 small blocks soft beancurd (170g)
- 2 glasses milk (500 ml)
- 2 slices of cheese (40g)
Groups 3 and 4: Fruit and vegetables
Eat
2 servings each. Tip: Don't just stick to your greens. Go for a variety of coloured fruit and vegetables which research has found to be beneficial to health.
What's in a serving?
- 1 small apple, orange, pear or mango (130g)
- 1 wedge pineapple, papaya or watermelon (130g)
- 10 grapes or longans (50g)
- 1 glass pure fruit juice (250ml)
- ¾ mug cooked leafy or non-leafy vegetables (100g)
- 150g raw leafy vegetables
Eat
2 servings each. Tip: Don't just stick to your greens. Go for a variety of coloured fruit and vegetables which research has found to be beneficial to health.
What's in a serving?
- 1 small apple, orange, pear or mango (130g)
- 1 wedge pineapple, papaya or watermelon (130g)
- 10 grapes or longans (50g)
- 1 glass pure fruit juice (250ml)
- ¾ mug cooked leafy or non-leafy vegetables (100g)
- 150g raw leafy vegetables
Tips on eating well from TTSH principal dietitian Lim Ai Vee
- Eat regularly. Skipping meals can lead to overeating at the next mealtime.
- Focus on your food. Chew slowly to allow your body to recognise when it is full and thus minimise overeating.
- Snack healthily.
- Beware of drinks containing excessive sugar. Keep alcohol intake at a moderate level.
- When eating out, choose foods from outlets that participate in HPB's Healthier Hawker Food programme or dishes with the Healthier Choice logo.
- Eat regularly. Skipping meals can lead to overeating at the next mealtime.
- Focus on your food. Chew slowly to allow your body to recognise when it is full and thus minimise overeating.
- Snack healthily.
- Beware of drinks containing excessive sugar. Keep alcohol intake at a moderate level.
- When eating out, choose foods from outlets that participate in HPB's Healthier Hawker Food programme or dishes with the Healthier Choice logo.
