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Get Healthy

You can be healthy by paying more attention to your food intake and your physical activity.

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Caloric Literacy

We often hear the term 'calorie' being thrown around when we talk about getting healthy. But what are calories? Get the low-down on calories from these illuminating videos.


The 101s of Caloric Literacy


A calorie is a unit of energy. So when people talk about calories, they are referring to energy that is being consumed or expended.

An Introduction to Calories


The average recommended number of daily calories is 2200* kcal for males and 1800* kcal for females. We know it's not easy to watch your calorie intake when you're dining out in Singapore. After all, there's plenty of great food around, and we all know how tempting that plate of Char Kway Teow looks. But with the Healthier Dining Programme, which helps F&B outlets offer healthier meals that taste good and are lower in calories, you can now find wholesome meal alternatives at a location of your convenience.

*Note: The values indicated are calculated based on the average weight and physical activity level of the average Singaporean male and female. Your daily requirement may vary depending on factors such as age, gender, height, weight and activity level. Use the energy calculator in the Healthy 365 app to calculate your daily energy requirements.


Living healthy is all about achieving caloric balance. If you are trying to maintain your current weight, your calorie intake should equate to your calorie output. In the long run, consuming more calories than you can burn will lead to weight gain, which may lead to a whole host of health problems such as diabetes, high cholesterol and heart diseases. On the other hand, if you're attempting to lose weight, you should reduce your calorie intake, while increasing your calorie output.

Different physical activities expend different amounts of calories. Generally, the more vigorous an activity, and/or the more time you spend exercising, the more calories you burn.

Achieving caloric balance is as simple as keeping a healthy diet and staying physically active.


We get our calories from the food and drinks we consume, but how do these calories get used? Calories are burnt when we move; the more we move, the more calories we burn.

Studies show that individuals who take less than 5,000 steps a day tend to lead to sedentary lifestyles and are more likely to be physically inactive. As a result, these individuals tend to have unhealthy Body Mass Index (BMI) and suffer increased cardiometabolic risk.

Conversely, being physically active comes with a myriad of health benefits, including, a healthier BMI and 20-50% reduction in incidents of premature deaths, cardiovascular diseases, stroke, hypertension and cancer. To put it simply, being physically active results in a healthier life.

You can make little changes to your daily routine, like increasing the number of steps you take a day, to increase your physical activity level and expend more calories. Where possible, take the stairs instead of the lift. Park further away from the mall's entrance. Alight one bus stop before your destination.

Of course, you can also burn more calories by increasing the intensity of your workouts. A vigorous workout like kickboxing will expend more calories than a moderate workout like brisk walking.


Food and drinks all contain calories, but they are not made up of calories alone. They are also made up of fiber, nutrients and additives. This means that not all sources of calories are equal. While calories themselves are neither good nor bad, the food we get them from vary in nutritional value. So if you're going to be consuming calories, why not get them from nutritious foods?

Good sources of calories are packed with nutrients. Unrefined and minimally processed foods such as vegetables, fruits, whole grains, healthy fats, healthier oils and healthy sources of protein (e.g. lean meat, fish, tofu and beans) are all considered nutritious sources of calories.

Empty calories are caloric sources that contain very little nutrients. Highly processed snack foods, sugar-sweetened beverages, refined grains, sugar, fatty cuts of meats, and food high in saturated and trans fats, are all 'empty' sources of calories. Plus, eating too much of them can negatively affect your health; increasing the risk of obesity and chronic diseases.

Remember to eat in moderation. Avoid high-calorie foods such as deep fried dishes and food items containing coconut milk and gravies. Keep your meals in the right portion size, with the right mix of vegetables, meats and whole grains. You can also trade your sugar-laden beverage for one with lower or no sugar content; swap out that can of soda at lunch and have a glass of ice-cold sugar free tea instead.

Cut calories without feeling hungry or deprived by reducing your intake of high-calorie and high-fat foods, and filling up on lean proteins, fruits, vegetables, broth-based soups and whole-grains instead. These foods that are high in fiber and water content will keep you feeling full for longer, while cutting back on the calories.

At the supermarket, make informed choices on packaged food by looking at the calories per 100g on the Nutritional Information Panel. Opt for products with the Healthier Choice Symbol (HCS); in comparison to similar products, these are lower in sugar and fat.

Eat Healthy

Drink Healthy

Shop Healthy


It's no secret that we love our food. Ask any Singaporean about food, and it won’t take you long to figure out that eating is a pastime here. But how many of us actually pay attention to the calories we consume? Just how many calories are in that steaming bowl of laksa? Or in one plate of fragrant chicken rice?

Now, it’s easier to get wholesome meals with the Healthier Dining Programme (HDP). The HDP aims to improve the overall diet quality of Singaporeans by encouraging F&B companies to include healthier food options in their menu. This means that lower-calorie meals and food that use healthier ingredients, such as wholegrains and healthier cooking oils, will be more readily available for everyone.

Make each meal a healthy one, and start living healthier today.


We often think about food when we think about our calorie intake. What about the calories we consume when we drink? Did you know that the amount of calories in a glass of avocado milkshake is the approximate equivalent of having a bowl of chicken porridge? Or that the amount of calories in a can of regular soda is about the same as a hotdog?

By making better drink choices, we can take control of the calories we consume through our beverages and live a healthier life. Transform your drinking habits by choosing lower-sugar beverages. Trade that Kopi for a Kopi Siew Dai. Skip the soda and opt for water instead. Make each drink a healthy one, and start living healthier today.


The Sweet Truth

Ever wondered what is the number of teaspoons of sugar in a cup of ice blended mocha or even a cup of Kopi ? Follow hosts Dee Kosh and Sylvia as they uncover the sugary truth behind your favourite everyday drinks in this all-new video series. Check out their adventures in the playlist above!


Food has always been our greatest, most delectable national pastime. However, we could all benefit from healthier food and drink choices. For while we enjoy the occasional local delicacy, we want to make healthier choices daily for our families too.

So just for you, we’ve brought together a whole host of partners to make nutritious and healthier choices easy, rewarding and convenient! Shop healthy, and get more from life today!



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