Eat Less
Find out more about cutting down on
salt, sugar and
alcohol to reap the benefits of a
healthier diet.
Salt & Sodium
Less Salt, More Taste
9 in 10 Singapore residents
exceed the daily recommended
intake of sodium. On
average, we consume 3,620 mg
of sodium, nearly twice the
recommended daily limit of
2,000 mg1. Over
time, consuming excess
sodium causes our taste buds
to be less sensitive to
saltiness, leading us to
consume even more salt. This
dulling of taste buds also
causes us to equate
saltiness with tastiness,
preventing us from tasting
the natural flavours of
food.
Rediscover natural flavours
and reduce your risk of
hypertension by using less
salt. Did you know that
according to the Singapore
Heart Foundation, cutting
your salt intake by just 1
teaspoon daily can have the
same effect as taking an
anti-hypertensive pill?
However, always consult your
doctor before stopping any
medication and continue to
monitor your blood pressure
regularly, at least once
every 6 months. A
lower-sodium diet, coupled
with an active lifestyle can
help you manage your blood
pressure effectively.
Follow these
easy tips to manage
your sodium intake and
restore your true sense of
taste.
1Source: National Nutrition Survey, 2022, Health Promotion Board
While
our
bodies
need
sodium
for
normal
bodily
functions,
excessive
salt
intake
can dull
our
taste
buds
over
time and
increases
the risk
of
hypertension
or high
blood
pressure.
Consuming
excess
sodium
causes
our
bodies
to
retain
more
water,
raising
blood
pressure.
The
increased
pressure
can
cause
the
blood
vessel
walls to
be
damaged
and as
the
walls of
the
damaged
vessels
thicken
to cope
with the
strain,
the
space
within
each
vessel
becomes
narrower,
increasing
the risk
of heart
and
kidney
diseases.
Narrowed
vessels
are also
more
prone to
clot
formation.
If a
clot
partially
or
completely
blocks
blood
flow to
the
heart or
brain, a
heart
attack
or
stroke
can
occur.
Studies
consistently
show
that
reducing
salt and
sodium
intake
helps
lower
blood
pressure
in those
diagnosed
with
hypertension
and even
healthy
individuals,
which
then
eases
the
workload
on the
heart
and
kidneys,
reducing
the risk
of
stroke.
Contrary
to
popular
belief,
diseases
caused
by
consuming
too much
salt and
sodium
are not
just a
problem
for
older
people
but also
younger
Singapore
residents,
from as
young as
30 years
old.
3Source: National Population Health Survey 2022 (NPHS 2022), Health Promotion Board
Some of the negative effects of excessive salt intake include:
- Hypertension
- Cardiovascular disease (e.g. stroke, heart attack)
- Kidney disease (e.g. kidney stones)
- Stomach cancer
- Osteoporosis
- Water retention
- Weight gain
- Headaches
- Low sleep quality
- Decline in mental wellness
1. Know that not all salts are the same
Many
people
are
under
the
wrong
impression
that
gourmet
salts
such
as
sea
salt
and
Himalayan
pink
salt
have
a
lower
sodium
content
and
contain
more
minerals
because
of
their
claims
to
be
“all-natural”.
Other
than
trace
amounts
of
additional
minerals,
these
salts
provide
no
health
advantages
compared
to
table
salt
and
contain
comparable
amounts
of
sodium
by
weight.
Excessive
consumption
of
any
type
of
salt
will
inevitably
lead
to
higher
risks
of
high
blood
pressure
and
other
ailments.
To
reduce
sodium
intake,
take
a
look
at
the
Nutrition
Information
Panel
and
choose
lower-sodium
salts.
Read this article to learn more about lower-sodium salt:
Try Lower-Sodium Salt To Lower Your Sodium Intake
Learn More2. Make the healthier choice
Products
carrying
the
“Lower
in
Sodium”
Healthier
Choice
Symbol
(HCS)
contain
at
least
25%
less
sodium
compared
to
similar
products
in
the
same
food
category.
Reducing
your
sodium
intake
is
easy
when
you
choose
such
lower-sodium
products.
Foods
that
are
lower
in
sodium
doesn’t
mean
that
they
will
taste
bland.
You
can
find
the
“Lower
in
Sodium”
HCS
identifier
on
many
of
your
favourite
sauces,
seasonings,
cooking
mixes
and
pastes
that
are
not
only
tasty
but
also
healthier!
These
lower-sodium
products
can
be
used
as
1-for-1
substitutes
of
the
regular
versions,
so
you
do
not
need
to
add
more
of
them
when
cooking
to
achieve
the
same
flavour.
Start Winning
3. Spice up your dishes with herbs and more
Natural herbs, spices and aromatics like onion, ginger, garlic, chilli, parsley, spring onions, cinnamon, and pepper all help to enhance the taste and aroma of food. As a common Chinese saying goes, a delicious dish is one that is rich in colour, fragrance and flavour. Jazzing up your dish with herbs or spices adds flavour, colour and fragrance while reducing the need to use too much salt or seasonings, hence reducing your sodium intake.
4. Oomph with umami
Dried
mushrooms,
seaweed
and
kelp
are
often
added
to
soups
and
stews
to
impart
a
savoury
deliciousness,
known
as
“umami”.
This
can
be
translated
to
“essence
of
deliciousness”
and
is
actually
the
taste
of
glutamate,
a
naturally
occurring
amino
acid.
Sources
of
“umami”
also
include
Monosodium
Glutamate
(MSG)
which
is
a
food
additive.
Contrary
to
popular
belief,
decades
of
research
have
shown
no
evidence
linking
MSG
to
commonly
purported
symptoms
such
as
hair
loss
and
palpitations.
MSG
is
generally
recognised
as
safe
and
not
as
unhealthy
as
one
might
think.
Both
sources
of
glutamate,
naturally
occurring
glutamate
and
MSG,
are
processed
by
the
body
in
the
same
way.
In
fact,
a
teaspoon
of
MSG
contains
615
mg
of
sodium,
less
than
a
third
of
sodium
content
in
a
teaspoon
of
table
salt
which
contains 1,960
mg.
To
add
a
healthier
umami
flavour,
you
can
use
MSG
or
foods
such
as
tomatoes,
mushrooms,
seaweed,
meats,
seafood
and
even
aged
cheeses,
instead
of
adding
more
salt
or
seasonings.
Get inspired with our delicious, lower-sodium recipes!
Consuming or cooking with less salt allows you to restore your true sense of taste to enjoy the natural flavours your food has to offer. This opens up a whole new appreciation for your food and reduces the dependency of using only salt to flavour food.
Singapore Fish Head Curry
View RecipeLaksa Fried Rice
View RecipeBraised Chicken Bee Hoon
View RecipeClassic Spaghetti Bolognese
View RecipeGrilled Meatball Skewers with Vegetables
View RecipeHerb Baked Chicken with Tomatoes
View RecipeCold Tofu with Braised Mushrooms
View RecipeSayur Lodeh
View RecipeChar Kway Teow
View RecipeChicken Briyani
View RecipeTamil Style Vegetable Kurma
View RecipeMasala Ginger Prawn Curry
View Recipe1. Take less sauces and gravy
Sauces, gravy and soups often contain high levels of sodium. To reduce your sodium consumption, take less sauces and gravy and avoid drinking all the soup in soup-based dishes. Alternatively, ask for sauces and gravy to be served on the side. Taste your food first - you may not need to add any sauces (e.g. chilli sauce, ketchup, soya sauce).
Here’s some tips to cut your sodium intake:
Savouring
Duck Rice?
(Sodium
content:
1,446 mg)
Ask for gravy on the side and pour sparingly to reduce sodium consumption!
2. Choose healthier choice lower-sodium options
Look out for the lower-sodium healthier dining identifier at our F&B partners. These outlets offer dishes prepared with lower-sodium salt, sauces and seasonings.
Rediscover the natural flavours that your food has to offer with these lower-sodium products:
Dian
Xiao
Er
Ginseng
Kampong
Chicken
Kang
Kang
Wholegrain
Noodles
Kikkoman
Less
Salt
Soya
Sauce
Kimly
Mixed
Rice
2
Veg
+
1
Fish
Knorr
Chicken
Cubes
Lam
Soon
Naturel
Pasta
Sauce
with
Kale
Lee
Kum
Kee
Panda
Brand
Reduced
Salt
Oyster
Sauce
McDonald’s
French
Fries
(Medium)
–
customised
no
salt
Sheng
Siong
Happy
Family
Organic
Roasted
Chestnuts
Sim
Soon
Heng
Premium
Chilli
Crab
Sauce
The
Soup
Spoon
Velvety
Mushroom
Stroganoff
&
Sandwich
Set
Supported by
When you see the ‘We support Less Salt, More Taste’ identifier, it means the F&B establishment has started taking steps to reduce the sodium content in their dishes. These include replacing ingredients with lower-sodium alternatives or changing recipes, to help make healthier, lower-sodium dining available for everyone.
Supporters
Sodium Calculator
Not sure how much sodium is in your food? Find out with the Sodium Calculator to check your daily sodium intake and stay healthy.
Sugar
What is sugar?
Sugar is essentially a
carbohydrate that occurs
naturally in a wide range of
nutritious foods such as
fruit, vegetables, grains
and dairy.
Sugar is often added during
food processing to enhance
flavours or act as a
preservative. Added sugars
are largely empty calories
that provide little to no
nutrients and should be
consumed in moderation.
Our sugar consumption should be no more than 10 percent of our daily energy intake. For most adults, that is about 10 teaspoons (50g) of sugar based on a 2000-daily calorie intake. For those who would like to reap additional health benefits such as a decrease in weight, the World Health Organisation (WHO) recommends a further reduction to 5 teaspoons (25g) of sugar a day.
Consuming too much added sugar sets up a vicious cycle:
Furthermore, our body converts any excess sugar that we eat into fat, storing it as a future fuel source. By eating large amounts of sugary foods, we place ourselves at risk of various health problems such as diabetes, heart disease and obesity.
Spotting hidden sugar
Sugar
comes
in
many
forms,
with
names
that
do
not
actually
include
the
word
“sugar”.
They
include
fructose,
corn
syrup,
sucrose,
maltose,
and
many
more.
Just
like
consuming
sugar,
having
all
these
added
extra
calories
in
our
diet
can
harm
our
health.
Learn
to
spot
different
kinds
of
added
sugars
on
food
labels
to
help
cut
down
on
our
sugar
intake.
Here’s
a
list
of
common
added
sugar
and
their
calorie
count
per
100g:
The sugar myths
Some added sugars are marketed as healthier options but are actually no different from simple white sugar.
While brown sugar does contain additional minerals such as magnesium, potassium and iron, nutritional benefits are miniscule.
Read this article to learn more about the common sugar myths:
How
Well
Do
You
Know
Your
Sugar?
How can we consume less sugar?
1. Read the labels
A
single
can
of
sugar-sweetened
soda
can
contain
as
much
as
7
teaspoons
(35g)
of
added
sugar
(140
kcal).
Check
the
Nutrition
Information
Panel
(NIP)
to
find
out
the
sugar
content
in
our
beverages.
Limit
your
intake
of
Nutri-Grade
C
or
D
drinks.
Look
out
for
products
with
the
Healthier
Choice
Symbol
as
these
are
at
least
25%
lower
in
sugar
than
similar
products
within
the
same
category.
Or
choose
Nutri-Grade
A
or
B
drinks
that
are
lower
in
sugar
and
saturated
fat.
Discover
if
your
favourite
drinks
are
Nutri-Grade
A
or
B
or
find
similar
alternatives
that
are
lower
in
sugar
and
saturated
fat
here.
Start Winning
2. Make water the default drink option
Choose
water
as
our
beverage
of
choice.
Water
is
needed
for
essential
bodily
functions
and
the
excretion
of
waste,
and
forms
up
to
60%
of
the
human
body.
Replace
fluid
losses
and
keep
our
body
functioning
well
by
drinking
water.
This
can
be
made
even
more
enjoyable
by
infusing
water
with
fresh
fruit
and
herbs
for
great
taste
and
a
dose
of
vitamins!
Read this article to learn more about how to make drinking water more enjoyable:
Plainly
Good
Ways
To
Make
Water
Tasty
3. Ask for “less sugar” or “no sugar” when ordering freshly-prepared beverages or desserts
Freshly-prepared
beverages
such
as
kopi
and
teh,
and
desserts
such
as
ice
kachang
and
chendol
can
add
lots
of
sugar
to
our
diet.
Ask
for
less
or
no
syrup,
sugar,
and
sweetened
condensed
milk
in
our
drink
or
dessert.
- Kopi or teh - Ask for less (siu dai) or no sugar (kosong), enjoy more flavour with less sugar
- Bubble tea - If not already ordering less sugar, start small and ask for 50% sugar level. To enjoy more benefits, go for 25% level or less.
- Ice kachang - Ask for less sugar syrup
4. Portion control
There are certain sweet drinks, snacks or desserts that we may find irresistible and tend to overindulge. Rather than depriving ourselves completely, we can portion control by:
- Choosing a smaller pack size (e.g. 250ml instead of a 500ml bottle)
- Using a smaller plate - it tricks us into thinking that we are enjoying more food than what is really on our plate
- Sharing with friends and family
- Enjoying such sweet treats in moderation or making it an occasional treat
5. Replace sugar with alternatives/substitutes in our home cooked meals
We
use
sugar
in
our
home-cooked
meals;
whether
it’s
baking
or
stir-frying,
sugar
is
added
to
our
food
as
a
way
to
enhance
the
flavours
of
our
dishes.
Instead,
use
fresh,
chopped,
pureed
fruit
and
vegetables
to
give
our
desserts
flavour
and
a
fibre
boost.
We
can
also
try
sweeteners
like
stevia
or
xylitol
that
contain
fewer
to
no
calories,
and
won’t
cause
a
spike
to
our
blood
glucose
levels.
Try
to
gradually
adjust
and
decrease
the
amount
of
sweetners
we
use.
Train
our
palate
and
learn
to
enjoy
the
natural
flavours
in
food.
6. Watch out for the sugar trap
Watching
our
sugar
intake
may
not
be
easy
when
some
sugar
traps
are
hard
to
detect.
Seemingly
savoury
foods
could
contain
more
added
sugar
than
what
we
expect.
Here
are
some
examples
of
the
sugar
content
hiding
in
our
favourite
hawker
dishes.
Recommended Lower-Sugar Recipes:
These sugar substitutes offer a sweet taste with fewer calories than sugar. They fall into two categories – (i) low-caloric sweeteners and (ii) non-caloric sweeteners.
Low-caloric Sweeteners (Sugar Alcohols)
Naturally present in plants, sugar alcohols such as sorbitol and xylitol are often used in sugar-free sweets, beverages and desserts.
Non-caloric Sweeteners
Chemical-based
and
containing
almost
no
calories,
their
intense
sweetness
somewhat
differs
from
the
taste
of
simple
white
sugar.
These
are
used
less
often
or
in
combination
with
other
sweeteners
for
a
more
palatable
flavour.
Some
names
of
non-caloric
sweeteners
that
may
be
familiar
to
us
include:
- Acesulfame K
- Aspartame
- Stevia
- Sucralose
Both categories of sweeteners do not cause tooth decay nor affect blood glucose levels, the way regular sugar does. There are no proven health risks to consuming sweeteners when taken in moderate amounts.
We can replace sugar with sweeteners in recipes, but do take note:
Aspartame is not heat stable
For baking and cooking, avoid aspartame as it is the only sweetener that breaks down and loses sweetness in prolonged or high heat. Use sweeteners like acesulfame K and sucralose instead.
Less bulk and browning
Compared to sweeteners, sugar offers more bulk, browning, colour and aroma to baked goods. Simply replace 50% of the sugar with sweetener for healthier, yet appealing bakes.
Use the right amount
Check the sugar equivalent of the sweetener for the right amount to convert in your recipe.
For
most
people
Sweeteners in our food products are safe for consumption. Any food containing sweeteners can only be sold if it follows regulatory requirements and is approved by the Singapore Food Agency (SFA).
For
those
managing
weight
For individuals concerned about weight management, the transient use of a small amount of sweeteners can be a gradual means to help reduce intake of free sugars in the short term. However, the long-term use of non-sugar sweeteners is not ideal and sustained improvements in overall diet quality will be better for weight control in the long run.
For
diabetics
Sweeteners can be safely consumed by diabetics as they do not increase blood sugar levels.
For
people
with
Phenylketonuria
(PKU)
People
with
PKU
cannot
consume
aspartame
as
it
breaks
down
into
phenylalanine
upon
digestion.
PKU
is a
rare
condition
where
the
body
cannot
break
down
amino
acid
phenylalanine,
which
causes
it
to
build
up
and
become
toxic.
Recommended Reads:
Excess Calories
What are calories?
Calories counting seem to be
necessary when we want to
get started on a healthy
eating journey. But how many
of us actually understand
what calories are and how
to count them?
Easily track your daily
calorie intake with the meal
log tool on the Healthy 365
app
Learn more here
The energy that fuels your body comes mainly from nutrients such as fats, carbohydrates, and protein. These nutrients take on different forms, like how carbohydrates can be sugars or starches. Each of these nutrients contain energy value and is measured by calories. Calories are therefore units of measurement for the energy value of food.
1g Fat = 9 Calories
1g Carbohydrate = 4 Calories
1g Protein = 4 Calories
Why do we need calories?
Calories are needed for energy to fuel our daily activities from simple breathing to intense exercise.
On average,
Singapore residents
consume about 2,500
calories daily,
which is above the
recommended calorie
intake. This stems
from unhealthy
meals and regular
grazing between
meals.
Lowering your
calorie intake
lowers your health
risks too. Have
lower-calorie meals
to keep your weight
in check and lead a
healthier
lifestyle.
Maintain weight and stay in shape
Reduce risk
of obesity
Reduce risk
of diabetes
Reduce risk of other chronic diseases
The amount of calories your body needs depends on your age, gender, level of physical activity, and body size. People who are active and exercise regularly would require more calories than someone who is mostly desk-bound.
FEMALE
7 - 60 years
old
and above
Recommended
daily
calorie
intake for
females:
1,800 kcal
MALE
7 - 60 years
old
and above
Recommended
daily
calorie
intake for
males:
2,200 kcal
Find out your daily recommended calories requirement with the Calorie Calculator and track your daily calorie intake easily with the Meal Log tool.
Portion control
One simple way to achieve this is to follow the My Healthy Plate (MHP) guidelines. Here’s how:
- Fill Quarter plate* with wholegrains
- Fill Quarter plate* with good sources of protein
- Fill Half plate* with fruit and vegetable
**Recommended plate is 10 inch in diameter
Choose quality over quantity
Not
all
calories
are
equal.
It’s
important
to
consume
the
right
number
of
calories
from
a
variety
of
nutrient-dense
foods
such
as
wholegrains,
lean
protein,
fruit
and
vegetables.
Be
sure
to
also
choose
foods
prepared
with
healthier
ingredients
and
methods,
and
limit
your
intake
of
high-sugar
food
and
drinks
as
they
increase
your
calorie
intake
with
little
to
no
nutrients
(empty
calories).
500 kcal is the magic number
Your favourite meals could hit a whopping 700-800 kcal each time! To keep within your daily caloric intake, try to swap one of your regular meals for a lower-calorie one that is around 500 kcal.
Choose healthier options
When
dining
out,
keep
an
eye
out
for
this
Healthier
Dining
Programme
identifier
to
enjoy
healthier
meals.
These
dishes
are
cooked
with
healthier
oil,
wholegrains,
or
are
lower
in
calories.
Singaporeans
love
eating
local
delights
like
nasi
lemak,
rojak,
chicken
rice
and
more.
As
tasty
as
these
dishes
are,
they
are
also
rich
in
calories
and
saturated
fats.
The
good
news
is,
we
don’t
have
to
give
up
our
favourite
hawker
fare
to
stay
healthy!
Try
these
healthier
hacks
when
ordering
your
hawker
favourites:
Nasi lemak
- Go easy on the gravy
- Ask for less coconut rice
- Choose vegetables over deep-fried items
Rojak
- Go easy on the fried items like You Tiao (fried dough fritters)
- Opt for more fruit and vegetables
- Ask for less sugar and sauces
Chicken rice
- Opt for leaner cuts of chicken
- Ask for less rice
- Choose brown rice if available
- Request for more cucumber slices
Start Winning
Here’s how else you can make healthier choices when dining out:
Order less
In big groups, you may tend to eat more than your recommended daily calorie intake or order more than what you can finish. Avoid these situations by ordering less.
Pack leftovers
If you’ve ended up over-ordering, don’t be afraid to ask for unfinished dishes to be packed for takeaway.
Share your food
It isn’t always easy to control the portion of your dish. Get a friend to share a meal with you if you know that the portions are large beforehand.
The key to weight management is a healthy diet and an active lifestyle. Here are some simple tips to help you maintain a healthy weight.
Have
regular
meals
Space
out
your
meals
to
keep
you
energised
throughout
the
day.
Avoid
skipping
or
delaying
your
meals,
those
hunger
pangs
will
leave
you
vulnerable
to
eating
unhealthy
food
or
overeating!
Eat
balanced,
healthier
meals
Fill
a
quarter
of
your
plate
with
wholegrains,
a
quarter
with
protein,
and
half
with
fruit
and
vegetables
to
give
your
body
all
the
essential
nutrients
it
needs.
Eating
these
foods
in
the
right
proportions
will
help
you
keep
the
amount
of
calories
you
consume
in
check.
Budget
those
calories
Had
a
high
calorie
meal?
Don't
fret.
A
lower-calorie
option
for
your
next
meal
will
help
you
stay
within
your
recommended
daily
calorie
intake.
Simply
look
out
for
the
"Lower-calorie
options
available
here"
Healthier
Dining
Programme
identifier.
Track
your
daily
calorie
intake
easily
with
the
Meal
Log
tool.
Eat
Less:
Saturated
Fats
Fats,
especially
saturated
fats,
are
a
concentrated
source
of
energy
with
twice
the
amount
of
calories
as
carbohydrates
or
protein.
Cut
back
on
fat
consumption
to
minimise
excess
energy
and
calorie
intake.
Eat
Less:
Sugar
Sugar
supplies
calories
with
little
nutritional
value.
These
empty
calories
increase
your
calorie
intake
without
providing
nutrients.
Eat
More:
Wholegrains,
Fruit
&
Vegetables
The
bulk
from
high-fibre
foods
such
as
wholegrains,
fruit
and
vegetables
helps
you
feel
full
longer
and
prevents
you
from
overeating.
Recommended Reads:
Alcohol
Drinking in moderation
Limit intake of sugar
Our sugar consumption should be no more than 10 percent of our daily energy intake. For most adults, that is about 10 teaspoons of sugar (based on a 2,000-daily calorie intake). If you are determined enough, a further reduction to 5 teaspoons of sugar a day can bring about additional health benefits such as a decrease in weight. Added sugar can be found in sweetened drinks, fruit juices, honey, jam and processed foods like canned fruits.
Drinking in moderation
Having drinks with
your friends?
Healthy adult men
should drink no more
than 2 standard
drinks a day, and
women should drink
no more than 1
standard drink a
day. A standard
drink is 1 can
(330ml) of regular
beer
with
5% alcohol content,
½ glass
(100ml) of wine with
15% alcohol
content, where the
glass height is not
more than 15cm, or 1
shot (30ml)
of spirits with 40%
alcohol
content.
Better yet, drink
something other than
alcohol, which is a
concentrated
source of calories.
To view the
Recommended Dietary
Allowances (RDA) for
adults in Singapore,
click
here.
Trans & Saturated Fats
What are the different types of fats?
While we all know fats are a
concentrated source of
calories, it’s still
essential for our
body’s needs. Let us
learn more about fats and
how to
get the most out of it.
There are 4 different types
of fats - polyunsaturated
fats (PUFA),
monounsaturated fats (MUFA),
trans fats, and saturated
fats (SFA). These fats
can affect our health
differently so be sure to
choose healthier options!
What are trans fats?
Trans fats are formed when
unsaturated fats undergo
hydrogenation. Trans fats come from
two sources - natural and
artificial. Natural trans fats occur
in dairy products and red meats such
as beef and lamb; while artificial
trans fats come mainly from
partially hydrogenated oils (PHOs)
in processed foods like snacks,
baked goods, prepared meals and fat
spreads. Currently, there is a ban
on PHOs in Singapore, so products
like frozen cakes and fat spread
have been reformulated to be
PHO-free.
Learn more about healthier oils
& fats you can consume
here.
Trans and saturated fats are unhealthy fats that increase the risk of heart disease. Some sources of saturated fats include animal fats (e.g. butter, lard), full-fat dairy products (e.g. full-cream milk), and some plant-based oils.
Healthy fats
Lowers
risk
of
heart
disease
Lowers
low-density
lipoproteins
(LDL)
cholesterol levels
Unhealthy fats
Increases
risk
of
heart
disease
Raises
low-density
lipoproteins
(LDL)
cholesterol levels
Lowers
high-density
lipoproteins
(HDL)
cholesterol levels
When preparing meals at home
Choose healthier oils
Look out for healthier oils with the Healthier Choice Symbol as these are at least 25% lower in saturated fats than similar products within the same category.
Read MoreRead the Nutrition Information Panel (NIP) to check for the calorie content and quality of fats
Pick food items with less saturated fats.
Use controlled amounts of oil
Use a teaspoon to control the amount of oil added into the pan instead of pouring it straight from the bottle. Using non-stick cookware also means less oil is needed.
Pick food products lower in saturated fats
Healthier choices include low-fat dairy products, lean meats, and fish. Remove visible fats from poultry or meat too.
Include fish in your diet
Oily fish such as mackerel and ikan tenggiri or batang pack lots of healthy fats such as Omega-3 which is good for the heart. Frozen fish are budget-friendly. Include fish in your diet twice a week.
Consider other protein-rich sources
Bean products like tofu, beans, and lentils offer protein with little saturated fats.
When choosing drinks
Look out for the Nutri-Grade mark to make better drink choices. Limit Nutri-Grade C and D drinks which are high in sugar and saturated fat content.
When eating out
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