Foods high in calcium and protein are an essential part of a healthy meal plan. Reserve a quarter of your plate for protein and calcium-rich foods.
<div class="ExternalClassFD7CC2369A9C47298B6BC30036417EA6"><p>When it comes to healthy eating, there is My Healthy Plate - a visual guide for balanced meals and serving sizes. It’s a visual way to quickly learn how to eat healthy meals.</p><p style="text-align:center;">
<img src="/sites/assets/Assets/Categories/Pregnancy/Article212_images_inlineimage1.jpg" alt="My Healthy Plate teaches you to fill a quarter of your plate with protein and calcium-rich foods" style="margin:5px;" /> </p><p>Half of your
<strong><a title="My Healthy Plate" href="https://www.healthhub.sg/programmes/55/my-healthy-plate">Healthy Plate</a></strong> is for veggies and fruits and a quarter for wholegrains. That leaves the last quarter. The remaining 25 per cent is for protein and calcium-rich foods.</p><h2>Foods That Contain Protein</h2>
<p>Let's start with protein content. Protein helps to build and repair tissues in the body. Chicken, fish, duck, turkey, pork, beef, mutton, eggs, bean products and nuts are all foods that are high in protein and should occupy the remaining quarter of your plate alongside calcium-rich foods.
</p><p>While most meats contain protein, they are not created equal. Lean meats such as chicken and fish provide more protein per calorie than fatty meats like beef brisket and T-bone steak. Always opt for lean meats so you get your high-quality protein without clogging up your arteries.</p><h2>Importance of Omega-3 Fatty Acids</h2><p>At least twice a week, choose fish as your source of protein and healthy fats. Tuna, mackerel, sardines, salmon,
<em> tenggiri batang</em> and
<em> ikan tenggiri papan</em> are oily fish — the good kind of oily — as they contain omega-3 fatty acids, a "good fat" that supports overall heart health.</p><p>Omega-3 fatty acids have been associated with many health benefits including defending against depression and reducing the risk of heart disease.</p><h2>Foods High in Calcium</h2><p>Aside from protein, you should allot some space in the last quarter of your plate for calcium-rich foods. Dairy, tofu and other bean-based products do a good job of being rich in calcium and also excellent protein sources.</p>
<p style="text-align:center;">
<img src="/sites/assets/Assets/Categories/Pregnancy/Article212_images_inlineimage2.jpg" alt="Milk and yoghurt are high in calcium" style="margin:5px;width:640px;" /> </p><p style="text-align:center;">
<img src="/sites/assets/Assets/Categories/Pregnancy/Article212_images_inlineimage3.jpg" alt="Tofu and soy product are good sources of protein" style="margin:5px;" /> </p><p>Choose low-fat or non-fat dairy products to help maintain a healthy weight or if you are trying to achieve weight loss.</p><p>
<em>Download the HealthHub app on
<a href="https://play.google.com/store/apps/details?id=sg.gov.hpb.healthhub&hl=en_SG" target="_blank" rel="nofollow">Google Play</a> or
<a href="https://itunes.apple.com/sg/app/healthhub-sg/id1034200875?mt=8" target="_blank" rel="nofollow">Apple Store</a> to access more health and wellness advice at your fingertips.</em></p>
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<strong>Read these next:</strong></p><ul><li>
<a href="https://www.healthhub.sg/live-healthy/1986/child-fourth-year-mind-your-portions" title="Child’s Fourth Year: Mind Your Portions">Child’s Fourth Year: Mind Your Portions</a> </li><li>
<a title="Ease Yourself into a Healthy Diet" href="https://www.healthhub.sg/live-healthy/938/ease-yourself-into-a-healthy-diet">Ease Yourself Into a Healthy Diet</a>
</li><li>
<a title="Soya — the Unique Plant Protein" href="https://www.healthhub.sg/live-healthy/190/soya_unique_plant_protein">Soya — The Unique Plant Protein</a></li><li>
<a title="Let's Talk Turkey" href="https://www.healthhub.sg/live-healthy/835/turkey">Turkey as an Alternative to Red Meat and Chicken</a></li></ul> </div>
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My Healthy Plate: One-Quarter Protein and Calcium-Rich Foods