healthy varieties of meat laid on a wooden board

By Health Promotion Board

Half of your Healthy Plate is for veggies and fruits; a quarter for whole-grains. That leaves the last quarter. The remaining 25 percent is for protein and calcium-rich foods.

My Healthy Plate - Proteins  

Let's start with protein. Protein helps to build and repair tissues in the body. Chicken, fish, duck, turkey, pork, beef, mutton, eggs, bean products and nuts are all protein-rich foods that should occupy the remaining quarter of your plate alongside calcium-rich foods.

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 protein without clogging up your arteries.

At least twice a week, choose fish as your protein. Tuna, mackerel, sardines, salmon, tenggiri batang and ikan tenggiri papan are oily fish — the good kind of oily — as they contain omega-3 fatty acids, a "good fat" that supports overall heart health.

Omega-3 fatty acids have been associated with many health benefits including defending against depression and reducing the risk of heart disease.

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 a source of protein.

milk and yoghurt  

Tofu and soy product 

Choose low-fat or non-fat dairy products to help maintain a healthy weight.

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