To achieve a healthy diet, it may be necessary to make changes to your eating patterns. The following guide contains helpful pointers on healthy eating for Singaporeans
<div class="ExternalClass18A8AA8440B845E89A3B8FD218E529BE"><h2>Dietary Guidelines for Elderly
</h2><p></p><p>
<span style="line-height:1.6;text-align:justify;">In recent years the Health Promotion Board has developed dietary guidelines for children and adolescents as well as adults. However, older adults have different nutritional requirements and require a separate set of guidelines. While there is much advice on nutrition available through magazines and new media channels, not all of these are science-based and accurate. This set of Dietary Guidelines for Older Adults is specially formulated to be a trusted source of information, and is based on scientific evidence. </span></p><p>
<span style="line-height:1.6;text-align:justify;"><span style="line-height:20.8px;text-align:justify;">The Dietary Guidelines for Older Adults is the first of its kind in Singapore. The release of these guidelines is timely as Singapore’s population is greying with the number of Singapore Residents aged 65 years and older expected to increase to one in every five residents by 2030.</span>
</span></p><h2>Nutritional Needs for Elderly
</h2><h2></h2><p>
<span style="line-height:1.6;text-align:justify;">Your body changes as you get older. You don’t need to eat as much as you used to, so this makes it challenging to get the vitamins and minerals your body requires. </span><span style="line-height:1.6;text-align:justify;">Getting older may also increase the likelihood of chronic diseases like high blood pressure, diabetes and heart disease. </span><span style="line-height:1.6;text-align:justify;">A healthy diet can provide the nutrients necessary to help protect you from chronic diseases. If you are already living with a chronic disease, a healthy diet can help you manage it better.</span>
</p><p class="p3" style="text-align:justify;"> It’s never too late to start eating healthily!</p><h2>
</h2>
<font color="#0072c6" face="Segoe UI Semilight, Segoe UI, Segoe, Tahoma, Helvetica, Arial, sans-serif">
<span style="font-size:18.98px;">Singapore Dietary Guidelines</span></font>
<p><span style="line-height:1.6;text-align:justify;">A healthy diet is about choosing the right types of food in the right quantities.</span></p><p class="p2" style="text-align:justify;"> A healthy diet can give you all the nutrients you need - it is better to get nutrients from food rather than from supplements.</p><p class="p2" style="text-align:justify;"> It is important to choose nutrient-dense foods i.e. foods with more vitamins, minerals and other important nutrients, but with fewer calories.</p><table border="1" cellspacing="1" cellpadding="5" align="center"><tbody><tr><td><p class="p1" style="text-align:justify;"> Don’t forget, being physically active also plays an important role in promoting and prolonging good health.</p><p class="p1" style="text-align:justify;"> Aim for 150 minutes of physical activity each week. Besides activities like brisk walking, cycling and swimming, daily lifestyle activities (e.g. taking the stairs, doing household chores) and strength activities (e.g. using hand weights, doing qigong or yoga) count as physical activities too.</p><p class="p1" style="text-align:justify;"> To learn more about physical activities, visit
<a href="https://www.healthhub.sg/programmes/142/MoveIt" title="Move It">https://www.healthhub.sg/programmes/142/MoveIt</a>. Consult your doctor on the types and amount of physical activity and the amount that is best for you, especially if you have a medical or chronic condition</p></td></tr></tbody></table><h2>
<strong>
</strong></h2><p>
<strong>Food-Based Recommendations</strong>
</p><table border="1" cellspacing="1" cellpadding="5"><tbody><tr style="background-color:#d3d3d3;"><td><p class="p1" style="text-align:justify;">
<strong>Food Group</strong></p></td><td><p class="p1" style="text-align:justify;">
<strong>Recommended Number of Servings</strong></p></td></tr><tr><td><p class="p1" style="text-align:justify;">
<strong>Brown Rice, wholemeal bread & others</strong></p><ul class="ul1"><li class="u">
<em>Wholegrain foods</em></li></ul><p>
<strong style="text-align:justify;line-height:1.5;">Fruit</strong></p><p>
<strong>Vegetables</strong></p><p>
<strong style="text-align:justify;line-height:1.5;">Meat, Beans, Fish & Diary</strong></p><ul class="ul1"><li class="li1" style="text-align:justify;">
<em>Dairy foods or calcium fortified foods </em></li></ul></td><td><p class="p1" style="text-align:justify;">
<strong>4-6</strong></p><p class="p1" style="text-align:justify;">
<em>2-3</em></p><p class="p1" style="text-align:justify;">
<strong>2</strong></p><p class="p1" style="text-align:justify;">
<strong>2</strong></p><p class="p1" style="text-align:justify;">
<strong>3</strong></p><p class="p1" style="text-align:justify;">
<em>1</em></p></td></tr></tbody></table><h2>
<strong style="line-height:1.5;">
</strong></h2><p>
<strong>What is a serving?</strong>
</p><table border="1" cellspacing="1" cellpadding="5"><tbody><tr style="background-color:#add8e6;"><td colspan="3"><p style="text-align:center;">
<em><span style="color:#000000;"><strong>Brown rice, wholemeal bread & others</strong></span><strong> </strong></em></p></td></tr><tr><td><p class="p1" style="text-align:justify;"> 2 slices bread (60g)</p><p class="p1" style="text-align:justify;"> ½ bowl** rice (100g)</p><p class="p1" style="text-align:justify;"> 2 bowls rice porridge (500g)</p><p class="p1" style="text-align:justify;"> ½ bowl noodles, beehoon or spaghetti (100g)</p></td><td><p class="p1" style="text-align:justify;"> 4 plain biscuits (40g)</p><p class="p1" style="text-align:justify;"> 1 thosai (60g)</p><p class="p1" style="text-align:justify;">
<span style="line-height:1.5;">2 chapatis (60g)</span></p><p class="p1" style="text-align:justify;"> 1 large potato (180g)</p></td><td><p class="p1" style="text-align:justify;"> 1½ cups plain cornflakes (40g)</p><p class="p1" style="text-align:justify;"> 2/3 bowl uncooked oatmeal (50g)</p></td></tr><tr style="background-color:#90ee90;"><td colspan="3"><p style="text-align:center;">
<em><span style="color:#000000;"><strong>Fruit</strong></span><strong> </strong></em></p></td></tr><tr><td><p class="p1" style="text-align:justify;"> 1 small apple, orange, pear or mango (130g)</p><p class="p1" style="text-align:justify;"> 1 wedge papaya, pineapple or watermelon (130g)</p><p class="p1" style="text-align:justify;"> 10 grapes or longans (50g)</p></td><td colspan="2"><p class="p1" style="text-align:justify;"> 1 medium banana</p><p class="p1" style="text-align:justify;"> ¼ cup dried fruit (40g)</p><p class="p1" style="text-align:justify;">
</p></td></tr><tr style="background-color:orange;"><td colspan="3"><p style="text-align:center;">
<em><span style="color:#000000;"><strong>Vegetables</strong></span><strong> </strong></em></p></td></tr><tr><td><p class="p1" style="text-align:justify;"> 150g raw leafy vegetables</p><p class="p1" style="text-align:justify;"> 100g raw non-leafy vegetables</p><p class="p1" style="text-align:justify;"> ¾ mug*** cooked leafy vegetables (100g)</p></td><td colspan="2"><p class="p1" style="text-align:justify;"> ¾ mug cooked non-leafy vegetables (100g)</p><p class="p1" style="text-align:justify;"> ¼ round plate+ cooked vegetables</p><p class="p1" style="text-align:justify;">
</p></td></tr><tr style="background-color:red;"><td colspan="3"><p style="text-align:center;">
<em><span style="color:#000000;"><strong>Meat, Beans, Fish & Dairy</strong></span><strong> </strong></em></p></td></tr><tr><td><p class="p1" style="text-align:justify;"> 1 palm-size piece meat, fish or poultry (90g)</p><p class="p1" style="text-align:justify;"> 2 glasses milk (500ml)</p><p class="p1" style="text-align:justify;"> 2 small blocks soft bean curd (170g)</p></td><td colspan="2"><p class="p1" style="text-align:justify;"> ¾ cup*** cooked pulses (peas, beans, lentils) (120g)</p><p class="p1" style="text-align:justify;"> 5 medium prawns (90g)</p><p class="p1" style="text-align:justify;"> 3 eggs (150g)‡</p></td></tr></tbody></table><p style="text-align:justify;">
<span style="font-size:11px;"><strong style="line-height:1.5;">NOTE:</strong></span></p><p style="text-align:justify;">
<span style="font-size:11px;">* All weights listed are for edible portions only
** Rice bowl</span>
<span style="font-size:11px;">*** 250ml
+ 10 inch plate
‡ Eggs are high in cholesterol and no more than 4 eggs yolks should be eaten a week.</span></p><h2>
<strong style="line-height:1.5;">
</strong></h2><h2>Meal Planning Guidelines for Elderly
</h2><h2>
</h2><p style="text-align:justify;"> To achieve a healthy diet, it may be necessary to make changes to the way you eat. The following guide contains helpful pointers on healthy eating for Singaporeans.
</p><p style="text-align:justify;">
<span style="line-height:1.5;"><strong>More...</strong></span></p><ul><li style="text-align:justify;"> Eat more fruit</li><li style="text-align:justify;"> Eat more vegetables, especially dark green, leafy and brightly-coloured ones.</li><li style="text-align:justify;"> Eat more calcium-rich foods (calcium-fortified soy milk, tofu, milk, cheese, yoghurt)</li></ul><p style="text-align:justify;">
<span style="line-height:1.5;">
<strong>Replace..</strong>.</span></p><ul><li class="u" style="text-align:justify;"> Replace refined grains with whole grains
<ul><li class="uu" style="text-align:justify;"> Instead of white rice and white bread, choose brown rice, wholemeal bread and oats</li></ul></li><li class="u" style="text-align:justify;"> Replace saturated and trans fat food with food containing unsaturated fat
<ul><li class="uu" style="text-align:justify;"> Instead of deep fried meat,
<em>lemak</em> dishes and fatty meat, go for lean poultry, fish, tofu and beans</li><li class="uu" style="text-align:justify;"> Instead of cooking food with lard, ghee or palm oil, choose oils higher in unsaturated fat (e.g. sunflower, canola oils) or those with the Healthier Choice Symbol (HCS)</li></ul></li><li class="u" style="text-align:justify;"> Try to have plain water or unsweetened drinks (e.g. Chinese tea) instead of soft drinks,
<em>kopi</em>,
<em>teh</em> or other sugar-sweetened drinks. </li><li class="u" style="text-align:justify;">
<span style="line-height:1.5;">Aim to drink around 8 glasses of water a day, even if you don’t feel thirsty.</span></li></ul><p style="text-align:justify;">
<span style="line-height:1.5;">
<strong>Less...</strong></span></p><ul><li style="text-align:justify;"> Eat sweet desserts and snacks less often.</li><li style="text-align:justify;"> Use less salt and sauces, and cut down on salted and preserved foods</li><li style="text-align:justify;"> If you drink alcohol: Men should not drink more than 2 standard drinks a day and women no more than 1 standard drink a day.</li><li style="text-align:justify;"> One standard drink is equal to 220 ml of beer (about 2/3 of a can), 125 ml of wine (about 1 small glass) or 30 ml of liquor (about 1 shot glass).</li></ul><h2>Meeting the Dietary Guidelines for Elderly
</h2><p style="text-align:justify;">
<span style="line-height:1.6;">The following daily menus are examples of how you can meet the nutritional needs for the elderly.</span></p><p style="text-align:justify;">
<span style="line-height:1.6;"></span>
<strong>Sample menu 1</strong></p><p style="text-align:justify;"></p><div>
</div><div>
<strong>Breakfast</strong></div><div> </div><div>Shredded chicken porridge - 1 bowl</div><div>
</div><div>Tea, less sweet - 1 cup</div><div> </div><div>
</div><div>
<strong>Snack</strong>
</div><div> </div><div>Red bean pau - 1 piece
</div><div>
</div><div>Low fat milk/High calcium soya milk - 1 glass</div><div> </div><div>
</div><div>
<strong>Lunch</strong></div><div> </div><div>Brown rice/porridge - 1 bowl</div><div> </div><div>Stewed tofu with lean minced meat/Egg omelette - 1 portion</div><div> </div><div>Stir-fried mixed vegetables - 1 portion</div><div> </div><div>Barley water, less sweet - 1 glass</div><div> </div><div>
<strong>Snack</strong>
</div><div> </div><div>Low fat yoghurt - 1 carton</div><div> </div><div>Papaya - 1 slice
</div><div>
</div><div>Plain water - 1 glass</div><div> </div><div> </div><div>
<strong>Dinner</strong>
</div><div> </div><div>Fish slice beehoon soup with vegetables - 1 bowl
</div><div> </div><div>Watermelon - 1 slice</div><div>
</div><div>Plain water - 1 glass</div><div> </div><div style="text-decoration:underline;">
</div><div style="text-decoration:underline;">
<strong>Sample menu 2</strong></div><div>
</div><div>
<strong>Breakfast</strong>
</div><div> </div><div>Oats porridge - 1 bowl</div><div> </div><div>Banana - 1</div><div> </div><div>Plain water - 1 glass</div><div> </div><div>
</div><div>
<strong>Snack</strong>
</div><div> </div><div>Raisin bun - 1 piece</div><div> </div><div>Low fat milk/ High calcium soya milk - 1 glass</div><div> </div><div>
</div><div>
<strong>Lunch</strong>
</div><div> </div><div>Brown rice/porridge - 1 bowl</div><div> </div><div>Assam fish - 1 portion</div><div> </div><div>Stir-fried spinach - 1 portion</div><div> </div><div>Pear - 1 piece
</div><div>
</div><div>Coffee, less sweet - 1 cup</div><div> </div><div>
<strong>Snack</strong></div><div> </div><div>Wholemeal biscuits - 3 pieces
</div><div>
</div><div>Low fat cheese - 1 slice</div><div> </div><div>Plain water - 1 glass</div><div> </div><div>
<strong>Dinner</strong></div><div> </div><div>Chapati - 2 pieces</div><div> </div><div>Dhal and vegetable curry - 1 portion
</div><div>
</div><div>Plain water - 1 glass</div><div> </div><p style="text-align:justify;"></p><h2>What if I find it difficult to follow the guidelines?</h2><div>It is not unusual for you to experience changes in your attitude and approach to food as you get older. Sometimes, medicine can also affect the way you eat or taste your food.</div><div> </div><div>If you have difficulty following these guidelines for a healthy diet, the following information may help you. If you experience long-term problems with eating, consult your doctor or a dietician. </div><div>
<strong>I can’t drink milk</strong>
<div>There are many non-dairy foods that give you the calcium you need.
</div><div>
</div><div>Choose:</div><div><ul><li>Soy milk, cereals and other foods fortified with calcium
</li><li>Tofu
</li><li>Sardines and other fish with edible bones
</li><li>Dark green, leafy vegetables like kai lan, spinach and chye sim
</li></ul></div><div>
<strong>I have difficulty chewing</strong></div><div>Methods to help you enjoy your food better:
</div><div><ul><li>Soften brown rice and wholemeal bread by:
</li><ul><li>Soaking raw brown rice in 2 ½ cups of water for half an hour before cooking. Add more water when cooking.</li><li>Eating your food with more liquid. Dip your bread in a drink or have porridge instead of rice.</li></ul><li>
<span style="line-height:1.6;">Choos</span><span style="line-height:1.6;">e soft fruit like papaya, mango or watermelon.</span></li><li>
<span style="line-height:1.6;"></span><span style="line-height:1.6;">Chop vegetables into smaller pieces and cook the</span><span style="line-height:1.6;">m longer if you must. Broccoli, cauliflower, and leafy green vegetables (without the stalk) can be prepared this way.</span></li><li>
<span style="line-height:1.6;"></span><span style="line-height:1.6;">Replace meats with tofu, eggs and minced meat.</span></li><li>
<span style="line-height:1.6;"></span><span style="line-height:1.6;">If your dentures give you problems, visit your dentist for a check-up.</span></li></ul></div><div><p>
<strong>I don’t feel like eating</strong></p></div><div><ul><li>If your food is tasteless, use herbs and spices to make your food taste better.
</li><li>Make meals enjoyable by eating with your loved ones.
</li><li>Eat smaller meals, more often.
</li></ul></div><div>
</div></div><div>
<strong>What if I already have high blood pressure, diabetes, heart disease or some other chronic disease?</strong></div><div>Most people can follow the healthy diet tips listed in this booklet, even if they are living with a chronic disease.</div><div>
</div><div>If you are unsure, consult your doctor before changing your diet.</div><div>See your doctor if…
</div><div><ul><li>
<span style="line-height:1.6;">You have a persistent cough or feel pain when swallowing.</span>
</li><li>
<span style="line-height:1.6;">You lose weight unintentionally</span>
</li></ul><p></p><div>
<strong>What if I want to take (or am already taking) supplements?</strong></div><div>Vitamin and mineral supplements do not replace a healthy diet, but as you get older, some vitamin and mineral supplements may help.</div><div>
</div><div><table cellspacing="0" width="100%" class="ms-rteTable-default"><tbody><tr><td class="ms-rteTable-default" style="width:25%;">
<strong>If you…</strong></td><td class="ms-rteTable-default" style="width:25%;">
<strong>Type of supplement</strong></td><td class="ms-rteTable-default" style="width:25%;">
<strong>Recommendations</strong></td><td class="ms-rteTable-default" style="width:25%;"></td></tr><tr><td class="ms-rteTable-default"></td><td class="ms-rteTable-default"></td><td class="ms-rteTable-default">
<strong>You should take</strong></td><td class="ms-rteTable-default">
<strong>Do not take more than</strong></td></tr><tr><td class="ms-rteTable-default">Do not drink milk or eat foods rich in calcium</td><td class="ms-rteTable-default"><p style="text-align:justify;">Calcium &</p><p style="text-align:justify;">Vitamin D</p></td><td class="ms-rteTable-default">800 mg Calcium & 800 IU Vitamin D</td><td class="ms-rteTable-default">1000 mg Calcium & 3,200 IU Vitamin D</td></tr><tr><td class="ms-rteTable-default">Wear clothes that cover your entire body, are of South Indian descent, or stay indoors most of the time</td><td class="ms-rteTable-default">Vitamin D</td><td class="ms-rteTable-default">800 IU</td><td class="ms-rteTable-default">3,200 IU</td></tr><tr><td class="ms-rteTable-default">Do not eat fish</td><td class="ms-rteTable-default">Omega-3 fatty acids (EPA & DHA)</td><td class="ms-rteTable-default">500 mg</td><td class="ms-rteTable-default"><p style="text-align:justify;">3,000 mg</p><p style="text-align:justify;">(EPA + DHA combined)</p></td></tr><tr><td class="ms-rteTable-default">Do not eat meat, fish, seafood, eggs or dairy</td><td class="ms-rteTable-default">Vitamin B<sub>12</sub></td><td class="ms-rteTable-default">2.4 µg</td><td class="ms-rteTable-default">Dosage recommended by manufacturer</td></tr><tr><td class="ms-rteTable-default">Have loss of appetite accompanied by unintentional weight loss</td><td class="ms-rteTable-default">Liquid nutritional supplement</td><td class="ms-rteTable-default">As advised by your health care professional. Please consult your doctor to determine cause of weight loss and the required treatment.</td><td class="ms-rteTable-default"></td></tr></tbody></table><p> </p></div><div>
<span style="color:#ed0033;">
</span></div><div><div>For your safety, ask your doctor, pharmacist or dietitian for more advice on vitamin and mineral supplements. </div><div> </div><div>When you take health supplements, remember that they include vitamin and mineral supplements as well as other plant or animal extracts like gingko, soy isoflavones and glucosamine.</div><div> </div><div>If you plan to or are already using health supplements, consult a doctor. Unnecessary health supplements may do more harm than good. For example, some supplements can change the way your medicine works. </div><div> </div><div>When choosing health supplements, keep in mind that:</div><div><ul><li>More is not always better. Vitamin and mineral supplements like vitamin A, vitamin C or calcium can help, but taking too much can hurt you. Consult your doctor for advice on how much you should take.
</li><li>"Natural" does not always mean safe. For example, royal jelly can cause allergic reactions in some people and too much calcium can cause constipation.
</li></ul>
For more information on healthy eating:
</div><div>
</div><div> Call HealthLine at 1800 223 1313</div><div> Monday-Friday: 8.30am to 5.00pm</div><div> Saturday: 8.30am to 1.00pm</div><div>
</div>
</div><hr /><p>
<strong>Read these next:</strong></p><ul><li>
<a href="https://www.healthhub.sg/live-healthy/1095/healthy-living-in-your-golden-age" title="Healthy Living in Your Golden Age">Healthy Living in Your Golden Age</a> </li><li>
<a href="https://www.healthhub.sg/live-healthy/883/never-too-late-to-start" title="Never Too Late to Start">Never Too Late to Start</a> </li><li>
<a href="https://www.healthhub.sg/live-healthy/1041/nutrition-for-the-golden-years" title="Nutrition for the Golden Years">Nutrition for the Golden Years</a>
</li>
</ul>
</div></div>
Tuesday, May 26, 2015
Tuesday, May 26, 2015
ICD-4-Endocrine Nutritional Metablolic,PGM_Obesity Prevention,PGM_Lose to Win,PGM_Million Kg,PGM_Healthy Ageing,INTEREST_Food & Nutrition,
No
456
Monday, November 4, 2019
<div class="ExternalClassA318562EAD924B8098B4452F01AA643E"><p>Health Promotion Board
3 Second Hospital Avenue
Singapore 168937</p></div>
HPB_Mailbox@hpb.gov.sg
<div class="ExternalClass9AAD089560B5459A94FB8BEAF332D857">Established in 2001, the Health Promotion Board (HPB) has a vision to build a nation of healthy people.
HPB implements programmes that reach out to the population, specifically children, adults and the elderly. These programmes include health and dental services for school children, BreastScreen Singapore, AIDS Education Programme, CervicalScreen Singapore, Childhood Injury Prevention Programme, Mental Health Education Programme, National Myopia Prevention Programme, Physical Activity, National Smoking Control Programme, Nutrition Programme, Osteoporosis Education Programme, Workplace Health Promotion Programme, HPB Online, HealthLine, Health Information Centre and HealthZone. New programmes will also be initiated over time to address health concerns among the community.</div>
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Health Promotion Board
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http://www.hpb.gov.sg
Dietary Guidelines for Elderly
Articles
ICD-4-Endocrine Nutritional Metablolic, PGM_Obesity Prevention, PGM_Lose to Win, PGM_Million Kg, PGM_Healthy Ageing, INTEREST_Food & Nutrition