Quarter plate of Wholegrains
Wholegrains are rich in nutrients because they are not over-processed and still keep their original form.
Refined grains such as white rice and white bread have been processed which results in the loss of valuable nutrients.
What do wholegrains provide?
Wholegrains are filled with vitamins B and E, minerals such as iron, zinc and magnesium, phytochemicals and dietary fibre. Click here for more information about wholegrains.
What are the benefits of eating wholegrains?
Eating wholegrains can help you with weight management by keeping you feeling full for longer, which helps prevent overeating. Having wholegrains as part of your meal plan can also help lower your risk of developing chronic diseases such as heart diseases, diabetes and certain cancers in the long run.
2 slices of wholemeal bread
(60g)
½ bowl* of wholegrain noodles, beehoon or spaghetti
(100g)
4 plain wholemeal crackers
(40g)
½ bowl* of brown or red rice
(100g)
2 wholemeal
chapatis
(60g)
⅔ bowl* of uncooked oatmeal
(50g)
*1 Rice Bowl
A Quarter plate of wholegrains is about 2 servings of carbohydrates. Having a Quarter plate of wholegrains at each meal will meet the daily recommended intake of 5 to 7 servings of carbohydrates.
Add wholegrains gradually
Start small – replace half of your white rice with brown rice; or simply aim to incorporate wholegrains into your meal once a week for a start, and slowly work your way up.
Try different types of wholegrains
There is more to wholegrains than just brown rice and wholemeal bread. Try oats, black glutinous rice, wholegrain noodles, whole-wheat pasta, buckwheat soba, barley, millet and quinoa too! Once you get accustomed to the subtle nutty taste of wholegrains, you will appreciate how wholegrains can add interesting textures to your meals or dishes!
Keep a lookout for wholegrain options
Look out for food products with the “Higher in Wholegrains” Healthier Choice Symbol when you do your grocery shopping. Keep your eyes peeled for eateries and food stalls with the “Wholegrain options available here” decal as they provide items like brown rice, brown rice beehoon or wholegrain chapati.
Quarter plate of protein (meat and others)
Poultry, red meat, fish, seafood, eggs, and dairy products such as milk, yoghurt and cheese are some examples of protein. Plant-based protein such as soy milk, tofu, tempeh, nuts, beans and legumes are good protein sources too.
What do protein provide?
Protein sources are packed with vitamins and minerals such as iron, vitamin B and zinc. Fish also provide beneficial fats like Omega-3 fatty acids.
What are the benefits of eating protein?
Protein is the building block of almost everything in your body. It helps to build and repair body tissues and regulate bodily functions. That’s why you need protein in your diet to help keep your muscles, bones, organs, skin and nails healthy.
1 palm-sized piece of meat, fish or poultry
(90g)
2 cups* of reduced-fat milk
(500ml)
2 small blocks of soft beancurd
(170g)
5 medium prawns
(90g)
¾ cups* of cooked pulses (peas, beans, lentils)
(120g)
3 eggs
(150g)
*250ml cup
A Quarter plate of meat and others is about 1 serving of protein. Having a Quarter plate of protein at each meal will meet the daily recommended intake of 2 to 3 servings of protein.
Seniors aged 50 and above should aim for 3 servings of protein daily to show down the loss of muscle mass and muscle function.
Half plate of fruit & vegetables
Fruit and vegetables not only add beautiful colours, interesting textures and delicious flavours to our meals, they also provide unique nutrients and health benefits.
What do fruit and vegetables provide?
Fruit and vegetables are naturally low in calories, fat and sodium. They are also rich in dietary fibre, vitamins, minerals, phytochemicals and antioxidants.
What are the benefits of eating fruit and vegetables?
A healthy diet rich in fruit and vegetables helps protect you against many diseases, e.g. heart diseases, stroke and certain cancers. The high water and fibre content helps to add volume and bulk to your meals to fill you up and minimises any urges to overeat.
A Half plate of fruit and vegetables is about 2 servings, i.e. 1 serving of fruit and 1 serving of vegetables. Having a Half plate of fruit and vegetables at each meal will meet the daily recommended intake of at least 2 servings of fruit and 2 servings of vegetables.
Eat a variety of different colours
The different colour pigments in fruit and vegetables offer unique health benefits over and above the common nutrients. That’s why it’s important to eat a rainbow of fruit and vegetables for the maximum health benefits.
End your meal with fresh or frozen fruit
Enjoy fresh-cut fruit or frozen fruit for dessert. Treat yourself to sweet, healthy fruit instead of sugar-laden, high-calorie options. Try freezing grapes, orange wedges, banana slices, or watermelon for a cool tasty dessert.
Eat whole fruit instead of fruit juices
Eat the whole fruit as the pulp and skin of the fruit are high in dietary fibre. Dietary fibre helps promote regular bowel movement, slows down the absorption of sugars into your blood, and also helps you stay full for longer so you can control your calorie intake.
Be adventurous. Add vegetables/fruit in your meat dishes.
Instead of all-meat dishes, add in fruit and vegetables for an additional boost of vitamins and minerals in your healthy meals. Experiment with fruit to add flavour and colour to your dish, such as adding pineapple to sweet and sour fish, or adding mango to jazz up chicken.
Stock up frozen fruit and vegetables
Frozen fruit and vegetables are usually flash frozen to retain their nutrients, thus remaining nutritious and can be stored for longer periods. Keep a few handy bags at home to use when you finish your fresh supplies, before your next grocery run.