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Nutritious Foods For A Healthy Diet

Eat more healthy, nutritious foods in the right proportions to feel your best. Learn about the benefits of a balanced meal plan at Nutrition Hub.

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Eat more nutritious foods in the right proportions. It’s easy to have a healthy diet when you know how.

What is My Healthy Plate?

We need to eat a wide variety of foods in the right amounts to meet our daily nutritional needs. Eating healthier, balanced meals does not have to be complicated.

My Healthy Plate My Healthy Plate is an easy-to-understand visual guide, designed by the Health Promotion Board. It helps you adopt healthier eating habits, which in turn can help you better manage your weight and ward off chronic diseases.

Quarter, Quarter, Half is an easy way to remember the right proportions of each food group in a well-balanced meal. Here’s how:

  • Fill Quarter plate with wholegrains
  • Fill Quarter plate with good sources of protein
  • Fill Half plate with fruit and vegetables

If you are unable to find a meal that fits the Quarter, Quarter, Half proportions, you can make up the missing food groups in your next meal.

Following My Healthy Plate is easy, with our Quarter, Quarter, Half song!


Explore the sections of My Healthy Plate

Click on each food group section to learn more

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)

2 slices of wholemeal bread
(60g)

½ bowl* of wholegrain noodles, beehoon or spaghetti (100g)

½ bowl* of wholegrain noodles, beehoon or spaghetti
(100g)

4 plain wholemeal crackers (40g)

4 plain wholemeal crackers
(40g)

½ bowl* of brown or red rice (100g)

½ bowl* of brown or red rice
(100g)

2 wholemeal chapatis (60g)

2 wholemeal
chapatis
(60g)

⅔ bowl* of uncooked oatmeal (50g)

⅔ bowl* of uncooked oatmeal
(50g)

*1 Rice Bowl

Add wholegrains gradually

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

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

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)

1 palm-sized piece of meat, fish or poultry
(90g)

2 cups* of reduced-fat milk (500ml)

2 cups* of reduced-fat milk
(500ml)

2 small blocks of soft beancurd (170g)

2 small blocks of soft beancurd
(170g)

5 medium prawns (90g)

5 medium prawns
(90g)

¾ cups* of cooked pulses (peas, beans, lentils) (120g)

¾ cups* of cooked pulses (peas, beans, lentils)
(120g)

3 eggs (150g)

3 eggs
(150g)

*250ml cup

Choose lean over fatty meat

Choose lean over fatty meat

Fatty meat and lard are high in saturated fat. Too much saturated fat can cause cholesterol to build up in your blood vessels and increase your risk of heart disease and stroke. Remove visible fats in meats to cut down your intake of saturated fats.

Choose fresh over processed meat

Choose fresh over processed meat

Do avoid or limit intake of preserved or processed meats like luncheon meat and sausages, as they are low in protein and high in saturated fats and sodium. Having processed meats can increase your risk of heart disease or kidney disease.

Have a mix of animal-based and plant-based proteins

Have a mix of animal-based and plant-based proteins

Have a mix of protein from whole, fresh foods. They are good sources of nutrients such as iodine, iron, zinc and vitamin B, and have a healthy fat content.

Choose protein-rich foods which are high in calcium too

Choose protein-rich foods which are high in calcium too

Calcium strengthens bones and teeth, and reduces risk of osteoporosis. Try milk, yoghurt, cheese, tofu, calcium-enriched soy milk and sardines which are rich in protein and calcium.

Choose low-fat or non-fat over full fat dairy products

Choose low-fat or non-fat over full fat dairy products

Low-fat or non-fat dairy products provide protein and calcium without the extra fat and calories, which could help you to maintain a healthy weight.

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.

Fruit (1 serving size)

1 small apple, orange, pear or mango (130g)

1 small apple, orange, pear or mango
(130g)

1 wedge of papaya, pineapple or watermelon (130g)

1 wedge of papaya, pineapple or watermelon
(130g)

10 grapes/longans (50g)

10 grapes/longans
(50g)

1 medium banana

1 medium banana
(120g)

¼ cup* of dried fruit (40g)

¼ cup* of dried fruit
(40g)

Vegetables (1 serving size)

¼ round plate+ of cooked vegetables

¼ round plate+ of cooked vegetables

150g raw leafy vegetables

150g of raw leafy vegetables

100g raw non-leafy vegetables

100g of raw non-leafy vegetables

¾ cup* of cooked leafy vegetables (100g)

¾ cup* of cooked leafy vegetables
(100g)

¾ cup* non-leafy vegetables (100g)

¾ cup* of non-leafy vegetables
(100g)

All weights listed are for edible portions only.
*250ml cup
+10 inch plate

Eat a variety of different colours

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

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 pieces, or watermelon for a cool tasty dessert.

Eat whole fruit instead of fruit juices

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.

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

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.

Who is it for?

My Healthy Plate visual guide can be used by everyone!

Just follow the Quarter, Quarter, Half guide for a healthier, well-balanced meal that includes all the food groups in the right proportions. It’s the easy way to get all the nutrients that your body needs regardless of the meal type, cuisine or occasion.

The following groups can also use My Healthy Plate with some adjustments:

People trying to lose weight

People trying to lose weight

Instead of cutting out a food group entirely, use the Quarter, Quarter, Half proportions to get all the vital nutrients to keep your body functioning well. Just reduce your overall meal portion size and stay active to achieve your goals.

Seniors aged 50 and above

Seniors aged 50 and above

Follow the Quarter, Quarter, Half proportions to meet your nutritional needs. Aim for at least 3 servings of protein-rich foods daily to help build and repair muscle tissue, and minimise the loss of muscle mass.

People with special dietary needs

People with special dietary needs

My Healthy Plate – Quarter, Quarter, Half is a visual guide to help you adopt healthier eating habits but does not serve to replace medical advice. If you have specific dietary requirements or existing medical conditions, please speak with your doctor or clinician for advice that is best suited for your needs.

How to make the most of My Healthy Plate?

Eating meals in the Quarter, Quarter, Half proportions is a great start to better health but the journey doesn’t end there! We should also be mindful of our cooking methods, choose healthier foods and exercise regularly.

Here’s how to get more benefits from your meals:

Choose healthier oils

Choose healthier oils

Oils that are lower in saturated fat (canola, soy and olive oils) are better for your health. Try to limit your intake of saturated and trans fats. Keep a look out for Healthier Dining Partners who use healthier oils in their cooking when you dine out.

Make water your drink of choice

Make water your drink of choice

Did you know that water quenches thirst better than sugar-sweetened beverages? Plus, having a lot of sugary drinks leads to weight gain. But if you want a sweetened drink, opt for a healthier option that’s lower in sugar or with no added sugar.

Get active and stay active

Get active and stay active

In addition to eating healthier meals, being physically active is essential to maintaining good health. Adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week.

Eat a variety

Eat a variety

For optimal health, eat a wide variety of foods from all the food groups. Try different wholegrains, fruit and vegetables, meat and other protein-rich foods including those containing calcium.

Choose healthier options

Choose healthier options

Buy groceries/meals with the Healthier Choice Symbol (HCS). When ordering food, ask for less sauces/gravy and refrain from drinking it all.

Use healthier cooking methods

Use healthier cooking methods

Try healthier cooking methods such as boiling, grilling, roasting, baking, stir-frying and steaming instead of deep frying.

Healthier and Delicious Recipes

View All Recipes

Frequently Asked Questions (FAQs)

Both convey information about food groups and how to eat healthily. The information about what to eat and how much to eat is the same in both. That’s because the same scientific information is used to develop both guides.

The Food Pyramid was a triangular diagram representing the recommended number of servings from each of the four basic food groups.

The Health Promotion Board has replaced the Healthy Diet Pyramid with My Healthy Plate (MHP), a friendly and easy-to-understand visual guide to help you build balanced meals. MHP emphasises healthy eating habits, such as a balanced diet with correct proportions from key food groups and choosing healthier options like wholegrains, lean meat and a rainbow of coloured fruit and vegetables.

Do follow My Healthy Plate – Quarter, Quarter, Half to help you remember and practice healthier eating habits.

My Healthy Plate
Nutritious Foods For A Healthy Diet
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