Font Sizes:

A 7-Day Calorie Plan For Dining Out

No time for home-cooked meals? Learn to dine out the healthy way with this 7-day guide.

/sites/assets/Assets/Programs/7-days-guide/7-day-Thumbnail1.jpg?Width=140&Height=140

A 7-Day Calorie Plan For Dining Out​​​​​​​​​​

Dine out the healthy way with our easy-to-follow guide.

Many of us find ourselves eating out ofte​​n. But that doesn’t mean we can’t​​ maintain a balanced diet. By eating the right foods within our recommended daily calorie intake*, we can keep to a healthy weight. Use this 7-day di​​nin​g out guide to enjoy your favourite local delights without packing on the extra pounds. Kick-start your journey towards healthier living today!

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
monday
Total calorie intake for today: kcal

* An average Singaporean man needs about 2200 kcal a day to maintain his weight, while a typical Singaporean woman would require approximately 1800 kcal a day. Your daily requirement may vary depending on factors such as age, gender, height, weight and activity level.

The tabulated calorie count for the day does not include the ‘Higher in wholegrains’ and ‘Lower in calories and higher in whole-grains’ options.

Images are for illustration purposes only.

Here are more tips for eating healthy while dining out:
tip 1  
Opt for meals with 500 kcal or less.
  • Help control your calorie intake
  • Make sure you don’t overeat
  • Help you stay in shape
  • Considered healthier choices
  • Ideal for when you feel like having a lighter meal​
lower in calorie  
tip 2  
Make the switch to wholegrains.
  • Great for supporting weight management
  • Provide bulk to your diet
  • Leave you feeling full for longer
  • Higher in fibre, and richer in nutrients, vitamins and antioxidants​​​​, as compared to refined grains such as white rice and white bread
  • Help lower the risk of developing chronic diseases such as diabetes and heart diseases
tip 3  
Choose healthier cooking oils.
  • Healthier oils have lower saturated fat and higher unsaturated fat than palm oil
  • Help protect your heart by reducing the chance of developing chronic heart diseases
spoon and fork  

At the end of the day, it’s all about balancing your diet and calories. Eat in moderation, and remember to include the five main food groups in your daily diet to achieve a healthier you.

​
70
A 7-Day Calorie Plan For Dining Out
Back to Top

Copyright © 2020 Ministry of Health Singapore. All Rights Reserved.