Healthy Ageing Hub
Your guide to health, active living and holistic well-being for life after 50.
CONTRIBUTED BY
Health Promotion Board
Cook Smart, Eat Right, Age Healthy
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Noticed changes in your body? As you age, your metabolism slows, and you need less
energy from food.
That’s why every meal matters — packing it with the
right nutrients can make all the difference. A healthy, balanced diet is the recipe
for ageing well.
No matter where you’re starting from, these simple
nutrition tips will show you how.
Thought Spark
Looking back, how have your eating habits changed? Take one small step today toward a healthier and balanced plate.
Quick Tips on
How You Can Eat Right
Use Quarter-Quarter-Half for a Balanced Diet
Use this simple guide to build a
healthy meal:
- Fill Quarter plate with wholegrains
- Fill Quarter plate with good sources of protein
- Fill Half plate with fruit and vegetables
Power Up with Protein
Include protein-rich foods in every
meal to maintain physical function and reduce muscle
loss.
Examples: Lean meat, fish, tofu, eggs, poultry, and milk.
Examples: Lean meat, fish, tofu, eggs, poultry, and milk.
Maintain Strong Bones with Calcium
Add calcium-rich foods to your daily
diet for healthy bones.
Examples: Milk, calcium-fortified soya milk, tofu, eggs, ikan bilis, sardines, and cheese.
Examples: Milk, calcium-fortified soya milk, tofu, eggs, ikan bilis, sardines, and cheese.
Fuel Up with Wholegrains, Fruits, and Vegetables for Better Bowel Function and Lower Blood Cholesterol
- Enjoy at least one wholegrain staple daily, like wholemeal bread, brown rice, or oats.
- Have 2 servings of fruit and 2 servings of vegetables every day for a balanced diet.
Cut Back on Salt to Lower the Risk of High Blood Pressure and Heart Disease
- Season your meals with fresh herbs, spices, and other natural flavours.
- Choose low-salt options when eating out or shopping.
Go-To Guides for
Healthy Eating
Discover More
Eating Healthy
A Caregiver’s Guide: Planning Healthy Meals and Well-Balanced Diets
Eating Healthy
Older Adults Need More Protein
Eating Healthy
Daily Calcium Intake - for Greater Bone Strength
Eating Healthy
Age Well by Eating Well
Eating Healthy
Eating for Healthy Ageing
Eating Healthy
Healthy Eating with Grandpa and Grandma
CONTRIBUTED BY
Health Promotion Board
