Food, Diet & Nutrition

Get information to help you make better food choices and achieve your lifestyle goals.

Recommended Dietary Allowances

The Recommended Dietary Allowances (RDA) refer to the recommended daily levels of nutrients to meet the needs of nearly all healthy individuals in a particular age and gender group

How Many Calories Do I Need A Day?

If you're not already aware of your daily calorie intake, it’s time to start! Consuming more than you need will lead to weight gain. The recommended daily calorie intake for men and women are different.

Nutritional Tips

Healthy Eating Tips by Winner of MasterChef Asia

Healthy eating does not mean missing out on your favourite foods, says Woo Wai Leong.

Canola Oil, Olive Oil, Soybean Oil - How to choose Cooking Oil?

Get the facts about fat and find out how different types of cooking oil affect the nutrition of your meal.

Why Protein Is More Important Than You May Think, And 5 Common Protein Myths

Many of us associate protein with those who are looking to bulk up their bodies — think protein shakes, high protein diets and protein snacks. Yet, protein is not only for active individuals who are looking to build up their muscles. It’s a “must” for everyone!

Nutrition for Pre-Schoolers Aged 3-4 Years (Months 37-48)

What do 3-year-olds eat? Get nutritional advice on what's best for your pre-schooler and how to get her to eat a rainbow of vegetables!

The Best Refreshment

Remember how, as children, we never left home without our water bottles swinging by our sides?

Daily Habits To Help Fight The Belly Bulge

Discover effective daily habits to combat abdominal obesity and embrace a healthier lifestyle with mindful eating.

Make a Healthier Choice Today!

If you are a shopper looking for healthier food choices, all you have to do is to look out for the Healthier Choice Symbol

Boost Your Health: The Essential Benefits of Dietary Fiber

Your body will thank you for them

Build a Healthy Diet Meal Plan

Eating a healthy diet will go a long way to make you feel better right now and keep you well into the future. Here are six dietary recommendations to spruce up your daily diet meal plan.

Unlocking the Truth About Fats: How to Choose the Right Ones for Your Health

Learn how to make smart choices about fats in your diet. Discover the difference between healthy and unhealthy fats, and how they impact your overall health and well-being.

5 Benefits of Drinking Milk

Drinking milk is a good way to get your calcium fix but the benefits of milk don’t stop there. Milk also provides protein, fortified vitamins and more.

The GI Values of Common Foods

Find out what is the glycaemic index of common foods so you can better manage your blood glucose.

Getting Your Caffeine Hit

For a long time, the consumption of caffeinated drinks such as coffee and tea was associated with cardiovascular problems, such as hypertension, rhythm disturbances and heart attacks.

Know Your Servings: Photo Guide

A simple photo guide to help you visualise how much food makes 1 serving.

Low In Energy? You Could Be Low In Iron

Iron deficiency anaemia is a common condition among women that could leave you feeling pale and low in energy. Find out how you can avoid it.

Banish Nasty Nibbles With Healthy Snacks

Eating between meals need not be a diet no-no – if you choose your snacks wisely.

Recipes

Healthy Herbs and Spices for Cooking

Herbs and spices are healthy and can enhance the flavor of your dishes

Recipe : Red Snapper in Tomato Herb

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Make Snacking Smart a Healthy Eating Habit

Not all snacks are created equal. Here are some healthy snacks to tame the mid-day munchies!

Cooking with Chef Mel Dean... Rendang Ayam Recipe

Rendang ayam is a traditional favourite. Chef Mel Dean shares how this recipe can be tweaked to be healthier.

Nonya Tomato Fish

Learn how to prepare our Nonya Tomato Fish!

Wok Fried Broccoli with Assorted Mushroom

Cooking should be a fun family activity. Use our simple recipes to get started. Try this - Wok Fried Broccoli with Assorted Mushroom.

Recipe : Sayur Lodeh

A traditional dish, made healthy again

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Spice Up Your Cooking With Spices

When you whip up a healthy meal with herbs and spices, you’ll be able to cut your daily sodium intake without sacrificing flavour.

Cooking with Chef Mel Dean... Ayam Masak Merah

Try Mel Dean's recipe for spicy Ayam Masak Merah that is full of flavour and healthier.

Sliced Fish with Bee Hoon Soup

Giving a healthier twist to an old favourite

Recipe : Classic Spaghetti Bolognese

A recipe for delicious classic spaghetti bolognese that serves 4

Mee Siam

Enjoy a time-honoured dish that's low in sodium yet bursting with flavour

Cooking with Chef Mel Dean... Chap Chye

Chef Mel Dean shares how he prepares chap chye for a healthy and well balanced meal.

Mee Goreng

A healthier version of the Singaporean favourite Mee Goreng.

Claypot Vegetable Brown Rice Recipe

Learn how to prepare Claypot Vegetable Brown Rice!

Recipe : Sardine Fried Rice

Sardine Fried Rice Paradise

Recipe : Nasi Kuning

A perpetual favourite

Recipe : Spinach & Cheese Quiche

A Healthy quiche for the whole family

Vegetable Pancake With Cheese

Learn how to prepare our Vegetable Pancake With Cheese!

Recipe : Teriyaki Salmon and Pasta

By Health Promotion Board

Recipe : Mini Speedy Pizzas

By Health Promotion Board

Grilled Teriyaki Chicken

Grilling your chicken is the healthier choice

Cooking with Chef Mel Dean... Sweet & Sour Prawns

Chef Mel Dean shares a healthy way to prepare an all-time favourite, sweet and sour prawns.

Recipe: Nonya Curry Infused Patties

By Health Promotion Board

Make Healthier Grocery Choices

Look out for the Healthier Choice Symbol - your quick guide to healthier choices across thousands of grocery products.

Learn to read the Nutrition Information Panel

The Nutrition Information Panel (NIP) is easier to read than you think. Make healthier food choices with the NIP as your guide.

Choose Healthier Meals When Dining Out

Look out for healthier choice options when dining out. Be spoilt for choice with a wide variety of healthier, delicious meals.

Make Better Drink Choices With Nutri-Grade

Nutri-Grade “grades” your drinks based on their sugar and saturated fat content with "A" having the lowest levels and "D" the highest. Choose better by limiting Nutri-Grade C and D drinks.

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Check your sodium intake

BMI & Calorie Calculator

Discover your BMI and daily calorie needs

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Food, Diet & Nutrition

Recommended Dietary Allowances

How Many Calories Do I Need A Day?

Top Reads

7-month-baby Diet: An Authoritative Guide by Our Experts

What to Eat Before and After a Workout

Healthy Eating Tips by Winner of MasterChef Asia

Canola Oil, Olive Oil, Soybean Oil - How to choose Cooking Oil?

Nutritional Tips

Healthy Eating Tips by Winner of MasterChef Asia

Canola Oil, Olive Oil, Soybean Oil - How to choose Cooking Oil?

Why Protein Is More Important Than You May Think, And 5 Common Protein Myths

Nutrition for Pre-Schoolers Aged 3-4 Years (Months 37-48)

The Best Refreshment

Daily Habits To Help Fight The Belly Bulge

Make a Healthier Choice Today!

Boost Your Health: The Essential Benefits of Dietary Fiber

Build a Healthy Diet Meal Plan

Unlocking the Truth About Fats: How to Choose the Right Ones for Your Health

5 Benefits of Drinking Milk

The GI Values of Common Foods

Getting Your Caffeine Hit

Know Your Servings: Photo Guide

Low In Energy? You Could Be Low In Iron

Banish Nasty Nibbles With Healthy Snacks

Recipes

Healthy Herbs and Spices for Cooking

Recipe : Red Snapper in Tomato Herb

Make Snacking Smart a Healthy Eating Habit

Cooking with Chef Mel Dean... Rendang Ayam Recipe

Nonya Tomato Fish

Wok Fried Broccoli with Assorted Mushroom

Recipe : Sayur Lodeh

Spice Up Your Cooking With Spices

Cooking with Chef Mel Dean... Ayam Masak Merah

Sliced Fish with Bee Hoon Soup

Recipe : Classic Spaghetti Bolognese

Mee Siam

Cooking with Chef Mel Dean... Chap Chye

Mee Goreng

Claypot Vegetable Brown Rice Recipe

Recipe : Sardine Fried Rice

Recipe : Nasi Kuning

Recipe : Spinach & Cheese Quiche

Vegetable Pancake With Cheese

Recipe : Teriyaki Salmon and Pasta

Recipe : Mini Speedy Pizzas

Grilled Teriyaki Chicken

Cooking with Chef Mel Dean... Sweet & Sour Prawns

Recipe: Nonya Curry Infused Patties

Related Programmes

Nutrition Facts and Tips on Eating Healthy

Break Out of the Sugar Trap

Enjoy Less Salt, More Taste

Resources

Make Healthier Grocery Choices

Learn to read the Nutrition Information Panel

Choose Healthier Meals When Dining Out

Make Better Drink Choices With Nutri-Grade

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