Contents
02 Introduction to the Dietary Guidelines 02 What is Healthy Eating? 02 The ABCs of Good Nutrition 03 Guideline 1 Base your diet on the Healthy Diet Pyramid Recommendations - The Healthy Diet Pyramid Guide to Healthy Eating - What is a serving? - How much are you eating? - Do you need more calcium? - Do you need more iron? 09 Guideline 2 Aim to achieve and maintain a healthy BMI - What is a healthy BMI? - How can I achieve a BMI in the healthy range? - How much weight should I lose? - My BMI is less than 18.5. What should I do to achieve a healthy BMI? 15 Make the healthier choice for good health 16 Guideline 3 Eat sufficient amounts of grains, especially whole grains - Boost your energy level with grains - What are whole grains? - 3 great reasons to eat more whole grains - Tips on storing and cooking whole grains 19 Guideline 4 Eat more fruit and vegetables every day - 2+2 juicy reasons to eat more fruit and vegetables - Aim for 2+2 - Aim for variety - Tips on how to preserve the freshness and nutritional quality of fruit and vegetables 24 Guideline 5 Choose and prepare food with less fat, especially saturated fat - Fat in foods - Cholesterol in foods - What about good and bad cholesterol? - Fat allowance of adults - How to keep your fat in check - Eat less fat, especially saturated fat, today! 30 Guideline 6 Choose and prepare food with less salt and sauces - Where does sodium in our diet come from? - Reduce your salt intake with these tantalising tips! 34 Guideline 7: Choose beverages and food with less sugar - Where does sugar in our diet come from? - Consume added sugar in moderation - 6 zingy tips to reduce your sugar intake - Sugar substitutes - Sweetened drinks 38 Guideline 8 If you drink alcoholic beverages, do so in moderation - Drink in moderation - 4 sobering tips to moderate alcohol intake - Who should not drink? 41 The 4 Cs to Good Nutrition - Where To Find Out More About Healthy Eating
Eating does not merely satisfy our hunger - it is also a pleasant social activity. Friendships and family ties are often forged over the dining table. With more varieties of food available, it is easy to lose sight of the principles that guide healthy eating. As the food you eat affects your health and well-being, it is important to consciously choose a healthy diet.
Healthy eating is selecting a balanced diet that is high in dietary fibre and low in fat, cholesterol, sugar and salt. It also means having different types of food in the right amounts and not overeating any one type of food. If you are between 18 to 65 years of age, these Dietary Guidelines are for you. Use them to help you and your family plan and choose nutritious meals. Start eating healthily today. Remember - you are never too young nor too old to start!
The Dietary Guidelines are built around the ABCs of good nutrition Aim, Base and Choose your way to good health!
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The Healthy Diet Pyramid translates nutrient needs into actual foods. It categorises commonly eaten foods into four food groups - rice and alternatives, fruit and vegetables, as well as meat and alternatives which form the foundation of a healthy diet. It serves as a guide that helps you plan a healthy diet that fits your lifestyle.
Fruit 2 servings
Vegetables 2 servings
The Healthy Diet Pyramid conveys three main messages: Eat a variety of food. This means eating different foods from the four food groups as well as within each food group. Each food group offers a variety of choices and each one has a unique nutritional value. No one food supplies all the nutrients your body requires to stay healthy. Eat a balanced diet. This means eating the recommended number of servings of food from the four food groups daily. Include some plant-based foods every day. Eat in moderation. It means eating the right amount of food, neither too much nor too little. Foods high in fat, sugar and salt should only be consumed in small amounts at all times.
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- Fats, oils, sugar and salt should be used sparingly to flavour food - Include six to eight glasses of fluid (1.5- 2.0 litres) in the diet every day
This can include water and fluid from soups and porridge.
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What is a Serving?
A serving refers to a specific amount of food. Knowing how much makes one serving helps you decide if you are eating too much of a certain food and not enough of others. Your portions in a meal can be larger or smaller than the serving sizes specified, as long as the total amount you eat during the day does not exceed the total number of recommended servings in the Healthy Diet Pyramid. Serving sizes (Examples of 1 serving) 1 palm-sized piece meat, fish or poultry (90g) 5 medium prawns (90g) 3 eggs (150g)+ 2 glasses++ milk (500ml) 2 slices cheese (40g) 2 small blocks soft beancurd (170g) 3 /4 cup cooked pulses (peas, beans, lentils) (120g) 1 small apple, orange, pear or mango (130g) 1 wedge papaya, pineapple or watermelon (130g) 4 small seeds durian or jackfruit (80g) 10 grapes or longans (50g) 6 lychees or dukus (70g) 1 /4 cup dried fruit (40g)
1 /2 cup canned fruit, drained (100g) 1 cup pure fruit juice (250ml)
150g raw leafy vegetables 100g raw non-leafy vegetables 3 /4 mug*** cooked leafy vegetables (100g)
3 1
2 slices bread (60g) /2 bowl noodles, beehoon or spaghetti 1 thosai (60 g) 2 chapatis (60g) 1 hamburger bun or hotdog bun (60g) 4 cream crackers or plain biscuits (40g)
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Note: Serving sizes shown are recommended for healthy adults aged 18 to 65 years. All weights listed are for edible portions only. ** 1 bowl = 1 rice bowl *** 1 mug = 250ml + While 3 eggs are equivalent in protein content to the other items listed under the meat and alternatives group, egg yolks are high in cholesterol. Thus, eat no more than 4 egg yolks per week. ++ 1 glass = 250ml
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From your favourite chicken rice to laksa, many popular dishes do not fit neatly into one food group. They are usually a mixture of foods from different food groups. Estimating how many servings from each food group go into your daily meals can help you plan a healthy diet. Look at the example below:
Quantity Approximate number of servings Rice & Fruit Vegetables Meat & alt. alt. 1
1
Food Item
Sandwich 1 serving - wholemeal 2 slices bread - cucumbers 1/4 mug sprouts - egg 1 whole Chicken noodles, stir fried - noodles - chicken - dark green leafy vegetables 1 serving
/3
1
/3
Lunch
2
1
/2
/3
Snack
Papaya Biscuits, plain Milk, low fat Rice, cooked Long beans with carrots, stir fried Fish, pan fried Watermelon
1
1
/2
1
/2
Dinner
2 11/3
1 1 2 2 21/3
TOTAL
Note: Choose and prepare healthier versions of the dishes listed on the table, i.e. high in dietary fibre and low in fat, sodium and cholesterol.
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Inadequate intake of calcium can lead to osteoporosis - a disease that makes bones fragile and more likely to fracture. For healthy adults aged 19 to 50, the dietary allowance for calcium is 800 mg. You can obtain enough calcium by including the following in your diet:
Calcium-rich foods
Milk* Yoghurt Cheese Beancurd Dark green leafy vegetables Calcium fortified food (e.g. bread, soybean milk, breakfast cereals, biscuits and juices)
Lactose-intolerant individuals can consume low-lactose or lactose-free milk, yoghurt or cheese
Include more calcium in your daily meals if you are 50 years and above. Adults over the age of 50 are at a higher risk of losing bone mass faster than it can be replaced. Older adults have lower energy requirements and tend to eat less. As such, they may not have enough calcium in their diet and may need calcium supplements. Consult your doctor before taking calcium supplements.
Adolescent girls and women of childbearing age need to consume more iron. A lack of iron in the blood can lead to iron-deficiency anaemia. You can obtain enough iron by including the following in your diet:
Iron-rich food
Lean meat and organ meats Poultry Fish and shellfish Dark green leafy vegetables Peas, beans and lentils Iron fortified food (e.g. cereals and bread)
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To find out whether you have achieved a BMI in the healthy range, divide your weight (kg) by the square of your height (m2): BMI = Weight (kg) Height (m) x Height (m)
BMI (kg/m2) (for adults) 27.5 and above 23.0 27.4 18.5 22.9 Less than 18.5
Risk of Heart Disease etc High Risk Moderate Risk Low Risk (healthy range) Risk of nutritional deficiency diseases and osteoporosis
Singaporeans have been found to be at risk of developing heart disease and diabetes at BMI values of 23 kg/m2 and above. Knowing your BMI will give you an early warning to take action to lower your weight to reduce your risk, and to seek medical advice if your BMI exceeds 23 kg/m2.
Note: A higher BMI may be acceptable for athletes and body builders who are muscular and have little body fat. BMI is not applicable to pregnant women.
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There is no short cut to reducing your BMI to the healthy range. Weight loss is a gradual process involving lifestyle changes. To lose weight, make sustainable changes to your eating and exercise habits.
- Eat smart.
The amount and type of food you eat determines your energy (calorie) intake. Energy in food comes from carbohydrates, protein and fat. You gain weight when you consistently take in more calories than you use through physical activity.
Losing weight does not mean avoiding food. Instead, eat less food that is high in fat and added sugar. Eat a variety of plant-based food like whole grains, fruit, vegetables and pulses. These foods provide bulk and promote the feeling of fullness. Eat regular meals. Avoid skipping meals as it may lead to overeating at subsequent meals.
- Move more
Physical activity is an essential part of any effective weight-loss programme. It helps burn calories and builds muscles.
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You do not have to exercise vigorously to reap the health benefits. You can stay healthy if you do moderate-intensity physical activity (see examples below) at least 30 minutes a day, 5 days a week. The 30 minutes may be broken down into 10-minute segments throughout the day. Examples of physical activity Routine activities taking the stairs instead of the elevator getting off the bus one stop earlier and walking the remaining distance parking the car further away from the intended destination and walking the remaining distance doing household chores brisk walking jogging swimming cycling dancing sports activities such as badminton, basketball, volleyball aerobic exercises qigong or taiji quan
Specific activities
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Physical activity should be part of your daily routine, like eating and sleeping. Find one or more activities that you enjoy. Get a friend to join you.
If your BMI falls within the high risk group (27.5 kg/m2 and above), losing 5-15% of your body weight will improve your health. Aim to lose no more than 1 kg per week. Continue to maintain a healthy body weight after you lose weight. Repeated weight loss followed by weight gain is called the yo-yo effect or weight cycling. This is usually the result of quick-fix diets and weight-loss gimmicks. The only way to maintain a BMI in the healthy range is to commit to lifelong changes in your eating and exercise habits.
Note: If your BMI falls within the high risk group (27.5 kg/m2 and above) and you have a personal or family history of heart disease, diabetes, high blood pressure or abnormal blood lipids, consult a doctor before starting a weight-loss programme. You may also seek advice from a qualified dietitian or a certified physical fitness instructor.
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My BMI is less than 18.5 kg/m2. What should I do to achieve a healthy BMI?
To achieve a BMI in the healthy range, eat a well-balanced diet using the Healthy Diet Pyramid as a guide. You can include some high energy and nutrient-rich food in your diet. Consult your doctor or a qualified dietitian for further advice. In addition, aim for a gradual increase in portion sizes at meal times. If your appetite is small, eat smaller amounts of food more often. Exercise regularly, even as you aim to achieve a BMI in the healthy range. Remember, the benefits of physical activity go beyond weight control.
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Check out these recommendations when planning your meals: Eat sufficient amounts of grains, especially whole grains Eat 2 servings of fruit and 2 servings of vegetables daily Choose and prepare food with less fat, especially saturated fat Choose and prepare food with less salt and sauces Choose beverages and food with less sugar If you drink alcoholic beverages, do so in moderation.
And dont forget... Choose products with the Healthier Choice Symbol (HCS)
Look out for the HCS on your next trip to the supermarket and provision shop. Products with the HCS are lower in fat, saturated fat and sodium. Some products are also higher in dietary fibre and calcium compared to other products in similar categories.
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Rice, wheat, corn and barley - grains come in all shapes, textures and colours. Grains are eaten whole or as products made from flour such as noodles, bread, roti prata, chapati, thosai and biscuits.
Grains and grain products belong to the rice and alternatives food group found at the base of the Healthy Diet Pyramid. These foods should form the bulk of your diet. Foods made from grains provide carbohydrates, vitamins, minerals, fibre and beneficial plant substances (phytochemicals) that are important for good health. They are also the main sources of energy for our daily activities. Grain products are naturally low in fat, unless fat is added during processing, preparation or at the table.
Endosperm
contains mainly protein and carbohydrate
Germ
contains B vitamins, trace minerals and some protein
Bran
rich in B vitamins, trace minerals and dietary fibre
bran, the fibre-rich outer layer; endosperm, the starch-laden middle layer; and germ, the smallest portion of the grain. It is packed with nutrients.
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1. Whole grains have more vitamins (vitamins B and E), minerals (iron, zinc and magnesium), fibre and beneficial plant substances (phytochemicals) than refined or polished grains. 2. Whole grains are rich in fibre, which promotes proper bowel function and helps you feel full with fewer calories. As whole grains provide bulk by absorbing fluid, it is important to consume enough fluids daily (1.5 - 2.0 litres) to prevent constipation. 3. A diet rich in whole grains protects you against chronic diseases such as heart disease, stroke and certain cancers.
Buy packaged grain products with whole stated on the ingredients list, such as whole grains and whole wheat.
Note: Wheat flour and enriched flour are not whole grains.
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Storing
Buy whole grains in small amounts. Whole grains such as brown rice do not keep as well as refined grains. Store whole grains in airtight containers away from heat, light and moisture. Wholemeal bread has a shorter shelf life than white bread. Check the expiry date when purchasing, to ensure freshness. Store in the refrigerator to prolong its shelf life.
Cooking
Add more water when you cook whole grains. Whole grains absorb more water than refined grains. To shorten cooking time, soak whole grains in water before cooking.
1. Unpolished rice comes in different colours such as yellow, brown and red. Are they equally nutritious?
All unpolished rice are equally nutritious, regardless of their colour. The difference in the colour of the grains is due to the different colour pigments in the bran of the grains.
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Do you know that Singaporeans are not eating enough fruit and vegetables?
Quick Quiz
What is the proportion of Singaporeans who eat the recommended 2 servings of fruit and 2 servings of vegetables every day? A. 1 in 5 B. 1 in 3 C. 1 in 2 Please turn to page 42 for the answer.
Fruit and vegetables are rich in vitamins, minerals and beneficial plant substances (phytochemicals). They help strengthen the bodys immune system. Fruit and vegetables contain both soluble and insoluble fibre. Soluble fibre lowers blood cholesterol, while insoluble fibre promotes healthy bowel functions. A diet rich in fruit and vegetables lowers your risk of developing heart disease, stroke and certain types of cancer by 20-30%. Fruit and vegetables stimulate your senses and appetite by adding a variety of colours, flavours and textures to your meals.
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Aim for 2 + 2
Ask for more vegetables when eating out. Include at least one vegetable-based dish for lunch and dinner. Buy enough fruit and vegetables to provide 2+2 servings each day for everyone in your family. Be creative! Experiment with fruit and vegetables in your cooking. End your meal with a fruit. Fresh apples, oranges, pears and bananas are healthy desserts and need little or no preparation. Bring a piece of fruit to work. Placing the fruit on your desk will remind you of the reward that awaits you after a hard days work.
Different fruit and vegetables are rich in different nutrients, so eat a variety for maximum health benefits! Dark green leafy vegetables are rich in iron, folate and calcium. Brightly coloured fruit and vegetables on the other hand contain more nutrients and beneficial plant substances (phytochemicals) than pale-coloured ones. You can consume fruits fresh, frozen, dried or juiced. All forms provide vitamins, minerals and phytochemicals, and all provide fibre except for juices.
Tips on how to preserve the freshness and nutritional quality of fruit and vegetables
Storing
Store bananas and root vegetables such as potato and yam in a cool, dry place, but not in the refrigerator which may be too cold. Consume your leafy greens soon after you buy them. Leafy vegetables spoil faster due to their higher water content. Store ripe fruit separately from vegetables. Ripe fruit produces ethylene gas that cause green leafy vegetables to turn yellow. Frozen vegetables (e.g frozen green peas) can be kept for months in the freezer compartment with little change in nutrient content, taste and texture. Also, frozen vegetables need not be thawed before cooking.
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Preparing
Prepare fruit and vegetables just before consumption. Rinse all fruit and vegetables thoroughly in a basin of tap water to remove any dirt, bacteria or chemical residues. When rinsing your greens, pay attention to the base of the stems, where dirt and pesticides tend to get trapped. Soak the vegetables in a basin of fresh tap water for 15 minutes. Before cutting and cooking, rinse the vegetables once more under a tap or in a basin of fresh tap water. Minimise cutting or shredding to reduce nutrient loss.
Cooking
Use only a small amount of oil when frying to prevent your vegetables sticking to the pan. Let the heat from the pan cook the vegetables. Cook quickly over high heat to minimise nutrient loss. Do not overcook vegetables. Do not add sodium bicarbonate (i.e. baking soda) to vegetables. It destroys the vitamin C content. Retain water used for boiling vegetables to prepare soup stock.
1. Should I eat more fruit and vegetables than the recommended servings every day?
Fruit and vegetables are high in fibre and provide bulk. Hence, eating more than what is recommended may spoil your appetite for other food. Fruit and vegetables alone do not contain all the essential nutrients needed for health. To stay healthy, you need to eat the recommended servings of food from the other food groups in the Healthy Diet Pyramid as well. Aim for the recommended 2+2 servings of fruit and vegetables daily.
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3. Are fruit and vegetable juices effective substitutes for fresh fruit and vegetables? If so, how much should be consumed?
Valuable fibre is removed in the process of making fruit and vegetable juices. Therefore, it is best to eat fresh fruit and vegetables instead of drinking juice. If you have difficulty chewing your food, liquidise fruit and vegetables with a blender instead of using a juicer. This is to minimise loss of fibre. Of the 2 servings of fruit and 2 servings of vegetables recommended daily, not more than 1 serving should come from juice for each group.
4. Brightly coloured fruit and vegetables have been recommended as better choices. What about pale-coloured ones?
Brightly coloured fruit and vegetables contain more phytochemicals than pale-coloured ones. Phytochemicals also give fruit and vegetables their bright colours. However, there are pale-coloured varieties that are nutritious as well, such as guava and cruciferous vegetables like cabbages and cauliflowers. All fruit and vegetables are good sources of fibre and potassium. For healthy adults, a diet that is proportionately higher in potassium and low in sodium helps to maintain their blood pressure within the healthy range. Thus, it is important to eat a variety to obtain the best health benefits.
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Guideline 5: Choose and prepare food with less fat, especially saturated fat
Fat is an essential nutrient for a healthy body. It provides energy and helps our bodies absorb, transport and store fat-soluble vitamins A, D, E and K.
However, fat also provides more than twice the number of calories for an equal amount of carbohydrate or protein. If you consistently consume more calories than you use through physical activity, you gain weight and may become obese over time.
Fat in foods
Fats and oils in food contain a mixture of these types of fat in different proportions. If your diet is high in saturated fat and trans fat, and low in unsaturated fat, it increases your risk of getting heart disease and stroke. Saturated fat is found mainly in animal products (e.g. fatty cuts of meat, the skin and fat of poultry). It is also found in high-fat dairy products (e.g. butter, full cream milk and milk products). Coconut milk, coconut cream and blended vegetable oils, used in cooking, are also high in saturated fat. A diet high in saturated fat tends to raise blood cholesterol levels. Monounsaturated fat is found in olive oil, canola oil, peanut oil, most nuts and avocados. Other vegetable oils (e.g., corn, soybean, sunflower and safflower) and deep sea fish such as salmon, codfish and tuna are good sources of polyunsaturated fat. Both reduce blood cholesterol when they replace saturated fat in the diet. While monounsaturated and polyunsaturated fat have health benefits, they should still be consumed in moderation.
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Choose and prepare food with less fat, especially saturated fat
Fat Fact
Fish is a rich source of unsaturated fat, especially omega-3 fat, which helps prevent heart disease and stroke. Eat fish twice a week as part of the meat and alternatives recommendation. Choose oily fish like mackerel, herring, sardines, tuna and salmon, which are high in omega-3 fat. Vegetarians can get their omega-3 fat from dried peas, beans and nuts.
Trans fat is produced in the manufacturing process when vegetable oils are hydrogenated or hardened for use in commercial deep-frying (all fast food restaurants use hydrogenated vegetable oil) and in processed products (e.g. factory-made cakes, pastries, biscuits and potato chips). Trans fat, like saturated fat, tends to raise blood cholesterol levels.
Cholesterol in foods
Cholesterol is found only in animal foods. It is not found in plant foods like grains, fruit, vegetables, nuts and pulses. Foods high in cholesterol (e.g. egg yolks, organ meats and shellfish) can raise blood cholesterol levels. This is especially so if your diet is already high in total and saturated fat. Your daily cholesterol intake should be less than 300 mg. Eat no more than 4 egg yolks a week. Limit your consumption of organ meat and shellfish to no more than twice a week.
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Choose and prepare food with less fat, especially saturated fat
Food Items Eggs Salted egg, 1 whole Century egg, 1 whole Hens egg (brown and white shell), 1 whole Omega-3 rich egg, 1 whole Lower cholesterol egg, 1 whole Quails eggs Seafood* Cuttlefish Lobster Abalone Crab Prawns (without head) Fish Meat and poultry* Mutton, lean Beef, lean Chicken breast, skinless Pork, lean
* Raw edible portion weight
Weight (g)
Cholesterol content (mg) 370 320 210 190 180 - 190 80 300 120 120 70 70 <100 70 60 60 50
70 115 50 60 50 10 100 100 100 100 100 100 100 100 100 100
There is no good or bad cholesterol in food. Cholesterol is only classified as good or bad within your body. Good, or HDL cholesterol, removes cholesterol from the body cells to the liver for breakdown, cleaning the arteries. Bad, or LDL cholesterol, transports cholesterol from the liver to the body cells. Increased levels of LDL cholesterol in the blood will lead to fat being deposited on the inner walls of the arteries, which clogs the arteries. The main culprits that increase LDL or bad cholesterol levels in the bloodstream are saturated fat and trans fat. However, unsaturated fat lowers LDL levels while monounsaturated fat can raise HDL levels.
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Choose and prepare food with less fat, especially saturated fat
The estimated fat allowance for the typical inactive Singaporean is shown in this table: Total fat (g) Saturated fat (g) 21 or less 17 or less
Men (based on energy intake of 2100 kcal) Women (based on energy intake of 1700 kcal)
70 56
Reduce your saturated fat intake when you cut down your total fat intake. Look out for visible and hidden sources of fat. Visible sources of fat include oil floating on soups, creamy sauces and thick curries and the glistening coating on deep fried food. Hidden sources of fat refers to the fat that blends so well into foods like cakes, pastries and certain kuehs. This table tells you the fat content of some commonly eaten food: Total Fat (g) 1 bowl of laksa lemak 1 plate of nasi briyani with chicken 1 plate of fried kway teow 1 plate of fried hokkien prawn mee 1 chicken curry puff 1 piece of fried chicken drumstick with skin 1 egg tart 1 slice of kueh lapis (baked) 40 37 25 19 16 13 10 10
Fat Trap!
The way food is prepared can change its fat profile. Processed food usually has a higher fat content. For example, a steamed fish has little fat, but a commercially breaded deep-fried fish fillet has 4 times more fat, most of it saturated fat.
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Choose and prepare food with less fat, especially saturated fat
Quick Quiz
What is the proportion of Singaporeans who exceed their dietary allowance of fat? A. 1 in 4 B. 1 in 3 C. 1 in 2 Turn to page 42 for the answers.
Heres how:
Cooking
Use less oil. Choose oils higher in unsaturated fat. Replace coconut cream or milk with reduced-fat milk. Use reduced-fat milk in beverages and cereals instead of creamer and condensed milk. Limit deep-frying to twice a week. Cool soups, curries and stews to allow fat to solidify. Skim off the solidified fat before reheating. Use fat spreads (e.g. peanut butter, margarine, butter, cheese spreads and kaya) sparingly. Choose soft margarine over hard margarine. Replace meat dishes with tofu, peas and lentils on some days. Use lean cuts of meat and poultry. Remove visible fat and skin.
Eating out
Ask for less oil. Ask for skin to be removed from meat and poultry dishes. Choose dishes cooked without coconut cream or coconut milk. Choose plain rice over flavoured rice (e.g. chicken rice, nasi lemak, nasi briyani).
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Choose and prepare food with less fat, especially saturated fat
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Guideline 6: Choose and prepare food with less salt and sauces
Salt contains 40% sodium. Excessive sodium intake can lead to high blood pressure. High blood pressure is a major risk factor for stroke and kidney disease
Quick Quiz
What is the proportion of Singaporeans who take too much salt? A. 9 in 10 B. 6 in 10 C. 1 in 10 Please turn to page 42 for the answer.
We get sodium from: what is found naturally in food what food manufacturers add during processing what we add when cooking what we add at the table.
Most foods are naturally low in sodium. However, salt and sauces such as soy sauce, ketchup and chilli sauce added in the preparation of food and at the table contribute to most of the sodium we consume daily.
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Salt Trap!
Fresh foods are naturally low in sodium. However, salt is often added when these foods are canned or processed, so they can become very high in sodium. Read the food labels to detect the salt traps!
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Reducing salt intake is a challenge for Singaporeans, especially those who often eat out and consume large amounts of processed food. Salt is an acquired taste. You can recondition your taste buds to reduce the salt intake. When you eat at home: Fresh is best. Most fresh foods contain glutamate, a natural taste enhancer. Glutamate-rich foods include meat, poultry, fish and vegetables such as peas, tomatoes, corn and mushrooms. These foods can easily be included in your daily meals. They provide natural flavours without the need to add salt and sauces. Try natural seasonings. If you need to spice up your meals, use natural seasonings instead. You can prepare tasty dishes with fresh or dried herbs such as parsley, coriander, onion, garlic, chives and spring onions. Spices, such as cinnamon, cardamom, cumin, pepper, curry powder and chilli powder enhance a dishs flavour without increasing its salt content. You can also flavour your food with lemon, lime or orange juice.
When you eat out: Ask for less sauce and gravy. Taste food first. Use salt, sauce and pickles only if needed.
When you are shopping for food: Choose fresh over processed food. Choose less salt-preserved, cured and smoked food. Examples include Szechuan vegetables, salted eggs, ham, sausages and smoked salmon.
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Look for food items carrying the Healthier Choice Symbol (HCS).
1. What are salt substitutes? Are they a good replacement for salt?
Salt substitutes are products which have some of the sodium chloride replaced with potassium chloride. They contain approximately half the amount of sodium compared to table salt. Used in place of salt in the same amount, salt substitutes help lower the sodium content of the diet. However, these products do not help recondition the taste buds as they reinforce the liking for salty food. Hence, they should still be used sparingly. If you are on medication for diabetes, heart or kidney diseases, please consult your doctor before using salt substitutes.
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Sugar provides empty calories (calories with no nutritional value). One teaspoon of sugar contains 20 calories and not much else.
Consuming too many beverages and food high in added sugar can lead to: Excess calorie intake. It also spoils your appetite for nutritious food. Tooth decay, especially if oral hygiene is neglected.
what is found naturally in food, such as milk, fruit and some vegetables what is added to food during processing or preparation.
There are different forms of sugar and no one form is healthier than the other. Always read food labels to detect the added sugar. If you see any of the ingredients listed in the following table as the first few ingredients, the food has high added sugar content. Names for added sugars that appear on food labels Brown sugar Cane sugar Corn sweetener Corn syrup Dextrose Fructose Glucose High-fructose corn syrup Honey Icing sugar Invert sugar Lactose Malt syrup Maltodextrin Maltose Molasses Raw sugar Starch hydrolysates Sucrose Syrup Table sugar White sugar
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For the average adult, the allowance for added sugar is approximately 40-55g a day, which is about 8-11 teaspoons. This limit includes sugar added to beverages and sugar contained in food such as cakes and candies. Sniff out the sweet stuff in the table below:
Beverages Carbonated soft drink Bubble tea with milk and pearls Non-carbonated drink , regular sweetened Non-carbonated drink, not-so-sweet 3-in-1 coffee powder 3-in-1 coffee powder, low sugar Food Ice-cream sundae Chendol Black forest cake Jam Sweetened condensed milk
10 9 4 3 2
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Like salt, sugar is an acquired taste. Recondition your taste buds to accept food that is less sweet with these tips: 1. Choose plain water, milk and fruit juices over sweetened drinks. 2. Taste beverages first. Add a little sugar or syrup only if necessary. 3. When eating out, ask for less sugar and syrup in your beverages and desserts, e.g. red bean soup. 4. Read food labels to compare the amount of sugar in packaged food. 5. Choose food labeled no added sugar or unsweetened less or reduced sugar low in sugar sugar free.
Sugar substitutes
Sugar substitutes (e.g., saccharin, aspartame and sorbitol) are ingredients that deliver a sweet taste with just a fraction of the calories of sugar. Some people find them useful if they want a sweet taste without the calories. However, be careful when you consume certain sugar substitutes: Mannitol, sorbitol and xylitol cause diarrhoea if used in excess. Individuals with phenylkatonuria (PKU) should avoid aspartame as it contains phenylalanine. PKU is a genetic disorder in which the body cannot process phenylalanine properly.
Sweetened drinks
People usually compensate for overeating by eating less at the next meal. However, people do not compensate as much when they drink sweetened drinks (e.g. soft drinks and sodas).
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1. If a product claims on its food label that it has no added sugar, does this mean it is sugar-free?
No. Even unsweetened products such as juices, milk and canned fruit contain naturally occurring sugar. The Nutrition Information Panel (NIP) on the food label gives the content of both naturally occurring and added sugar. To find out if sugar has been added, look at the ingredients list on the food label. Look out for words ending with -ose, (e.g. dextrose, maltose and fructose). These are basically different forms of sugars.
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Alcohol also provides empty calories (i.e. calories with no nutritional value). Heavy drinkers are at risk of malnutrition if they substitute alcoholic beverages for nutritious food.
Drink in moderation
If you drink alcoholic beverages, do so in moderation. Women should drink no more than 2 standard drinks a day and men should drink no more than 3 standard drinks a day. Individuals who often drink beyond the alcohol limit should gradually cut down on their alcohol intake.
Heres how: 1. Keep track of how much you drink. Keeping track of how much you drink can help control alcohol consumption. 2. Decide in advance how many drinks you will consume. Whether you drink outside or at home, decide in advance how many glasses you will have to prevent over consumption. Politely refuse if your friends or business associates insist you drink more. Telling them you have to drive, control a medical condition or are on a special diet helps. Never exceed your alcohol limit.
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Some people should not drink alcoholic beverages at all. They include children and adolescents individuals of any age who cannot restrict their drinking to moderate levels women who are pregnant or are planning to have a child individuals who plan to drive, operate machinery or take part in other activities that require attention, skill or coordination individuals taking prescription or over-the-counter medication that can interact with alcohol individuals with a family history of high blood triglycerides, inflammation of the pancreas, liver disease, certain blood disorders, heart failure and uncontrolled high blood pressure.
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The 4 Cs to Good Nutrition - Where To Find Out More About Healthy Eating
How many Cs do you have? Give yourself a head start in good nutrition with the Health Promotion Boards 4 Cs: Click on www.hpb.gov.sg for instant access to a wealth of information on leading a healthy lifestyle. Use the Food Info Search (under HPB eResources) to obtain helpful nutrition information on commonly eaten foods and dietary habits. Check out the Health Information Centre (HIC) for resource materials (books, booklets, brochures, etc.) on nutrition and other health topics.
Opening Hours
Mondays to Fridays : 8.30am - 5.00pm Saturdays : 8.30am - 1.00pm Sundays and Public Holidays: Closed
Opening Hours
Tuesdays - Saturdays: 9.00am - 5.00pm (Last admission at 4.00pm) Mondays: 1.00pm - 5.00pm Closed on Sundays and Public Holidays
Location of HealthZone
Level 2 Health Promotion Board 3 Second Hospital Avenue Singapore 168937
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B. Despite the abundant supply of fresh fruit and vegetables in Singapore, a survey in 2001 showed that only 1 in 3 adult Singaporeans are eating enough fruit and vegetables.
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C. The 1998 National Nutrition Survey revealed that half of Singaporean adults exceed their dietary allowance of fat.
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A. The 1998 National Nutrition Survey revealed that 9 out of 10 Singaporeans exceed the recommended allowance of salt.
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Notes
Notes