Enjoy a wide variety of nutritious foods from the 4 food groups.
Breads,cereals, rice,pasta andnoodles
Meat & Alternatives
7 serves daily 2 serves daily 2 serves daily 2
3 serves daily
1 serving =
2 slices bread1 bowl rice1 bowl noodles1 bowl porridge½ cup cookedvegetables1 cup salad1 small apple1 wedge papaya1 medium banana10 grapes1 palm size meat1 cup cooked lentils1 glass of milk
1 slice cheese
Eat a variety of carbohydrate foods such as whole grain breads, cereals, and grainproducts such as rice, and noodles.
Choose higher fibre foods such as whole grains, fruit, vegetables and legumes.
Reduce the amount of fat in diet such as choosing low fat dairy products, choosingfish, lean meat and poultry without skin, and having more steamed grilled or broiledfood instead of fried or coconut milk-based food.
Tips when eating out
In Singapore, many people eat out or buy food home rather than cook. It is important torealize that even when eating out, one can choose healthier choices. You can always ask for no added oil and more vegetables, choose soup-based noodles instead of fried or driednoodles, choose plain rice whenever possible, keep all gravies to a minimum, limitdrinking the soup after eating the noodles, and limit adding fried onions or sauces in food.