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1. Variety is your goal
Ensure that your child gets all the nutrients he needs by providing a wide variety of food from the " My Healthy Plate".
2. Getting the balance right
"My healthy plate" will help you plan what your child needs to eat every day and will ensure that your child’s diet has all the nutrients he needs to grow well and stay healthy.

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Designed by Health Promotion Board especially for Singaporeans, My Healthy Plate is a nutritional tool that is a friendly, easy-to-understand visual guide for creating balanced and healthy meals.

It makes it easier to pick up healthy eating habits that can help better manage weight and ward off chronic diseases.

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Everyone, from birth to elderly.

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Dietary guidelines are crucial in helping people to choose and make better eating habits. A new set of guidelines was introduced in the year 2003 and it's aim is to help increase recognition that food does not only provide nutrients but other non-nutrient compounds in it too.

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A- aim to achieve and maintain a healthy body weight
B- Base your daily diet on the My Healthy Plate
C-  choose wisely for good health

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By visually representing the correct proportions of different food groups you should eat on a simple plate, My Healthy Plate shows us how a healthy, well-balanced meal looks like.

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How to enjoy a variety of food using some healthy  guidelines? 

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How to enjoy a variety of food using some healthy  guidelines? 

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People with varied diets eat food from all sorts of sources so it is more natural that they receive more and a balanced amount of nutrients. Additionally, calcium intake is important for teenagers aged up to 30 years old. Individuals help to achieve their maximum bone mass. Milk and Dairy products help to provide the person with calcium.

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Aim to achieve and maintain a healthy body mass index (BMI)

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Aim to achieve and maintain a healthy body mass index (BMI)

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What is the BMI?
: If your BMI is high, it increases your risk of

high blood pressure

heart disease

diabetes

stroke

certain cancers

bone and joint disorders

How do you calculate your BMI?
BMI =   weight (kg) / Height (m) x Height (m)

Why is it important to know your BMI?

1. knowing your BMI will give you an early warning to take action lower your weight to reduce your risk , and to seek medical advice if your BMI exceeds 23kg/m²

2. a higher BMI may be acceptable for athletes and body builders who are muscular and have little body fat.

3. *BMI is not applicable to pregnant women

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According to My Healthy Plate, we can create a grocery checklist based on the correct proportions needed from My Healthy Plate.
Your grocery checklist must consist of:

Whole-grains (E.g. Barley, Oats,  wheat rice)

Meat and others (E.g. fish, tofu, lean chicken, beans and nuts, milk and dairy products)

Fruits and vegetables (E.g. Apples,  bananas, green leafy vegetables)

Healthy Oil (E.g. Canola Oil, Olive Oil)

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Many age-related factors affect changes in nutritional intake. These include a less active lifestyle, poorer digestion, lower levels of sensory perception such as taste, smell and sight , dental issues, discomfort due to dentures and swallowing problems.

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-ensure that your child gets all the nutrients needed by providing a variety of food from the Rice and alternatives, Fruit and vegetables, and Meat and alternative food groups.
-tools such as the my healthy plate will help you plan meals for your child to ensure all needed nutrients are present

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How do we achieve and maintain body weight?

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How do we achieve and maintain body weight?

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Body weight maintenance is achieved by balancing body intake. For instance, when more energy is consumed than expended it causes weight gain to occur. Additionally, a person's BMI(body mass index) could also be used to determine the risks of getting diseases. BMI of at least 27.5 and above leads to a high risk of developing heart diseases while a BMI lesser than 18.5 puts them at a very low risk of developing health diseases.

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1. Energy: Consume high energy food and do sufficient exercise to maintain a healthy weight
2.  Protein: Protein rich food should be served like meat and dairy products to help in their rapid growth and development
3. Calcium: Calcium is required in higher amounts for growing strong bones and teeth
4. Dietary Fibre: 2+2 servings of fruit and vegetables per day provides not only dietary fibre but also essential vitamins and minerals which is good for the digestive system
5.Fats: Unsaturated fat should be served as they provide energy and for the development of the brain and nervous system
6. Water:

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Another way we can use My Healthy Plate is by planning and portioning our food based on this nutritional tool.

My Healthy Plate serves as a simple guide to help one build balanced meals. It is not intended to forcefully include all food groups at every meal or eat in a specific manner. My Healthy Plate only encourages people to adopt well-balanced meals on a daily basis.

By sticking a copy of My Healthy Plate onto the fridge at home or at work, it reminds us to eat well-balanced meals regularly. It also reminds us to eat all foods in moderation.

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essential food for a healthy diet for seniors

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essential food for a healthy diet for seniors

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They should eat more fish , dairy and calcium-rich Food, Wholemeal Carbohydrates , fresh fruits and vegetables . To ensure an adequate intake of good quality , low-fat protein is important especially in seniors to address muscle loss and aid healing.

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-Keeping your weight in check goes hand-in-hand with managing your calorie intake and output.

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how much (kilo)calories do the nutrients contain?

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how much (kilo)calories do the nutrients contain?

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Every gram of fat contains 9kcal, while every gram of protein and carbohydrate provides 4kcal each.

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Recommended Dietary Allowances for Normal Healthy Persons in Singapore (Children & Adolescents)VitaminVit B12Vit B6Ascorbic AcidFolic AcidUnit | mcg | mg | mg | mcg
Age Group |   |   |   |
0-6 mths | 0.4 | 0.1 | 35 | 65
7-12 mths | 0.5 | 0.3 | 45 | 80
1-2 years | 0.9 | 0.5 | 35 | 150
3-6 years | 1.1 | 0.6 | 50 | 200
Boys
7-12 years | 1.8 | 1.0 | 70 | 300
13-18 years | 2.4 | 1.4 | 105 | 350
Girls
7-12 years | 1.8 | 1.0 | 65 | 300
13-18 years | 2.2 | 1.2 | 80 | 350

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Eat Smart

Weight Gain -  Consistently take in more calories than you use through physical activity

Weight Loss - 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 provides bulk and feeling of fullness

Eat regular meals. Avoid skipping meals as it may lead to overeating at subsequent meals

Move More

Physical activity is essential part of any effective weight loss program .
It helps burn calories and build muscles.

What is the importance of physical activity ?

helps manage weight

reduces body fat

increases lean muscle tissues

increases physical fitness

helps build and maintain healthy bones

lowers your risk of heart disease, diabetes and stroke

relieves stress and helps you relax and sleep better

Examples of physical activity : taking the stairs instead of escalator

doing household chores

brisk walking

jogging

swimming

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What is the sufficient amount to eat for grains? 

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What is the sufficient amount to eat for grains? 

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At least 1 serving of rice and alternatives should come from wholegrain food because they contain the whole bran as it contains all the essential B-group vitamins in them. Whereas refined grains only contain the endosperm inside. People who consume food with a high level of grains are more likely to not develop diabetes type 2 and also lowering the risks of getting colorectal and oesophagus cancer too.

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RECOMMENDED DIETARY ALLOWANCE FOR CALCIUM Age Groups RDA for Calcium
Infants (0 - 6 months, breast-fed) | 300mg
Infants (0 - 6 months, formula-fed) | 400mg
Infants (7 - less than 12 months) | 400mg
Children (1 - 3 years) | 500mg
Children (4 - 6 years) | 600mg
Children (7 - 9 years) | 700mg
Adolescents (10 - 18 years) | 1,000mg
Adults (19 - 50 years) | 800mg
Adults (51 years and above) | 1,000mg
Breastfeeding / pregnant | 1,000mg

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The recommended daily calorie intake differs across age, activity level and gender.
gender:

On average, an adult man requires about 2,200 calories a day, while an adult woman needs about 1,800 calories.
age:

Older people need fewer calories to maintain the same weight. This is because their metabolism and activity levels are lower. For this group, getting key nutrients like protein and calcium is more important in order to slow down the loss of lean body mass and bone mass.

As for children and teenagers, counting calories is not advised as they are still growing.
level of activity:

if you work in the office, you may need fewer calories than a salesman who is often on the move.

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To ensure an adequate intake of good quality , low-fat protein is important especially in seniors to address muscle loss and aid healing. Fish is an easy to digest protein and an excellent source of nutrition. Their diet should have two servings of fish and we should try to choose oily fish such as salmon, cod, tuna or sardines. Tinned sardines and salmon are good options as these have edible bones that provide a calcium boost.

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1) FILL HALF YOUR PLATE WITH FRUIT AND VEGETABLES
Fruit and vegetables are naturally low in saturated and trans fat, and rich in dietary fibre, vitamins and minerals. They can help lower one's risk of developing heart disease, stroke and certain types of cancer.
Fruits and vegetables also add delightful colours, textures and flavours to one's diet. Different colour pigments they contain, in fact, serves up unique health benefits.

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Fats are needed for certain parts of the body however it should be eaten in moderation. It could increase the risk of being obese and developing diseases. The total amount of fats should be limited to 20-25% of the total calorie intake. A high intake of saturated fats is not good and may lead to diseases hence it should be consumed in moderation. Examples include: palm oil.

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-Budget your calories. If you have a big meal, eat fewer calories for your next meal.

- Cut calories without feeling hungry by swopping deep-fried dishes and items containing curry and gravy with lean protein, fruit, vegetables, whole grains and broth-based soups. The high fibre and water content will keep you feeling full for a longer time.

-Control your portions. It may help to use a smaller plate and to share desserts with friends. When eating out, ask for less sugar in your drinks. Instead of sweetened drinks, opt for plain or fruit-infused water.

-If you are patronising food outlets under the Healthier Dining Programme, you can choose lower-calorie options by looking out for dishes marked with the Healthier Choice Symbol.

-Integrate more physical activity in your daily routine. For instance, park farther away from the mall or home, and walk the extra distance. Take the stairs and walk to your lunch spot.

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It is important to ensure that we take in enough calcium to prevent osteoporosis or brittle bone disease. Low-fat dairy products such as milk, cheese and yoghurt are all good sources of calcium and vitamin D. Tofu and soya bean milk are also excellent choices for the lactose intolerant.

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A guideline is to eat more "nutrient-dense" food – that is, food that contains plenty of vitamins and minerals, but relatively fewer calories.

Examples include fruit, vegetables, whole grains, lean protein like fish and healthier fats, such as nuts.

however, some food and drinks may appear healthy, but boast an unexpectedly high amount of calories.This is often due to the high sugar or fat content. A glass of fruit smoothie, for example, packs 325kcal. If you were to drink a glass daily on top of your regular diet, you may gain 9kg to 15kg in a year.

Lastly, nuts and nut-based butter are concentrated sources of calories – a handful of mixed nuts contains about 200kcal. It is wise to eat them in moderation.

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We should always opt for wholemeal varieties of rice, noodles, bread or crackers as they provide a good source of energy-giving B vitamins and dietary fibre.

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Shows the energy and nutrient values of different types of food

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How to choose cooking methods to achieve a healthier diet?

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How to choose cooking methods to achieve a healthier diet?

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As salt is the main content for sodium, we should not consume too much salt. Also, it has been shown in research that if humans reduce our salt intake to around 5g per day, we could also lower the risks of developing heart diseases. An excessive intake of salt could lead to higher risks of getting stomach cancer.

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1.Get him into the habit
Start at a young age and he will more likely continue to have a preference for them as an adult. If you have a growing teen at home, getting him to eat healthily can be a challenge; so make use of every opportunity to reinforce the importance of healthy eating.

2.Food as a reward
Instead of using food that are high in fat and sugar to reward your child, provide encouragement using words instead if not child may take junk food as a comfort and reward

3. Watch them grow
Children have periods of rapid growth and development particularly during the first 2 years of life and the early teenage years.

4.  Be active every day
Being active will also help promote growth and development, build strong bones and keep his weight in check.

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- instead of 3 big meals. opt for 5 or 6 smaller meals throughout the day
-if chewing is a problem, consume soups,stews and porridge with finely-chopped meat and vegetables
-enhance flavour with spices n herbs instead of salt n sugar
-boost nytrutuib

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1. Instead of three big meals, seniors should opt for five or six smaller meals thoughout the day

2. As chewing is a problem for some seniors , have soups, stews and porridge with finely- chopped meat and vegetables

3. Enhance flavours with spices and herbs instead of salt and sugar

4. We can also increase nutrition level by adding ikan bilis to oat porridge, mashed sardines to sandwiches, and tofu to soups and stir-fries.

5. Seniors can also opt for snacks of steamed wholemeal bun, soft fruit for example a banana or slice of papaya and low-fat milk

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Planning meals to meet the energy and nutritional needs of individual :)

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The amount of sugar we consume from our drinks could be limited to achieve a better diet. Beverages and drinks usually have empty calories which means that these calories are only added in during the manufacturing process. Added sugar should be no more than 10% of dietary energy., which is between 40 to 55g of sugar.

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Energy

Summary of Average Requirements for Energy (kcal/day) by Life Stage Group

Infants and young children

Age | Male | Female
1 month |  410 |  370
2 months |  480 |  430
3 months |  590 |  540
4 months |  530 |  480
5 months |  570 |  520
6 months |  600 |  560
7 months |  620 |  570
8 months |  650 |  590
9 months |  670 |  620
10 months |  690 |  630
11 months |  680 |  640
12 months |  740 |  640
1 year |  880 |  810
2 years |  1080 |  1000
3 years |  1160 |  1070
4 years |  1310 |  1190
5 years |  1440 |  1320

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1) FILL HALF YOUR PLATE WITH FRUIT AND VEGETABLES (How to Prepare them)
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How fruits and vegetables are prepared matters to one's health. They can be cooked in a variety of ways.

For vegetables, they can be cooked by:

Stir-frying

Sautéing

In soup

Roasting

Steaming

For fruits, it's better to have them whole rather than as juices so that the best of their nutrients are obtained.

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Energy requirements of infants and young children (kcal/day)

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Energy requirements of infants and young children (kcal/day)

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Age | Male | Female
1 month |  410 |  370
2 months |  480 |  430
3 months |  590 |  540
4 months |  530 |  480
5 months |  570 |  520
6 months |  600 |  560
7 months |  620 |  570
8 months |  650 |  590
9 months |  670 |  620
10 months |  690 |  630
11 months |  680 |  640
12 months |  740 |  640
1 year |  880 |  810
2 years |  1080 |  1000
3 years |  1160 |  1070
4 years |  1310 |  1190
5 years |  1440 |  1320

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Individuals who consume more than 2 standard drinks in a day should drink in moderation and in limit as 1 standard drink contains roughly around 10g of pure alcohol. Studies has shown that drinking in moderation can help lower the risks of getting diseases.

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energy requirement of children and adolescents depending on the type of activities

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energy requirement of children and adolescents depending on the type of activities

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Age | Male | Female
Light  physical activity | Moderate physical activity | Vigorous physical activity | Light  physical activity | Moderate physical activity | Vigorous physical activity
6 years |  1320 |  1550 |  1780 |  1210 |  1420 |  1630
7 years |  1360 |  1600 |  1840 |  1280 |  1500 |  1730
8 years |  1480 |  1740 |  2000 |  1380 |  1620 |  1860
9 years |  1650 |  1940 |  2230 |  1500 |  1760 |  2020
10 years |  1790 |  2110 |  2430 |  1620 |  1910 |  2200
11 years |  1940 |  2280 |  2620 |  1760 |  2070 |  2380
12 years |  2150 |  2530 |  2910 |  1900 |  2230 |  2570
13 years |  2330 |  2740 |  3150 |  1960 |  2310 |  2660
14 years |  2480 |  2920 |  3360 |  2010 |  2360 |  2710
15 years |  2580 |  3030 |  3490 |  2030 |  2390 |  2750
16 years |  2650 |  3120 |  3590 |  2040 |  2400 |  2760
17 years |  2700 |  3180 |  3660 |  2040 |  2400 |  2760
18 years |  2750 |  3230 |  3720 |  2050 |  2410 |  2770

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The panel, found on packaged foods, will tell you the caloric content of the food as well as nutritional information such as fat, protein and sugar content.

The caloric information helps you approximate how much to eat to stay within your daily recommended intake while the nutritional information helps you make the healthier choice when choosing food products.

For example, keep a look out for important nutrients such as fibre and protein, and avoid products that are high in sugar and saturated fat.

we can estimate the caloric content with this formula:

1g of fat = 9 calories
1g of carbohydrates = 4 calories

1g of protein = 4 calories

-Or use the Healthy 365 app, which comes with a database of food and nutritional information and helps you track your meals. These tools will help to manage your calorie and nutritional intake better.

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Guideline 1

1. look at the recommended number of servings for children and teenagers
(Look at their recommended number of servings a day)

2. Know the serving size
Look at the table which would help you  get familiar with serving sizes for each of the food groups.

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If your BMI falls within the ' high risk' group of 27.5kg/m2 and above losing 5-15% of your body weight will improve your health. Aim to lose no more than 1 kg/ week

Continue to maintain a healthy body weight after you lose weight.
Repeat weight loss followed by weight gain is called the 'yo-yo' effect or weight cycling. (due to quick-fix diets / 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.

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-Fat expectation-
Under age of 2: Food higher in fat will help meet their energy needs
Older then age of 2: Reducing food with unhealthy saturated fat in the diet.

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- Serve a variety of food in an attractive manner to stimulate their appetite
- Serve different types of food with different colour to make it more appealing to the child
-Serve meals in small portions

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2) FILL A QUARTER WITH WHOLE-GRAINS

Wholegrain foods such as brown rice, wholemeal bread and rolled oats contain vitamins (vitamins B and E), minerals (iron, zinc and magnesium), phytochemicals (lignans and phytosterols) and inulin (a type of dietary fibre) - all of which are good for you!

Refined grains such as white rice or white bread have been processed, so valuable nutrients have been lost.

Choosing whole-grains over refined grains means you get all the goodness that reduces the risk of developing heart disease and diabetes, while helping with weight management since you’ll feel full for longer.