What is Healthy Plate?

Healthy plate is a friendly, easy-to-understand visual guide for creating balanced and healthy meals. It shows you what to eat in the right amounts for each meal, so that you can plan your portions accordingly.

Who can use Healthy Plate?

Everyone can! However, if you have specific dietary requirements or existing medical conditions, please check with your doctor whether healthy Plate meets your specific dietary needs.

How do I use Healthy Plate?

• 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 your risk of developing heart disease, stroke and certain types of cancer.

  Eat at least 2 servings of fruits and 3 serving of vegetables every day.

  As for fruits, have them whole rather than a juice to get the best nutrients.

• Fill a quarter of your plate with carbohydrate.

  Such as Rice, noodle, bread, potatoes, pasta and cereals.

  Recommended half of which are wholegrains. Example of healthier options: brown rice, whole meal bread, brown noodles and oats

  As whole grains can lower the risk of cardiovascular disease and type 2 diabetes, protect against cancers such as colorectal and esophageal cancer, and help in weight management.

• Fill a quarter with proteins

  Recommended serving of protein-rich foods: 2-3 serving per day.

  Choose lean meat, poultry or fish for your protein. Aim for 2 servings of fish per week. Oily fish (Tuna, mackerel, Tenggiri) contain omega-3 fatty acids- a beneficial fat that supports overall heart health.

  Beans, lentils and tofu are good vegetarian source of protein.

  Dairy product is also rich in protein, but be sure to select low-fat options.

  Avoid processed food such as hot dogs or deli meat which are linked to a higher risk of cancer, heart disease and diabetes.

Many of us love eating, and it has become a favorite past time for us. As the saying goes ‘we are what we eat’ food is an important factor in determining our health condition. You are never too young or too old to start eating right!