Eating healthy will help you feel better now and stay fit in the future. Here are six nutrition tips to help improve your daily diet.
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Healthy Diet Meal Plan
You probably eat 3, 4, or even more times a day. Sometimes you eat when you’re hungry, and sometimes you eat because you want to! Before you indulge in your next meal or snack, consider how your diet will affect you. Will it nourish or punish your body?
Your eating habits can improve your health or increase your risk of developing chronic lifestyle diseases like diabetes, hypertension, and high lipid. So do yourself a favour and eat wisely every day.
Here are six humble nutrition tips to help you balance your diet and achieve optimal nutrient levels.
Use My Healthy Plate
You can eat many different foods every day, and choosing the right ones is essential to maintain good nutrition. No single food covers all the nutrients your body needs. It’s necessary to eat a variety of foods in moderation and the right balance.
My Healthy Plate is a healthy meal planning guide. By following these guidelines, you can achieve a balanced diet that provides the nutrients you need in the right amounts every day.
Brown Rice and Wholemeal Bread (5-7 Servings a Day)
- 2 slices bread (60g)
- ½ bowl rice* (100g)
- ½ bowl noodles or bihun (100g)
- 4 crackers (40g)
- 1 thosai (60g)
- 2 small chapatis (60g)
- 1 large potato (180g)
- 1 ½ cups cornflakes (40g)
Fruit (2 Servings a Day)
- 1 small apple, orange, pear or mango (130g)
- 1 wedge of pineapple, papaya or watermelon (130g)
- 10 grapes or longans (50g)
- 1 medium banana
- ¼ cup*** nuts (40g)
Vegetables (2 Servings a Day)
- ¾ cup** cooked leafy or non-leafy vegetables (100 g)
- ¼ round plate + cooked vegetables
- 150 g raw leafy vegetables
- 100 g raw non-leafy vegetables
Meat and Others (2-3 Servings a Day)
- 1 palm-sized piece of fish, lean meat or skinless poultry (90 g)
- 2 small sticks of soft tofu (170 g)
- ¾ cup cooked legumes (e.g. lentils, peas, beans) (120 g)
- 5 medium shrimp (90 g)
- 3 eggs (150 g)
- 2 cups milk (500 ml)
- 4 slices of low-fat cheese, sliced (80 g)
* Rice bowl ** 250 ml mug *** 250 ml mug + 25 cm plate ++ Although three eggs contain as much protein as other foods in the Meat and Others group, egg yolks contain a lot of cholesterol. So don’t eat more than four egg yolks per week.
Why is there a recommended serving size for foods in the Brown Rice and Wholemeal Bread with Meat and Others groups? This is due to the individual needs of each person. Short and sedentary people are better off eating foods in the lower range, while larger and more active people can eat more servings from these groups.
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