a. 1 palm size meat/poultry/fish
b. 5 medium prawns
c. 3 eggs
d. ¾ cups cooked lentils
e. 2 blocks tofu
f. 1 cup low-fat yoghurt
3. Fill ½ plate with fruits and vegetables
a. Vegetables such as corn, yam, and potato can also be part of starches as they have more carbohydrates **
b. Eat a rainbow of fruits and vegetables!
c. Fruits
i. 1 slice watermelon
ii. 1 small apple
iii. 1 medium banana
iv. 1 wedge papaya
d. Vegetables
i. ¾ mug cooked non-leafy vegetables
ii. ¾ mug cooked leafy vegetables
iii. 150g raw leafy veg/100g non-leafy veg
* Recommended plate size – 10 inch (25cm) in diameter
Recommended cup size – 250ml
Recommended bowl size – 1 rice bowl
** Moderate intake if recommended by dietitian
My Healthy Plate Meal Ideas:
1. Indian food: Chapati + lentil dhal + vegetable curry + 1 fruit
2. Malay mixed rice: Brown rice + chicken with sambal chili + bean sprouts + long bean with tempeh + 1 fruit
3. Noodle soup: Fish slice bee hoon soup with more vegetables + 1 fruit
4. Sandwich: 2 slice wholemeal bread + 2 eggs + 1 cup salad vegetables
5. Western: mashed potato + grilled chicken/fish/steak + salad
Other tips to help you achieve a well-balanced diet
Choose healthier snack options
- Instead of snacks such as potato chips or chocolate, swap them with nuts, fruits or vegetable snacks
- Choose fresh fruits instead of drinking fruit juices
Use healthier oils and spreads – such as canola oil, olive oil, or sunflower oil
- Healthier oils should still be used in moderation as they are still high in energy
Use healthier cooking methods
- Boil, steam, stir fry or grill your meals rather than using high-fat cooking methods (e.g. deep frying)
- Remove skin and trim visible fat on meat before cooking
- Leave out gravies in meals as they are sources of excessive energy
Go for more wholegrain options
- Having wholegrain foods in place of refined grains makes you feel full for longer
- They are also higher in other nutrients and fibre as well
Make water your drink of choice
- Choose beverages with no added sugar or honey (e.g., plain water, tea or coffee)
- Flavour your water with some mint leaves and fruit pieces instead
Contributed by Department of Nutrition & Dietetics Service.
