Nutrition For Adults
There is compelling evidence to suggest that a healthful diet reduces risk of chronic diseases like coronary heart disease, stroke, diabetes, obesity and certain forms of cancers. These conditions are the major causes of death in Singapore.
The recent National Nutrition Survey showed that the diet of Singaporeans, as a whole, is generally adequate. However, a main dietary concern of most affluent societies is excessive intakes of energy, fat, cholesterol and sodium. A diet excessive in fatty and salty foods also tends to be proportionately low in dietary fibre and nutrients such as protein, carbohydrate, vitamins A & C and minerals like iron and calcium.
In view of this, modern dietary recommendations focus on ensuring an adequate intake of nutrients such as carbohydrates, proteins, dietary fibre, vitamins and minerals while moderating others such as dietary fat, cholesterol salt and sugar.
- Enjoy a variety of foods the pyramid way
- Achieve and maintain a normal weight
- Eat a sufficient amount of grains, especially whole grains
- Eat more fruit and vegetables every day
- Choose and prepare foods with less fat, especially saturated fat
- Choose and prepare foods with less salt and sauces
- Choose foods and beverages with less sugar
- If you drink, limit your alcohol intake to not more than 2 standard drinks for women and 3 standard drinks for men per day
Eat a balance of food everyday from the four basic food groups of The Healthy Diet Pyramid: rice and alternatives, meat and alternatives, fruit and vegetables. In general foods eaten daily should come most from the base and least from the tip of the Pyramid. Rice and alternatives (eg noodles, bread, potato) provide the base of our diet and are good sources of carbohydrates and dietary fibre. Eat 5-7 servings a day. Try to have at least one serving from wholegrain products. A serving is 2 slices of bread or 1/2 bowl of rice or 1/2 plate of noodles, or 1 medium-sized potato.
Also take 2 servings of fruit and 2 servings of vegetables, especially those that are deeply or brightly coloured. A serving is 1 small apple or 3/4 cup of cooked green leafy vegetables (eg xiao bai chye, spinach, kangkong) or 3/4 cup cooked non-leafy vegetables (eg ladies fingers, cauliflower, longbeans).
Meat and alternatives (such as fish, milk, cheese, beans, bean products,) are good sources of protein. Eat 2-3 servings a day. Have at least one serving from plant origin. A serving is 1 palm-sized piece of meat/fish/poultry, 2 glasses of milk, 2 slices of cheese, 2 small squares of small beancurd and 3/4 cup cooked lentils/pulses).
Use sugar, salt, fat and other seasonings only in moderation to flavour your food if necessary.
Water is also extremely important; you should be drinking at least 6-8 glasses of fluid (1.5-2.0 litres) a day.
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