The Healthy Diet Pyramid

The Healthy Diet Pyramid (For Healthy Adult Singaporeans (18-65 years)
Click here for the dietary recommendations for Healthy Children & Adolescents (7 months -18 years)

Using the Healthy Diet Pyramid

The Healthy Diet Pyramid is a guide which helps you plan a healthy diet that fits your lifestyle. The basic concept of the Pyramid is Balance, Variety and Moderation. This means eating different food from the 4 food groups as well as within each food group, and eating them in the right amounts.

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Find out what counts as a serving for each food group below.

Rice and alternatives group – Food in this group consist of staples which provide us with carbohydrates, vitamins, minerals and dietary fibre. They are also the main sources of energy for our daily activities.

You should have 5-7 servings of rice and alternatives daily. Of this, include at least 1 serving from wholegrain foods such as brown rice, wholemeal bread and oats. Here are examples of a serving:

Fruit Group - Fruit are rich sources of vitamins, minerals, phytochemicals (beneficial plant substances) and dietary fibre. Eat a variety of fruit and go for brightly-coloured ones more often. It is best to eat fresh fruit instead of drinking juice.

In a day you should have 2 servings of fruit. Here are examples of a serving:

Vegetables Group - This group consists of leafy and non-leafy vegetables which are rich in vitamins, minerals, phytochemicals (beneficial plant substances) and dietary fibre. Go for a variety, especially brightly-coloured and dark green leafy vegetables. Remember not to overcook vegetables in order to minimize nutrient loss.

In a day, you should have two servings of vegetables. Here are examples a serving:

Meat and alternatives Group - This group includes meat, poultry and fish; milk and dairy products; as well as legumes and bean products. These food are excellent sources of protein. Meat, poultry and fish are also rich in iron, whereas milk and dairy products are rich in calcium. Choose low fat alternatives such as lean meat, poultry without skin and low fat milk more often.

You should have 2-3 servings of meat and alternatives daily. Of this, 1 serving should come from plant-based food such as tofu or lentils. Here are examples of a serving:

* rice bowl  ** 250ml cup  *** 250ml mug   ⁺ 25-cm plate

⁺⁺ While 3 eggs are equivalent in protein content to other items listed under the meat and alternatives group, egg yolks are high in cholesterol. Thus, eat no more than 4 egg yolks per week.