Healthy eating is about variety, balance and moderation.

Eat a variety of foods using the Healthy Diet Pyramid as a guide to get all the nutrients you need. No one food supplies all the nutrients your body requires to stay healthy therefore it is important to enjoy a variety of foods from the food four groups, as well as within each food group.

Balance your food choices over the day to get enough of each type of foods. Also, moderate how much you eat. Eat appropriate amounts without excessive fat, added sugar and salt.

For more information on:

• Healthy Diet Pyramid and the food groups, click here.
  More information on healthy eating for school children and senior citizens are also available.
  
  
• Healthy eating tips for school children, click here.
• Healthy eating tips for senior citizens, click here.

For more details, please call 1800 223 1313 (Personal advice) or 1800 848 1313 (Pre-recorded health information).

Individuals are encouraged to eat the recommended two servings of fruit and two servings of vegetables daily.

Eating more than the servings recommended in general will not have any adverse effect for most healthy individuals. However, by doing so, other food may be displaced from the diet as fruit and vegetables are high in fiber and provide bulk. Fruit and vegetables do not contain all the essential nutrients needed for health, so it is important to eat a variety of food using the Healthy Diet Pyramid as a guide. For more information on the Healthy Diet Pyramid and the food groups, click here.

Every individual needs the same nutrients but in different amounts. For healthy people, the reasons for the difference include age, gender and body size. For example, children and teenagers need more of certain nutrients for growth. Men, due to their larger body size, usually need more of most nutrients than women. The Recommended Dietary Allowance (RDA) has been set as goals for intake by individuals. The RDA refers to the recommended daily levels of nutrients to meet the needs of nearly all healthy individuals in a particular age and gender group. To view the RDA for Singaporean adults, go to "Nutrition for Adults"; for children, go to "Nutrition for Children".

Nutrient-wise, you may not need to be concerned about consuming foods from all the food groups at one meal as ultimately, it is the overall diet consumed in a day which matters. You can make up for missed servings of food from the different food groups at the next meal. For healthy individuals, as long as you can achieve the recommended number of servings for each food group in your daily diet, you should be able to obtain all the necessary nutrients you need.

However, having all the food groups in one meal may help increase absorption of certain nutrients. For example, vitamin C from fruits and vegetables helps with the absorption of the form of iron available in green leafy vegetables and whole grain products, which is not easily absorbed by the body. On the other hand, fat-soluble vitamins (vitamins A, D, E & K) are better absorbed in the presence of fats in the diet. Having meals which consist of foods from all the food groups is also more enjoyable as you get to enjoy more food

A calorie is a unit by which energy is measured. These units of energy are so small that a single food item will have tens of thousands of them. Therefore, to ease calculations, they are expressed in 1000-calorie units known as kilocalories (kcalories / kcal / *Calorie / *Cal). 1 kilocalorie (kcal) is equivalent to 1000-calorie units (*a capitalised version is sometimes used depending on which country the product or information is from).

However, confusion may arise when you speak of energy from foods. You would say 'calories' although the actual measure is kilocalories. If an apple provides 150 kcal (150 000 calorie-units), it is commonly said that an apple provides 150 'calories'.

The nutrients which contribute to the energy values in food are carbohydrates (1g= 4kcal), protein (1g= 4kcal), fat (1g= 9kcal) and alcohol (1g = 7kcal). Therefore, the calories from each of these components make up the total calories of the food.

The total energy available from a particular type of food can also be measured by a bomb calorimeter. This device consists of a closed container in which a weighed food sample is burned in an oxygen atmosphere. The container is immersed in a known volume of water, and the rise in temperature of the water after ignition of food is used to calculate the heat energy generated. However, not all the energy in foods is available to the body cells because the processes of digestion and absorption are not completely efficient. Therefore, the biologically available energy from foods is expressed in values rounded off slightly below those obtained in the calorimeter.

Foods from the rice and alternatives group, for example, rice, bread, noodles, biscuits and so on are rich in carbohydrates, which provide the main source of energy for our daily activities. Individuals are encouraged to include these foods as the bulk of the diet. Make sure that you have regular meals so as to provide your body with a constant source of energy.

Sometimes, constant fatigue and lethargy can also be a sign of iron deficiency anaemia. Iron is needed for the formation of haemoglobin, the substance in the blood that carries oxygen to our tissues. Meat, liver and egg yolk are good sources of dietary iron, with smaller amounts from wholegrain breads, fortified cereals and beverages, and green leafy vegetables, nuts and dried fruits. Vitamin C increases iron absorption, so it is recommended that foods rich in vitamin C is taken with main meals. Examples of such foods are fruits and vegetables.

According to the Recommended Daily Dietary Allowances for normal healthy persons in Singapore, an average woman aged between 18 to below 30 years old, with a height of 160 cm, weighs 54 kg and undertakes light activities, would require 2000 kcal a day. To view the complete table, you can go to
"Nutrition for Adults". The energy needed of each individual actually differs, depending on several factors. Therefore, the 2000 kcal recommendation is only a guide, not a standard.

Salt and sauces are the main sources of sodium in the Singaporean diet. A diet high in sodium is linked to high blood pressure, which in turn can lead to stroke, heart attack and kidney failure. Sodium acts like a sponge that holds water in our bodies. This makes our blood volume expand, which raises the pressure in our veins and arteries, hence leading to health problems as mentioned above.

Whether you are a vegetarian or not, weight gain will not occur as long as your total calorie intake is not more than the amount of calories your body burns. Carbohydrate, including starches, is only one of four sources of calories in the diet, with the other three sources being protein, fat and alcohol. Of the four sources of calories, fat is the most concentrated source of energy.

To help in weight control, eat smart: cut down on portion sizes, eat fewer high-fat, sugary snacks; choose and prepare foods with less fat; and enjoy more fruit, vegetables and whole grains. You should also lead a more active lifestyle, not only to help maintain a healthy weight, but also for a healthier body.

A vegetarian's diet should still be a balanced diet. You should have 5-7servings of rice and alternatives (e.g. rice, noodles, bread), 2 servings of fruits, 2 servings of vegetables, and 2-3 servings of meat alternatives (e.g. tofu, pulses, lentils, nuts, milk, dairy products). Depending on the type of vegetarian diet you adopt, careful meal planning may be necessary to avoid the risk of nutrient deficiencies. If in doubt, you should consult a nutritionist or dietitian personally for more advice.

Fast food is a term commonly used to describe food that is fast to prepare, serve and eat. Burgers, hot dogs, pizza, French fries, fried chicken, pies and pre-packed meals are generally regarded as fast food. Usually, fast food is high in total fat, saturated fat and salt; but low in dietary fibre. A diet high in fat, saturated fat and low in dietary fibre is linked to many health problems such as obesity, diabetes, high blood pressure and heart disease. But you don't have to avoid fast foods completely; you can still enjoy them as occasional treats but be mindful of the portion sizes consumed.

The use of slimming products may lead to relatively fast weight loss initially. Many slimming products contain bioactive substances that suppress appetite, stimulate metabolism or induce water loss from the body. It is not safe to use these products without medical supervision. Moreover, slimming products are usually expensive and do not help change the overweight individual's eating and exercise behaviours that are the root causes of weight gain. This makes maintenance of weight loss difficult.

Breastmilk is the ideal milk of choice for infants. The World Health Organisation has recommended exclusive breastfeeding for the first 6 months of life. Breast milk is encouraged because it:

• provides all the nutrients needed by healthy infants for the first six months of life. The composition of breast milk also changes over time to meet the changing needs of the growing infant.
• confers protection against infections. Infants are less likely to suffer from diarrhoea (primary symptom of gastroenteritis), respiratory tract illnesses and otitis media (ear infection).
• confers immunological benefits. It is increasingly recognised that breastfed infants have fewer allergies than their formula-fed counterparts. Breastfeeding is protective against asthma and eczema, especially if a family history is present.

The benefits of breastfeeding appear to extend beyond infancy. Studies show that children who were breastfed may have reduced risk of adiposity, diabetes, and some cancers (e.g. Hodgkin’s disease, childhood leukaemia) later in life.

If for any reason the mother is unable to breastfeed, a commercial iron-fortified infant formula can be used. Soy-based formula and protein hydrosylate formulas should only be given if advised by a doctor or child specialist.

Whole (full cream) milk is recommended for toddlers one year and above. Low fat or skim milk should not be given to children below 2 years old.