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Eat more healthy, nutritious foods in the right proportions to feel your best.
Eat more nutritious foods in the right proportions.
It’s easy to have a healthy diet when you know how.
We need to eat a wide variety of foods in the right amounts to meet our daily nutritional needs. Eating healthier, balanced meals does not have to be complicated.
My Healthy Plate is an easy-to-understand visual guide, designed by Health Promotion Board. It helps you adopt healthier eating habits, which in turn can help you better manage your weight and ward off chronic diseases.
Quarter, Quarter, Half is an easy way to remember the right proportions of each food group in a well-balanced meal. Here’s how:
- Fill Quarter plate with wholegrains
- Fill Quarter plate with good sources of protein
- Fill Half plate with fruit and vegetables
If you are unable to find a meal that fits the Quarter, Quarter, Half proportions, you can make up the missing food groups in your next meal.
What are the benefits of eating wholegrains?
Eating wholegrains can help you with weight management by keeping you feeling full for longer, which helps prevent overeating. Having wholegrains as part of your meal plan can also help lower your risk of developing chronic diseases such as heart diseases, diabetes and certain cancers in the long run.
Protein
What is protein?
Protein can be found in poultry, red meat, fish, seafood, eggs and dairy products such as milk, yoghurt and cheese. Plant-based protein such as soy milk, tofu, tempeh, nuts, beans and legumes are also good sources of protein.
Protein sources are packed with vitamins and minerals such as iron, vitamin B and zinc. Fish also contains beneficial fats like Omega-3 fatty acids.
Protein is the building block of almost everything in your body. It helps to build and repair body tissues, as well as regulate bodily functions. This is why you need protein in your diet to help keep your muscles, bones, organs, skin and nails healthy.
Fruit & Vegetables
Maintaining a healthy weight doesn’t have to be a struggle. Simply replace high-calorie ingredients with fruit and vegetables. The water and fibre they contain add volume to your meals and fill you up more easily. Being rich in nutrients vital to your body’s functions, fruit and vegetables are essential for your health.
Healthier Oils & Fats
What are healthier oils and fats?
Oil is an ingredient that’s present in most of our daily meals. That’s why it is important to understand what they contain, so that you know what you are consuming. All cooking oils contain 100% fat and are typically a mix of saturated and unsaturated fats.Like protein and carbohydrates, fats are essential for fuelling our body with energy. Certain bodily functions also rely on the presence of fats. However, fats should always be consumed in moderation to prevent excess calorie intake.
Healthy unsaturated fats include:
Polyunsaturated fats
The two main types of polyunsaturated fats are Omega-3 and Omega-6 fatty acids, which are essential for brain function and cell growth.
Omega-3
- Why they are good: Omega-3 fats cut your risk of heart disease. It can help reduce blood clotting in the arteries, protect arteries from hardening and lower the level of triglycerides, a type of fat, in the blood.
- Good sources of Omega-3: Fish (e.g. tuna, mackerel, tenggiri batang and ikan tenggiri papan), walnuts, canola oil, soybean oil and products enriched or fortified with Omega-3 (e.g. bread and eggs).
Omega-6
- Why they are good: Omega-6 fats keep your heart healthy by lowering total cholesterol levels, as well as low-density lipoproteins (LDL) or “bad” cholesterol levels in the blood.
- Good sources of Omega-6: Some plant-based oils (particularly corn oil, soybean oil, avocado oil and sunflower oil), and seeds (e.g. sunflower and sesame seeds).
Monounsaturated fats
- Why they are good: Monounsaturated fats help to lower total cholesterol levels as well as LDL or “bad” cholesterol levels.
- Sources of fats: Some plant-based oils (e.g. olive oil, canola oil and peanut oil), most nuts (e.g. almonds, cashew nuts and hazelnuts) and avocados.
