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Healthy Diet Pyramid


The Healthy Diet Pyramid guide to Healthy Eating!



Nowadays, with improved nutrition and abundance in food supply, the number of Singaporeans with diet-related illness is on the rise. Healthy eating is selecting a balanced diet that is high in dietary fibre and low in fat, cholesterol, sugar and salt. It also means having different types of food in the right amounts and not overeating any one type of food.

Healthy Diet Pyramid

The Healthy Diet Pyramid categorises commonly eaten foods into 4 food groups:

  1. Rice & alternatives
  2. Fruits
  3. Vegetables
  4. Meat & alternatives

Whole-grain Products

We eat grains every day - in rice, noodles, breads and many of our snacks. Most of us eat enough grain products, but few of us are taking advantage of the benefits of whole grains.

Some examples of whole-grains are brown rice, wholemeal bread, oats.

Aim to have 2-3 servings of whole-grains daily, as part of your 5-7 servings of Rice & alternatives.

High-Calcium, Low-Fat Dairy Products

Due to the rising prevalance of Osteoporosis, there is also an emphasis now on high-calcium products. Examples include milk, cheese, yoghurt. Other high-calcium dairy alternatives include soyamilk with added calcium. Remember, if selecting dairy, select a low-fat option!

Aim to include 1/2 serving of low-fat dairy or other high-calcium products daily, as part of your 3 servings of Meat & alternatives.

To learn what is considered 1 serving of a food group, please see our related article "How do my portion sizes measure up?"

Our motto

Quality, Quantity, Frequency!

Also, have a look at

  • How Do My Portion Sizes Measure Up?
  • Reading Food Labels

- Last updated 16 Jul 2010,5:40 pm

The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider.

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