Nutrition

Good nutrition reduces one's likelihood of getting chronic illnesses and improves overall well-being.

Nutrition Guide

A guide to Staying Nourished!

3 Mains Portions

• Fruits & Vegetables

• Grains

• Meat & Others

  
  

Fruits & Vegetables

• Decreases blood pressure, reduces risk of heart disease, stroke, and certain types of cancer

• Fill half the plate with various kinds

• TIP: put them at highly visible places. Wash and cut fruits in advance so they're ready-to-go

  
  

Meat & Others

• Fill  1/4  of  the  plate  with  meat  or alternative sources of protein, e.g. chicken, beef, eggs, tofu, and bean products

• Try healthier sources, e.g. nuts, beans, fish

• Avoid red/processed meat, e.g. sausages

  
  

Grains

• Fill 1/4 of the plate, best with wholegrain ,e.g. brown rice, wholemeal bread, oats, instead of refined grains, e.g. white rice/bread, pasta

  
  

Mindful Eating

• Be deliberate when deciding what to eat

• Practice noticing how your food tastes like and how it smells like

• Has been shown to decrease binge eating, emotional eating, eating because of external cues, e.g. packaging looks attractive

• Healthy mindset - it is important to not be overly fixated on such food choices!

  
  

Hydration

• Try to drink 2 litres a day

• People who are more active, sweat more, pregnant/breastfeeding, sick, will require more water!

  
  

Tips!

• Bring around a water bottle

• Minimise alcohol intake

• Drink water at mealtimes

Click here to download guide

Written by: Jasmine Tan | Designed by: Yong Yong Qing | Edited by: Jonathan Kuek