A leafy salad topped with fresh salmon


Take charge of your health by maintaining a balanced diet.

No single food provides all the nutrients needed for good health, so it’s important to eat a variety of foods for different vitamins and other nutrients.


VEGETABLES: Eat at least 5 portions of a variety of fruit and vegetables per day1. Fresh, frozen and canned veggies all count, but choose “reduced sodium” or “no-salt-added” canned vegetables. At breakfast, try bananas or strawberries on top of your cereal and choose 100% fruit juice when picking out juice.

GRAINS: Make at least half of your grains whole grains. Check the ingredients list and look for the word “whole” before the first ingredient.

DAIRY: Choose skimmed or semi-skimmed milk in order to get the same amount of nutrients, but with less fat and calories. If you’re lactose intolerant, switch to lactose-free milk or fortified soya milk (soy beverage).

PROTEIN FOODS: Eat a variety of seafood, beans, peas and nuts in addition to lean meats, poultry and eggs. Trim or drain fat from meat and remove skin from poultry to cut fat and calories.

The Balancing Game
The key to balance is making informed decisions. Choosing healthy foods for each meal isn’t always easy, so it’s important to balance your meals. For example, if you have a high-fat lunch with lots of meat, go for a dinner that is lower in fat and contains generous amounts of vegetables. Another key to the balancing act is choosing nutritionally dense foods. They contain high amounts of essential nutrients, will fill you up longer and provide healthy energy.

These include foods like:

  • Lean meat, skinless poultry and tofu
  • Fruits like strawberries, papaya, mango and watermelon
  • Vegetables like spinach and carrots
  • Whole grain bread and brown rice
  • Low-fat milk

Don’t Forget to Fuel Up
Try to eat three main meals or several small meals throughout the day. Drinking 8-10 glasses of water per day will keep you hydrated and full.

Source: Reprinted from "Mind Your Body", The Straits Times, August 20, 2009.
1 http://www.nhs.uk/Livewell/5ADAY/Pages/5ADAYhome.aspx. Accessed March 16, 2015

Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or advice from a qualified healthcare professional.
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