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Posted on February 25, 2023February 25, 2023


BUILD A HEALTHY DIET MEAL PLAN

Eating a healthy diet will go a long way to make you feel better right now and
keep you well into the future. Here are six dietary recommendations to spruce up
your daily diet meal plan.Welcome to WordPress. This is your first post. Edit or
delete it, then start writing!

Healthy Diet Meal� Plan

You probably eat 3, 4 or more times each day. Sometimes you eat when you are
hungry and, at other times just because you feel like it! Before you start on
your next meal or snack, stop to think what your food choice will do to you.
Will it nourish or punish your body?

Your habitual food choices can either promote your health or increase your risk
for developing chronic lifestyle related diseases such as diabetes, hypertension
and high blood cholesterol. So, do yourself a favour and eat wisely every day.

Here are six simple dietary recommendations� to balance your diet and achieve
great nutrition.

Use My Healthy Plate

There are so many types of food you can eat each day and you have to make the
right choices to stay well nourished. There is no one food that can provide all
the nutrients your body needs. You have to eat a wide variety of food, all in
moderation and in the right balance.

My Healthy Plate� serves as a guide to help you plan a healthy diet meal plan.
Follow these dietary guidelines� and you will achieve a well-balanced diet that
provides the nutrients you need, in the right amounts, each day.

BROWN RICE AND WHOLEMEAL BREAD (5-7 SERVINGS A� DAY)

Example of 1 Serving :

 * 2 slices bread (60g)
 * ½ bowl* rice (100g)
 * ½ bowl noodles or beehoon (100g)
 * 4 plain biscuits (40g)
 * 1 thosai (60g)
 * 2 small chapatis (60g)
 * 1 large potato (180g)
 * 1 ½ cup plain cornflakes (40g)

FRUIT (2� SERVINGS A� DAY)

Example of 1 Serving :

 * 1 small apple, orange, pear or mango (130g)
 * 1 wedge pineapple, papaya or watermelon (130g)
 * 10 grapes or longans (50g)
 * 1 medium banana
 * ¼ cup*** dried fruit (40g)

VEGETABLES (2� SERVINGS A� DAY)

Example of 1 Serving :

 * ¾ mug** cooked leafy or non-leafy vegetables (100g)
 * ¼ round plate+ cooked vegetables
 * 150g raw leafy vegetables
 * 100g raw non-leafy vegetables

MEAT AND OTHERS (2-3� SERVINGS A� DAY)

Example of 1 Serving :

 * 1 palm-sized piece fish, lean meat or skinless poultry (90g)
 * 2 small blocks soft beancurd (170g)
 * ¾ cup cooked pulses (e.g. lentils, peas, beans) (120g)
 * 5 medium prawns (90g)
 * 3 eggs (150g)++
 * 2 glasses milk (500 ml)
 * 4 slices of low-fat sliced� cheese (80g)

* rice bowl ** 250ml mug *** 250ml cup +10 inch plate� ++ While 3 eggs are
equivalent in protein content to other items listed under the Meat and Others
group, egg yolks are high in cholesterol. Thus, eat no more than 4 egg yolks per
week.

Wonder why there is a range of servings recommended for the Brown Rice and
Wholemeal Bread & Meat and Others food groups? Well, it is to reflect the
different needs of individuals. Smaller and more sedentary individuals are
better off sticking to the lower end of the range of recommendations, while
bigger and more active people get to eat more servings or portions from these
food groups.


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