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Dietary Guidelines For Singaporeans
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The Dietary Guidelines for Adult Singaporeans was updated in 2003. The guidelines were first
developed in 1988 and revised in 1993, and the latest revision was in 2003. The guidelines are
intended for healthy adult Singaporeans between the age of 18 to 65 years and are meant to be
applied to the total diet. They are not appropriate for assessing individual food items. Similarly,
the guidelines are designed to be used as a complete set and individual guidelines should not be
used in isolation.
1. Eat a Variety of Foods using the Healthy Diet Pyramid as a Guide.
No single food can supply all the nutrients in the amounts an individual needs each day.
To get all the nutrients and other substances needed for optimal health, use the
Healthy Diet Pyramid to guide food choices.
2. Achieve and Maintain Body Weight Within the Normal Range.
Use BMI and Waist Circumference to evaluate the normal range. Individual who need to lose
weight have to make changes to their eating habits and amount of physical activity. A gradual
weight loss is encouraged in overweight and obese individuals.
3. Eat Sufficient Amounts of Grains, especially Whole Grains.
Eat more grains which is the Rice and Alternatives Group in the Healthy Diet Pyramid. Grains
provide carbohydrate (starch), dietary fibre, vitamins, minerals and phytochemicals that are
important for good health. Whole grains are unpolished grains containing bran and germ, such
as rolled oats, brown rice, whole flour and bread.
4. Eat More Fruit and Vegetables Every Day
Scientific studies show that a diet rich in fruit and vegetables can lower the risk of
developing heart disease, stroke, and certain types of cancer by 20-30%. Vegetables and
most fruit are fat-free, and they provide essential vitamins, minerals, phytochemicals
(such as flavanoids and caretenoids) and dietary fibre (both soluble and insoluble fibres).
thereby increasing vitamin A, vitamin C and fibre intakes.
5. Choose and Prepare Food with Less Fat, especially Saturated Fat
Dietary fat provides energy, contains essential fatty acids and acts as a carrier for fat-
soluble vitamins A, D, E and K. We need some fat in the food we eat. However, fat is a
concentrated source of energy - a diet high in fat can provide excess calories and lead to
overweight and obesity. Aim for a diet low in saturated fat and high in unsaturated fats
to reduce the risk of coronary heart disease and stroke.
6. Choose and Prepare Food with Less Salt and Sauces.
Table salt contains 40% sodium. Excessive sodium intake can affect blood pressure for people
that are sensitive to it. Reduce intake of salt-preserved, cured and smoked foods to help
reduce your cancer risk and reduce salt intake.
7. Choose Beverages and Food with Less Sugar.
Added sugar in beverages and food provide empty calories with little nutritional value.
Excess energy intake beyond daily requirements can lead to weight gain and obesity.
Frequently consuming sweet foods between meals can lead to dental decay, if oral hygiene
is neglected.
8. If You Drink Alcoholic Beverages, Do So in Moderation.
Alcoholic beverages supply calories, but provide little or no nutrients. Drinking alcohol
excessively is also the cause of health problems such as liver and pancreas damage, hypertension
and certain cancers. Excessive alcohol consumption also alters judgement and may cause
motor and industrial accidents, as well as social and psychological problems. It can also
lead to dependency and addiction.
Source:
Dietary Guidelines 2003: For Adult Singaporeans (18 - 65 years) - Health Promotion Board,
Singapore
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