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A healthy and balanced meal should include wholegrains, lean meat or alternatives and a variety of fruits and vegetables. The consumption of these types of foods is an excellent way to eat well and decrease your risk of cancer. You can refer to ‘My Healthy Plate’, which is a friendly tool on healthy eating habits designed by the Health Promotion Board (HPB). Using this guide will give you a better understanding of adopting healthier eating habits and help you to maintain and/or achieve a healthy body weight.

Source: Health Promotion Board


We need to eat a wide variety of foods in the right amounts to meet our daily nutritional needs. If you are unable to find a meal that fulfils the right proportions of each food group in a well-balanced meal, you can make up for the missing food groups in your next meal.

Reduce your risk of chronic diseases

Ensure adequate fibre intake from fruits, vegetables and wholegrains, as they can reduce your risk of developing chronic diseases and help manage your appetite, if you have an unhealthy body mass index (BMI).


While fats have been known to be the “baddie” in our diet, they still play critical functions in our body. Therefore, you will still require some fats in your diet. Choosing the right type of fats is important to keep your heart healthy and you in good health.

Calcium intake with age

Ensure adequate calcium and Vitamin D during all stages. Calcium is needed to maintain good bone health and Vitamin D aids in calcium absorption. In the later years (≥50 years old), increase your calcium intake by adding an extra serving of dairy products or other calcium-rich food to avoid getting osteoporosis and its complications. To find out how to get sufficient calcium and Vitamin D, read more in the Bone Health section.

Take Charge 

Food labels with the Healthier Choice Symbol (HCS) logo can help you identify healthier foods and beverages.

(Image Source: HealthHub)

Note: The HCS logo is used as a comparison to similar categories of foods and beverages. Used on its own, you must still exercise discretion on your intake of these foods and beverages.

To learn more about the different sections of ‘My Healthy Plate’, visit

For some tips on how you can add more fibre in your diet, visit

Know more about the different types of fat and how they affect your health, visit