HEALTHY FOOD
CAN BE YUMMY
A W O R K S H O P F O R P A R E N T S

WHO ARE WE?
Diploma in Early Childhood
Education

OBJECTIVES OF
WORKSHOP
Understand the various benefits of
different food items.
01
Sort different food items into the
respective categories of the healthy
plate.
02
Use different healthy ingredients to
make a dish.
03

PROGRAMME
OUTLINE
1
Getting to Know You!
2
Presentation on Healthy
Eating
3
Sorting Activity - "Where do I
belong?"
4
Cookery Fun - Onigiri Making

GETTING TO
KNOW YOU

PRESENTATION

TOPICS
1
Introduction to
Healthy Eating
2
Importance of
Healthy Eating
3
My Healthy
Plate
4
Food Categories
5
Healthy Meals
in Preschool

WHAT IS HEALTHY
EATING ?
Eating a wide variety of foods from all
food groups: whole-grains, fruit and
vegetables, meat and other protein-rich
foods including those containing calcium.
Selecting healthier food choices that are
lower in salt, added sugar, saturated fat
and trans fat.
Eating according to the right food
portions.

WHY SHOULD WE EAT
HEALTHILY?
1 IN 9 SINGAPOREANS
AGED 18 TO 69 ARE
OBESE
Item
40%
Item 2
60%
57% increase in
obesity since 2004
N A T I O N A L H E A L T H S U R V E Y 2 0 1 0

HEALTHY MEALS IN
PRESCHOOLS
PROGRAMME
Comply with food service guidelines
which aim to cut down fat, sugar and salt.
Incorporate food from the four main food
groups – brown rice and wholemeal
bread, meat and others, vegetables and
fruits.
Culinary training and assessments are
provided for pre-schools.
Encourage schools to educate children on
healthy eating.

FOOD SERVICE
CRITERIA
Provide calcium food sources every
week (milk, cheese, yoghurt).
01
For sweetened drinks and desserts,
the sugar content shall be equal to or
less than 6g/100ml.
02
Deep-fried food, pre deep-fried food upon purchase and preserved
food (e.g. sausage, ham, luncheon meat, preserved vegetables,
preserved eggs) shall not be served.
03

FOOD SERVICE
CRITERIA
When high fat ingredients (e.g. coconut milk/cream, mayonnaise)
are used in food and beverage preparations, half or more of the
required amounts of such ingredients shall be replaced with
reduced-fat alternatives (e.g. reduced-fat evaporated milk, reduced-
fat mayonnaise).
04
Use oils with the Healthier Choice Symbol in food preparation. Butter, lard, hard
margarine and ghee shall not be used.

FOOD SERVICE
CRITERIA
Use skinless poultry and lean meat when preparing food.
05
Provide water during lunch.
06
Food in the 4 food groups (1) brown rice & wholemeal bread (2)
fruits (3) vegetables (4) meat & others, shall be served at lunch.
Vegetables and fruit shall be served in the following amounts: a)
Vegetables: 1.5 to 3 heaped dessertspoons b) Fruit: ¼ to ½
serving.
07

FOOD SERVICE
CRITERIA
Include whole-grains:
a) Rice/porridge: at least 20% unpolished rice e.g. brown rice shall
be mixed with other rice of choice
b) Dried bee hoon: at least 20% of wholemeal beehoon shall be
mixed with other beehoon of choice
c) Use only wholemeal/whole-grain bread to prepare sandwiches
08
Prepare home-made snacks according to the criteria below (where
applicable):
a) Comply with the Healthy Meals in Pre-schools Programme
criteria
b) Sugar content shall be equal to or less than 1 tablespoon per
serving
09

Shows what a
healthy, well-
balanced meal looks
like, by visually
representing the
correct proportions
of different food
groups you should
eat on a simple
plate.
A visual guide for
creating balanced
and healthy meals.

FRUITS AND
VEGETABLES
Naturally low in saturated and trans fat,
and rich in dietary fibre, vitamins and
minerals
Add delightful colours, textures and
flavours to your diet

Do you know
the different
benefits of
our nutrients?

BENEFITS
NUTRIENTS BENEFITS
Potassium Helps maintain healthy blood pressure
Dietary Fibre
Helps reduce blood cholesterol levels and
risk of heart disease
Promotes proper bowel function
Offers feeling of fullness with lower
calorie intake
Folate (Folic Acid)
EXAMPLES
Avocado
Spinach
Sweet Potato
Berries
Peas
Turnips
Coconut
Helps body form red blood cells
Broccoli
Citrus Fruits (eg.
papaya, oranges)
Spinach
Beans

BENEFITS
NUTRIENTS BENEFITS EXAMPLES
Vitamin A
Helps protect body against
infections
Helps vision in dim light
Promotes growth and repair of body
tissues
Helps heal cuts and wounds
Keeps teeth and gums healthy
Keeps eyes and skins healthy
Vitamin C
Carrots
Sweet Potato
Mango
Oranges
Red peppers
Strawberries
Guava

THE RAINBOW OF FRUITS
AND VEGETABLES

WHAT DOES ONE SERVING OF
FRUIT OR VEGETABLES LOOK
LIKE?
1 small apple, orange, pear or
mango (130g)
01
1 wedge of papaya, pineapple
or watermelon (130g)
02
10 grapes or longans (50g)
03
1 medium banana
04
¼ cup dried fruit (40g)
05
100g raw non-leafy
vegetables
06
¾ mug+ cooked vegetables
(100g)
07
¼ plate cooked vegetables
(100g)
08

WHOLE-GRAINS
Our body gets most of its energy from carbohydrates.
Digestion breaks carbs down into glucose (sugar), powering everything we
do – from breathing to thinking.
Carbs come in two forms – sugars and starches.

WHAT MAKES UP A WHOLE-GRAIN?
H T T P S : / / W W W . C O O K S M A R T S . C O M / C O O K I N G - G U I D E S / I N G R E D I E N T - G U I D E S / G U I D E - T O - W H O L E - G R A I N S /

Vitamin E, Selenium & Phytic Acid01
BENEFITS OF WHOLE-
GRAIN
Soluble Fibre02
Fibre03
Helps prevent blood vessel damage
Helps lower blood cholesterol
Adds bulk to diet and helps you feel
full, reducing risk of overeating

WHITE RICE VS BROWN RICE
White rice is not a whole-grain.
White rice has no bran or germ, as
polishing removes the bran so that
its oil doesn’t turn rancid and spoil
the rice.
While white rice can keep for as
long as 4 to 5 years,you’ll miss out
a lot on the nutrients.
WHITE RICE BROWN RICE
Brown rice is unpolished rice with
its bran and germ intact.
As a whole-grain, brown rice
packs way more nutrients than
the white variety, but it can only
keep for 6 to 12 months.
Has 5 times more fibre and 2
times more iron as compared to
white rice.

RECCOMMENDED
BOOKS
In this most famous of cumulative
tales, the list of places to enjoy green
eggs and ham, and friends to enjoy
them with, gets longer and longer.
Follow Sam-I-am as he insists that this
unusual treat is indeed a delectable
snack to be savored everywhere and in
every way.

RECCOMMENDED
BOOKS
A story which features the Badger
family, Frances and her younger sister
Gloria and Mother Badger. Frances is a
very fussy eater and would be quite
happy to eat bread and jam forever, but
her mother finds a plan to change her
mind.

RECCOMMENDED
BOOKS
D.W. is very picky about what she eats.
She doesn't seem to like anything. Her
dining out days with her family are cut
short when she refuses to eat her salad
and flings it to the floor. Will her table
manners improve in time for her
Grandma Thora's special dinner out?

"WHERE DO I
BELONG?"

INSTRUCTIONS
1
Each participant will be
given a tag each.
2
Move around and sort yourselves according
to the different categories of the healthy
plate.
3
Find the mat with the correct
heading of the food category!

COOKERY FUN -
ONIGIRI MAKING

WHAT IS ONIGIRI?
Onigiri, also known as rice ball, is a
Japanese food made from white rice
formed into triangular or cylindrical
shapes and often wrapped in seaweed.
There are many different ways to make
onigiri; You can fill it with something, or
mix something into the rice, or you can
just eat the rice with salt and seaweed.

White Rice
Brown Rice
Seaweed
Shredded Chicken
Tuna Fish
Tofu
Cucumber
Mixed Vegetables
Hard boiled eggs
Spinach
INGREDIENTS USED

CLOSURE

LET'S RECAP!
01
Healthy eating is not just about eating
the right foods but also ensuring the
right portions but also selecting
healthier food choices
Importance of Healthy Eating
02
Different criteria under Healthy Meals
in Preschools Programme
03

LET'S RECAP!
04
My Healthy Plate - purpose and
proportions
Benefits of the different nutrients
05
Different food categories
06

BEFORE LEAVING,
REMEMBER TO
1
Fill up the Feedback Form
2
Pass the Feedback Form to
Ms Zana
3
Collect your Takeaway Kit
from Ms Syah
4
Remember to take all your
belongings with you

CONTENTS OF THE
TAKEAWAY KIT
PPT Slides
01
Brochure
02
My Healthy Recipe Book
03

REFERENCES
Health Promotion Board. (n.d.). A Toolkit for Healthy Meals in Pre-schools Programme.
Ministry of Health (n.d.) Fruits and Veggies. Retrieved from
Ministry of Health (n.d.) Guide to Carbs. Retrieved from
Ministry of Health (n.d.) My Healthy Plate. Retrieved from
https://www.healthhub.sg/programmes/55/my-healthy-plate
https://www.healthhub.sg/programmes/58/a-guide-to-carbs
https://www.healthhub.sg/programmes/56/fruits-and-veggies
Retrieved from https://www.hpb.gov.sg/docs/default-source/default-document-
library/healthy-meals-in-pre-schools-programme-toolkit-2017.pdf?sfvrsn=4d4f372_0