Understand the various benefits of
different food items.
Sort different food items into the
respective categories of the healthy
Use different healthy ingredients to
make a dish.
WHAT IS HEALTHY
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
WHY SHOULD WE EAT
1 IN 9 SINGAPOREANS
AGED 18 TO 69 ARE
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
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
Culinary training and assessments are
provided for pre-schools.
Encourage schools to educate children on
Provide calcium food sources every
week (milk, cheese, yoghurt).
For sweetened drinks and desserts,
the sugar content shall be equal to or
less than 6g/100ml.
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.
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-
Use oils with the Healthier Choice Symbol in food preparation. Butter, lard, hard
margarine and ghee shall not be used.
Use skinless poultry and lean meat when preparing food.
Provide water during lunch.
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
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
Prepare home-made snacks according to the criteria below (where
a) Comply with the Healthy Meals in Pre-schools Programme
b) Sugar content shall be equal to or less than 1 tablespoon per
Shows what a
balanced meal looks
like, by visually
of different food
groups you should
eat on a simple
A visual guide for
and healthy meals.
Potassium Helps maintain healthy blood pressure
Helps reduce blood cholesterol levels and
risk of heart disease
Promotes proper bowel function
Offers feeling of fullness with lower
Folate (Folic Acid)
Helps body form red blood cells
Citrus Fruits (eg.
NUTRIENTS BENEFITS EXAMPLES
Helps protect body against
Helps vision in dim light
Promotes growth and repair of body
Helps heal cuts and wounds
Keeps teeth and gums healthy
Keeps eyes and skins healthy
WHAT DOES ONE SERVING OF
FRUIT OR VEGETABLES LOOK
1 small apple, orange, pear or
1 wedge of papaya, pineapple
or watermelon (130g)
10 grapes or longans (50g)
1 medium banana
¼ cup dried fruit (40g)
100g raw non-leafy
¾ mug+ cooked vegetables
¼ plate cooked vegetables
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-
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
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
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
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
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?
Each participant will be
given a tag each.
Move around and sort yourselves according
to the different categories of the healthy
Find the mat with the correct
heading of the food category!
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.
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
Different criteria under Healthy Meals
in Preschools Programme
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
Retrieved from https://www.hpb.gov.sg/docs/default-source/default-document-