My Healthy Plate by Mr Kelv

With all the food to choose from daily, it helps when we make the right choices to stay well-nourished. After all, no single food can provide all the
nutrients your body needs - you require a wide variety of food, taken in moderation, in the right balance, daily.

To keep us healthy, we should eat different types of food with different nutrients.
 pl

^ITHIER 0\VS

Eat Well, Be Active for ^

A Healthier
Quarter Plate of
Whole-Grains
YouQuarter Plate of
Meat and Others
Half Plate of Fruit and
Vegetables
Choose brown rice, whole- Eat a variety of fruit
grain noodles, wholemeal and vegetables with
bread/biscults, chapati or different colours to
oats gain different
nutrients

Drink plain water Choose healthier

to quench your cooking oils such as
thirst instead of canola, soy. olive,
sweetened drinks sunflower and peanut

WHO CAN USE MY HEALTHY PLATE?

Everyone can! Those aged 50 & above should aim to include more good sources of protein to help
build and repair body tissue which will reduce muscle loss.
The four main food groups that provide all the nutrients your body needs are:

• Brown rice & wholemeal (Wholegrain)

• Meat & others
• Vegetables
• Fruits
We must also remember to drink water & be active to keep healthy.

What do the food groups provide for our body?

Food groups Nutrients they contain

Brown rice and wholemeal (Whole grains)
• Vitamins (vitamins B and E)
• Minerals (iron, zinc and magnesium)
• Fibre
Meat & others (including calcium-rich food) • Protein
• Calcium
Vegetables • Vitamins
• Minerals
• Fibre
Fruits
• Vitamins
• Minerals
• Fibre
A balanced diet provides your body with the necessary energy, nutrients & minerals for it to function
properly.
Remember to participate in physical activity regularly to improve your 5 components of health-
related fitness.
1. Flexibility (eg. yoga)
2. Aerobic (eg. cardio)
3. Muscular strength (eg. pull ups)
4. Muscular endurance (eg. wall squats)
5. Body composition (dietary)

MY HEALTHY PLATE COMPONENTS

https;//www.youtube.com/watch?v=HKi29BJT5Wc

Fill half your plate with fruit and vegetables

Fruit & vegetables are naturally low in saturated & trans fat, & rich in dietary fibre, vitamins &
minerals. They can help lower your risk of developing heart disease, stroke, & certain types of
cancer.
Fruit & vegetables also add delightful colours, textures and flavours to your diet. In fact, different
colour pigments they contain serve up unique health benefits.
(Section about HDL, LDL cholesterol here)*

Treat yourself to the full colourful spectrum of nature's bounty for maximum benefits.
How your fruit & vegetables are prepared matters to your health. You can cook vegetables in a
variety of ways:

• Stir-frying
• Sauteing
• Boiling
• Simmer
• Roasting
• Steaming
As for fruits, have them whole rather than as juices to get the best of their nutrients.

Fill a quarter with whole-grains

Wholegrain foods such as brown rice, wholemeal bread and rolled oats contain vitamins (vitamins B
and E), minerals (iron, zinc and magnesium), phytochemicals (lignans, phytosterols) and inulin (a
type of dietary fibre); all of which are good for a healthier you.
Refined grains such as white rice or white bread have been processed, so valuable nutrients have
been lost.
Choosing whole-grains over refined grains means you get all the goodness that reduces the risk of
developing heart disease & diabetes, while helping with weight management since you'll feel full for
longer.

Fill a quarter with meat and others

This category includes poultry (e.g. chicken, duck and turkey), meats, seafood, eggs, nuts, bean
products and low-fat dairy products.
Aim for 2 servings of fish per week. Oily fish (e.g. tuna, mackerel & tenggiri batang) contain omega-3
fatty acids - a beneficial fat that supports overall heart health.

FOCUS ON CALCIUM
Not only does calcium strengthen bones and teeth, an adequate lifelong intake also reduces your
risk of osteoporosis.
Milk, yogurt, and cheese are great sources of calcium. Pick low-fat or non-fat dairy products over
full-fat dairy products to help maintain a healthy weight.

Caloric balance

Striking a balance between your food / energy intake and physical activity level is known as caloric
balance.

https://www.youtube.com/watch?v=MbGrS48Gvo4
Feeling peckish between meals? Try snacking on healthy options like wholegrain foods, fruit and
vegetables, dairy or calcium-rich foods. Use this chance to make up for shortfalls of food groups
from previous meals!

Some delicious healthy snacks ideas:

Hardboiled eggs with cheese, unsalted mixed nuts, sliced banana with wholegrain bread, pistachio
oat bars, dark chocolates with mixed berries! Get creative! The options are only limited to our
imaginations!
Whole-grains

Whole wheat crackers and biscuits, wholemeal bread, wholegrain corn tortilla chips

Meat and others

Cheese, lean chicken, hard boiled egg, low-fat milk, unsalted peanuts, cashews, almonds, walnuts,
pistachios or pumpkin seeds
Fruits and vegetables

Apple, pear, banana, grapes, edamame (under-ripe green soybean), cherry tomatoes, baby carrots,
celery sticks or cauliflower with white bean dip or hummus

Dairy & calcium-rich foods

Skimmed/low-fat milk, non/low-fat yogurt, smoothies

The amount of calories you consume should generally be the same as what you use.

The number of calories you need / use depends on factors such as:
 • body composition (eg. height, weight)
• gender
• age
• activity level
Therefore to achieve caloric balance, the calories you consume should generally be equal to
the calories used for bodily functions (e.g. breathing, food digestion & blood circulation), daily
acitvities and exercise.
Importantly, you should eat a balanced diet and be physically active every day.

4 EASY WAYS TOWARDS A HEALTHIER DIET

Use My Healthy Plate to achieve a balanced diet with all the nutrients you need each day.

For optimal health, eat a wide variety of foods from all food groups: whole-grains, fruit & vegetables,
meat and other protein-rich foods including those containing calcium.
Select healthier food choices that are lower in salt, added sugar, saturated fat and trans fat.

Pick water over sweetened beverages to quench your thirst.

Different individuals have different needs. Should you be smaller or more sedentary, it's best to stick
to the lower end of the range. If you're bigger or very active, you may need more servings or
portions.

Check for understanding:

Q1

Caloric balance is striking a balance between

our_intake &_activities. [2]

(Ans: food / energy, physical)

Q2

The number of calories you need/use depends on factors such as:

(You may select more than one answer) o Age( )

o Gender( )

o Activity level ( )

o Body composition ( )

[2]
(Ans: All of above)

Q3
List down three things that you can eat or do to maintain caloric balance in the next five days?

___. [3]

(Accept any of following: Exercise, eat in moderation, drink water, sleep early, fruits & vegs in diet,
sports & games)

Q4
What are two ways we can cook vegetables?

. [2]

(Accept any of following: Stir frying, sauteing, boiling, simmering, roasting, steaming)
Q5
List down three healthy snack ideas you could try this week

, [3]

Summary

• Eat a healthy balanced diet

• Be physically active for at least 60 minutes every day
• Drink water
• Ample rest

BE ACTIVE

This is your reminder that, in addition to eating healthy, being physically active is essential to
maintaining good health. Adults should aim for 150 minutes of physical activity every week.

Having a Healthy Weight

It is important to maintain good physical and mental health. How can we tell if our body is healthy?

One way is by calculating our body mass index (BMI), which relates a person's weight to his or her
height, using the following equation:

Mass (kg)
BMI Height (m) x Height (m)

=
The table below describes the health risks for the different BMI ranges:
Body mass index
BMI Range (kg/m2) Weight Range
Below 18.5 Underweight
18.5-22.9 Healthy weight
23-27.4 Overweight
27.5 and above Obese extremely overweight

For example, the BMI of a person who is 1.58m tall & weighs 70kg is calculated as follows:

70 (kg)
BMI = 1.58 (m) x 1.58 (m) = 28.0 kg/rrk

The person's BMI is 28.0 kg/m2, which corresponds to the "obese" range.

People who over-eat (eat too much) and under-exercise (don't exercise enough) may become obese.
People who are obese suffer from the condition known as obesity.

They have a high risk of heart disease, high blood pressure, stroke & diabetes. People who are
overweight also risk developing these diseases.
https://html.learning.moe.edu.sg/69ca2a21-e08e-48b7-be74-560d1d4071c8/20200716055507/data
/Healthy 01.html

Q6
(WIP)

[2]

Q7
(WIP)

[2]