Nutrition and Health Simplified: My Healthy Plate
3 Minutes ReadWhat is My Healthy Plate?
In order to have a balanced diet that meets the daily nutritional
needs, it is important to consume a wide variety of foods in
the right amounts. Eating healthy and balanced meals can be
a simple process.
My Healthy Plate is a user-friendly visual guide
developed by the Health Promotion Board (HPB), and it helps you
adopt healthier eating habits, which in turn can aid in
weight management and preventing chronic diseases.
Quarter, Quarter, Half is an easy way to remember the
appropriate proportions of each food group in a well-balanced meal. To
illustrate:
1. Fill Quarter (¼) plate with wholegrains
2. Fill Quarter (¼) plate with good protein
sources
3. Fill Half plate (½) with fruit and
vegetables
Image: HealthHub
If you are unable to fit a meal into the Quarter, Quarter, Half proportions, you can compensate by including those missing food groups in your next meal.
Who is My Healthy Plate for?
My Healthy Plate guide is easy to follow and can be used by everyone. Simply adhere
to the Quarter, Quarter, Half guide for a nutritious and well-balanced meal that
includes all the necessary food groups with the appropriate proportions. It is a
convenient way to ensure your meals include all the nutrients you need, regardless
of the meal type, cuisine or occasion.
My Healthy Plate can also be used by these groups with some adjustments:
People who are looking to lose weight
Instead of completely omitting a food group, use the Quarter, Quarter, Half proportions to get all the vital nutrients your body needs to function well. Reduce the portion size of your overall meal and remain active to achieve your targets.
Seniors aged 50 years of age or older
Adhere to the Quarter, Quarter, Half proportions to meet your nutritional requirements. Target at least 3 servings of protein-rich foods daily to aid in muscle tissue repair and minimize muscle mass loss.
People with specific dietary requirements
My Healthy Plate – Quarter, Quarter, Half serves as a guide but should not be a replacement for professional medical advice. If you have specific dietary requirements or existing medical conditions, please consult with your doctor or clinician for personalized advice.
5 Simple Tips to Maximize My Healthy Plate
| 1. Avoid the skin and fats when eating meat | 2. Select wholegrains such as brown rice, whole grain cereals, wholemeal breads and oats |
| 3. Use healthier oil options such as olive, canola, sunflower, peanut and soya bean oil | 4. Pick fresh fruits over fruit juice |
| 5. Choose water over other beverages with sugar |
Frequently Asked Questions
My Healthy Plate – Quarter, Quarter, Half is a guide to assist you to meet your dietary recommendations more easily. While it is ideal to adhere to the aforementioned principles with each meal, if that is not possible to follow, plan your meals carefully to ensure you consume food from all 3 food groups throughout the day.
You can opt for healthier snack options such as wholegrains,
fruits and vegetables, dairy products, or foods high in calcium
to compensate for any food groups that may have been missed in
previous meals. Examples of such snacks include:
Wholegrains: Wholemeal bread, Whole wheat
crackers/biscuits, wholegrain corn tortilla chips
Meat and others: Cheese, chicken, egg, low-fat
milk/yogurt, unsalted peanuts, cashews, almonds
Fruits and vegetables: Apple, pear, baby
carrots, celery sticks
Needs vary from individual to individual. If you have a less active lifestyle, it is recommended to stick at the lower end of the range. You may require more servings if you are very active.
References
1. Nutritious Foods For A Healthy Diet, HealthHub
https://www.healthhub.sg/programmes/191/nutrition-hub/eat-more
Full Body Check Up at ATA Medical
Our one-stop health screening centre has a Chest
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Our clinics are located conveniently in Central Singapore at these 2 locations:
- Tanjong Pagar Medical Clinic (Closest MRT: Tanjong Pagar EW15)
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