Building Blocks of a Healthy Diet

Here's what you need to include in your daily diet

Carbohydrates provide the main energy fuel for key organs, including your brain. Carbohydrate foods such as breads, cereals and rice should form the staple of your diet.

Protein is the building block of bones, muscles, cartilage, skin and blood. Protein repairs tissue, too. Good protein sources are lean meat, fish, chicken and soya beans.

Fats are essential for growth, healthy skin and regulation of bodily functions. The key is to reduce the saturated fats (think chicken skin).

Fibre promotes healthy bowel function, keeping disease at bay.

Fluids keep us hydrated and aid the body's metabolism and functions.

Typical daily needs and dietary allowances (for women):

• Energy:  1800 to 2000 kcal
• Protein:  58g
• Total fat:  56 to 67g (25 - 30% of energy)
• Saturated fat:  less than 22g (10% of energy)
• Carbohydrates:  275g
• Dietary fibre: 20g
• Cholesterol: less than 300mg

The best picks

Keep those for the special, occasional treat

1 portion	Enery (kcal)	Protein (g)	Total Fat (g)	Cholesterol (Mg)	Sodium (Mg)
Char kway teow	744	23	38	234	1459
Chicken nasi briyani	877	39	35	158	1656
Chilli crab	565	45	34	587	2139
Curry fish head	1183	77	77	381	4073
Fried hokkien prawn mee	522	18	19	133	1423
Fried hor fun	748	35	27	76	1885
Fried rice	907	28	33	175	1245
Kway chap	650	33	26	348	2303