Diet and Nutrition

My Pyramid: The Basics

Source: SingHealth’s Chronic Disease Management Office, based on information obtained from Health Promotion Board.

What should I eat?

10 BASIC RECOMMENDATIONS
1) 3 MEALS A DAY Spacing out your breakfast, lunch and dinner will help fulfill your appetite and control blood glucose levels.	6) AT LEAST 2 PORTIONS OF OILY FISH A WEEK E.g. mackerel, sardines and salmon. Oily fish contains omega 3, polyunsaturated fats which help protect against heart disease.
2) CARBOHYDRATES WITH LOWER GLYCEMIC INDEX E.g. basmati rice, unpolished rice (red and brown rice), oats, muesli and bran. These will not raise blood glucose much.	7) LIMIT SUGAR AND SUGARY FOODS E.g. cakes, biscuits and sweets. For dessert, pick green or red bean soup, or fruit in natural juice and not syrup.
3) UNSATURATED FAT/OILS Choose monounsaturated oil (e.g. olive oil or canola oil) or polyunsaturated oil (e.g. corn oil)	8) REDUCE SALT TO 5g OR LESS A DAY This is equivalent to 1 teaspoon of salt a day. More salt than this will raise blood pressure and can lead to heart disease and stroke.
4) MORE FRUITS AND VEGETABLES Have at least 5 portions (2 fruits + 3 vegetables or vice versa) a day to meet your daily needs of vitamins, minerals and fibre.	9) DRINK ALCOHOL IN MODERATION This is up to 3 standard drinks a day for males and 2 for females. Do not drink on an empty stomach.
5) MORE BEANS AND LENTILS E.g. chickpeas, red and black kidney beans, or red and green lentils. They do not raise blood glucose levels much and also help to control blood fat.	10) LOW-FAT DAIRY PRODUCTS Choose skimmed and low-fat milk or milk powder, fat-free evaporated milk, and skimmed or low-fat yoghurt.

SOME PORTION DEFINITIONS

1 PORTION OF FRUIT OR VEGETABLE IS EQUIVALENT TO:

- 1 medium banana or 1 pear or apple
- 1 wedge papaya or 10 grapes or longans
- ¼ round plate of cooked vegetables
- 1 cup pure vegetable juice

1 STANDARD ALCOHOLIC DRINK EQUALS TO:

- 2/3 can (220ml) regular beer
- 1 glass (100ml) wine
- 1 nip (30ml) spirit

DIETARY FATS
TYPE OF FAT	SOURCES	EFFECT ON CHOLESTEROL LEVEL
MONOUNSATURATED (good fat)	Olives, olive oil, canola oil, peanut oil, cashews, almonds, peanuts, nuts, avocado	Lowers LDL Raises HDL
POLYUNSATURATED (good fat)	Omega 6 = Corn oil, soybean oil, safflower oil, cottonseed oil Omega 3 = Oily fish, flaxseed, walnuts, pumpkin seeds	If omega 6/omega 3 ratio is right (2:1 is ideal): Lowers HDL Raises HDL
SATURATED (bad fat)	Whole milk, butter, cheese, ice cream, red meat, shellfish, egg yolk, poultry skin, chocolate, coconut, coconut milk, coconut oil	Raises LDL Raises HDL
TRANS (bad fat)	Most margarines, vegetable shortening, partially hydrogenated oil, deep-fried chips, most fastfoods, most commercial baked goods	Raises LDL
Did you know? - HDL ("good") cholesterol assists in removing LDL ("bad") cholesterol from your arteries.

Ref: V10