Fruit & Vegetable per day

Fruit and Vegetables

Wholegrain Serving per day

Wholegrains

Add salt before tasting

Cook with Salt

Salty Food Consumption

Eat Salty

Low fat or fat free dairy

Drink Low Fat Dairy

Add fat after cooking

Trans Fat/Fatty Foods

Fatty foods

Eat Fatty food

Lean meat consumption

Eat Lean Meat

Sugar/sweetened tea/coffee per day

Sugary Hot Drinks

Sugary drinks per day

Sugary Cold Drinks

Breakfast

Eat breakfast

Lunch

Eat lunch

Dinner

Eat dinner

Fruit i

1 small apple, orange, pear or mango (130g) 1 wedge of pineapple, papaya or watermelon (130g) 10 grapes or longans (50g) 1/4 cup dried fruit (40g) 1 glass of pure fruit juice (250ml)

Servings of fruit you eat per day

Vegetable i

3/4 cup or 1/4 round plate cooked vegetables (100g) 150g raw leafy vegetables 100g raw non-leafy vegetables

Servings of vegetables you eat per day

Wholegrain i

2 slices of 100% whole or multi-grain bread (60g) 1 bowl of brown rice or whole wheat noodles(100g) 4 plain high fibre or whole grain crackers (40g) 1 cup whole grain high-fibre cereal like brans (including high bulk bran, oats or barley) (40g)

Servings of wholegrain you eat per day

Milk, Yoghurt or Cheese

Servings of milk, yoghurt or cheese you eat per day

Sugar-containing Beverages i

Note: 1 can = 330ml

Sugar-containing beverages consumption

Red meat i

90g of meat or chicken is the size of for the palm of your hand or ONE of the following: chicken breast or leg (thigh and drumstick), or pork chop

Choose higher fat red meats instead of lean red meat, skinless chicken and turkey and fish

High sodium (salt) processed foods

Eat high sodium (salt) processed foods

Omega 3 rich fish

Eat fatty fish more than twice per week

Butter, ghee, lard, margarine or coconut oil

Add butter, margarine, butter spread or oil to bread, potatoes, rice or vegetables at the table

Health oil or margarine

Add Nuts or nut butters; seeds; avocado or olives, or their oil or margarine, sesame, flaxseed or canola oil or margarine

Salad dressing or mayonnaise (no fat-free)

Use regular salad dressing and mayonnaise instead of low-fat or fat-free salad dressing and mayonnaise

Add salt to foods during cooking or at the table

Add salt to foods during cooking or at the table

Regular sweet foods

Eat regular sweet foods instead of low-fat or fat-free sweet foods

Hours of Sleep per Day in Average