Your Guideline to Make a Wise Choice of Food

Your Guideline to Make a Wise Choice of Food

 

“The wise man should consider that health is the greatest of human blessings. Let food be your medicine.”   -Hippocrates 

When it comes to good health, food is always comes into play and then the words ‘balanced diet’ appear. But do you really understand what balanced diet means? 
   
A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition and energy for maintaining body cells, tissues, and organs, and for supporting normal growth and development. 

The Balanced Diet

 If you stop and think for a moment about the foods you eat, you will see that they can be classified into a number of broad categories, namely:  

  •  Fruit and vegetable group
  • Grains and cereal group
  • Milk and dairy group
  • Meat, fish and egg group
  • Fat and oil group

The Food Pyramid tells you how much of these five food groups you should consume each day to achieve a well-balanced diet over time. If you are missing a particular food group in a meal, make up for it in the next. This way, you can be assured of getting your appropriate share of nutrients each day.

For serving size of each food groups, refer to table below:

Table of Serving Size 

NO.

ITEMS

Each of the following is ONE serving

1

 Bread, cereal, rice, noodles and tubers
  • 1/2cup of rice / mee / meehun / kuay teow
  • 1 slice wholemeal bread
  • 1/2piece of chapatti
  • 1 cup of porridge
  • 1/2cup of breakfast cereal

2

 Vegetables
  • 1/2cup cooked green leafy vegetables
  • 1/2cup cooked starchy or fruit and vegetables
  • 1 cup raw vegetables e.g salad or ulam

3

 Fruits
  • 1/2fruit of guava
  • 1 slice of papaya / watermelon / pineapple
  • 1 medium banana/ orange/ apple/ pear
  • 1/2cup dried fruit
  • 1/2cup fruit juice

4

 Milk and Milk Products
  • 1 glass of milk
  • 1 cup of yoghurt
  • 1 slice of cheese

5

 Egg, fish, chicken, meat and legumes
  • 1 drumstick medium size chicken
  • 1 medium size fish
  • 2 match box sizes of lean meat
  • 5 dessert spoon of cleaned anchovies
  • 1 cup of legumes (cooked)
  • 2 pieces of tauhu
  • 2 pieces of Tempe
  • 2 eggs