Dietary Advice

• To meet your body's nutritional needs, you should eat moderate amounts of a variety of foods.
• Eat a diet that is low in fat and saturated fat by cutting down on deep fried foods and foods with coconut milk or cream.
• Try to include at least one serving of wholegrain foods (e.g. wholemeal bread, brown rice) everyday
• Eat 2 servings of fruit and 2 servings of vegetables daily.
• Avoid adding too much salt/sauce/gravy to your food
• Drink six to eight glasses of fluid every day.

Fat

• A diet which is high in fat and saturated fat can raise your blood cholesterol levels and increase your risk of heart disease.
• Butter, lard, ghee, palm oil and also coconut milk are high in saturated fat.
• On the other hand, a diet with moderate amounts of unsaturated fats can protect you against heart disease.
• Unsaturated fats usually lower the level of cholesterol in your blood and therefore, they are better for you.
• Olive oil, canola oil, peanut oil, safflower oil, sunflower oil, corn oil and soybean oil contain more unsaturated fat than saturated fat.
• Choose cooking oils labelled with the Healthier Choice Symbol, as these contain less saturated fat.
• Try these tips to reduce the amount of fat and saturated fat in your diet:
  • Cut down on deep fried food and food with coconut milk or cream.
  • Use moderate amounts of mono- or poly-unsaturated oil in cooking.
  • Roast or grill instead of deep-frying to reduce the use of fats and oils.
  • Use lean cuts of meat and remove all visible fat from meat.
  • When cooking curry and lemak dishes, replace half of the coconut milk with yoghurt or low fat milk.
  • When buying packaged food, read the information on the labels and check out the fat and saturated fat content of the food you buy.

Fruit and Vegetables

• Fruit and vegetables are good sources of fibre, vitamins and plant chemicals that protect our body from diseases such as cancer, stroke and heart disease.
• They're also low in calories, and a healthy addition to any diet.
• People who eat a lot of fruit and vegetables have a lower risk of getting heart disease and some cancers.
• Fruit and vegetables are two different food groups and contain different nutrients.
• Fruit should not be used to 'replace' vegetables in the diet or vice versa.
• You should aim to eat at least 2 servings of fruit and 2 servings of vegetables everyday for good health.
• Choose brightly-coloured fruit and vegetables more often as they tend to be richer in nutrients and plant chemicals.
• Choose fresh fruit or vegetables rather than the juice, and eat the skin of cleaned fruit or vegetables (if edible).
• Here are some tips to increase your fruit and vegetable intake:
  • Keep fruits and vegetables in places where you can see them
  • Keep a fruit bowl on the kitchen counter, table, or at the office for snack time
  • Drink 100% fruit or vegetable juice instead of sweetened drinks
  • Add extra vegetables to your soups, stews and other dishes.
  • Ask for more vegetables when you are eating out
  • Eat a fruit for your dessert

Rice and Alternatives

• Rice and alternatives forms the main part of a healthy diet.
• They are good sources energy, fibre and some vitamins
• You should aim to eat 5-7 servings of rice and alternatives a day
• Try to include more rice and alternatives such as noodles, pasta, bread in your diet

Wholegrain Food

• Wholegrains are rich in fibre, vitamins, minerals and plant chemicals which help to keep the bowel healthy and reduces your risk of developing heart disease or stroke.
• Aim to eat at least one serving of a wholegrain product like oatmeal, wholemeal bread, brown rice or whole-wheat pasta
• Find ways to gradually introduce wholegrain foods into your diet. Try mixing brown rice together with white rice, or eat wholemeal bread together with white bread.

Meat and Alternatives

• Meat and alternatives are good sources of protein and protein is needed for normal growth and other body functions.
• They also contain other important nutrients such as calcium and iron.
• However meats, seafood and dairy products are also high in fat, saturated fat and cholesterol.
• Too much fat and cholesterol intake can increase your risk of heart disease and weight gain.
• You should aim to eat 2 to 3 servings of lean and low-fat meat and alternatives everyday.

Salt

• Salt is found in rock salt, sea salt, monosodium glutamate (MSG) and most sauces.
• A diet high in salt can lead to high blood pressure and greater risk of heart disease.
• You need less than 5 grams (one teaspoon) of salt daily.
• Enjoy the natural taste of food.
• Slowly reduce the amount of salt or sauces you add to your food. Your taste buds will eventually become accustomed to less salty food.
• Reduce intake of cured, preserved and smoked foods. Instead of salt, season foods with herbs and spices.
• Choose bottled sauces with the Healthier Choice Symbol. These are great tasting sauces with lesser salt content.

Sweetened Drinks

• Food high in sugar gives you "empty calories". This means, they do not provide you with any important nutrients such as vitamins, minerals, fibre, or protein, they just provide you with energy.
• These extra calories may lead to weight gain if they are in excess of your daily needs.