Eating a diet rich in nutrient-dense foods such as vegetables, salad and fruit can help you stay healthy. These meals are packed with essential vitamins, minerals and fibre which will fill you up and protect you from chronic illnesses.

The Food and Drug Administration (FDA) is working to modernize the definition of “healthy” on food labels in accordance with current nutrition science and federal dietary guidelines. This will make nutrient-dense foods more accessible for consumers as they build a nutritious eating pattern.

1. Eat more fruits and vegetables

If you want to maintain a healthy diet, make sure that you consume plenty of fruits and vegetables. These foods are packed with essential nutrients which may reduce the risk of heart disease or stroke. Furthermore, fruits and vegetables provide plenty of dietary fibre which helps keep your gut healthy.

Eating more fruits and vegetables can be challenging in Singapore, where many Singaporeans are unaware that they should be increasing their dietary intake.

In order to increase awareness and change people’s eating habits, the Health Promotion Board (HPB) launched several initiatives that encourage Singaporeans to eat healthier. One such program is the Healthier Dining Programme, which rewards F&B outlets for including healthier options on their menus.

2. Eat more whole grains

Comparing the nutritional content of various grains, whole grain cereals (such as wheat, rye and barley) contain more health-promoting nutrients than refined grains like oats or rice do.

Whole grains have also been linked to a lower risk of heart disease and type 2 diabetes, as well as protection against certain cancers. Furthermore, they assist with weight management.

3. Eat more protein

Eating more protein as part of your diet can help increase metabolism, promote muscle growth and protect the body against free radicals. Plus, it will keep you feeling full for longer.

Protein is an essential nutrient found throughout the body, from muscles to bones to blood. It consists of building blocks known as amino acids.

A nutritious diet should contain high-quality proteins, which provide your body with all the essential amino acids for good health. Examples of such foods include milk and dairy products, eggs, meat and poultry.

Protein should make up a substantial part of your daily diet to guarantee that your body gets enough. However, the amount needed depends on factors like age, gender and health.

4. Eat less fat

Eating a balanced diet with less fat is important to prevent obesity, cardiovascular disease and diabetes. Focus on choosing beneficial sources of fat such as omega-3 fatty acids, while cutting back on saturated and trans fats.

Eating more whole grains like brown rice is a wise idea. Studies have indicated that they may reduce your risk for cancer, cardiovascular disease and type 2 diabetes as well as aid with weight management.

At some hawker centres, you can find healthy options such as Lei Cha rice which contains low calories and cholesterol. QQ Rice in Northpoint City and Sengkang offers a wide variety of health-conscious dishes.

5. Eat less sugar

Eating less sugar as part of a balanced diet with nutritious food sg is important, as it helps lower your risk for chronic illnesses like obesity, diabetes, heart disease and stroke. Furthermore, it increases energy levels and enhances quality of life.

To cut back on sugar intake, opt for healthier alternatives that are low in added sugar and high in fibre, protein or other essential nutrients like iron, calcium, vitamin C or magnesium. For instance, opt for fresh fruit juice over packaged juice or sweetened soft drinks.

Singaporeans are being encouraged to make healthier choices when they shop and dine out. To encourage customers to find lower-sugar alternatives, the government is requiring all pre-packaged drinks sold in stores and restaurants to include nutrition labels.