Food-based Dietary Guidelines for Adults Food-based Dietary Guidelines for Adults

The 8 Dietary Guidelines for Adult Singaporeans (18 to 69 years) are as follow:

Enjoy a variety of food using the Healthy Diet Pyramid as a guide

People who have a varied diet, i.e. those who eat from all four food groups and have different types of food from each food group, are more likely to meet their nutrient requirements. The food items chosen should be low in fat, especially saturated fat; low in salt and added sugar. Read about the Healthy Diet Pyramid and its recommendations.

An area of focus under this guideline is on calcium intake. Calcium is vital for maintaining bone health and reducing the risk of osteoporosis. For adolescents and adults up to the age of 30 years, an adequate intake of calcium is one of several factors that have been associated with maximal accumulation of bone mass. Individuals attain their peak (maximal) bone mass before the age of 30 years, after which bone mass gradually declines; though continued consumption of calcium-rich foods can help prevent bone loss.

Milk and dairy products are the best sources of calcium. Other good sources include dark green leafy vegetables (e.g. kai lan, chye sim), fish with edible bones, calcium-fortified products (e.g. calcium-fortified soybean milk and cereals) and tofu (which is set with calcium).

Achieve and maintain body weight within the normal range

Body weight maintenance is achieved by balancing energy intake (e.g. in the form of calories from food) and energy output (e.g. physical activity). When more energy is consumed than expended, weight gain occurs. If a person consistently consumes more energy than they expend over a period of time, they are at risk of being overweight or obese.

A person’s Body Mass Index (BMI) can be used to assess their risk of developing chronic diseases. BMI uses the height and weight of an individual to estimate his or her total body fat. Singaporeans have been found to at risk of developing cardiovascular disease and diabetes at BMI values of 23 kg/m2 and above.
BMI (kg/m2) (for adults) Risk of heart disease, etc
27.5 and above High risk
23.0-27.4 Moderate risk
18.5-22.9 Low risk (healthy range)
<18.5 Risk of nutritional deficiency diseases and osteoporosis

Eat sufficient amount of grains, especially whole grains

At least one serving of rice & alternatives should come from wholegrain food as they contain both the bran (which is high in B-vitamins) and germ (which is rich in Vitamin E & phytochemicals). Refined grains only contain the endosperm (the bran and germ is removed during the milling process) and do not contain as many nutrients or fibre compared to wholegrain foods. Examples of wholegrain food include oats, brown rice and wholemeal/whole wheat versions of noodles, bread and breakfast cereals.
Whole Grains

People who have a diet rich in whole-grains have a lower risk of cardiovascular diseases and Type 2 Diabetes. There is also evidence to suggest that people whose diet is rich in whole-grains have a reduced risk of colorectal and oesophageal cancers. Including whole-grain foods in your diet may assist in weight loss too, although more studies are needed to confirm these findings.
Eat more fruit and vegetables every day

Individuals should aim to eat at least 2 servings of fruit and 2 servings of vegetables every day.

For vegetables, this includes all vegetables fresh, frozen and well-drained canned vegetables, except tubers (e.g. potatoes, yam) and legumes (e.g. beans, lentils). Tubers belong to the Rice & Alternatives food group due to its high starch content, and legumes belong to the Meat & Alternatives food group as they are good sources of protein. For fruit, this includes fresh, frozen, well-drained canned or dried fruit or pure (100%) fruit juice with no added sugar.

A diet rich in fruit and vegetables is associated with a reduced risk of coronary heart disease and stroke. Fruit and vegetables may also protect against cancers of the mouth, pharynx, larynx, esophagus, stomach and lung (fruit only). In addition, fruit and vegetables may be a useful component of programmes designed to achieve and sustain weight loss.

Choose and prepare food with less fat, especially saturated fat

Fat is needed for certain metabolic functions in the body. However, it is also a concentrated source of energy and a diet high in fat can provide excess calories, increasing the risk of overweight and obesity.

Total fat should be limited to 25-30% of total calorie intake, of which less than 10% is from saturated fat. The balance should come from mono- and polyunsaturated fats. Sources of saturated fat include fatty cuts of meat, high-fat dairy products, food made with coconut milk and also food prepared with palm-based vegetable oil. A high intake of saturated fat is linked to an increased risk of cardiovascular diseases.

In addition, there is limited, but suggestive evidence that total fat intake is associated with cancer of the lung and the breast (postmenopausal women only).

Choose and prepare food with less salt and sauces

Salt is one of the main sources of sodium in the diet. The average intake of salt of an average adult in Singapore is 9g per day, which is more than the recommended 5g per day. Studies continue to show that blood pressure can be lowered when intake of salt is reduced to less than 5g per day. Other sources of sodium include sauces, monosodium glutamate (MSG), preservatives and salt substitutes. There is good evidence to show that reducing sodium intake from salt and other sources is able to lower blood pressure in both healthy individuals and individuals with high blood pressure.

An excessive consumption of salt-preserved, cured or smoked food has also been associated with higher risk of stomach and nasopharyngeal cancers. The higher risk is attributed to salt and sodium nitrates commonly used as preservatives in these products.

Choose beverages and food with less sugar

Beverages and food with added sugar usually provide empty calories. Added sugar refers to sugar that is added to food or drinks during manufacturing, cooking or at the table. Excessive consumption of beverages and food high in added sugar can contribute considerably to energy intake and may lead to weight gain if the excess calories are not expended. In addition, these items may displace other more nutritious food in the diet.

Added sugar should contribute to no more than 10% of dietary energy. This translates to approximately 40 – 55g (8-11 tsp) daily. This limit includes sugar added to beverages as well as food such as cakes and candies.

If you drink alcoholic beverages, do so in moderation

Individuals who choose to drink should have no more than 2 standard drinks a day for a woman, and no more than 3 drinks a day for a man. One standard drink contains 10g of pure alcohol and is equivalent to ⅔ can of beer (220ml), 1 glass of wine (100ml), or 1 nip (30ml) of spirits. People who consume more than the recommended amounts should gradually cut down on their intake.

Studies show that drinking in moderation may protect against heart disease in middle-aged men. But due to the harmful health and social consequences of excessive alcohol consumption, adults who do not drink alcoholic beverages should not be encouraged to start.