1. Rice and Bread 


Approximate Servings: 6-7 servings including 3 servings from whole grains.

Examples: 1/2 medium bowl of cooked rice, noodles, pasta or vermicelli. 4 plain biscuits or 1 large potato.

2. Fruit 

5 Fruits

Approximate Servings: 2 servings

Examples: 1 wedge of papaya or honeydew, 1 small apple, orange or pear, 1 cup of pure fruit juice, 1/4 cup of dried fruit.

3. Vegetables 

9 ways to keep the weight off on holiday vegetables and fruits

Approximate Servings: 3 Servings

Examples: 100g of cooked vegetables (equivalent to 3/4 cup)

4. Meat and Alternatives

10 Kitchen Habits Making Your Sick_Rinsing Meat

Approximate Servings: 2.5 Servings

Examples: 1 palm-sized piece of lean meat, fish or skinless poultry. 2 small blocks of soft beancurd. 3/4 cup cooked pulses, like lentils or beans. 5 medium prawns.

5. Milk and Alternatives 

milk is medicine food

Approximate Servings: 1 serving

Examples: 2 cups of milk (500ml), 2 cups high-calcium soya milk, 2 slices of hard cheese.

Text: Poon Chian Hui/ The Straits Times

Additional Reporting: Atika Lim