- 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.
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.
Approximate Servings: 3 Servings
Examples: 100g of cooked vegetables (equivalent to 3/4 cup)
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.
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