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Food, Diet & Nutrition

Get information to help you make better food choices and achieve your lifestyle goals.

Recommended Dietary Allowances

The Recommended Dietary Allowances (RDA) refer to the recommended daily levels of nutrients to meet the needs of nearly all healthy individuals in a particular age and gender group

How Many Calories Do I Need A Day?

If you're not already aware of your daily calorie intake, it’s time to start! Consuming more than you need will lead to weight gain. The recommended daily calorie intake for men and women are different.

Nutritional Tips

Canola Oil, Olive Oil, Soybean Oil - How to choose Cooking Oil?

Get the facts about fat and find out how different types of cooking oil affect the nutrition of your meal.

Why Protein Is More Important Than You May Think, And 5 Common Protein Myths

Many of us associate protein with those who are looking to bulk up their bodies — think protein shakes, high protein diets and protein snacks. Yet, protein is not only for active individuals who are looking to build up their muscles. It’s a “must” for everyone!

The Best Refreshment

Remember how, as children, we never left home without our water bottles swinging by our sides?

Nutrition for Pre-Schoolers Aged 3-4 Years (Months 37-48)

What do 3-year-olds eat? Get nutritional advice on what's best for your pre-schooler and how to get her to eat a rainbow of vegetables!

The GI Values of Common Foods

Find out what is the glycaemic index of common foods so you can better manage your blood glucose.

Boost Your Health: The Essential Benefits of Dietary Fiber

Your body will thank you for them

Build a Healthy Diet Meal Plan

Eating a healthy diet will go a long way to make you feel better right now and keep you well into the future. Here are six dietary recommendations to spruce up your daily diet meal plan.

Make a Healthier Choice Today!

If you are a shopper looking for healthier food choices, all you have to do is to look out for the Healthier Choice Symbol

Unlocking the Truth About Fats: How to Choose the Right Ones for Your Health

Learn how to make smart choices about fats in your diet. Discover the difference between healthy and unhealthy fats, and how they impact your overall health and well-being.

5 Benefits of Drinking Milk

Drinking milk is a good way to get your calcium fix but the benefits of milk don’t stop there. Milk also provides protein, fortified vitamins and more.

Know Your Servings: Photo Guide

A simple photo guide to help you visualise how much food makes 1 serving.

Low In Energy? You Could Be Low In Iron

Iron deficiency anaemia is a common condition among women that could leave you feeling pale and low in energy. Find out how you can avoid it.

Getting Your Caffeine Hit

For a long time, the consumption of caffeinated drinks such as coffee and tea was associated with cardiovascular problems, such as hypertension, rhythm disturbances and heart attacks.

What Do ‘Heaty’ and ‘Cooling’ Really Mean?

Popularly used to describe certain foods and conditions, these TCM concepts are based on TCM doctrines and years of empirical observation

Banish Nasty Nibbles With Healthy Snacks

Eating between meals need not be a diet no-no – if you choose your snacks wisely.

3 Tips to Achieve A Healthy Weight the Right Way

Stop skipping meals and have balanced, healthier meals to achieve and maintain a healthy weight sustainably. Check out these 3 counter-intuitive tips to manage your weight better.

Recipes

Jurong Health - Snacking Smart - Yoghurt.jpg

Make Snacking Smart a Healthy Eating Habit

Not all snacks are created equal. Here are some healthy snacks to tame the mid-day munchies!

Healthy Herbs and Spices for Cooking

Herbs and spices are healthy and can enhance the flavor of your dishes

Cooking with Chef Mel Dean... Chap Chye

Chef Mel Dean shares how he prepares chap chye for a healthy and well balanced meal.

Wok Fried Broccoli with Assorted Mushroom

Cooking should be a fun family activity. Use our simple recipes to get started. Try this - Wok Fried Broccoli with Assorted Mushroom.

Cooking with Chef Mel Dean... Rendang Ayam Recipe

Rendang ayam is a traditional favourite. Chef Mel Dean shares how this recipe can be tweaked to be healthier.

Cooking with Chef Mel Dean... Ayam Masak Merah

Try Mel Dean's recipe for spicy Ayam Masak Merah that is full of flavour and healthier.

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Spice Up Your Cooking With Spices

When you whip up a healthy meal with herbs and spices, you’ll be able to cut your daily sodium intake without sacrificing flavour.

Sliced Fish with Bee Hoon Soup

Giving a healthier twist to an old favourite

Recipe : Sayur Lodeh

A traditional dish, made healthy again

Recipe : Nasi Kuning

A perpetual favourite

Claypot Vegetable Brown Rice Recipe

Learn how to prepare Claypot Vegetable Brown Rice!

Cooking with Chef Mel Dean... Nasi Ulam Istimewa

Chef Mel Dean shares his recipe for a healthy wholegrain dish.

Cooking with Chef Mel Dean... Kuih Bakar Cempedak

Chef Mel Dean shares his take on a traditional dessert with a healthy twist.

Recipe : Classic Spaghetti Bolognese

A recipe for delicious classic spaghetti bolognese that serves 4

Vegetable Pancake With Cheese

Learn how to prepare our Vegetable Pancake With Cheese!

Teriyaki Chicken Sandwich

Learn how to prepare our Teriyaki Chicken Sandwich!

Auspiciously Delicious Chinese New Year Dishes

Learn about common Lunar New Year dishes and get tips for healthier eating this New Year.

Recipe : Red Snapper in Tomato Herb

Cooking with Chef Mel Dean... Ikan Tiga Rasa

Try your own healthy version of Ikan Tiga Rasa with this recipe from Chef Mel Dean.

Chicken Soup With Glutinous Rice Shapes

Learn to prepare our Chicken Soup With Glutinous Rice Shapes!

Cooking with Chef Mel Dean... Sweet & Sour Prawns

Chef Mel Dean shares a healthy way to prepare an all-time favourite, sweet and sour prawns.

Recipe : Mee Goreng

A traditional favourite

Make Healthier Grocery Choices

Look out for the Healthier Choice Symbol - your quick guide to healthier choices across thousands of grocery products.

Learn to read the Nutrition Information Panel

The Nutrition Information Panel (NIP) is easier to read than you think. Make healthier food choices with the NIP as your guide.

Choose Healthier Meals When Dining Out

Look out for healthier choice options when dining out. Be spoilt for choice with a wide variety of healthier, delicious meals.

Make Better Drink Choices With Nutri-Grade

Nutri-Grade “grades” your drinks based on their sugar and saturated fat content with "A" having the lowest levels and "D" the highest. Choose better by limiting Nutri-Grade C and D drinks.

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Support & Tools

Sodium Calculator

Check your sodium intake

BMI & Calorie Calculator

Discover your BMI and daily calorie needs

Nutri-Grade Directory

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Welcome back!

Food, Diet & Nutrition

Recommended Dietary Allowances

How Many Calories Do I Need A Day?

Top Reads

Canola Oil, Olive Oil, Soybean Oil - How to choose Cooking Oil?

7-month-baby Diet: An Authoritative Guide by Our Experts

Healthy Hawker Food

What to Eat Before and After a Workout

Nutritional Tips

Canola Oil, Olive Oil, Soybean Oil - How to choose Cooking Oil?

Why Protein Is More Important Than You May Think, And 5 Common Protein Myths

The Best Refreshment

Nutrition for Pre-Schoolers Aged 3-4 Years (Months 37-48)

The GI Values of Common Foods

Boost Your Health: The Essential Benefits of Dietary Fiber

Build a Healthy Diet Meal Plan

Make a Healthier Choice Today!

Unlocking the Truth About Fats: How to Choose the Right Ones for Your Health

5 Benefits of Drinking Milk

Know Your Servings: Photo Guide

Low In Energy? You Could Be Low In Iron

Getting Your Caffeine Hit

What Do ‘Heaty’ and ‘Cooling’ Really Mean?

Banish Nasty Nibbles With Healthy Snacks

3 Tips to Achieve A Healthy Weight the Right Way

Recipes

Make Snacking Smart a Healthy Eating Habit

Healthy Herbs and Spices for Cooking

Cooking with Chef Mel Dean... Chap Chye

Wok Fried Broccoli with Assorted Mushroom

Cooking with Chef Mel Dean... Rendang Ayam Recipe

Cooking with Chef Mel Dean... Ayam Masak Merah

Spice Up Your Cooking With Spices

Sliced Fish with Bee Hoon Soup

Recipe : Sayur Lodeh

Recipe : Nasi Kuning

Claypot Vegetable Brown Rice Recipe

Cooking with Chef Mel Dean... Nasi Ulam Istimewa

Cooking with Chef Mel Dean... Kuih Bakar Cempedak

Recipe : Classic Spaghetti Bolognese

Vegetable Pancake With Cheese

Teriyaki Chicken Sandwich

Auspiciously Delicious Chinese New Year Dishes

Recipe : Red Snapper in Tomato Herb

Cooking with Chef Mel Dean... Ikan Tiga Rasa

Chicken Soup With Glutinous Rice Shapes

Cooking with Chef Mel Dean... Sweet & Sour Prawns

Recipe : Mee Goreng

Related Programmes

Nutrition Facts and Tips on Eating Healthy

Break Out of the Sugar Trap

Enjoy Less Salt, More Taste

Resources

Make Healthier Grocery Choices

Learn to read the Nutrition Information Panel

Choose Healthier Meals When Dining Out

Make Better Drink Choices With Nutri-Grade

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Sodium Calculator

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