SOURCE
National Dietary Guidelines for Singapore 1993
Eat a variety of foods
Eat a variety of foods.
Eat complex carbohydrates and whole grains
Maintain intake of complex carbohydrate at about 50% of total energy intake.
Eat more vegetables and fruits
Increase intake of fruits and vegetables and whole-grain cereal products, thereby increasing vitamins A, C and fiber.
Moderate fat intake
Restrict total fat to 20 - 30% of total energy intake. Modify the composition of fat in the diet to consist of one-third polyunsaturated fat, one-third mono-unsaturated fat and one-third saturated fat.
Reduce cholesterol intake
Reduce cholesterol intake to less than 300mg a day.
Moderate salt intake
Reduce salt intake to less than 5.0 grams per day (2000 mg of sodium)- reduce intake of salt-cured, preserved and smoked foods.
Moderate sugar intake
Reduce intake of refined and processed sugar to less than 10% of energy.
Moderate alcohol consumption
For those who drink, have no more than 2 standard drinks (about 30g of alcohol) per day.
Achieve and maintain a healthy body weight and exercise regularly
Maintain desirable body weight. Lose weight if obesity is a problem.