Healthy Meals In Schools Programme (HMSP)
- Cutting down fat, sugar and salt
- Serving whole grains, fruit and vegetables
- Serving healthy set meals
- These meals incorporate food from the four main food groups – brown rice, wholemeal bread, meat and others, vegetable and fruit. These help students receive the appropriate nutrients necessary for their growing needs.
KEEPING STUDENTS HEALTHY USING MY HEALTHY PLATE
Fill a quarter of your plate with whole grains (e.g. brown rice, wholemeal bread, rolled oats).
- Unlike refined grains (e.g. white rice, noodles, white bread), whole grains are rich in vitamins, minerals, phytochemicals and dietary fibre.
- As whole grains provides bulk to the diet and have lower Glycaemic Index, they are ideal for people who want to keep a healthy weight and control their diabetes.
Fill a quarter of your plate with meat and others (e.g. poultry, seafood, eggs, nuts, beans, tofu, dairy products).
- Cook meat in a variety of ways: stir-fry, roast, steam, in soup, grill.
- Go for oily fish (e.g. tuna, mackerel, tenggiri batang and ikan tenggiri), poultry (chicken, duck, turkey) and lean meat.
Fill half your plate with fruit and vegetables.
- Cook vegetables in a variety of ways: stir-fry, roast, steam, in soup, sauté.
- For fruit, eat them whole rather than as juices.
- Fruit and vegetables are low in fat and high in dietary fibre, vitamins and minerals. They lower your risk of many diseases. Many of them are good for people with diabetes because of their low Glycaemic Index.
HOW TO USE MY HEALTHY PLATE TO PLAN A MEAL?
Choose your meal – is it time for breakfast, lunch or dinner? Place the foods in the proper place on your plate:
- ½ of the plate for vegetables (you can leave this empty for breakfast)
- ¼ of the plate for lean meat and others (you can leave this empty for breakfast)
- ¼ of the plate for whole grains or whole meal bread
Ask your nurse or dietician to show you:
- What to eat from the different food group
- How many servings of food to eat and what one serving of food looks like
- Healthy methods of cooking
Source: Health Promotion Board (HPB) & Health Hub