Health pyramid

According to the food pyramid, I should take more rice and whole-grain alternatives and less fatty, oily and salty food.

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Food group: Rice and alternatives

Servings: 5-7

Example of 1 serving:

• 2 slices bread (60g)
• ½ bowl* rice (100g)
• ½ bowl noodles or beehoon (100g)
• 4 plain biscuits (40g)

Food group: Fruit

Servings: 2

Example of 1 serving:

• 1 small apple, orange, pear or mango (130g)
• 1 wedge pineapple, papaya or watermelon (130g)
• 10 grapes or longans (50g)
• 1 medium banana

Food group: Vegetables

Servings: 2

Example of 1 serving:

• ¾ mug** cooked leafy or non-leafy vegetables (100g)
• ¼ round plate+ cooked vegetables

Food group: Meat and alternatives

Servings: 2-3

Example of 1 serving:

• 5 medium prawns (90g)
• 3 eggs (150g)++
• 2 glasses milk (500 ml)
• 2 slices of cheese (40g)

Analysis of diet according to pyramid

Consistently, for all 3 days, my level of sodium intake was higher than recommended which is right at the top of the pyramid, meaning that its intake should only be minimal amounts. Excess sodium increases our risk of heart attacks and strokes. For all 3 days, I've eaten food which contribute to high sodium intake such as beehoon, duck rice, carrot cake, etc. I should cut down on such unhealthy, fried food.

I've also not been getting enough calcium in my diet which would lead to several problems such as osteoporosis. Calcium can be obtained from the meat and alternatives level (milk, cheese), fruit and vegetables, and rice and alternatives. I should eat more food such as calcium-enriched bread, leafy vegetables, dairy products (e.g. high-calcium soya bean milk) and tofu.

I've also been eating fatty food, such as duck rice and chicken pasta, which falls right at the top of the pyramid, meaning that its intake should only be minimal. A diet high in fat could result in issues such as obesity and heart disease. Therefore, I should cut down on such food and be more conscious of my fat intake.