Serving healthy food begins with the choice of ingredients. All food contains nutrients but it is important to choose food types with more nutritional value.
  • Give priority to food groups that are rich in carbohydrates as a source of energy such as rice, bread, noodles and tubers.

  • Also give priority to food groups that provide vitamins, minerals and fibre, such as fruits and vegetables.
  • Choose food groups that provide protein, such as fish, chicken, meat and nuts.
  • Choose food groups that are rich in calcium such as milk, cheese and yogurt. Other sources of calcium include fish such as anchovies, tamban and sardines.

  • Reduce usage of fats, oil, coconut milk, sugar and soft.

  • Use low fat milk or shim milk to replace parts of coconut milk in cooking. To thicken dishes, add thinly sliced potatoes or ground onions.

  • Reduce consumption of foods that are high in fats, oil, sugar and salt such as snacks and fast foods.

For fruit and vegetables:

  • Choose fresh fruit and vegetables.

  • Buy local fruit and vegetables.

  • Consume more coloured fruits and green leafy vegetables.

Select unprocessed food such as unpolished rice, whole meal cereals and other non-processed foods.