Healthy Eating & Tracking Food Portions
My Healthy Plate
My Healthy Plate is a visual guide created by the Health Promotion Board to help us create healthy and balanced meals. It shows us what foods we should be including at each meal as well as the proportions of each food group.
Source: Health Promotion Board
Each food group provides us with different nutrients and should be included as part of a healthy diet:
Fruits and vegetables are rich in vitamins, minerals and dietary fibre and can help lower your risk of developing stroke, heart disease and certain types of cancer.
Wholegrain foods such as rolled oats, brown rice and wholemeal bread contain vitamins, minerals, inulin, and phytochemicals, which are beneficial for health. Choosing wholegrains over refined grains can reduce the risk of developing heart disease and also aids in blood sugar control. Wholegrain foods also help with weight control as the fibre makes you feel fuller for longer.
Meat & others include meat, poultry, fish, eggs, tofu, dairy, nuts and beans. These are good sources of protein which help maintain lean muscle mass.
Tracking your food intake
Tracking and reviewing your food intake can reveal healthy and unhealthy eating habits that you may not be aware of. It can also show whether you are eating enough of each food group. It can even help identify triggers that lead to unhealthy eating.
You may find that tracking is a bit tedious at first, but it forces you to pay attention to the behavior you are trying to change.
Logging your meals in the NOVIFY app is easy: simply search for the food/drink item or take a photo of the meal you’ve eaten and upload it into the app.
Below is a useful guide on how to estimate portion sizes:
Try logging your next meal and let your health coach know if you have any questions!