Healthy Plate Comparisons

Below is a comparison between HPB’s My Healthy Plate vs Jake’s Healthy Plate

HPB’s My Healthy PlateJake’s Healthy Plate Alternative
Based on science before 2010Based on Science up to 2019
Fill a quarter of your plate with whole-grains. 5 – 7 servings above 7 years old. “Limit to 2-3 servings per day for all age-groups. 2 servings or less if you are over-weight or have diabetes.”
“Whole-grain foods contain vitamins (vitamins B and E), minerals (iron, zinc and magnesium), phytochemicals (lignans, phytosterols) and inulin (a type of dietary fibre). Consuming whole-grains over refined grains can reduce the risk of developing heart disease and diabetes and helps you manage your weight as you get hungry less easily.”Although whole-grain products contain some vitamins and minerals, it is not true that consuming them can reduce the risk of developing heart disease and diabetes. It certainly won’t help you manage your weight because you will still get hungry. Replacing white rice with brown rice is like having white rice and taking vitamin supplements. You still get the same amount of carbohydrates in your body. Makes sense?
Fill a quarter of your plate with meat & others. 3 servings above 7 years oldYou may increase your servings of meat above 3 to replace the fewer servings of carbs until you feel full. Taking more proteins is important to prevent muscle loss especially for people above 45.
“Choose low-fat or non-fat dairy products more often than full-fat dairy products to help maintain a healthy weight.”Do you know that some of the low-fat and non-fat products contain more sugar to maintain the taste? I seriously doubt this will help to maintain a healthy weight! It is either full-fat dairy or nothing.
“While cooking at home, use healthier oils such as canola, olive, soy, sunflower and peanut.”See my section on vegetable oils to find out the truth about such oils. A better option is to cook with grass-fed butter, lard, beef tallow, Olive, Coconut or Avocado oils. Avoid seed oils.
“When choosing snacks, go for healthy options such as whole-grain foods”Limit whole-grain foods especially those in packets. Better snacks are nuts, whole fruit, eggs, dark(above 70%)chocolate .
Recommended limit of sugar is 5 to 11 teaspoons for different age groups.Limit sugar intake as much as you can. Don’t add sugar to your cooking, beverages, drinks etc. Natural sugar from fruits is more than sufficient for our bodies.
They show 1 glass pure fruit juice as an example of 1 serving of Fruit. They show dried fruit too.This is totally misleading. Fruit juice contains only fructose, with no pulp nor fibre compared to whole fruit. Avoid fruit juices at all cost. Dried fruits contain added sugar and other substance to increase shelf life. Eat only whole fresh fruits. Read my section on sugar to find our more about fructose toxicity.
“Use Healthier Oil
Emerging evidence shows that a moderate amount of fat in the diet is beneficial for health, especially if fat consumed is the healthier unsaturated fat. However, 7 in 10 Singaporeans consume too much saturated fat, hence the need to emphasise the quality of fat consumed rather than to consume less fat in general.”
Saturated fats from real foods do not have detrimental effects to our health. Polyunsaturated fats is not healthier. Refer to my section on Saturated fats to find out more.

2 thoughts on “Healthy Plate Comparisons”

  1. Hello there!
    This is my first visit to your blog! We are a team of volunteers and starting a
    initiative in a community in the same
    niche. Your blog provided us beneficial information
    to work on. You have done a outstanding job!

  2. Murali Ayangar

    You are doing a fantastic task Jake…pointing it out so clearly… wonderful info..

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