PROLOGUE: GUIDE
INTRO...
CHAPTER 1: THE
HEAVY TRUTH
CHAPTER 2: WHAT'S A
CALORIE
CHAPTER 3 : EATING
PLAN
CHAPTER 4 : GET
ACTIVE
CHAPTER 5 :YOUR
BEGINNER'S WORKOUT
CHAPTER 6: HEALTHY
LIVING
ANNEX A
ANNEX B
ANNEX C
ANNEX D
ANNEX E
ACKNOWLEDGEMENT
INTRODUCTION
Why You Need to Put That Bag of Chips Away
Military training will not be fun if you are overweight and unfit. In fact, it
would be save to say that it will be a most physically demanding
experience.
More than a few people will tell you that military is going to be most un-fun
anyway, no matter what size and shape you come in. but the truth is, it is
going to be a lot tougher if you are heavy and out of shape.
You can prepare your body for the physical adventure ahead by putting
away that bag of chips you are about to devour. No, it doesn't mean that
you have to eat tiny meals and run 10 kilometers every day. This guide will
tell you what you need to know about getting fitter and trimmer without
torturing yourself.
So, strenuous activity is really not every person's cup of tea. But your body
is a most adaptable machine, and it will be most satisfying to be able to
complete your first 5-km run.
CHAPTER 1
Too much fat isn't good for your body ... the heavy truth...
Excess fat doesn't do you any good. In fact, things can start to go wrong
with your body if you continue to keep your fat cells so stuffed. Obesity
reduces life expectancy and threatens quality of life. You also have a
higher risk of developing serious health problems. These health hazards
include heart disease, diabetes, hypertension a.k.a. high blood pressure,
stroke, and joint problems from all that excess weight your body has to lug
around.
Also, the heat of military training is more likely to get to you if you are
obese. Obesity makes you more prone to heat illness. So the chances of
succumbing to heat exhaustion and heat stroke are definitely weighed
against you.
Turn to Annex 'A' to learn about the SAF's stand on obese recruits.
CHAPTER 2
What's a calorie ... and why too many will make you fat
Calories measure how much energy there is in the food you eat. This
energy enables you to keep doing important everyday stuff like pushing the
buttons on the remote and opening the refrigerator door.
There is nothing bad about calories. Unfortunately, they seem to be
concentrated in all the yummy food like french fries and fried chicken. A
large packet of french fries, for example, contains 450calories. In
comparison, a spring roll (popiah) has only 92 calories.
When your body gets more calories than it need to operate the remote, it
stores the excess calories in your fat cells, which are gathered in the most
obvious sites on your body. That's how you start to become overweight
and start to bulge in the wrong places.
CHAPTER 2
How to measure obesity?
You are considered obese when you have an excessive amount of body fat.
Men with more than 25% body fat and women with more than 35% body fat
are considered obese. One way of measuring obesity is by calculating your
body mass index (BMI).
BMI = weight (in kg) / height x height (in m)
Obesity Classification based on BMI
Classification Men
Women
Normal
24-27
23-26
Severely
obese
>31
>32 >3
The Surgeon General's Report on Nutrition and Health (1998.p284)
Alternatively, you may refer to the Weight for Height table found in Annex D
of this booklet to determine where you stand, and what's your ideal weight.
So how many extra calories do you need to consume before you start to
get fat? An excess of 3500 calories will cause you to put on about 0.5 kg of
body fat. So it wasn't just the burger and fries you had for dinner yesterday
that made you fat (although it certainly made a significant contribution).
The fat in your body has been gradually accumulating, over a long period
of unhealthy meals and insufficient exercise
CHAPTER 2
So, what to do to lose all that fat and get in
shape?
For each 0.5 kg of body fat you want to get rid of, you need to create a
caloric deficit of 3500 calories. Losing weight will not happen overnight. It
has taken many months and years of unhealthy living to put on so much
excess fat, so losing fat will have to be a slow and gradual process.
The best way to lose weight is through a combination of healthy eating and
exercise. An activity that can be performed at a low to moderate intensity
for a long duration is the most effective. For example, if you are an 80 kg
male, walking briskly for 30 min will burn 150 kcal. If you do that everyday
for a week, you will burn 1050 kcal. It will take about three and a half weeks
of daily brisk walks to burn enough calories to get rid of 0.5 kg of body fat!
No, don't diet
What will happen if you put yourself on a ridiculous half-caloric-a-day-diet
now?
Firstly, you will starve. Denying your body of essential nutrients may
produce serious problems. Your kidneys may malfunction, you could start
to lose your hair, feel dizzy, faint, and suffer from muscle cramps. Your
body will also start to conserve energy, by slowing down its basal
metabolic rate, so it uses fewer calories to live. Your body will become less
efficient at using up calories, which obviously makes it a lot harder to use
up all the fat stored in your body.
The safest way to lose weight is to reduce the amount of calories you eat.
Do remember, though, that it is very important to eat a well balanced diet.
CHAPTER 3
Your Healthy Eating Plan
You know that any drastic change to your diet is not going to work. Any
resolution to completely deny yourself of certain food will instantly turn
them into the yummiest, mouth-watering must-haves.
Eating healthy does not mean that you have to completely eliminate fried
food and live on celery sticks. The plan here is to manage your weight by
choosing nutritious food and a lot less fat.
Make sure you get enough of the GOOD STUFF!
Fibre
Besides the obvious advantage of keeping you regular, fibre is good for
weight management. High fibre food tends to make you feel more full, so
you eat less. Snack if you must, but instead of the usual chocolate bars or
curry puffs, try high-fibre stuff like fruits and wholemeal crackers.
Vitamins and Minerals
You are not going to get enough of these if you exist on soft drinks and
fast food alone. Your body really needs its vitamins and minerals to
function properly that means you have to eat a variety of food because
there isn't one mega-source from which you can get all the vitamins and
minerals. So it means your diet must include meat, fish, diary products
(stick to low-fat), vegetables, fruits, beans, etc.
In other words, a varied diet taken in moderate amounts is best for you.
Water
Water is good. Water is essential. Water is fat-free. Help yourself to lots of
it.
Protein
Your working muscles need it, especially when you are going to start
working SO HARD in preparation for BMT. But eat more than your body
needs, and it gets stored as fat. Get protein from meat, fish, poultry, eggs,
milk, nuts, beans, and peas.
Carbohydrate
Found in foods such as potatoes, macaroni, noodles, breads and cereals,
carbohydrates give you energy, so you can start your exercise programme
and walk-run for 20 minutes other day. Hooray!
CHAPTER 3
So what food should you eat?
At the hawker centre or in your school canteen......
Watery food like noodle soup, mee siam, mee soto, meat and fish porridge
are low fat and contain mainly carbohydrate. Spring rolls (popiah), rojak,
stir-fried vegetables are tasty and provide lots of fibre.
Lean meat and poultry, and fish provide protein with less fat.
Some popular hawker food contain lots of fat. Indulge in these dishes
sparingly.
Satay Beehoon
Murtabak
Prawn Mee
Fried Kway Teow with cockles
Laksa Lemak
Oyster Omelette
Fried Hokkien Mee
Nasi Briyani with chicken
or mutton
At fast food outlets, here are ways to cut the fat:
· Eat a small hamburger instead of a large bacon double cheeseburger.
· Drink orange juice instead of soft drinks.
· Choose side orders of coleslaw or mashed potatoes instead of french
fries. If you must have fries, order a small packet.
· Remove crispy fried chicken skin because it contains lots of fat.
Deserts and snacks which contain lots of fat and sugar should not be taken
often. Choose the low fat and low sugar options:
· Choose yoghurt, not ice-cream.
· Fresh fruits, not curry puffs or deep fried spring rolls.
· Ice Kachang and Ice Jelly, not Chendol.
· Chee Cheong Fun or Chwee Kway, not Fried Carrot Cake.
CHAPTER 3
Choose foods that are high in fibre, low in fat, sugar and salt, and moderate
in cholesterol. Remember that diet high in fat, especially saturated, is
known to increase your risks of heart disease, high blood pressure,
diabetes, and some forms of cancer.
Here's a guide to fat in some common food.
Category
Vegetables
and fruits
Choose more often(low in fat)
Banana, apple, orange, plain
vegetables, stir-fried vegetables,
boiled & mashed potatoes
Cooked white rice, chicken &
fish porridge, macaroni soup,
mee siam, noodle soup, spaghetti
with tomato sauce
Skinless baked chicken, braised
chicken in soy sauce, steamed
chicken without skin
Choose less often(high in fat)
Avocado, coconut, french, hash
brown
Meats
Mutton soup, pork floss, lean
cooked boneless pork
Seafood
Tuna in water/brine, steamed
fish, steamed prawns, steamed
cockles, crab stick
Fried rice, nasi briyani with
mutton or chicken, duck rice with
braised duck meat, fried hokkien
mee, fried kway teow with cockles
Fried chicken with skin, chicken
chop, rendang chicken, roast
chicken
Mutton curry, corned beef
sausage, lard, luncheon meat,
roast pork, chinese sausage
Tuna in oil, fried fish head curry,
prawn fritters, deep-fried baby
squid
Milk &
milk
products
Skim milk, low fat cottage
cheese, low fat yoghurt
Fresh milk, cheddar cheese, cream
cheese, ice cream
Cereal &
cereal
product
Poultry
Really Great Ideas to help you Stick to your Really Healthy Eating Plan
1. Don't skip meals. You'll get so hungry that you'll overeat.
2. Don't keep unhealthy snacks in the house. You can't eat it if it's not
there.
3. Eat slowly. It takes about 20 minutes for signals to reach your brain to
tell you that you are full.
4. Don't cut out favourite foods completely, even though you realise that
they are unhealthy. Allow yourself favourites occasionally - but in moderate
amounts (occasionally DOES NOT MEAN 3 times a week).
5. Drink some water before and during your meals. Fluid will make you feel
full, and reduce the likelihood of overeating.
CHAPTER 4
Get Active !!!!
Sorry, that was just to get your attention... there's no quick fix solution for
getting in shape. The reason why you are above your proper weight is that
you have been eating too many high calorie foods which are very yummy
but which your body doesn't need.
So you are going to get yourself on the healthy eating plan which I just told
you about. The next step is to start doing things which make you move
about a lot. For example, you could leave that bag of chips (which you were
supposed to have thrown out but did not) in the kitchen. At each
commercial break, get off your couch, walk across the living room into the
kitchen and allow yourself one chip, which would make you so silly that
you'll off chips for the rest of your life. Hooray!
Your Exercise Plan
Your goals are to rid yourself of all that excess weight you are carrying
around, and get your body ready for military training.
For your plan to work at all, it must follow the F.I.T.T.
formula:
F is for frequency, which must be 3 to 5 days per week.
I is for intensity, or how hard you must work. One way to find our hoe hard
you're working is by calculating your heart rate. If you are mathematically
inclined, the formula for calculating how hard you are working can be
found at the end of this section. Or you could simply work hard enough to
perspire, but are still able to talk without gasping desperately for air.
T is for time spent on each exercise session, which you must do for 20 to
30 minutes.
T is also for type of exercise. If you really dislike an activity you won't keep
at it for very long. That said, however, you must do your brisk walking
sessions and eventually progress to running, because it is an essential
activity for BMT survival. It is also an excellent fat-burner.
All your workouts should consist of the following sections:
Warmup
5-10 min
Your chosen aerobic
exercise
15-60 min
Cooldown
5-10 min
CHAPTER 4
Calculating Your Heart Rate
Here's how to calculate your target heart rate:
Step 1. Subtract your age (years) from 220 to find your predicted
maximum heart rate:
220 - ________ = ________________
(age) (maximum heart rate)
Step 2. Multiply Step1. by 0.6 to ________________________
find your target heart rate for target heart rate
starting a fitness programme. (60% of maximum heart rate)
Measure your heart rate to find out if you have been exercising hard
enough:
· Take your heart rate within 15 seconds after ceasing exercise.
· Place your right index finger and middle finger on the left side of
your left wrist, along the tendons just below the base of your thumb.
· Count the pulse beats that you feel for 10 seconds and multiply that
number by six.
_________________
(exercising heart rate)
CHAPTER 5
Your Beginner's Workout
There are several sections to your work-out.
The warm-up phase does just that: it helps your body get warmed up and
ready to do some hard work. You can do some easy stretches for about 5
to 10 minutes and prevent injury.
CHAPTER 5
The muscular strength and endurance phase is when you do stuff like
push-ups and sit-ups. These exercises are sometimes hard to do when you
are just starting out. But you don't need to be able to do a hundred sit-ups
right now. There are easy ways to teach your body to do these exercises.
CHAPTER 5
Cardiovascular fitness is also called stamina or endurance. Brisk
walking is always a good way to start.
Week One
Walk briskly for 20 minutes. Do this at least 3 times a week, but remember
to have a day's rest between walks.
Week Two
Alternate walking and slow jogging at 2 minutes intervals keep going for 20
minutes.
Week Three
Increase your walking and slow jogging intervals to 3 minutes try to keep
moving for 20 to 30 minutes.
Work on your stamina at least 3 times a week. It will help you tremendously
in your BMT, and together with proper eating, will help to get rid of excess
fat. Be patient, progress slowly. Your goal right now is to be able to do a 20
minute continuous slow jog.
Here are some activities and the calories you will burn if you participate for
30 minutes.
Activity Weight in kg
70
75
80
85
90
95
Cycling, easy
Walking
Badminton
134
168
204
144
180
218
154
192
233
163
204
247
173
216
262
182
228
276
Tennis
229
245
262
278
294
311
Running, easy
Running, x-country
284
342
304
367
324
391
344
416
364
440
385
465
CHAPTER 5
Activities such as these will help build stamina and endurance.
CHAPTER 5
The cool-down phase tells your body that you are slowing down. Don't sit
down immediately after your work-out. Walk around slowly and catch your
breath. You should do some of the easy stretches you did for warm-up.
When to do what
You do not always have to work on your muscular endurance and strength
and stamina in the same session. Listen to your body. If you feel just like
slow jog and nothing else, carry on. You can work your muscles on a
separate day. Remember though, that your muscle work and your stamina
work must be done at least 3 times a week, either in the same session or
separately. What must always be done is the warm-up and cool-down. They
are important because they help to prevent injuries.
Remember these as you embark on your fat-burning quest
· Exercise during the cooler parts of the day, either in the early morning, or early
evening after the sun goes down.
· Wear as little as possible and wear loose fitting clothes.
· Drink at least 6 to 8 glasses of water each day and more if you are exercising.
· Drink before, during, and after exercise.
· Shoes must fit properly
CHAPTER 6
Your Commitment to Healthy Living
Here's a quick recap of what you have learnt:
Weight loss can be achieved through a combination of
a. Increases physical activity and
b. Decreased caloric intake
Annex B features some successful obese recruits who have been selected
for
Officer Cadet School.
Now make a commitment to start living healthy!
Your first step is to fill in your personal details below:
MY PERSONAL RECORD
Name : ________________________________________
Date : ___________________
Height : ____________________ cm
Weight : _______________________ kg
According to the weight-for-height table, I should be in this weight range :
___________kg to ___________kg
I am __________________kg overweight.
CHAPTER 6
My Weight Loss Plan
Now, set your weight-loss goals. Remember, safe and effective weight loss
should be at a rate of 0.5 kg to 1 kg per week.
I plan to lose ___________kg per month .
Date
My Record of weight loss
Weight Lost (kg) Date Weight
Lost (kg)
My Fitness Plan
Your fitness plan is an important and vital part of losing weight. Begin with
easy activities, and gradually increase the effort and time spent on exercise
as your fitness improves.
These are the activities I an interested in (e.g. walking, cycling)
1. _______________ 4.________________
2. _______________ 5. _______________
3. _______________ 6.________________
I will set aside one hour *3/4/5/6 days a week for my fitness activities.
(* circle one)
My Activity Record
Date
Activity
Minutes
Remarks
ANNEX A
So, what happens in the SAF if you are obese...
1. All obese recruits are considered combat fit, unless you have other
medical problems.
2. Basic Military Training or BMT will be four months long. Within these
four months, you will have to pass all fitness and training requirements.
3. If you don't meet requirements at the end of your BMT, you may have to
repeat the four-month BMT.
4. There will be remedial training for obese recruits who fail to make good
progress during BMT. The really bad news is that remedial training requires
weekend requirement.
5. If you are obese at enlistment, you will have a lower chance of getting
into certain vocations. To be a pilot, for instance, requires a high level of
fitness
6. Admittance to Officer Cadet School or OCS depends on fitness test
results. So obesity and low fitness levels will hamper your chances.
7. If you are posted to a combat unit after BMT, you will be treated no
differently from other non-obese recruits. So if your fitness is still poor,
you are required to attend remedial training, which may involve weekend
confinement.
What you can do...
Make the decision to get rid of excess fat and get fit. Use the advice in this
book to start your new healthy lifestyle.
· If you are no longer obese at enlistment, you will not have to endure four
months of BMT.
· If you lose that fat and get fitter, you will have an easier time in the SAF. It
will be easier to meet fitness standards when the time comes for
enlistment.
· A fitter and slimmer you, will increase your chances of becoming an SAF
officer!
ANNEX B
Success Stories…
Meet some officer cadets who attended the 5-month BMT for obese recruits
Officer Cadets Ng Yong Sim, Harvey Quek Ching An, Rosli B. A. Rahman
and Tan Kian Teck spent five months in Basic Military Training. They are
among a successful group of obese recruits who have been chosen for
officer cadet training.
Their success stems form commitment to a healthy lifestyle. They eat three
well-balanced meals and avoid snacking between meals. Exercise is a
regular part of their lives, and plays an important role in helping to maintain
weight loss and improve fitness.
Profiles
OCT Harvey Queck Ching An used to eat fast food and chocolates at any
hour of the day. He never exercised. He also used to weigh 84 kg. After five
months of military training, he now weighs 70 kg. The weight was lost
through a combination of daily exercise and a well balanced diet which
includes vegetables and fruits. He has "gained more self- confidence" and
feels lighter and healthier. His advice to pre-enlistees is to "make a lifelong
commitment to stay healthy and fit".
ANNEX B
At 75kg, OCT Rosli B. A. Rahman is 13kg lighter that his pre-enlistment
weight. He feels "healthier and fitter" and is "proud of" his "good body". He
now eats a healthy diet and avoids snacking between meals.
OCT Tan Kian Tack run regularly and does weight training to build
muscles. He now weighs 80kg, after losing 12kg through a change in
lifestyle. Together with regular exercise, he eats a well-balanced diet and
avoids oily and fried food. Because of this size in the past (92kg), OCT Tan
used to find it difficult to approach girls. Now, he has improved on his
appearance and has many girlfriends.
OCT Ng Yong Sim's advice to pre-enlistees is to "prepare yourself well
before BMT so as not to suffer too much". He has lost 10kg through a wellbalanced diet and daily exercise.
ANNEX C
Important Message For Parents
Your child has been identified as being obese and he has been given this
handbook to assist him to lose the excess weight. As a parent, you must
understand that your support is important to your child. The following facts
and information are given to facilitate your role. Take time to read,
understand and assimilate them. You can help your child cope easier with
national service training and avert serious long term health consequences.
Consequences of Obesity
The negative results of obesity on a child's appearance, posture, selfesteem and physical fitness are equally significant to the various well
known associated health risk like heart disease and hypertension. Fitness
is especially essential to your child who will be due for his National Service
in a few years time. An overweight recruit will receive no special treatment
during national service. He will have to go longer Basic Military Training (16
weeks), as compared to the non-obese recruit (10 weeks) and he can be
posted to a combat vocation like rifleman or combat engineers. Being
physically fit before enlistment will definitely enhance his ability to cope
with the physical demands in National Service and lower the risk of training
injuries. Furthermore, a fitter recruit will undoubtedly stand a better chance
of becoming an SAF officer.
Facts About Obesity
Obesity is not all in the genes. There are a lot more we can do about it. Diet
and physical activity are two important factors, we can modify to achieve a
healthier body weight. The best way to lose weight is to cut down on
energy input (i.e. food or calories intake) and increase energy output
(physical activities). However crash dieting and rapid weight loss should be
avoided, as inadequate food intake can affect your child's growth and
development. Once a healthy weight is attained, one must continue to
balance food intake and energy output to maintain it. Thus, help your child
adopt a healthier eating habit and active lifestyle now. It will benefit him for
life.
ANNEX C
A Balanced Diet
1. You can plan a balanced diet for your child by using the food pyramid as
a guide (see Annex E). Include food from all four food groups everyday.
Having a variety of food everyday will make his diet more interesting and it
will help him to stay with his new eating pattern.
2. Make sure they have at least two meals at home everyday, such as
breakfast and dinner, so that you can control their food intake and ensure it
is balanced.
3. Prepare and encourage them to take food that low in energy but high in
nutrients such as plain rice, bread, low-fat cheese and milk, unsweetened
juices, lean poultry and meat, fish and bean curd, fresh fruits and
vegetables. Discourage them from indulging in high-energy food such as
fried food, pastries, cakes, soft drinks, cordials, chips and crisps. Do not
store "tempting" food like candies, chips or nuts at home.
4. Have regular meals times and avoid skipping meal as this will only make
them hungry leading to overeating later. Eat only at the dining table. Do not
allow them to eat at the refrigerator or in front of the TV.
5. Use these fat-saving tips when cooking at home: for stir-frying use just
enough oil to avoid sticking to the pan. Replace high fat ingredients such
as coconut milk with low fat choices such as low fat milk. Replace full
cream with low-fat or skimmed milk. Deep-fry just twice a week. Drain oil
well. Grill, broil, bake, steam and micro-wave more often.
6. Teach your child to be selective when eating out in school canteen or
hawker centers. Dishes with thin, watery gravy like noodle soup, mee siam
have fewer calories than those with thick smooth gravy e.g. laksa. Avoid
greasy, sweet and creamy food such as fried rice, fried oyster omelet,
chendol or cakes. Take only occasionally. Avoid fast food.
ANNEX C
Encourage Your Child To Be Active
1. Regular physical activities provide a multitude of physical, psychological
and social benefits. It improves appearance and posture, controls weights,
and improves fitness. Psychologically, an active person has a greater
sense of well being and feel more confident.
2. Do not force your child into any physical work-out but discuss with him
his specific interests and let him choose activities he enjoys. Encourage
him to take part in the school's physical education classes and sports
program; provide opportunities for taking lessons or classes in sports or
physical activities, and be supportive of the time commitment needed to
participate in these activities. Show enthusiasm and support for their
accomplishments without expecting superior athletic achievements.
Promote life-long sports like swimming, cycling, racquet games or jogging.
3. Make time for physical activities and recreation with your child.
Do It as A Family
Children always look upon their parent as role model. Therefore your
eating habit and lifestyle can exert a significant influence on your child. By
letting them know your beliefs towards a balanced diet, and showing them
how much you enjoy being active, will motivate your child to do the same.
Changing to a healthier eating habit and active lifestyle should not only
involve the obese child, but each and every one in the family. When the
entire family participates, it helps your child to stay with the new changes
and enhances the relationship between you and your children.
With the support from the whole family, losing excess weight will no longer
be an impossible task.
Your child needs your support.
ANNEX D
Weight for Height Table for School Children Boys (Height 124cm to
190 cm)
Height
(cm) (a)
Underweight
(kg)
Borderline
underweight (kg)
Healthy
weight (kg)
(c) (d)
Borderline
overweight (kg)
Overweight(kg)
124
19.2 & below
19.3-21.9
22.0-26.2
26.3-28.7
28.2 & above
126
20.2 & below
20.3-22.8
22.9-27.6
27.7-29.9
30.0 & above
128
21.2 & below
21.3-24.0
24.1-28.9
29.0-31.5
31.6 & above
130
22.2 & below
22.3-25.3
25.4-30.3
30.4-33.0
33.1 & above
132
23.2 & below
23.3-26.5
26.6-31.9
32.0-34.6
34.7 & above
134
24.5 & below
24.6-27.6
27.7-33.5
33.6-36.1
36.2 & above
136
25.8 & below
25.9-28.9
29.0-34.9
35.0-38.2
38.3 & above
138
26.8 & below
26.9-29.9
30.0-36.5
36.6-40.0
40.1 & above
140
27.9 & below
28.0-31.1
31.2-37.8
37.9-41.9
42.0 & above
142
29.2 & below
29.3-32.7
32.8-39.7
39.8-43.9
44.0 & above
144
30.3 & below
30.4-33.9
34.0-41.2
41.3-45.7
45.8 & above
146
31.7 & below
31.8-35.0
35.1-42.9
43.0-47.6
47.7 & above
148
32.8 & below
32.9-36.4
36.5-44.8
44.9-49.3
49.4 & above
150
34.1 & below
34.2-37.9
38.0-46.5
46.6-51.1
51.2 & above
152
35.2 & below
35.3-39.2
39.3-48.1
48.2-52.9
53.0 & above
154
36.6 & below
36.7-40.8
40.9-50.0
50.1-54.9
55.0 & above
156
37.8 & below
37.9-42.1
42.2-51.8
51.9-56.9
57.0 & above
158
39.0 & below
39.1-44.0
44.1-53.7
53.8-58.8
58.9 & above
160
40.6 & below
40.7-45.6
45.7-55.1
55.2-60.9
61.0 & above
162
41.9 & below
42.0-47.1
47.2-57.3
57.4-62.9
63.0 & above
164
43.4 & below
43.5-48.8
48.9-59.0
59.1-65.0
65.1 & above
166
44.9 & below
45.0-50.6
50.7-60.9
61.0-67.5
67.6 & above
168
46.3 & below
46.4-52.1
52.2-63.2
63.3-69.8
69.9 & above
170
47.7 & below
47.8-53.9
54.0-64.7
64.8-71.7
71.8 & above
172
49.0 & below
49.1-55.6
55.7-67.4
67.5-74.3
74.4 & above
174
50.4 & below
50.5-57.3
57.4-69.6
69.7-76.6
76.7 & above
176
51.7 & below
51.8-58.4
58.5-71.1
71.2-77.9
78.0 & above
178
52.9 & below
53.0-59.9
60.0-73.1
73.2-80.1
80.2 & above
180
54.2 & below
54.3-60.9
61.0-74.9
75.0-81.7
81.8 & above
182
55.4 & below
55.5-62.2
62.3-76.7
76.8-83.7
83.8 & above
184
56.4 & below
56.6-63.7
63.8-77.9
78.0-84.9
85.0 & above
186
56.9 & below
57.0-64.7
64.8-79.4
79.5-86.4
86.5 & above
188
57.9 & below
58.0-65.4
65.5-80.7
80.8-87.7
87.8 & above
190
58.9 & below
59.0-65.9
66.0-81.7
81.8-88.9
89.0 & above
ANNEX E
The Healthy Diet Pyramid
SINGAPORE ARMED FORCES
All rights reserved.
No part of this publication may be reproduced without the prior permission of the Ministry of
Defence.
Jointly published by Physical Training and Sports Branch, G6 Army and Headquarters Army
Medical Service, Ministry of Defence