Get Fit 2023-Background Information Form

NUTRITION

Manage daily calorie intake (On average, an adult men need 2,200 calories per day and adult woman needs 1,800 calories per day)

Incorporate more wholegrains into my diet

Reduce sugar intake

Reduce fat intake

Increase consumption of fruits and vegetables

PHYSICAL ACTIVITY

Aim for at least 150 - 300 minutes of moderate intensity physical activity per week

Increase strength training

Reduce sedentary habits at work

Manage my daily calorie intake

Download a fitness app to track my daily calorie intake, so that I do not exceed my daily limit.

Choose lower-in-calorie meals under the Healthier Dining Programme when dining out

Cut down the portion size of my meals

Increase calorie intake and have a balanced diet following My Healthy Plate guidelines

Others

Incorporate more wholegrains into my diet

Replace white rice with brown rice or mixture of brown and white rice

Opt for wholegrain bread instead of white bread

Opt for wholegrain noodle instead of regular noodle

Have wholegrains cereals or oats for breakfast

Substitute wholegrain flour for all or part of white flour when cooking or baking

Others

Reduce sugar intake

Make water as the default drink option

Cut down on sugar sweetened drinks (i.e. soda, energy /sport drinks, flavored yogurts drink etc.)

When consuming packaged drinks, swap from regular option to healthier option (i.e. lower in sugar or zero sugar) by looking out for the Healthier Choice Symbol.

Ask for less or zero sugar for my Kopi/Teh/Bubble tea

Ask for less or no gravy/sauces, or to be served on the side when dining out

Reduce sugar-loaded desserts (i.e. cakes, donuts, ice-creams, chocolates, candies etc.)

Compare food labels and choose products with lowest amount of added sugars

Others

Reduce fat intake

Increase consumption of fruits and vegetables

Eat fresh fruit for dessert after meals

Snack on freshly cut fruits or vegetables sticks (carrot/cucumber/celery) in between meals

Order at least 2 vegetables dishes in economy rice meal

Fill half my plate with fruits and vegetables at every meal

Ask for more vegetables when eating out

When shopping, buy enough fruits to provide for 2 servings each day

Others

Aim for at least 150 minutes of physical activity per week

Join the Get Fit! Bi-weekly virtual workout sessions

Pick up a sport as a hobby

Others

Increase strength training

Join the Get Fit! Bi-weekly virtual workout sessions

1. Squat

2. Push up

3. Sit-up

Reduce sedentary habits at work

Stand while working

Take 3 – 5 mins walk for every hour of sitting

Walk to lunch destination instead of ordering in or taking public transport

Walk to my colleague for discussion instead of via call/email

Others

Background Information

Basic Health Survey

(e.g. jogging, swimming, cycling, brisk walking, playing soccer, basketball and dancing)

(For example, 3-in-1 coffee or tea, soft drinks, fruit drinks/juices, packet drinks, milo, cordials)

(For example: ordering less sugar at the drinks stall, instant coffee with less sugar, reduced sugar or no sugar in soy milk)

(e.g. dishes with HPB's healthier choice symbol, 500kcal meals, meals with healthier substitutes)

My goals

My goals for the next fitness measurement:

I want to improve the following... (Choose at most 2 from each category)

How will I do it?

How will I do it?

How will I do it?

How will I do it?

How will I do it?

How will I do it?

Join Get Fit! 12 weeks programme and improve in Body Weight Strength Assessment.

How will I do it?

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Safety:

Personal Data Release Agreement:

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