At my age (60), height (1.63m) and weight (50.5kg), I need 60g of protein daily, which is about 20g per meal. (Note that it’s important to spread protein intake throughout the day, as the body cannot store protein.)

To achieve 20g of protein, one can consume:

Health Promotion Board (HPB) dietitian Valerie Tay reviews my weekly diet. Her verdict? Based on HPB’s My Healthy Plate guidelines, my meals are generally well-balanced, but I occasionally fall short on protein.

My Healthy Plate is a visual guide of what a balanced meal should look like:

• Half a plate of fruits and veg
• A quarter plate of proteins such as poultry, seafood, eggs, nuts, beans, tofu and dairy products
• A quarter plate of wholegrains, such as a bowl of brown rice, wholemeal bread and rolled oats

She encourages me to prioritise proteins from more nutritious sources, like saba fish, rather than from foods high in undesirable sodium and fat, such as processed meats like sausages.

Protein intake: 49g

Dietitian’s comments : Soya is a good source of protein, and I noticed you opted for soya milk and bean curd with little or no sugar, which is great. The pork in the ramen and the barramundi in the taco are also good sources of protein.

Protein intake: 62g

Dietitian’s comments : Despite consuming mostly bread today, your meals were generally balanced and included enough protein from sources such as nuts, cheese, soya milk and salmon. While you had veg, you could have included fruit. Opting for wholemeal bread instead of white or multigrain bread would be a better choice, as wholegrains provide additional nutrients such as fibre, vitamins and minerals.

Wholemeal bread differs from multigrain bread, which is made from several types of grains that may not necessarily be “whole”.

Protein intake: 58g

Dietitian’s comments : Low-fat milk is a good source of protein, and I see you use it in your coffee and beverages. You also got protein from the meat in the burger, but remember to use chilli sauce and mustard sparingly due to their sodium content. The falafel in your salad also contributes protein.

If you’re choosing hot beverages like a chocolate malt beverage, opt for those with the Healthier Choice Symbol, which states “Lower in Sugar”.

Protein intake: 67g

Dietitian’s comments : Yogurt has protein, and the unsweetened version you had today is a better choice compared with flavoured options. Adding salmon to the bee hoon at both lunch and dinner was a good decision.

Plain popcorn, without sugar and oil, is a good snack since it is low in calories. But it is better to eat snacks such as ice cream, chocolates and cookies in moderation, as they tend to be higher in sugar and saturated fat. It’s great that you included fruit in today’s diet.

Protein intake: 75g

Dietitian’s comments : Your weekend meals appear richer in protein. It’s good that you included salad with falafel for breakfast, as the falafel added protein. The egg, cheese, walnut in the bread, and low-fat milk also contributed to your protein intake for the day.

The wonton noodles are actually a fairly balanced meal, but be mindful of your intake of processed meats such as sausages due to their saturated fat and sodium content. To prevent over-snacking, consider practising mindful eating, where you focus on your food instead of eating while working on the computer or watching TV.

Protein intake: 39g

Dietitian’s comments : On days when it is challenging to meet your protein needs, consider adding a high protein snack between meals, such as yogurt or edamame. But take note that flavoured yogurt, like the one you had for breakfast, typically comes with more sugar than plain, unsweetened yogurt. For a natural flavour, you can add fruits or nuts to unsweetened yogurt.

Adding nuts is a great way to boost your protein intake, and sashimi is also a good source of protein. Including a salad with lunch would have provided more veg. While there was some veg in your tuna sandwich, what’s missing today is fruit.

Protein intake: 49g

Dietitian’s comments : You skipped lunch, possibly because the chocolate snacks made you feel full? It’s best to aim for three meals a day. Skipping a meal means missing an opportunity for your body to take in the nutrients it needs throughout the day.

Your body can’t store protein, so it’s important to consume adequate protein throughout the day. When you include enough protein in your main meals, you are likely to feel fuller for longer and less inclined to snack.