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New national surveys show most Singapore residents consume too much sodium and calories even as 87 percent meet physical activity targets, prompting experts to warn that exercise cannot offset a poor diet.
Nearly 95 percent of Singapore residents consume about double the recommended daily sodium limit, and more than half exceed their calorie needs, even though 87 percent meet national physical activity targets.
The findings come from the 2025 National Nutrition Survey and related national health data. The survey shows average daily calorie intake rose to 2,460 kcal, up from 2,410 kcal in 2022 and 2,360 kcal in 2019. Total dietary fat intake has also risen over the years. Sodium intake remains a major concern.
High Sodium Intake Despite Activity
More than nine in 10 residents, or 95 percent, consume too much sodium, averaging roughly 4,000mg a day. That is double the recommended daily threshold of 2,000mg, or about one teaspoon of salt. Experts warn that physical fitness cannot completely offset a bad diet. Staying active remains a vital pillar of health, but doctors say many patients mistakenly believe exercise gives them a free pass to eat poorly.
My patients are exercising more today than before, but many of them erroneously think they can compensate for that with excessive calorie and sodium intake, said Donna Tan, a family physician, consultant and deputy director of NHG Polyclinics clinical services department. You might run three times a week but still be overweight. For someone who goes to the gym regularly, if your diabetes is not optimally controlled, you would be considered unhealthy, Tan said.
Tan, who has a special interest in weight management, said she reminds patients that exercise alone cannot offset poor diet, inadequate sleep, stress, or poorly controlled conditions such as diabetes and hypertension. She advised them to keep exercising but watch portion sizes and avoid overeating after a workout. She also cautioned that seemingly healthy options such as granola, smoothies, fruit juices, salads with creamy dressings and large sandwiches may contain excessive calories, sugar, fat or sodium.
Yong tau foo stuffed with fish paste can also be high in sodium, so she said it should be balanced with vegetables and plain tofu. Even hydration habits can be misconstrued as healthy. Tan said some people drink a bottle of isotonic drink or more after 30 to 45 minutes of brisk walking, line dancing or recreational cycling, but this is typically unnecessary and adds extra sodium and even calories.
Dining Out and Hidden Sodium
With more people eating out more frequently, avoiding hidden calories and sodium can be an uphill battle. Commonly consumed dishes like fried carrot cake with dark soya sauce, mee siam and nasi briyani have become saltier and higher in calories over time. The Health Promotion Board said soupy dishes are among the foods commonly consumed by residents with the highest sodium intake. Certain gravy-based dishes can also hide a lot of sodium.
A bowl of mee siam contains 3,800mg of sodium today, up from 2,700mg in 2023, HPB said. Ng Teng Fong General Hospital principal dietitian Lim Ruey Jiun said most people opt for clear soup-based meals as part of healthier eating. But soup can be high in sodium, especially when made with stock cubes, seasoning powders, sauces and processed ingredients.
One teaspoon of stock powder can add about 750mg of sodium, while one teaspoon of dark soya sauce can have 400mg of sodium, she said. A bowl of sliced fish noodle soup can have 1,400mg of sodium, so people should halve their sodium intake by drinking half the broth or leaving most of it behind, she said.
Lim also said one cup noodle has about 1,900mg of sodium, one salted egg has 1,500mg and one tablespoon of ikan bilis has 450mg. Rising dining out and trendy foods increase hidden sodium, so reducing salt intake can improve blood pressure and overall health. The disconnect extends beyond daily eating habits to how patients view chronic disease management.
Chronic Disease Risk Misconceptions
At the National University Hospital, Tai E Shyong, a senior consultant at the Division of Endocrinology, said many patients refuse medication and tell him they will just exercise. Patients often fall into the trap of thinking in silos, for example, believing that eating sugar is the only thing that causes diabetes, or that a high-salt diet is the only thing that causes high blood pressure, Tai said.
But most conditions have multiple risk factors, and every choice interacts with bodies in different ways and across different time frames, he said. People often underestimate the amount of lifestyle modification they make. They are consuming less sugar, but if their calories have gone up, they are not going to lose weight. Caloric excess can lead to obesity, which already affects 12.7 percent of residents aged 18 to 74, according to the 2024 National Population Health Survey.
Rising sodium intake can cause even higher rates of hypertension. As blood pressure rises across the board, we will see a corresponding increase in severe, life-altering complications, specifically things like chronic kidney disease and strokes, warned Tai.
Activity Levels and Muscle Loss
In addition, while protein intake is largely adequate for the population, sarcopenia or age-related muscle loss remains a lingering concern among older adults. According to the survey, half of those aged 50 to 69 still do not meet their daily protein target of 1.2g per kilogram of body weight. Although total physical activity levels here are high on paper, it is unclear if they align with overall health.
Tai said evidence shows people tend to over-report moderate- and high-intensity activity and under-report the total when they self-report in surveys. The National Population Health Survey was conducted via household interviews. Much also depends on the type of exercise performed. Active commuting may contribute to total physical activity but may not be sufficient to burn off excessive calories.
Walking to the bus stop, some people will say that is moderate intensity, Tai said. Singapore residents are moving more but also consuming too much sodium and too many calories, the latest national health and nutrition surveys show. Experts are urging public awareness and healthier cooking practices in eateries to help reduce salt intake and improve blood pressure and overall health.
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straits_times:This story was compiled and edited by the HeadTopics newsroom and HT AI from the reports above.
Singapore National Nutrition Survey Physical Activity Dietary Habits Sodium Intake Singapore Sodium Intake National Nutrition Survey 2025 Exercise And Diet Hidden Sodium In Food Hypertension Risk
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