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3 pointers for affordable healthy living in Singapore
Achieve wellness on a budget with these affordable healthy living tips.3 Nov 2023
SOURCE: CPF Board
Healthy living in Singapore does not have to come with a hefty price tag. There are plenty of ways to pursue healthy living without stretching your finances.
From ways to exercise without spending a single cent to healthy
cooking tips, read on to learn more about these cost-effective pointers
for affordable healthy living in Singapore.
1. A healthy diet does not need to be expensive
A common misconception is that healthy eating is expensive. Think
Genetically Modified Foods (GMO) foods, premium meat cuts, and lavish
green smoothies. But in reality, affordable healthy eating is more about
mindful choices than extravagant expenses.
Here are some tips to keep in mind whether you are dining in or out:
Dining in
Cooking your own meals is the best way to eat clean and cheaply. For example, an egg from the supermarket costs $0.40, while a soft-boiled egg at a coffee shop would cost more than double the price!
The thing about cooking at home is that you do not need to be a
master chef to whip up a delicious and nutritious meal. There are plenty
of resources available online, such as YouTube tutorials to help you master basic culinary skills.
If you prefer learning from someone, you can also spend a weekend
learning from your loved ones who cook. It's a great way to bond and
learn new skills at the same time.
Here are a few quick pointers for affordable healthy living when cooking at home:
Invest in pantry staples like herbs, spices, and high-quality soy
sauce. These ingredients not only enhance flavour but also reduce the
need for salt, making your meals both delicious and healthier.
Buy in bulk and prep your meals in advanced for fuss-free lunches.
Learn to prepare healthy and versatile sauces such as pesto and
teriyaki. These sauces are much lower in sodium than the store-bought
variants and are free of preservatives. What’s more, they go great with a
variety of meats and carbohydrates and are easy to whip up!
Keep an eye for food items that are labelled “reduced-to-clear” in
the supermarket. These are discounted items that are due to expire in
the next few days but are still perfectly safe to consume.
While eating out is understandably more expensive than cooking at
home, it does not have to be an artery-clogging experience. The key is
to understand nutrition and the elements of a balanced diet.
For starters, make sure you get two servings of vegetables a
day. While local favourites like Hainanese Chicken Rice and Char Kway
Teow are not known for their vegetables, you can always ask for extra
greens in your meal. The additional cost is usually minimal!
According to the Health Promotion Board, aim to consume the following foods and servings each day:
Half of your plate with fruits and two servings of vegetables
Quarter of your plate with wholegrains (rice and alternatives)
Quarter of your plate with meat and alternatives
The Health Promotion Board also recommends that you choose steamed
or boiled food over fried options. This does not mean that you can no
longer sink your teeth into crispy fried chicken again. The key is to
eat everything in moderation – which means that you can treat yourself
from time to time!
Keep your muscles active with regular exercise
Your muscles and bones are living tissues that need to be worked
regularly to maintain optimal performance. Don’t forget that the heart
is also a muscular organ and needs regular exercise to stay strong and
healthy too!
You do not need to spend a lot of money on a private gym membership
to stay fit and active. There are plenty of ways to keep fit without
spending a single dollar.
Light strolls in the park
If you are just starting out to get active, start slowly with light
strolls in the park. The key is not to overexert yourself and go at your
own pace. Taking any steps to get fit is an achievement itself!
Free ActiveSG Memberships
You can sign up for a free ActiveSG membership
to receive $100 in credits. These can be used for access to public
swimming complexes and gym admissions, as well as booking ActiveSG sport
facilities, among others.
Home workouts
Home workouts have become increasingly popular in recent years, and
you can do them in the comforts of your own home whenever you like.
Once you start feeling confident, try including calisthenics in your
fitness routine. Calisthenics are exercises that use your body weight to
develop strength, endurance, and body coordination. Some examples of
calisthenics include push ups, planks, and squats.
The best part about calisthenics is you do not need any fancy
equipment. Most of the things you need, if any at all, can be found in
your house.
3. Don’t forget your medical checkups
While a balanced diet and regular exercise are important for healthy
living, it is also vital to schedule regular checkups and screenings
with your doctor.
Keep tabs on your general health with regular screening
Early detection of serious illnesses can go a long way in the long run, ensuring better and more cost-effective treatment.
Even if you feel healthy, it is still a good idea to go for annual
health screenings. This helps ensure your body is in good condition and
can detect potential health issues, like cancer, through markers and
other indicators early.
Screen for Life
is a national health screening programme that provides subsidised
health checkups for Singapore Citizens. At $5 or less, eligible
Singapore Citizens can get screening for cardiovascular disease,
cervical cancer, and colorectal cancer at participating CHAS GP clinics
islandwide. Separate subsidies for breast cancer screening are also
available.
Manage chronic disease well and early
Chronic diseases like high blood pressure and diabetes may seem
harmless, but they can lead to serious complications and costly medical
bills in the future if not managed properly.
The Chronic Disease Management Programme (CDMP)
covers 23 conditions, including osteoporosis, diabetes, and high blood
pressure. Patients can receive chronic diseases management care at 1,250
GP clinics, polyclinics, public hospitals, and participating specialist
clinics across Singapore.
MediSave can also be utilised to reduce outpatient expenses
under the CDMP. Patients with complex conditions can tap $700 annually
from their MediSave, while other non-complex conditions can use up to
$500 annually. A cash co-payment of 15% applies for these treatments.
Key pointers for affordable healthy living in Singapore
There are many ways to live healthily without breaking the bank.
Taking charge of your eating and exercise habits, along with regular
checkups and screenings, can help you achieve a healthier and more
sustainable lifestyle.
By embracing these pointers and making healthy living a priority, you
can not only improve your overall well-being, but also potentially save
on future healthcare expenses. Here’s to affordable healthy living!
The information provided in this article is accurate as of the date of publication.
SINGAPORE - Central Provident Fund (CPF) members earned a record amount of interest on their CPF balances in 2023, with the figure crossing $20 billion.
Retirement payouts also exceeded $3 billion to hit a new high, with 513,000 CPF members receiving a monthly income.
The CPF Board said in its 2023 annual report that it paid out $21 billion in interest on CPF balances, an increase of 6.1 per cent from $19.8 billion in 2022. This comes as CPF members’ balances rose by 4.8 per cent to $571 billion.
Mr Bryan Chan, senior solutions specialist at wealth advisory firm Providend, said the average interest rate works out to 3.68 per cent, derived from expressing the total interest of $21 billion paid in 2023 as a percentage of the total CPF balances of $571 billion for the year.
He added that the average interest rate in 2023 is slightly higher than the 3.63 per cent derived from the 2022 figures. This might be because the interest rates on the Special Account (SA) and MediSave Account balances rose above the floor rate of 4 per cent for the first time in 2023, he noted.
The rates are reviewed every quarter and went up to 4.01 per cent during July to September, before rising another 0.03 percentage point to 4.04 per cent in the October-December quarter.
The year also saw a total of $3.4 billion disbursed to CPF members as retirement payouts, up 21.4 per cent from $2.8 billion in 2022.
This works out to a simple average of $552 a month for each of the 513,000 CPF members eligible for payouts.
This is up from about $532 per month in 2022 and $441 in 2021.
Ms Yong Ying-I, chairwoman of the CPF Board, said in the report that, since June 2023, the minimum monthly payout for seniors on the Retirement Sum Scheme had been raised from $250 to $350 per month.
These seniors, who had previously received less than $350 a month, have thus been getting higher payouts from June.
A CPF Board spokesperson said the Retirement Sum Scheme was further enhanced in 2023.
Cohorts born before 1948 have, since June, started to receive their payouts automatically every month. The policy was introduced in 2018, covering members who reached the age of 70 at that time (cohorts born on or after 1948).
Ms Yong added that, since October 2023, the CPF Board has automatically converted any savings in the Ordinary Account (OA) and SA into monthly payouts.
This process of automatically annuitising CPF savings applies only to CPF members who have not met their required retirement sum (RRS).
They may have continued to receive additional contributions to their CPF accounts – for example, if they are seniors who are still working.
Those who have set aside the Full Retirement Sum in cash, or who have a property and the Basic Retirement Sum in cash, are deemed to have met the RRS.
For those who do not meet the RRS, the annuitised savings can be used to provide them with higher monthly payouts for life.
About 7,000 members who are on CPF Life have benefited from this initiative, and many more will benefit in the future, Ms Yong said.
CPF Life provides monthly payouts to CPF members for as long as they live, even after the savings in their Retirement Account have been depleted.
The report noted that, in 2023, 32.4 per cent of active CPF members had not met their RRS, an improvement over 2022’s 33.3 per cent who failed to do so.
It is also a better outcome than in 2021, when 35.5 per cent of active members did not meet the target retirement sums.
An active CPF member refers to a person who is an employee and has at least one CPF contribution for the current month or any of the preceding three months. The self-employed are not considered active members.
MORE ON THIS TOPIC
Slight rise in CPF interest rate to 4.08% for Special, MediSave and Retirement accounts in Q3
How will closing of Special Account impact CPF members when they turn 55?
While the CPF is primarily meant for retirement needs, it is also designed to serve people’s housing and healthcare needs.
OA savings can be used for the down payment on property – both public and private housing – and for the payment of monthly loan instalments.
In 2023, $25.6 billion was used for housing purposes, up 16.9 per cent from $21.9 billion in 2022.
Mr Chan said while more OA savings are being used, the number of members who have tapped their OA for housing has risen too.
In 2023, 1.019 million CPF members dipped into their OA for housing, up from 987,000 in 2022.
This could mean more Singapore residents will own their homes and may not need to pay rental, thus requiring less retirement income in the future, Mr Chan added.
He also said part of the increase in OA usage may be due to rising property prices.
This just means property owners have more home equity to tap in retirement if they eventually decide to monetise their homes, Mr Chan said.
Home owners can do so through government schemes like the Housing Board’s Lease Buyback Scheme, which is applicable for public housing; or DBS Bank’s Home Equity Income Loan that allows private property owners to borrow against their property to boost their retirement income.
They can also downsize to a smaller home and free up the extra cash for their retirement needs.
MORE ON THIS TOPIC
How to get higher returns on CPF savings as OA rate stays the same
Tips for building up that retirement kitty amid CPF, retirement age changes
SINGAPORE - Central Provident Fund (CPF) members earned a record
amount of interest on their CPF balances in 2023, with the figure
crossing $20 billion.
Retirement payouts also exceeded $3 billion to hit a new high, with 513,000 CPF members receiving a monthly income.
The CPF Board said in its 2023 annual report that it paid out $21
billion in interest on CPF balances, an increase of 6.1 per cent from
$19.8 billion in 2022. This comes as CPF members’ balances rose by 4.8
per cent to $571 billion.
Mr Bryan Chan, senior solutions specialist at wealth advisory firm
Providend, said the average interest rate works out to 3.68 per cent,
derived from expressing the total interest of $21 billion paid in 2023
as a percentage of the total CPF balances of $571 billion for the year.
He added that the average interest rate in 2023 is slightly higher
than the 3.63 per cent derived from the 2022 figures. This might be
because the interest rates on the Special Account (SA) and MediSave
Account balances rose above the floor rate of 4 per cent for the first
time in 2023, he noted.
The rates are reviewed every quarter and went up to 4.01 per cent
during July to September, before rising another 0.03 percentage point to
4.04 per cent in the October-December quarter.
The year also saw a total of $3.4 billion disbursed to CPF members as
retirement payouts, up 21.4 per cent from $2.8 billion in 2022.
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This works out to a simple average of $552 a month for each of the 513,000 CPF members eligible for payouts.
This is up from about $532 per month in 2022 and $441 in 2021.
Ms Yong Ying-I, chairwoman of the CPF Board, said in the report that,
since June 2023, the minimum monthly payout for seniors on the
Retirement Sum Scheme had been raised from $250 to $350 per month.
These seniors, who had previously received less than $350 a month, have thus been getting higher payouts from June.
A CPF Board spokesperson said the Retirement Sum Scheme was further enhanced in 2023.
Cohorts born before 1948 have, since June, started to receive their
payouts automatically every month. The policy was introduced in 2018,
covering members who reached the age of 70 at that time (cohorts born on
or after 1948).
Ms Yong added that, since October 2023, the CPF Board has
automatically converted any savings in the Ordinary Account (OA) and SA
into monthly payouts.
This process of automatically annuitising CPF savings applies only to
CPF members who have not met their required retirement sum (RRS).
They may have continued to receive additional contributions to their
CPF accounts – for example, if they are seniors who are still working.
Those who have set aside the Full Retirement Sum in cash, or who have
a property and the Basic Retirement Sum in cash, are deemed to have met
the RRS.
For those who do not meet the RRS, the annuitised savings can be used to provide them with higher monthly payouts for life.
About 7,000 members who are on CPF Life have benefited from this
initiative, and many more will benefit in the future, Ms Yong said.
CPF Life provides monthly payouts to CPF members for as long as they
live, even after the savings in their Retirement Account have been
depleted.
The report noted that, in 2023, 32.4 per cent of active CPF members
had not met their RRS, an improvement over 2022’s 33.3 per cent who
failed to do so.
It is also a better outcome than in 2021, when 35.5 per cent of active members did not meet the target retirement sums.
An active CPF member refers to a person who is an employee and has at
least one CPF contribution for the current month or any of the
preceding three months. The self-employed are not considered active
members.
While the CPF is primarily meant for retirement needs, it is also designed to serve people’s housing and healthcare needs.
OA savings can be used for the down payment on property – both public
and private housing – and for the payment of monthly loan instalments.
In 2023, $25.6 billion was used for housing purposes, up 16.9 per cent from $21.9 billion in 2022.
Mr Chan said while more OA savings are being used, the number of members who have tapped their OA for housing has risen too.
In 2023, 1.019 million CPF members dipped into their OA for housing, up from 987,000 in 2022.
This could mean more Singapore residents will own their homes and may
not need to pay rental, thus requiring less retirement income in the
future, Mr Chan added.
He also said part of the increase in OA usage may be due to rising property prices.
This just means property owners have more home equity to tap in
retirement if they eventually decide to monetise their homes, Mr Chan
said.
Home owners can do so through government schemes like the Housing
Board’s Lease Buyback Scheme, which is applicable for public housing; or
DBS Bank’s Home Equity Income Loan that allows private property owners
to borrow against their property to boost their retirement income.
They can also downsize to a smaller home and free up the extra cash for their retirement needs.
Chor Khieng YuitSenior Business Correspondent
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