Healthy Malaysians

Let’s us Be Healthy Malaysian

Eating is obligatory. As human, we do need food to survive. Food gives us energy to accomplish our daily tasks. Even so, food also can contribute to diseases. But how? Is it because the food itself or the amount of food we eat? Are there any bad food? Basically, there is no such bad food. Bad food is food that cannot be eaten for example, it has rotten or spoiled food. So, the answer is the amount of the food we eat. Portion is important in eating. Because overeating is not good.


Thus, the main point to be made here is moderation. Be moderate in everything you do including food intake. Eating more than you should can lead to weight gain which later can cause obesity.


Lots of action has been made. Every country has different recommendation for their people. Like USA, they have come out with the idea of MyPlate to encourage their citizen to eat healthily and act as a method to ensure their people live healthily.


Malaysia also is not excluded. Ministry of Health Malaysia has developed a guideline for Malaysia community which is called as Malaysian Healthy Plate together with concept named Suku Suku Separuh/Quarter Quarter Half. It is for producing a better and healthier nation.


WHAT IS MALAYSIAN HEALTHY PLATE?

Malaysian Healthy Plate is a new recommendation on healthy eating. Previously, we are following advises based on food pyramid. Even food pyramid is no longer relevant to be used but it does not teach us wrong. Healthy plate is like simpler, applicable and straightforward version of food pyramid.


Malaysian Healthy Plate advises on proper portion on our daily food intake. Generally, it delivers indirect message on complete and balanced diet. The plate is divided into 3 spaces. 1/4 of the plate has come from carbohydrates sources, 1/4 of it from protein-based food and another 1/2 of the plate must be from vegetables and fruits. Not to forget 1 cup of mineral water.



1. First quarter for Carbohydrates

Carbohydrates is the main source of energy. Food in the form of carbohydrates will converted to glucose in the body then cell will take up the glucose and use them to produce energy. That’s why we become energetic after eating carbohydrates.


There are two types of Carbohydrates. Simple and complex. This 1/4 of the plate comes from the complex one. It is suggested to choose whole grain more often due to their high content fibre.


2. Second quarter for Protein

Protein is one of the macronutrients that body needed. Protein has many benefits to our body such as for immune system and making enzymes and hormones. As suggested, 1/4 of the plate must come from protein sources.


Protein is not always have to be lean meat, eggs or seafood. For vegetarian, high vegetables protein is used to substitute the meat. For example, tauhu, tempe and legumes.


Lots of action has been made. Every country has different recommendation for their people. Like USA, they have come out with the idea of MyPlate to encourage their citizen to eat healthily and act as a method to ensure their people live healthily.


Malaysia also is not excluded. Ministry of Health Malaysia has developed a guideline for Malaysia community which is called as Malaysian Healthy Plate together with concept named Suku Suku Separuh/Quarter Quarter Half. It is for producing a better and healthier nation.

3. Half for Vegetables and Fruits

Vegetables and fruits are great sources of minerals, vitamins and fibre. They are recommended to take as much as half of the plate due to the benefits. Some benefit to recall is it helps to reduce the risk of getting critical disease such as diabetes, hypertension, cardiovascular diseases and others. Since it contains various mineral and vitamin, it helps us to have great skin, maintain good health and the most importantly prevent getting diseases.


Fruits are best known as one of the fibre rich food. Fibre can be divided into two categories which are soluble fibre and insoluble fibre. Soluble fibre slows digestion and keep your heart protected. It is believed could help to reduce cholesterol level. In the meantime, insoluble fibre helps your digestion to run smoothly. It might beneficial to add this fibre when constipate.



START NOW

To wrap up, MOH has put great efforts on promoting Malaysian Healthy Plate to their nation. This concept is not ideally created for obese people per se, but for all Malaysian. Apart of it can be a tool for weight loss, it also can be practiced by lean/athlete people to maintain their weight.


It gives benefits to everyone and there is nothing to lose not to start practicing it.


Below are some example menus of Malaysian Healthy Plate. Enjoy practicing!



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