Eat right with the new Malaysian food pyramid

By K.M. LEW

   

     We Malaysians love food so much that we even greet each other by asking, “Have you eaten?”

However, let’s also remember that eating is not just about satisfying our taste buds, but also meeting our nutritional needs.

     We need energy (carbohydrates, protein and fats), micronutrients (vitamins and minerals) as well as healthy phytochemicals (naturally occurring food substances in plant-based foods). Fortunately, we can meet such diverse requirements by eating a variety of foods every day.

     Our bodies need different nutrients in varying amounts (e.g. more energy-giving carbohydrates, moderate levels of protein and small quantities of vitamins and minerals). The way to achieve the required nutritional balance is by ensuring that our daily diets comprise mostly foods from the base of the Malaysian food pyramid and least of those at the top.

Proper diet following the food pyramid (below) is important for good health.

     Another factor to note is moderation. We should not eat too much or too little, but just enough. The Pyramid recommends the number of servings that we should eat daily from each food group to meet our nutritional needs which are, in turn, determined by our gender, stage of growth, physical activity level and state of health.

     Besides observing variety, balance and moderation, we can further optimise our nutrition by better acquainting ourselves with the main food groups that contribute to our daily energy and nutrient needs, based on the Malaysian Dietary Guidelines (MDG) 2010.

Energise your life

Eat adequate amounts of rice, other cereal products (preferably wholegrain) and tubers.

·Eat rice, other cereal foods (e.g. noodles, bread, oats) or tubers (e.g. potato, sweet potato) at every main meal.

·Choose cereal products (e.g. bread, biscuits, breakfast cereals) that are high in fibre and low in fat, sugar and salt.

     Choose wholegrains — these retain all parts of the natural grain, including the bran and germ. They contain more vitamins, minerals, healthy plant compounds and fibre, compared with refined grains.

     Wholegrains can help improve gut health, reduce common gastrointestinal problems (e.g. constipation) and lower the risk of chronic diseases (e.g. obesity, heart disease and cancers).

     Here is a wholesome wholegrain tip: Choose unpolished rice, wholemeal biscuits and bread, whole wheat noodles and wholegrain breakfast cereals. Read food labels for wholegrain content.

Protect your health

Eat plenty of fruits and vegetables every day.

·Eat at least three servings of vegetables and two servings of fruit each day.

·Eat a different type of fruit and vegetable with every meal.

·Have dark green leafy vegetables with edible stems (e.g. sawi or kailan) every day, or a few times a week.

·Eat tomatoes, bittergourd, ladies fingers, carrots and non-leafy vegetables (e.g. cauliflower, broccoli) several times a week.

·Fruits can be taken fresh, canned, naturally dried and unsweetened, or in the form of 100% fruit juice without added sugar or preservatives.

     Go multicoloured — the phytochemicals in fruits and vegetables give off the green, red, orange, yellow, purple and other marvellous hues that make them look so appetising.

     Most phytochemicals act as antioxidants that combine with other nutrients to help protect body cells.

     Some of the more well-known phytochemicals include:

·Carotenoids (e.g. beta-carotene in mangoes and carrots, and lycopene in tomatoes)·       

·Polyphenols (e.g. resveratrol in grapes, quercetins in apples, and anthocyanins in red dragon fruit).

·Glucosinolates/indoles (found in cauliflower, broccoli, cabbage and kailan).

Build up your body

Consume moderate amounts of fish, meat, poultry, egg, legumes and nuts.

·Choose lean cuts of meat and poultry.

·Consume eggs in moderate amounts, up to an average of one a day (whole or in dishes).

·Eat legumes daily. Add peas, beans and lentils or dhal to soups and dishes, or serve legume products (e.g. tempeh and tauhu).

·Take nuts and seeds at least once a week as snacks or replacement for meat and poultry in cooked dishes.

     Eat fish — they supply protein, B vitamins and iodine. Small fish with edible bones also provide calcium. Generally lower in cholesterol, some fish are also high in omega-3 fatty acids.

     Fish consumption is associated with lower risk of heart disease. Consume a serving of fish daily. Enjoy a variety of fish, including the freshwater variety.

Strengthen bones and teeth

Consume adequate amounts of milk and milk products:

·People of all ages should take milk and milk products every day.

·Choose low-fat milk if you need to reduce excessive body weight.

·Use liquid or powdered milk instead of sweetened condensed milk and sweetened condensed filled milk.

     Are you lactose intolerant? If taking milk causes you to purge, feel bloated or gassier than usual, you might be lactose intolerant. Enjoy the benefits of milk from lactose-free, pre-digested milk products, like yoghurt and cheese.