TWO weeks ago, you told us about the American Food Plate, which has replaced the old food pyramid. Is there a Malaysian version of the pyramid?
Yes, there is. There is a set of Malaysian Dietary Guidelines, which has been recently revised (in 2010), to combat the mounting problem of obesity in Malaysia.
It has two aims – get people to eat healthier and get them to practise an active lifestyle. Basically, we need to make better food choices in our daily meals. You can visit nutriweb.org.my/
There are 14 key messages in these guidelines.
There are messages in guidelines?
Yes. They are:
1. Eat a variety of foods, but they must be within your recommended daily food intake.
2. Maintain your body weight within a healthy range.
3. Be active physically every day.
4. You should eat an adequate amount of rice, cereal products (whole grain is preferred) and tubers.
5. Eat plenty of fruits and vegetables every day.
6. Eat moderate amounts of meat, fish, poultry (chicken, duck), eggs, legumes and nuts.
7. Drink or eat adequate amounts of milk and milk products.
8. Limit foods that are high in fats (like butter and fried foods). Try not to use so much oils or fats in preparing your food.
9. Don’t use too much salt and sauces in preparing foods.
10. Eat and drink foods and beverages that are low in sugar.
11. Drink plenty of water every day.
12. When you have a baby, breastfeed the baby exclusively on breast milk from the day he/she is born to the age of six months. Thereafter, continue breastfeeding while introducing other foods until your child is two years of age.
13. Eat and drink safe foods and beverages.
14. Make effective use of nutrition information on food labels. (Always look for kCal per serving/100g etc and find out what went into making that particular food.)
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