Eat Right,

ISBN 978-967-5737-05-3

Move More,

Fight
Obesity

Published by

Nutrition Society of Malaysia Malaysian Dietitians’ Association Malaysian Association for the
Study of Obesity
www.nutriweb.org.my www.dietitians.org.my
www.maso.org.my
 Promoting
Healthy
Nationwide
Eating
Achievements of NMM (2002-2013)
Since its launch in 2002, Nutrition Month Malaysia (NMM) has been observed every April to promote greater
awareness of the practice of healthy eating habits among Malaysians. In this 11th year, NMM focuses on the
prevention of non-communicable diseases with the theme, “Eat Right, Be Active: Stay Free from Diet-Related
Diseases.”
Our nationwide campaign aims to promote greater awareness on healthy eating and active living as the foundation
for general good health and wellbeing. We also aim to inculcate healthy eating habits and encourage physical
activity from young, so as to improve the nutritional status of Malaysian families.

Family Carnival Educational

✪✪ Organised 7 major Materials for
fun-filled carnivals School Children &
Preschoolers
School & Kindergarten ✪✪ Published comic n2

Roadshows book and activity

Bahagia
n,
Sarapa
Makan Belajar.
Pandai
book for primary
✪✪ Visited 160 primary schools Kanak-kanak Sihat, Negara Lebih Sihat

school children Memupuk Gaya

and provided healthy eating

Pemakanan
Sihat Kanak-kanak Sihat, Negara Lebih Sihat

✪✪ P
 ublished DVD
DVD
Untuk Kanak-Kanak Pra-sekolah (4-6 tahun)
Memupuk Gaya Pemakanan Sihat
• Bahagian 1: Makan Secara Sihat,
DVD Untuk Kanak-Kanak
Membesar Dengan
Pra-sekolah (4-6Kuat
tahun)

and active living messages

• Bahagian 2: Makan•Sarapan,
BahagianPandai
1: Belajar
• Bahagian 3: Makan Secara
MakanSihat,
Secara Sihat,
MembesarCergas
Bermain Dengan Dengan Kuat
• Bahagian 2:
Makan Sarapan,
Pandai Belajar Disokong oleh

and worksheets for

Terbitan Dengan sokongan
• Bahagian
Geran Promosi Kesihatan daripada
Kementerian Kesihatan Malaysia
1:
Makan Secara Sihat,
Bermain Dengan Cergas
Terbitan

✪✪ Visited 175 kindergartens

Disokong oleh Geran
Dengan sokongan
Promosi Kesihatan daripada

preschoolers
Kementerian Kesihatan Malaysia

2
Bahagian
onton DVD
as men
ini selep
kertas aktiviti
Gunakan

and conducted interactive

nutrition activities
Educational Press
Articles
Publications for Public
✪✪ Published over 73
✪✪ Published 6 practical nutrition guidebooks, 3 recipe
articles in English,
books and 1 mini-booklet
Bahasa Malaysia
& Chinese
newspapers

Mass Media
Promotions
✪✪ Disseminated
messages through radio, television &
website

Visit our website to obtain more information on educational materials from the Nutrition Month Malaysia
programme. We also welcome feedback/queries. To reach us, please contact:

The Nutrition Month Malaysia Secretariat

Tel: (03) 5632 3301/5637 3526 Email: enquiry@nutritionmonthmalaysia.org.my
Website: www.nutritionmonthmalaysia.org.my
Nutrition Month Malaysia
Eat Right,
Move More:
Fight Obesity
Obesity has become a serious concern in Malaysia nowadays. According to a
study by World Health Organization (WHO) in 2010, Malaysia has been ranked the
fattest country in South-East Asia and the sixth in all of Asia. Although there are
Malaysians who are aware of the concerns of obesity, there are still many who do
not realise its consequences.

Based on the National Health and Morbidity Survey (NHMS) from 1996 to 2011,
the obesity rate in Malaysia has increased by almost three and a half times, from
4.4% in 1996 to 15.1% in 2011. Meanwhile, the prevalence of overweight increased
29.4% in 2011, which means about 50% or 1 out of 2 Malaysian adults are either
overweight or obese.

In recognition of this growing problem, NMM has selected the theme of “Eat
Right, Move More: Fight Obesity”. This is to emphasise the importance of obesity
prevention as it is one of the major risk factors for non-communicable diseases
(NCDs). The promotion of healthy eating and being physically active should start
together with your family as this is the key to maintain a healthy body weight
and prevent diet-related diseases.

There are no shortcuts to become healthy. Regardless of age, everyone

should practice a healthy eating diet and be physically active every day. As a
parent, your role is important in inculcating a healthy eating lifestyle among
your children since young.

This guidebook explores the risk factors of obesity and provides practical
tips to achieve healthy body weight. You will also be able to learn now
ways to improve your diet and lifestyle, including how to use healthy and
delicious cooking methods. This guidebook also includes the importance
of physical activity in maintaining a healthy lifestyle. For individuals
who are overweight and obese, there is a section on weight loss to
guide you on how to lose weight safely.

We hope that this guidebook will inspire you to start a healthy

lifestyle by eating right and staying active with your family.

Dr Tee E Siong,
Chairman of NMM Steering Committee
Nutrition Month Malaysia National

Content
Steering Committee

About Obesity
4 Dangers of Being Obese
CHAIRMAN 6 Achieving Healthy Weight for Life
Dr Tee E Siong
8 Physical Activities Required to Burn Calories from
Food
MEMBERS
Nutrition Society of Malaysia:
Eat Right
9 3 Keys of Eating Right: B-M-V (Balance-Moderation-
Variety)
10 Balance & Variety with the Power of 5
12 Keep Portions in Moderation
Assoc. Prof Dr Dr Mahenderan 14 Putting B-M-V into Practice!
Zaitun Yassin Appukutty
16 Figuring Out Food Labels
Malaysian Dietitians’ Association: 18 Eating Right Wherever You Are!
20 Cook Up Healthy Meals

Move More
22 Get Up, Be Fit For Your Health
23 Use the Physical Activity Pyramid to Get You Active
Prof Winnie Chee Mr Ng Kar Foo

Weight Monitoring
Malaysian Association for
the Study of Obesity: 26 Assess Your Weight Status

Question and Answer

29 Ask the Experts about Weight Management

Weight Loss
Prof Dr Norimah Dr Zawiah Hashim
A Karim 32 Lose Weight Safely
34 Healthy Diet to Lose Weight
Disclaimer
36 Be Physically Active
This book is not in any way intended to substitute medical
advice from your doctor or health professionals. When in 38 Questions and Answers:
doubt, please consult your doctor. The Nutrition Society of
Malaysia (NSM), Malaysian Dietitians’ Association (MDA) and
Weight Loss Guide
the Malaysian Association for the Study of Obesity (MASO) are
not liable for any issue arising from the use of this book.
NSM, MDA and MASO do not endorse any products and are
not responsible for any claims made in the advertisements.
Intellectual property is vested in the Nutrition Month Malaysia
(NMM) programme. No part of this book shall be reprinted
without the written permission of the National Steering
Committee of NMM.
Copyright reserved © Nutrition Month Malaysia (NMM) 2014.

Secretariat

(263773-W)
12A, Jalan PJS 8/4, Mentari Plaza, Bandar Sunway,
46150 Petaling Jaya
Tel: 03-5632 3301 Fax: 03-5638 9909
Email: versahealth@versa-group.com
 cknowledgement
Nutrition Month Malaysia, NMM is managed and implemented by professional bodies
and supported by the private sector. The initiative reflects the spirit of partnership that is
essential to facilitate the dissemination of appropriate nutrition information to the general
public for the wellbeing of all.

We would like to thank the following organizations for contributing towards the successful
implementation of NMM activities for 2014.

Co-sponsors

With support from

Serba Wangi Sdn Bhd

Ace Canning Corporation
Sdn Bhd

Media partners

We also place on record our sincere appreciation to the mass media of Malaysia for helping
us to disseminate the message of healthy eating across the nation.
About Obesity

Dangers
of Being
Obese
Being overweight or obese means having a body
weight that is greater than what is considered a
healthy weight range for a given height. It results
from excessive fat accumulating in your body.
Obesity is a life-threatening condition that can
negatively affect practically all aspects of your
health in the long run.

Consequences of Overweight and

Obesity
Having excessive weight (and fat) adversely impacts several organs and parts of your body,
resulting in various diseases such as:

THROAT BRAIN
Excess tissue restricts airways, Obese children have higher rates of
which can cause sleep apnea, depression, negative body image and
in which breathing stops low self-esteem
periodically
HEART
LIVER Cholesterol build up can thicken
Cholesterol build up can artery walls, restrict blood flow
thicken artery walls, restrict and increase the risk of diseases
blood flow and increase the risk and stroke
of heart disease and stroke

Fatty liver SKIN

Obesity leads to abnormally Dark, velvety patches on
large organs the neck or armpits can
be a sign of obesity related
Cirrhosis health problems like diabetes
Damaged cells are replaced by
scar tissue
KIDNEYS
Sustained high blood pressure,
HORMONES or hypertension, can damage
Too much adipose tissue the kidneys and lead to kidney
may lead to early puberty (at the failure
age of 10) where it causes sex organs
to mature earlier. PANCREAS
Excess fat can impair the pancreas’s
ability to use insulin to control blood
sugar, leading to Type 2 diabetes

|6|
Body mass index (BMI) is an index of weight-for-height
that is used to categorise overweight and obesity in adults.
An adult with a BMI between 25 and 29.9 is overweight while
BMI of 30 or higher is obese.
*refer page 28 to calculate your BMI

Main Causes of Obesity

Being overweight or obese does not
happen overnight; it occurs when you
continue practicing an unhealthy lifestyle
over a period of time, which leads to
energy imbalance. The biggest problem
often lies in having unhealthy eating
habits and a lack of physical activity.
By frequently consuming more energy
than your body needs and not utilising
the consumed energy through physical
activity, there is a large excess of
unutilised energy. What does the body do
with this unutilised energy? It will store it
as fat.

Common mistakes people do that can cause

energy imbalance:

1 Choosing foods that are energy dense –

high in fat and sugar

2 Regularly consuming large portion sizes

and frequent binge eating/snacking

3 Giving in to a sedentary lifestyles – not

engaging in any form of physical activity
and exercises, choosing to walk less
Fight the Flab
and sitting down more often in front of Today!
computer or TV
A healthy weight is crucial for people of all
ages. Besides looking and feeling good, a
healthy body weight helps you to prevent
Childhood Obesity: What from diet-related chronic diseases (e.g.
every parent needs to know diabetes, hypertension, heart disease
and cancers). Attaining and maintaining
Chubby is not always cute especially because a healthy weight starts with healthy
your child is more likely to be overweight or eating and a physically more active
obese as an adult. This will lead to additional future lifestyle. Even if you are already
risks such as breathing difficulties, increased risk overweight or obese, it’s never
of fractures, hypertension, insulin resistance, and too late to do something. Start
psychological effects (low self-esteem). making changes now, for
yourself and your family!
The first step to find out if your child is at risk of overweight (Refer to the Weight
or obesity is to measure your child’s BMI. Management Section)
Turn to page 28 to find out how.

|7|
About Obesity

Achieving
Healthy
Weight
for Life
Your food choices and the level of physical activity you engage in
daily, play an important role in helping you to maintain a healthy body
weight. The energy that you expend through your daily activities has to
equal the energy that you consume as calories. If your energy use and
energy consumption are equal, then you are in “energy balance”.

Striking a Balance
To keep a healthy weight, you need to
understand the principles of energy
balance. This means, you must maintain a
balance between the energy derived from
the food you eat, and the energy you use
through physical activity.

31 things to keep in mind when reading this section:

You need energy to maintain your body’s vital processes
(e.g breathing) and for your basic everyday activities
(e.g sleeping, bathing, walking or other daily activities).

2 Energy you need comes from the food

you eat.

3 Kilocalorie (Kcal) is the measurement unit for energy.

E.g. 1 plate fried mamak mee = 660kcals

|8|
 Energy
IMBALANCED

If your daily food intake is regularly too low
and you are very active physically, you will
lose weight. Being underweight can affect your
overall health by causing problems such as
muscle atrophy, weakened immunity, inability to
concentrate and eventually organ failure.
If your daily food intake regularly exceeds
the amount of physical activity you do, you
will gain weight and become overweight
and obese. This brings about increased
risk to serious health problems i.e. non-
communicable diseases such as diabetes,
cardiovascular diseases and cancers.

Understanding this basic principle is the first step towards maintaining a healthy weight.
Next, you’ll need to watch your food intake by eating right, in accordance with
the Malaysian food pyramid.

How Much Energy Do You

Daily energy requirements for
Actually Need?
children:
Your gender, age, height, weight, body size, physical c Babies (0-1 years): ~ 550 – 640 kcal
activity level and your basal metabolic rate are some of (0-6 months – breast milk only)
the factors that determine the amount of energy you need c Toddler (1-3 years): ~ 900 kcal
in a day. For instance, the more physically active you are, c Pre-school (4-6 years): ~ 1300 kcal
the more energy (calories) you will need for each day.
c Primary school (7-9 years):
You can refer to the table below to find out your daily ~ 1700 kcal
energy requirement based on which category you fall c Early adolescent (10-12 years):
into: ~ 2000 kcal

4
Category Energy requirement
per day (in calories)
• Sedentary women 1500 kcal
• Older adult
• Most children 2000 kcal
• Teenage girls Golden Keys to Maintaining a
• Moderately active women Healthy Weight

1
• Sedentary men Follow the principle of Balance,
• Teenage boys 2500 kcal Moderation and Variety (B-M-V)
• Active men from the Malaysian food pyramid

2
• Very active women
• Underweight men & women Make healthier food choices

3
• Pregnant women Plus additional 400 kcal
daily from 2nd trimester Engage in physical activity

• Breastfeeding women
4
onwards
Monitor your weight regularly to
Plus additional 500 kcal keep it within a healthy range
daily if breastfeeding

|9|
 Physical
About Obesity

Activities
Required
to Burn Calories
from Food
One way to know if you are balancing your energy intake and expenditure is to be mindful of the
calories in your food. Below are some examples of common foods and the equivalent physical
activities needed to expend this energy.

Duration of Physical Activity Needed

Calorie content in
Food to Burn the amount of Calorie in
1 serving
1 serving of the Food
1 plate nasi lemak with fried
640 kcal Jog for 1 hour and 45 minutes
chicken
1 plate fried Kueh-Teow 320 kcal Play badminton for 1 hour
1 piece roti canai 300 kcal Brisk walk for 1 hour and 15 minutes
1 piece fried chicken 260 kcal Dance for 45 minutes
1 bowl of curry noodle 530 kcal Swim for 1 hour and 15 minutes
1 whole chicken burger 440 kcal Jog for 1 hour and 15 minutes
1 glass teh tarik 140 kcal Brisk walk for 35 minutes
1 can carbonated drink 140 kcal Sweeping the floorfor 1 hour
3 pieces banana fritters 390 kcal Cycle for 2 hours
2 pieces curry puff 260 kcal Walk for 1 hour and 20 minutes

Tips to c Keep your calorie limit in mind when deciding what to eat and drink.
balance c Keep track of what you eat in a food diary to avoid unconscious
energy in overeating
real life c Go for an activity that is easily achievable, like walking around your
neighbourhood after eating
c After having heavy meals, walk or use the staircase as much as you can
c Think twice before you order your dessert
c If you eat high calorie foods (e.g. fried chicken) for lunch, choose a
lower calorie option for dinner (e.g. steamed fish)

| 10 |
 3 Keys to

Healthy Eating
Eating Right:
B-M-V (Balance-Moderation-Variety)
The first step to maintain a healthy Malaysian Fat, oil, sugar and salt
weight is to eat right. Practise eating Eat less

a healthy diet so that you can gain Food

a proper combination of essential Pyramid
nutrients and energy to go about your Fish, poultry, meat,
eggs and legumes
daily activities. ½-2 servings of poultry/
meat/ egg/ day
Milk and milk 1 serving of fish/day
Use the Malaysian Food Pyramid as a products
½-1 serving of legumes/day
Eat in moderation
1 –3 servings /day
tool to guide you. It will help you obtain Eat in moderation

proper nutrition by eating a balanced

meal comprising of a variety of food in
moderate amounts. Fruits Vegetables
2 servings/day 3 servings/day
Eat plenty Eat plenty

Here are a few things you should know about

the food pyramid: Rice, noodle,
bread, cereals,
c It has four levels that represent various food cereal products
and tubers
groups 4-8 servings/day
Eat adequately
c It shows the amount (in servings) of food you
should eat from each group daily
c From the bottom to the top of the food pyramid,
the number of servings of each food group
becomes smaller.
c Foods at the base of the pyramid should be eaten the most daily as
they contain the highest source of energy, while foods at the top of pyramid should be consumed less.
c There is a range of servings indicated for each food group in the pyramid. This is to cater for the varying needs of
individuals. For individuals who are not physically active, opt for the smaller number of servings, especially for the
food group at the base.
c It allows you to practise 3 key principles of eating right:

B
1. Balance
To eat a balanced meal,
your diet should contain
a combination of foods
from all the food groups
in the Pyramid.
M
2. Moderation
Eat the right amounts of foods
by observing the number of
servings recommended for
each food group. This will help
you maintain a healthy weight
and optimize your body’s
metabolic process.
V
3. Variety
Consume different types of
foods from each food group
so that you get all the different
nutrients that your body needs.
No one food contains all the
nutrients our body needs.

| 11 |
 Balance and Varie
Makan Secara Sihat
Balanced and Varied
diets are keys to
obtaining all the
essential nutrients
your body needs.
Group 1:
Grains and grain-
based products
Benefits:
* Great sources of
energy, B vitamins,
minerals and dietary
fibre.
* Eat whole grain
products as they
contain higher dietary
fibre, vitamins and
minerals
Sources: Rice, wheat,
oats, barley, and grain
products such as noodles,
bread, biscuits and
breakfast cereals
Oil, salt, sugar –
eat less
Each food group in the Food Pyramid has different functions and
benefits. You can achieve balance in your diet by consuming food
from all five food groups during main meals at the recommended
number of servings. As no single food can provide you with all
the nutrients you need, you should select various types of foods
from each food group in order to achieve variety and increase
your chances of consuming a multitude of nutrients and other food
components.
Group 2: Group 3:
Vegetables Fruits
Benefits: Benefits:
* Wonderful sources of fibre, * Wonderful sources of
phytonutrients, vitamins and fibre phytonutrients,
minerals vitamins and minerals
* Help to boost the immune * Help to boost the
system, support normal growth immune system, support
and development and help cells normal growth and
and organs to function well development, and help
Sources: Green leafy veggies cells and organs to
(kangkung, spinach), root function well
veggies (carrots, white radish), Sources: Guava, papaya,
fruit veggies (tomato, brinjal), bananas, watermelon, ciku,
cruciferous veggies (cabbage, apples, pears, oranges
broccoli), legume veggies (French
beans, long beans).
c Oils, salt and sugar are situated at the peak of
pyramid. These are not considered as essential
food groups and must be consumed in small
amounts.
c Avoid consuming foods that are prepared with
excessive amounts of oils, salt and sugar especially
processed foods like cookies, doughnut, and
various chips.
| 12 |
 5
ty with the
Power
of

Group 4:
Fish, meat, poultry,
Milk and dairy products
eggs, and legumes
Benefits:
* Provide high quality
protein
* Essential for the body’s
growth and maintenance
* Protein is also needed
to produce enzymes and
hormones, repair and
form blood cells, and
strengthen the immune
system
Sources: fish, chicken, duck,
beef, mutton, lamb, pork,
eggs, tofu, various legumes
Tips to achieve
Group 5:
balance and
variety:
U Include all food groups in
Benefits:
your daily meals. Don’t omit
* Rich sources of calcium, any food group even if you
protein, vitamins and minerals. intend to lose weight.
* Calcium is needed for building
bones and teeth as well as U Choose different types of
maintaining bone mass. food for your daily meals.
For example, choose fish for
* Calcium is important for
lunch and opt for chicken for
children as their bone mass is
dinner; or spinach for lunch
still being built.
and long beans for dinner.
Sources: Milk, yoghurt, cheese,
ice cream.
Note: Bear in mind that sweetened
condensed milk is not considered as a milk
product as it is low in nutritional value and
high in sugar content.

Goodne
ss of Fib
c Consumption of too much oil and
sugar could lead to excess energy
c Helps
promote re
healthy g
ut
gular bow
el movem
re
ent and a
intake, thus leading to overweight and c Helps
lower blo
glucose le od choles
obesity. vels terol and
c Good
c Consumption of too much salt could source
increase risk to diseases such as mung bea s of fibre: Legume
ns, dhal, s (e.g. red
grains an chickpeas /
hypertension. d whole g ), whole
vegetable rain produ
s and fruit cts,
s

| 13 |
Healthy Eating

Keep Portions
In
Moderation
One of the keys to maintaining a healthy
weight is to eat in moderation. Control
portion sizes by taking the right number
of servings to avoid overeating. A serving
is the recommended amount of foods
that you consume daily using household
measures for foods and drinks e.g. a cup,
plate, bowl, tablespoon and teaspoon.

Eat according to the number of servings for each group recommended in

the food pyramid
Do you know exactly how many servings of foods you need to consume daily based on the food pyramid?
The table below will show you just how much you need to eat every day based on the energy (calorie) your
body needs.

Food group Food group

1500 kcal/day* 2000 kcal/day* 2500 kcal/day*
Cereals & cereal products 4 servings 6 servings 8 servings
Vegetables 3 servings 3 servings 3 servings
Fruits 2 servings 2 servings 2 servings
Meat, poultry, fish and legumes
Meat / Poultry ½ serving 1 serving 2 servings
Fish 1 serving 1 serving 1 serving
Legumes ½ serving 1 serving 1 serving
Milk and Dairy products 1 serving 2 servings 3 servings

*To know which category you fall in, please refer to page 9 under the topic Energy Balance.

Portion Sizes for kids

Children need adequate amounts of energy and nutrients from healthy sources for optimum growth and
development. Too much or too few calories can cause problems like childhood obesity, being stunted and
underweight which can lead to bigger problems when they grow up. The table below will help you to estimate
the amount of calories and the number of servings of foods that your child needs throughout the day.

| 14 |
Food group Energy needs
1300 kcal/day 1600 kcal/day 2000 kcal/day
(4-6 years) (7-9 years) (10-12 years)
Cereals & cereal products 3 servings 5 servings 6 servings
Vegetables 2 servings 3 servings 3 servings
Fruits 2 servings 2 servings 2 servings
Meat, poultry, fish and legumes
Meat / Poultry ½ serving 1 serving 1 serving
Fish 1 serving 1 serving 1 serving
Legumes ½ serving 1 serving 1 serving
Milk and Dairy products 2 servings 2 servings 2 servings

Examples of 1 serving according to Food Pyramid

Use the table below to understand what one serving for various foods mean:

Group 1: Group 2: Group 3: Group 4: Group 5:

Cereals & cereal Vegetables Fruits Meat/Fish/Poultry/ Milk & dairy
products Legumes products
1 cup white rice, ½ cup green leafy 1 whole apple/ 1 piece chicken 1 slice cheese
cooked vegetables with pear/orange/ drumstick 1 glass milk
1½ cup mee hoon, edible stem, banana 1 medium kembung 1 cup yoghurt
soaked cooked (eg. (berangan, fish 4 dessert spoon
6 Pieces crackers sawi, kangkung) medium) 2 tablespoon sliced milk powder
2 slices bread ½ cup fruit 1 slice papaya/ lean beef
2 cups porridge vegetables, watermelon 2 whole eggs
1 cup noodle/ cooked (eg. 4 small prunes 2 medium squid
kuey teow, wet tomato) 3 pieces durian 1 cup dhal/chickpea
1 cup ulam, raw 8 small grapes 1½ glasses soya
bean drink
Note: To know how to translate the serving size into daily meals, please refer to the example in the chapter “Put B.M.V into Practice!”
on page 16.

Practical Portion Control Tips Eat to live, not

c Avoid using big plates so that you don’t tend to put large amounts of live to Eat
food on it.
Too much of anything
c Imagine the plate has four quadrants. Fill half the plate with whether it is good or
vegetables, leaving a quarter for rice and meat or legume products bad will not bring any
equally. good to your body.
When it comes to
c Whenever possible, eat your vegetables first as high fibre foods
eating, always take a
tend to make you feel full faster and prevent you from overeating.
moderate approach -
c Practise regular meal and snack times. Skipping meals tend to not too much and not
make you overeat at the next meal. too little. Remember
to eat according to the
c Avoid going to buffet-style restaurants or “eat-as much as you can”
right portions from an
type of meals if you tend to overeat.
early age in order to
prevent obesity.

| 15 |
 Put B-M-V
Healthy Eating

(Balance-Moderation-Variety)

Into Practice!
Now that you understand the food pyramid and the keys to healthy eating through the concept of balance,
moderation and variety, it’s time to put your knowledge into practice. Use the table below as a guide on how
much should you be eating at each meal.

The illustrations of food below show the correct recommended number of servings for each food group.

Breakfast Mid-morning snack Lunch

1 glass milk 1 glass chocolate ½ cup spinach
(Group 5) milk (Group 5) (Group 2)
1 cup of breakfast ½ whole guava
cereal (Group 1) 1 piece chicken (Group 3)
6 pieces cream cracker drumstick
(Group 1) (Group 4)

1 banana
(Group 3)
1 cup brown rice
Evening Snack Dinner (Group 1)

½ cup sawi and bean

1 cup
sprout (Group 2) 2 tbsp sliced lean
cooked dhal ½ cup mixed
(Group 4) meat (Group 4)
vegetables
(Group 2)

1½ cup bihun
1 piece tosai (Group 1)
(Group 1)

Note:
Each dish shows an
example of 1 serving
for each meal

If you total up the number of servings from the meal above, you will find that the numbers of
servings per day (based on 2000 kcal) are as below:

Group 1 (Cereal s and cereal products): 5 servings

Group 2 (Vegetables): 3 servings
Group 3 (Fruits): 2 servings
Group 4 (Fish / Chicken / Meat / Egg): 2 servings
Group 4 (Legumes): 1 serving
Group 5 (Milk & dairy products): 2 servings

| 16 |
 ls
Plan Your Mea orporate the
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d nu m ber of food se
reco m m en de y or even weekly)
meals ahead (dail have control
meals. Plan your to ensure that you
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wa is als
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daily energy intak riety from meal
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c Ensu
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s to avoid boredo
rotate your dishe
c Allows you to
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c Saves time, m sed
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examples of 2 da
Below are some
t:
on 2000 kcal die

Meal E.g Weekday 1 E.g Weekday 2

Breakfast 1 cup wholegrain breakfast cereals 2 pieces wholemeal bread
Keep calorie to 1 banana 1 egg omelette
< 600kcal 1 glass milk 1 whole apple
1 glass milk

Mid-Morning 4 small apam, steamed 3 pcs cream crackers

Snack Keep calorie Plain water Plain water
to < 150kcal

Lunch 1 cup brown rice 1½ cup spaghetti

1 chicken drumstick,steamed ½ cup carrot and broccoli, sliced
Keep calorie to ½ cup kangkung, stir fried ½ cup meatballs
<600kcal ½ whole guava 1 piece small mango
Plain water Plain water
Afternoon Snack 3 pcs popiah basah 1cup chick peas, steamed
1 glass milk Plain water
Keep calorie to
<150kcal

Dinner 1 cup noodle in soup ½ cup mashed potato

½ cup sawi, boiled 1 bun
Keep calorie to 2 tbsp lean meat,sliced 1 piece lean roasted chicken
<600kcal Plain water 1 scoop low fat coleslaw
Plain water

Simple and Practical!

If meal planning isn’t what you can follow easily, just be more aware of what you consume
throughout each day by adapting a simple balancing plan. For example:
c If you had no vegetable choices to choose from when ordering your lunch at the café,
top up your vegetable intake at dinner when you are at home.
c If you had gone overboard with the number of servings at an open house lunch buffet,
cut down your intake at dinner. What matters is the whole day’s food intake.
This simple balancing method will still ensure you are consuming foods according to your
energy needs.

| 17 |
Healthy Eating

Figuring
Out Food
Labels
When purchasing pre-packaged foods at the supermarket, we often overlook to read food labels on the
packaging. Reading food labels in fact can play a major role in weight maintenance as it helps us make
healthier food choices.
By reading the nutrition information on food labels, you can find out the energy and nutrient content of
the product as well as other information such as nutrient content claims.
Knowing what nutrition information to look for, can help you make better choice for your health and
avoid unnecessary fat, salt, sugars and energy (calories). Here’s what to look for when you’re reading a
food label:

1 Nutrition Information Panel (NIP)

The NIP is a table found on the label of pre-packaged foods that lists the amount of energy and several
nutrients contained in the food. This is provided so that you can understand the amount of energy and
nutrients you are taking in when consuming the food. This helps you to manage the total amount of
energy consumed in a day. NIP also enables you to compare the nutritional content among different
brands of similar food and find out which ones are higher or lower in certain nutrients.

Nutrition Information (Cereal Brand A) Nutrition Information (Cereal Brand B)

Serving size: 45g • Servings per package: 4 Serving size: 45g • Servings per package: 4
Nutrients Per 100 g Per serving (45g) Nutrients Per 100 g Per serving (45g)
Energy (kcal) 411 185 Energy (kcal) 334 150
Carbohydrate (g) 85 38.3 Carbohydrate (g) 69 31.1
Sugars (g) 18.5 8.3 Sugars (g) 11.3 5.1
Protein (g) 11 5.0 Protein (g) 10.1 4.5
Fat (g) 3 1.4 Fat (g) 1.9 0.9

Legends:

Nutrient Listing The Amount of The amount of nutrients per

Pre-packaged foods must
list the energy, carbohydrate,
protein and fat content.
Vitamins and minerals may
also be listed
Nutrients
Refers to nutrients
contained in every 100g (if
solid) or every 100 ml (if
liquid) of a food or drink.
serving
This is the amount of nutrients and
energy you receive in each serving. If
you consume 2 servings, the energy and
nutrients will be doubled.

| 18 |

Multi Grain Cereal
2
4
Energy Icon
Energy icon on the
front of the pack
indicates the amount
of energy (in calories)
found in one serving
of the food product
and the percentage
of energy it provides
based on a person’s
average daily energy
requirement (2000
kcal).
Comparing the example of Brand A to Brand B:
Content Brand A
Protein Higher
Sugar and Fat Higher
Calorie Higher
CONCLUSION:
If you are looking for a product with lower sugar,
fat and calorie, choose Brand B.
3 Nutrient Content Claims
Certain food products contain claims that highlight
the level of nutrients (e.g. energy, fat, sugar) in
a food product. A food product labeled as ‘low
fat’ has a level of fat recognised by the health
authorities as low. However, it should be noted
that it does not mean that it is low in calories.
Similarly, a product that claims to be ‘cholesterol
free’ has a negligible amount of cholesterol. It
may, however, still be high in fat. A product with
a claim of ‘high in vitamin C’ may also be high in
sugar content.
It is therefore important to understand what these
claims mean and make appropriate use of them.
Claims such as those above do not necessarily
mean that the products are the healthiest choices.
Hence, don’t make your decision based on the
nutrition claims alone. Instead, consider the
energy and other nutrients listed in the NIP before
purchasing the food item.
Ingredient List
The ingredients in a pre-packaged food are always listed in descending order,
with the ingredient with the highest amount to the ingredient with the least
quantity. Thus, when making food choices, use this list to understand what
are the main ingredients contained in the product. When sugar or fat are listed
high in the listing of a food, it is likely that it contains high amounts of these
ingredients.
In some products, the words ‘sugar’ and ‘fat’ may not be listed as such in the
ingredient listing. Sometimes it may seem that sugars and fats are not in
the ingredients list. Here are some alternate names you can watch out for to
identify sugars and fats in the food product:
c Sugar – honey, raw sugar, confectioner’s sugar, brown sugar, corn
sweetener, corn syrup, molasses, malt extract, fruit juice concentrate,
fructose, dextrose, maltose and sucrose.
c Fat – cocoa butter, coconut, coconut oil, coconut cream, egg solids and egg
yolk solids, hydrogenated vegetable fat or oil, lard, palm oil and palm kernel
oil, vegetable oil, vegetable shortening and animal shortening, animal fat,
non-milk fat, and whole milk solids.
IMPORTANT! Tips when comparing different
brands of similar products:
Brand B
c Serving sizes cannot be used for comparison
Lower because they may differ from one brand to another.
Lower Always compare different brands of a similar product
Lower based on per 100g or per 100ml.
c Don’t make the decision to purchase a particular
brand based on one nutrient alone. Consider the
other nutrients listed in the NIP and other nutrient
information available on the packaging.
| 19 |
 Eating Right
Healthy Eating

Wherever
You Are!
Given the variety of cuisines available in
Malaysia, we are often spoiled for choice
when it comes to food. However, when
it comes to maintaining a healthy weight
and eating plan, the principles of balance,
moderation and variety should follow you
wherever you go – whether you are at home,
in school, at a fancy restaurant or a buffet.
Below are some tips to help you practise
healthy eating habits anytime, anywhere to
maintain healthy body weight and keep waist
slim.

General tips
U Choose foods that are prepared with less oil/ U Go for more wholegrain foods e.g. brown rice,
santan, salt and sugar wholemeal bread or cereals

U Choose foods that are cooked using healthy U Select eateries or restaurants that offer healthier
cooking methods such as stewing, grilling, food choices and has a clean environment
roasting, braising, steaming, or stir-frying U Eat together with the family to inculcate healthy
U Choose appropriate portion sizes eating habits in kids

U Ask for more vegetables and fruits U Avoid eating while watching TV as it may lead to
overeating

Snacks Beverages At Restaurants

U Always go for fresh
fruits, salad, nuts and
seeds
U Have a healthy snack
prepared to avoid eating
energy-dense and low
nutrient foods
U Choose low fat salad
dressing or replace with
vinegar, or lime juice
U Reduce sweet and
savory desserts like,
kuih koci, keledek
goreng, sagu, ais
kacang, cendol, bubur
cha-cha and ladoo
U Always go for plain
water to quench your
thirst
U Reduce intake of
sugar-sweetened
beverages and
alcoholic beverages
U Choose 100% fresh
fruit juices instead of
carbonated drinks or
cordials
U Choose low fat milk
instead of sweetened
condensed milk or full
cream milk for coffee
or tea
U Carry a water bottle
everywhere to keep
you hydrated
U If the portion size is too big,
don’t force yourself to finish the
meal if you are full. Share it with
friends or family members or
pack up the leftovers to eat later
U Ask for gravy and sauces to be
served separately
U At buffets, only take a little of
food from each food group to
explore a variety of food without
over-indulging. Remember the
balance and moderation concept
U Choose a fruity or vegetable
gravy/sauce instead of a sweet
and creamy gravy/sauce
U Go for healthier alternatives
such as:

| 20 |
 Type of
FoodChoose
to Choose Always
Always FoodChoose
to Choose
LessLess
Cuisine
cuisine
Paprik, nasi
whiteputih
rice Paprik, nasi
fried goreng
rice
Asam laksa Mi kari
Mee, curry
Ikan,
Fish, dipanggang
grilled Ikan,
Fish, digoreng
fried
Pisang,
Banana,segar
fresh Pisang,
Banana,digoreng
fried
Pau
Pau,kukus kacang
steamed, red merah
bean Kuih
Kuih seri
seri muka
muka
Tosai dengan kuah kacang dhal
Tosai with dhal gravy Roti
Roti canai dengan
canai with dhalkuah kacang dhal
gravy
Local food Nasi putih dengan lauk & sayur Nasi briyani (dimasak dengan minyak sapi)
Nasi putih with lauk & sayur Nasi briyani (cooked with ghee)
Putu mayam dengan sedikit kelapa parut Vadai
Puttu mayam with less grated coconut Vadai
Ayam, tandoori / dipanggang Ayam, digoreng
Chicken, tandoori / grilled Chicken, fried
Nasi ayam dengan ayam kukus Nasi ayam dengan ayam goreng
Chicken rice with steam chicken Chicken rice with fried chicken
Kuey teow, sup Kuey teow, digoreng
Kuey teow, soup Kuey teow, fried
Wantan, sup Wantan, digoreng
Wantan, soup Wantan, fried
Yong tau fu, dikukus Yong tau fu, digoreng
Yong tau fu, steamed Yong tau fu, fried
Popia, basah Popia, digoreng
Popiah, fresh Popiah, fried
Ikan panggang dengan kentang bakar Ikan dengan kentang goreng
Grilled fish
Burger withlembu
daging bakedtanpa
potato
lemak yang Fish and
Burger chips lembu dengan kentang goreng
daging
Western dipanggang dan kentang
Grilled lean beef bakar
burger with baked potato Beef burger with French fries
Western
food
food Spaghetti marinara (berasaskan sos
(tomato based tomato)
sauce) Spagetti
Spaghettikarbonara
carbonara(berasaskan sossauce)
(cream based krim)
Bun sardin
Sardine bun Donut
Doughnut

Calorie Content of Common Foods to Watch Out for!

Types of Food Portion Size Calorie (kcal)
Main Meals
Western fast food set (2 pieces fried chicken, 1 bun, 1 mashed potato, 1 set 1250
2 potato wedges, 1 carbonated drink)
Fried mamak mee 1 plate 660
Briyani rice with chicken curry and dhal gravy 1 set 630
Chicken rice (Rice, chicken, salad) 1 plate 565
Mee rebus 1 bowl 555
Nasi lemak (with dried chilli paste, ½ egg (boiled), fried anchovies and 1 set 480
fried groundnuts)
Beef burger with fries and carbonated drink 1 set 960
Snacks
Cheese cake 1 piece 320
Idli with dhal gravy and coconut chutney 1 set 240
Curry puff 1 piece 140
Drinks
Mocha Frapucchino 1 cup (Grande) 400
Bubble milk tea with pearls 1 cup (large) 340
Teh tarik/kopi tarik 1 glass 300

Note: The recommended calorie intake of a healthy person is 2000 kcal per day, and should be spread out through
out your daily meals which include breakfast, lunch, dinner and snacks. If the calorie content of one serving of a
particular food is more than what is recommended for each meal (>600 kcal for each of the 3 main meals and >150
for snacks), then it is considered a high-calorie meal.

| 21 |
 Cook Up 1
Healthy Eating

Prepare healthy meals using the

methods below:

Healthy
c Steaming keeps nutrients and
flavours in
c Stir frying cooks small pieces of
food quickly using minimal oil in

Meals
Eating out too often can be unhealthy, as
food sold in hawker stalls and restaurants
tend to be high in fat, oil, salt and sugar.
Therefore, you are encouraged to cook and
eat at home with your family, as this enables
you to use healthier ingredients and cooking
methods. Below are some tips to help you
non-stick pan
c Grilling and roasting in high heat
allows fat to drip away from meats
c Baking/Microwaving helps to keep
flavours and aromas in while using
minimal oil
c Braising is an ideal way to soften
tough meats without oil
c Stewing is an easy and fast way to
cook different types of foods using

2
prepare healthier meals. a slow cooker

Exchange with healthier ingredients

c Use low fat milk instead of santan
c Substitute mayonnaise with yoghurt or low fat salad
dressing, low fat mayonnaise
c Choose wholegrain bread instead of white bread
c Eat brown rice instead of white rice
c Use herbs and spices instead of sauces or salt
c Use fresh or dried fruits instead of sugar

3 Tips for healthier meal preparations

c Remove visible fats and skins from meats
c Remove the prawn’s head as it is high in cholesterol
c Wash vegetables and fruits before you cut
c Use vegetables of different colours in your meals for more
variety and to get more phytonutrients.
c Cook fish, chicken and meat thoroughly to kill
microorganisms

If you don’t usually cook and need something simple to whip

up healthy meals for your family, here are two all-in-one
recipes for you to try:

| 22 |
 Tomato Meat Rice
(Serves 4)

Ingredients
183 g (1 cup) uncooked rice
50 g (2 whole) tomatoes, diced
200 g (¾ cup) lean beef, thinly sliced
30 ml (2 tbsp) tomato puree
250 ml (1 cup) tomato sauce
30 g (½ medium-sized) green capsicum, sliced
250 ml (1 cup) water
30 ml (2 tbsp) vegetable oil
10 g (2 cloves) garlic, pounded
10 g (½ cm) ginger, crushed
10 g (1) shallot, sliced
Salt, sugar and pepper to taste

Method

Portuguese Stea med F ish 1. In an electric rice cooker, cook rice with tomato
puree, ½ cup of tomato sauce and water.
(Serves 5) 2. In a separate pan, sauté garlic, ginger and
shallots. Add in chopped tomatoes and remaining
Ingredients tomato sauce.
600 g (5 whole) kembong fish, gutted and cleaned 3. Add beef slices into the pan and cook until meat
60 g (5) lady’s fingers, sliced thinly is tender. Add salt and pepper to taste. Add extra
4 pieces aluminum foil sized 20 cm x 20 cm water, if needed.
1 piece banana leaf 4. Remove from flame and set aside.
18 g (½) lime, juice squeezed
5. Scoop cooked rice into small round jelly moulds.
30 g (4) red chilies
Make a hole in the center of rice and scoop in the
80 g (8) shallots Diet Tips
stir-fried beef.
20 g (4 cloves) garlic blended
60 g (2) lemon grass
• It is recommended to 6. Turn out the tomato rice with beef onto a plate and
together consume 1 serving of fish
5 g (1 tsp) belacan serve.
every day. Choose fatty
10 g (1 tbsp) chili powder fish such as sardines, sea Suggestion
45 g (4) candlenut (buah keras) perch (siakap), hairtail
scad (cencaru), black 1 Beef can also be replaced with chicken.
2 pieces kaffir lime leaves
250 ml (1 cup) water promfret (bawal hitam)
and mackerel (tenggiri) Nutrient Content Per Serving
45 ml (3 tbsp) oil because it contains
Salt and brown sugar to taste Calorie 389 kcal Carbohydrate 49.9 g
unsaturated fatty acids
(Omega-3 fatty acids). Protein 14.9 g Fat 14.4 g

Method
1. Grill the banana leaf lightly over low heat until slightly soft.
Cut the banana leaves into smaller pieces sufficient to
wrap one fish individually. Set aside.
2. Heat the oil and sauté the blended ingredients with
candlenut over medium heat until fragrant and slightly
crispy. Add in the lime juice, kaffir lime leaves, sugar and
salt to taste. Stir fry until well mixed. Add in some water if
necessary.
3. Simmer for 1 minute and cook until the sambal is thick. Add
in the lady’s fingers. Turn off the heat.
4. Put 1 piece of banana leaf on the aluminum foil, enough to
line 2-3 fishes.
5. Coat the fish well with all the cooked sambal (gravy) and
wrap the fish neatly with the aluminum oil so that there will
be no air coming out while cooking. Repeat the step with
other fishes.
6. Put the wrapped fish on a flat frying pan and cook en
papillote for 10 minutes.
7. Serve with warm rice.

Nutrient Content Per Serving

Calorie 158 kcal Carbohydrate 0.6 g
Protein 17.9 g Fat 9.3 g
These recipes were obtained from Nutritionist’s Choice Cookbook vol. 1&2.
For more information about the cookbook, please visit www.nutriweb.org.my.

| 23 |
 Get Up, Be Fit
Move More

for Your Health!

In order to achieve and maintain a healthy body weight, you need to balance your food intake with regular
physical activity. The more calories you consume, the more physical activity you must do in order to burn
these calories. Therefore, apart from helping with weight control, being physically active can bring greater
benefits to your body!

Stronger heart reduces heart disease Reduces risk of hypertension

Aerobic type of activities help to strengthen the and stroke
heart muscle as it needs to pump more blood Moderate impact exercise (e.g.
to the body. Regular exercise also helps in walking, swimming), helps in
increasing good HDL cholesterol, thus reducing controlling blood pressure, thus
the risk of heart disease. reducing the risk of hypertension
and stroke.

Improves mood, reduces stress

Physical activity will stimulate
Reduces risk of the release of feel-good
diabetes hormones called endorphins that
positively impacts your mood
Helps in increasing
and concurrently reduces stress
uptake of glucose
levels.
from blood to cells and
muscles, which then
stabilize blood glucose
levels, thus reducing the
risk of diabetes.
Stronger body & joints
Physical activity that
involves strength training
increases or maintains your
muscle mass and strength,
Stronger bones, thus lowering the risk of
prevent osteoporosis injuries and improving your
day to day tasks.
Regular weight-bearing
exercises increase bone Stronger muscles and joints
mass and density, thus also helps prevent falls and
reducing the risk of injuries
osteoporosis. Weight
bearing exercises have
an impact on bone and
muscle pull which helps Improves digestive health
the bones build more Aerobic exercises accelerate
cells and make them your breathing and heart rate
stronger. that helps to stimulate the natural
contraction of intestinal muscles
and helps move stools out
quickly.

| 24 |
 Use the Physical

Move More
Activity Pyramid
to Get You Active
Being physically active is beneficial for people of all ages. “Not having enough time” should not be an excuse
anymore. Even 10 minutes of exercise a day counts. So make physical activity a part of your daily life. Use the
physical activity pyramid below as a guide to help you get started.

Recommended Physical Activities for General Populations

1
| 25 |
 Energy Expenditure based on physical activity
It is important to know the types of physical activity and the amount of energy used for each activity. Calories
burnt during any physical activity are influenced by your body weight as well as workout intensity. A heavier
person will use more calories compared to a lighter person. The more vigorous the physical activity you engage
in, the more calories you will burn.

1 Do it everyday! Anytime, anywhere

Example Calories(kcal) Tips

burnt per hour
At office/malls: 354 Any kind of activities burn
walk up stairs instead of using elevators more calories than just
sitting down! Imagine if you
At home: 165
accumulate these activities
Playing with children
for an hour! Incorporate more
Cleaning, dusting the house, sweeping the floor 148 physical activity as exercise
Gardening 236 in life.

2 Engage 5-6 times a week: Cardiorespiratory exercises

(strengthening the heart and lungs)

Example Calories (kcal) burnt Tips

per hour
Moderate intensity 1. When fitness improves, try
i. Play badminton 266 to increase the intensity level
ii. Brisk walking 224 and amount of time spent on
iii. Aerobic exercise 384 physical activity
iv. Activities in gymnasium 325 2. Aim for 30 minutes a day
Vigorous intensity
i. Fast walk 384
ii. Cycling 472
iii. Football 531
iv. Tennis 413
v. Basketball 472

3 Engage 2-3 times a week: Flexibility, Strength and

Endurance activities

Example Calories (kcal) burnt Tips

per hour
Flexibility activities 4 repetitions for each muscle
i. Yoga 236 group
ii. Tai chi 236
Resistance and strength exercise 8-12 sets of repetition for each
i. Push ups 207 major muscle groups
ii. Weight lifting (dumb bells) 177
iii. Boxing, punching bag 354
Endurance activities Spread out across the week to
i. Running 472 avoid excessive fatigue and risk
ii. Marathon 372 – 472 of injury
iii. Distance bicycling 472

| 26 |
 4 Limit: physical inactivity and sedentary habits

Example Calories (kcal) Tips

burnt per hour
i. Sitting with light 89 1. Limit to 2 hours or less a day
office work 2. Attempt to perform some simple activities
ii. Surf internet such as stretching (e.g. sit ups) during
iii. Sitting around intervals of watching TV or working at
the computer

Definitions
*Moderate phys
Note: The calories burnt ical activity: wh
physical activity, ile performing
are estimated based on the breathing an
is noticeably faste d heart rate
activities of a 58.5 kg r but you can still
conversation. carry on a
person in 1 hour
*Vigorous phys
ical activity: He
increased substa art rate is
ntially and you ar
hard and too fast e breathing too
to have a conver
sation.

Start today! Number of steps

You can start being physically active by walking as much as Activity Level
per day
you can. If you would like to monitor the number of steps you < 5,000 Sedentary
do each day, use a pedometer (step counter). By using the
pedometer, you can determine which activity level you are in 5,000 – 7,499 Low Active
by referring to the table below: 7,500 – 9,999 Somewhat Active
10,000 – 12,500 Active

You should aim to achieve at least 10,000 steps everyday. If you do not have a
pedometer, it is approximately an extra 1 hour brisk walking in addition to daily
activities.
Apart from walking more steps every day, upgrade your physical activity level
to ensure that you are doing enough for optimum health. The guide below can
help give you a good start:

If You Do Physical Activity If You Do Physical

If You Rarely Do Physical Activity
Sometimes Activity Often

Begin with activities at the base of the
pyramid
c Walk whenever you can
c Make physical activity a part of your
leisure time
c Set realistic goals, and work your
way up toward the middle of the
pyramid
Be more consistent with activities in
the middle of the pyramid
c Plan physical activity into your
daily schedule
c Set weekly and monthly goals
c Partner with a friend or family
member to do physical activity
together
Choose a mix of aerobic,
flexibility, and strengthening
activities
c Mix up your routine to keep
it fun
c Try new physical activities
c Challenge yourself with
new goals

| 27 |
Weight Monitoring

Assess
Your Weight
Status
The simplest method to know if you are at a healthy weight
is by assessing your body mass index (BMI) and your waist
circumference. This can be done at home and is essential
for both children and adults to monitor their risk of obesity.
The BMI must be monitored once every month for people
with weight problems and once every three months for
normal weight person.

Body Mass Index (BMI)

Why is it important? It is used to check if your current weight is proportionate with your height. In order to
measure your BMI, you will need:
c A weighing scale c A height measurement scale

1 Formula:
Weight (kg)
Example: Weight 56kg, Height 1.64 m
56
= 20.82
BMI = 1.64 x 1.64
Height (m) X Height (m)
So, BMI = 20.82

2 Interpretation – Adults:

This BMI value

referts to the
classification of
baby weight status
by World Health
Organization (WHO)

Weight
Underweight Normal Overweight Obese
Status
BMI values r< 18.5 < 18.5 – 24.9 ≥ 25 ≥ 30

| 28 |
3

Weight Monitoring
Age Normal BMI Range
Interpretation – Children:
(Year) Boys Girls
*While BMI is calculated using
the same method for children and 2 13.8 – 17.3 13.8 – 17.1
adults, the criteria used to interpret
3 13.4 – 16.9 13.1 – 16.8
the BMI values for children are
different as it takes into account 4 13.1 – 16.7 12.8 – 16.8
their growth and development. 5 12.9 – 16.6 12.7 – 16.9
6 13.0 – 16.8 12.7 – 17.0
7 13.1 – 17.0 12.7 – 17.3
8 13.3 – 17.4 12.9 – 17.7
9 13.5 – 17.9 13.1 – 18.3
10 13.7 – 18.5 13.5 – 19.0
11 14.1 – 19.2 13.9 – 19.9
12 14.5 – 19.9 14.4 – 20.8
13 14.9 – 20.8 14.9 – 21.8
14 15.5 – 21.8 15.4 – 22.7
15 16.0 – 22.7 15.9 – 23.5
16 16.5 – 23.5 16.2 – 24.1
17 16.9 – 24.3 16.4 – 24.5
18 17.3 – 24.9 16.4 – 24.8

Source: WHO, BMI-for-Age (z-scores) 5 to 19 years old, 2007; BMI-

for-Age (z-scores) 2 to 5 years old, 2006.

Waist Circumference
(Only applicable for adults)
Body fat located at the abdominal region is a good
indicator of the risk of obesity-related diseases. In
general, there are two types of obesity – Android
and Gynoid:
c Android obesity/central obesity (Apple-like
body shape)
  xcess fat accumulates around
E
abdominal region
 H
 igher risk of having illness related
to obesity, eg heart disease,
diabetes, high blood pressure, and
cancers
c Gynoid obesity (Pear-like body shape)
 Excess fat accumulates around hip
and thigh areas

| 29 |
To check your waist
circumference, all you need is a
measuring tape.
How to measure?
1. Place a measuring tape
directly on the skin or no more
than one layer of light clothing
2. The tape should be placed
halfway between the lowest rib
and the top of hip bone; this
is roughly in line with the belly
button, also known as the
navel
3. Breathe normally and take the
measurement
4. Make sure the tape is snug but Interpretation:
without compressing the skin
Female < 80cm Male < 90cm

If the waist circumference is more than the normal values indicated above, it can be classified as
central obesity. This condition increases the risk to diet-related chronic diseases

What do you do with your BMI results?

Adults:
 If you are within the normal range, Children:
KEEP UP THE GOOD WORK!  If your child is underweight, aim to ensure
However, don’t take it for granted. optimal nutrition and gradually get back to
Continue working towards preventing normal growth.
obesity by practicing a healthy  If your child is overweight or obese, consult
lifestyle. a dietitian for professional advice on how to
 If your BMI is in the overweight or develop an appropriate weight for loss plan.
obese ranges, don’t be disheartened. As children have high nutrient needs for
Weight problems ARE reversible optimal growth, it is important not to practice
by putting in some effort as an strict dietary restrictions. Inculcating healthy
investment. Consult a dietitian to eating habits and encouraging physical
personalize a healthy weight loss activity and lifestyle changes are the preferred
plan, find out exercises you can do approaches. Parental support and involvement
to burn those extra calories. Most are crucial for any successful weight
importantly, stick to your regime and management plan.
don’t give up.  If your child is at normal range, keep up the
 If you are good work. All you need to do is make sure he
underweight, receives optimal nutrition. Check regularly to
strive towards a ensure that his growth is maintained within the
healthy weight normal range.
by practicing a If your child’s weight gain fluctuates greatly
healthy lifestyle between measurements, seek advice from a
by following dietitian, nutritionist or paediatrician.
the advice of
a dietitian or
nutritionist.

| 30 |
 Question
Soal Jawab
and Answer
Ask the
Experts
About
Weight
Management
Being a
vegetarian does not
necessarily mean that a Is it
person will not become overweight true that
or obese. Vegetarians consume women are
grains, legumes, and tubers, which also Can I stay bound to put on
contain calories. Indeed, any type of slim by being a
food, if taken in excess of energy needs, some weight
vegetarian? after having
can cause weight gain. Deep fried
vegetarians dishes also contain to a children?
substantial amount of calorie.

It is not necessarily that a

woman will gain weight after giving
birth. Pregnant mother put on weight
during during pregnancy to cater for the
needs of the foetus. However, after delivery
of the baby, the woman will be able to lose
the extra weight gained if she follows the
right practices. It is vital that she does not
overeat during confinement, breastfeeds
the newborn, adopt healthy eating habits
and an active lifestyle. Over time, she
will be in the healthy weight range.

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 Is it true that
eating red meat
and rice can cause
obesity?
It is untrue that eating any
one food will increase risk to
obesity. Therefore, eating red meat
or rice is not going to increase risk to
obesity as long as they are consumed in
moderation. Achieve a balance on energy
intake and calorie expenditure is the key
in preventing obesity. Therefore, one
should consume a variety of foods,
but in moderate amounts that are
appropriate for his body weight,
age, and physical activity
level.
Fast food
and sweetened
beverages are
always on demand
in my household.
What can I do?
These foods are high in
calories. Try to introduce healthy
snacks to your family members and
children and turn it into a habit. Slowly
reduce, and eliminate, all fast food, snacks
and sweetened beverages from your
shopping list. Most importantly, be a role
model for your children and guide
them to practise healthy eating habits.
Avoid rewarding your child with food
and do other interesting activities
together instead.

Is weight loss
safe for my
overweight
Young children under child?
the age of 7 years who are
overweight or obese with no other
health concerns, should maintain weight
or gain weight slowly rather than lose weight.
Overweight older children (> 7 years old) can
benefit from weight loss, but this should be a slow
and steady process. For instance, losing between
0.5 kg a week and 2 kg a month is reasonable,
depending on the child’s ability and environmental
support. Inculcate healthy eating habits and
encourage physical activity and lifestyle changes
instead of restricting his diet. Parents should
support and work together with the child in
any weight loss programme and help
monitor his progress.

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Weight
Loss
 Lose Weight Safely
 Healthy Diet to Lose
Weight
 Be Physically Active
 Questions and Answer:
Weight Loss Guide

| 33 |
Weight Loss

Lose
Weight
Safely
Being overweight and obese adversely affects your overall
health and life as well as the lives of your loved ones. Losing
the extra weight brings about a whole host of benefits. It
keeps you in shape, makes you feel good and confident
about yourself. More importantly, losing weight decreases
your risk of developing non-communicable diseases such as
diabetes and hypertension. So let’s take that important step
towards a healthier and better life today. It’s easy and we’ll
show you how.

Major Keys to lose weight

Before you embark on any weight loss
programme, you need to first be mentally
prepared to modify your behaviour. The FOOD INTAKE
two major behavioural routines you need to Control your food intake by
start with are adopting a healthy eating habit consuming calories according
which involves controlling your calorie intake to your needs and the
and adopting a more active lifestyle: recommended portion sizes

PHYSICAL
ACTIVITY
Engage in physical activity by
starting with small steps but
regularly and continuously

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Set Your Goals and achieve them
Below are some goals you can set for yourself to help you start off on your weight loss programme.
Make them achievable and don’t overextend or you’ll get tired, bored and ultimately lose interest.

c Aim for weight loss goal of 5-10% of your total body weight in 6 months, or 0.5 to
Right goals 1 kg per week.
c Aim for slow and steady weight loss for long lasting effects and better health.

c Aim for calorie reduction of 500 kcal/day; reduce 250kcal from your food intake
and 250kcal through physical activity.
Right Diet c Aim for foods which are low in calories, sugar, fat, and salt. Aim for high fibre
foods such as fruits and vegetables, legumes and brown rice and wholemeal
bread instead.

Right c Increase daily exercise gradually to 60-90 minutes per day.

Exercise/ c Aim to move everyday through daily activities such as walking briskly 30 mins a
physical day, do housework for 30 minutes and climb up and down stairs
activity

Monitoring c Maintain your weight by weighing yourself at least once a week

your c Once you are successful, aim to lose more by keeping your regular eating habit
progress and lifestyle

c Ask a friend or family members to join you through your weight loss programmes.
Get support c For more effective weight loss, consult a dietician or nutritionist for a weight loss
programme tailor-made specifically for you.

If you find your weight loss insignificant or negligible at best even after taking the aforementioned steps, then
preventing further weight gain becomes the goal.

Breaking BAD habits today

1
Watch for your old bad habits that could be contributing your weight plan.

Skipping breakfast – This is a bad habit because breakfast is the most important meal of
the day that helps you stay energized at the beginning of the day and it prevents you from

2
overeating later.
Snacking unnecessarily – Make sure you have regular meal times to avoid
unnecessary eating in between meals. If you need to snack, choose only healthier

3
snack options.
Unmindful eating / emotional binge eating – When feeling sad, do other
activities instead of eating. Many overweight people don’t realise they have
been using food as their own personal “therapist” which lead to overeating.

4 Rewarding with food – How about another option as a reward? For

instance, take up a productive hobby you can indulge in, such as exercise
with family members or go on a vacation.

5 Being a couch potato – Be disciplined and allocate adequate time for your
favourite TV programmes, games and gadgets. You can do some movements

6
while watching TV such as sit up or push up.
Eating supper – Supper has been so popular especially with the abundance of 24
hour restaurants. Consider sticking to a comprehensive eating schedule and avoid supper
as that is the time your body is getting ready to rest.

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Weight Loss

Healthy Diet
to lose weight
A fundamental requirement to achieve
weight loss is to control calorie intake.
But this doesn’t mean you should be
severely restricting all food intakes and
go on a very low calorie diet. Your body
still needs energy and nutrients to be able
to perform all its functions normally. A
balanced and healthy diet is therefore still
essential. This also helps facilitate a more
consistent weight loss and the effects are
usually long-term.

Safe Weight Loss through Healthy Eating

Some tips on eating healthily while losing weight:

B M V

d d
Practice a balanced and moderate diet in Manage your meal portions and plan serving
accordance with the guidelines advocated by sizes appropriate to your needs. (Refer to page
the Malaysian Food Pyramid, and incorporate 14 under “Keep Portions in Moderation” on the
the principles of B-M-V – Balanced, serving size of each food group).
Moderation and Variety. (Refer to page 11)

menu

d d d
Plan your daily menu based Go for healthier food Emphasise on reducing
on 1500 kcal diet to help options and use healthier consumption of unnecessary
you monitor your meal and ingredients while cooking calories for example sugary
write down what you eat on (Refer to page 23 for beverages. There are many
that day. healthier food alternatives). types of food which is high
in calorie but low in nutrient
content. Choose wisely.

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 Sample Menu Planner
The menu plan provided here (based on 1500 kcal/day) will help you plan your daily calorie intake
and avoid overeating.

Breakfast Morning Snack Lunch

2 pieces of wholemeal bread 1 slice papaya 1 cup brown rice
(toasted)
1 medium sized fishin ‘singgang’ soup
½ cup baked beans
½ cup stir fried spinach
1 cup lettuce and tomato
1 banana
½ cup coffee with 2 tbsp low fat powder milk
Plain water

Avoid adding oil/fat

when cooking. Other low
fat cooking examples
- masak “Asam”,
ikanbakar, ikan stim
Always reduce the
amount of margarine
or butter. Limit to only
1 tsp

Evening snack Dinner

6 pieces wholemeal crackers 1 cup brown rice
½ cup coffee with 2 tbsp low fat 1 piece of ½ palm sized beef
powder milk ½ cup mixed vegetable
Plain water
Avoid using non-dairy Try brown rice.
creamer as that is the It makes you fuller
culprit in adding fat into faster.
your meal

Note: Besides eating right, do not forget to drink 8 glasses of water everyday

Total number of servings per day (according to approximately 1500 kcal)

Group 1 Cereals & cereal products 4 servings
Group 2 Vegetables 3 servings
Group 3 Fruits 2 servings
Group 4 Meat, poultry, fish and legumes
Meat / Poultry ½ serving
Fish 1 serving
Legumes ½ serving
Group 5 Milk and Dairy products 1 serving

| 37 |
 Be Physically
Weight Loss

Active
In addition to a good dietary plan, a good physical workout plan is
needed to achieve the intended weight loss. You can try and follow
the “Physical Activity Pyramid” for suggestions on what type of
physical activities you can do to keep those extra pounds at bay.
The more intense the physical activity, the more calories you burn.
Losing weight through physical activity doesn’t just cut off unwanted
fat, it also helps to strengthen body posture and maintain overall
well-being.

Physical activities to keep your

weight balanced
Use the FITT principles to plan your activity and
exercise:

c Frequency:
How many times per week?
c Intensity:
How intense is your physical activity
(often quantified using heart rate)?
c Time:
How long you perform the
activity?
c Type: The table below can help you plan
What kind of activity is performed? your physical activity everyday in your
weight loss programme:

Prevent transition
Prevent transition from overweight
To lose weight from overweight to
to obesity
obesity
Frequency Everyday Everyday Everyday Less than Everyday
Intensity Moderate intensity Moderate intensity Moderate intensity Vigorous intensity
Less than 60-90
Time >30 mins 45-60 mins 60-90 mins
minutes
Type Aerobic exercise Brisk walking Swimming laps
Cycling Skipping rope Jumping rope
Gardening Playing tennis Running
Pushing a child in a stroller Football
Washing a car Basketball
Heavy gardening
(continuous digging
or hoeing)

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 Alternatively, you can choose other forms of activities that you
feel comfortable with and enjoy doing. You can participate more
in household chores or activities such as mowing the lawn or
gardening. Even a mundane task like hosing the plants can
become a less-intensive form of physical activity routine.
Make sure to also participate in activities that increase your
flexibility, strength and endurance. A simple set of physical activity
2-3 times a week in addition to the above activities should help
you get in shape. Persistence will surely pay off resulting in a
healthier more active you.

Individuals who are either overweight or obese should initiate physical activity slowly and
gradually increase intensity over time.

Tips to do so:

1 2 3 4
Start with a 10 Increase it to Increase frequency to Keep on gradually
minute walk 30-45 minutes five times a week and try increasing your
three times a of brisk walking other forms of moderate exercise duration
week. three times a intensity activities and intensity.
week. i.e. jogging.

You may also opt to do so in several short periods such as 10 minutes three times a day instead of
one single 30 minute session.

Safety Rules
Get advice from healthcare professionals before you
start any exercise programme and get a physical/
medical check-up to see if you have any illnesses or
complications that might worsen if you do a certain
form of exercise.
Start at a level you feel comfortable with. Over
time your body will adjust to the frequency of your
activities and increase your overall fitness. Gradually
increase the level of intensity of your physical
activity. Basically there are 3 phases of physical
intensity, namely:
c Beginning phase – The body adjusts to the new
type and level of activity.
c Progress phase – Fitness increases.
c Maintenance phase – The targeted level of
fitness is sustained over the long term.
Intensifying your activities abruptly may result in
muscle soreness, fatigue, increased cardiac risk and
decreased motivation.

| 39 |
Weight Loss

Questions and
Answers:

Weight
Loss
Guide

1
Don’t get too discouraged, it’s
I’ve substituted my normal for weight loss to slow or
unhealthy snacks even stop. It’s called the weight
with fruits to lose loss plateau that occurs because
weight as advised. Why your body’s metabolism slows as
doesn’t my weight go you lose muscle. During this time,
down? the calories you eat are now equal to

2
Substituting unhealthy the amount of calories you use.
snacks with fruits is a I’ve reduced
good practice and not just my calorie
for losing weight. Fruits intake by If you’re still committed to losing
also contain various cutting my portion more weight, try these safer
phytonutrients that are sizes and I exercise healthier options:
known to exert beneficial regularly every day. c Cut more calories. Reduce your daily calorie
health effects. To reduce I managed to lose intake by 200 kcal — make sure it doesn’t go
more weight, you might a few kilos, but below 1,200 kcal. If it does, it may not be enough
need to consider reducing after 3 months, I to keep you from feeling hungry; this increases
calories from other food didn’t lose any more your risk of overeating.
taken throughout the weight despite going c Increase your workout. Increase duration and
day. Just taking away the through the same intensity of workouts. Another option is to do
snack is not the solution. routine and diet. exercise focusing on increasing muscle mass
Also remember that Why isn’t it working which are quite intense and burn calories even
physical activity must anymore? after working out.
be increased so as to c Pack more activity into your day. Increase
burn away the excess fat general physical activity throughout the day by
stored in the body. walking more and using your car less, or try doing
more chores around the house to keep yourself
busy.

| 40 |
 3
With so many Any diet that promises fast weight loss without a scientific basis is called a fad
different types diet. These diets often eliminate entire food groups and as a result don’t provide
of fast-acting the wide range of important nutrients that our body needs. Results are usually
diet plans these short-lived and are difficult to sustain since most of the weight loss involves
days which one primarily water. Nutrient deficiency is also not uncommon in persons using fad
should I choose? diets.
How about weight There are numerous weight loss products in the market. Many new products
loss products, are are put on the market, ranging from various pills, supplement drinks to herbal
those safe? products. Do your homework and consult the proper authorities to determine if
these products are indeed effective and safe for use before you decide to buy.
In certain situations, special drugs may be prescribed to patients who have difficulty losing weight. These
drugs help compliment the whole weight loss programme and are not an “end-all-be-all” solution in itself.
Prescribed drugs may include:
c Appetite suppressant – They work by blocking the re-uptake of the chemicals in the brain which
creates that feeling of satiety you get after eating a big meal.
c Prescription fat blockers – Inhibits the enzyme lipase in the digestive system which prevents fat from
being broken down and absorbed but instead exits the body through bowel movement.
Always remember that no drug nor pill or supplement can substitute a good holistic diet coupled with
regular daily exercise.

4
I am obese and suffer both diabetes and arthritis, so I find it very difficult to move around.
However, I’ve tried losing weight through practicing a healthy diet and I exercise frequently but
it doesn’t seem to work. I hear surgery is also a good option to consider, is this true?

Yes, there is a surgical procedure called Bariatric If you fit these criteria below then surgery may be an
Surgery which is used to treat severely obese option for you:
people. The surgery involves
1 Body mass index (BMI) greater than 40.
c reducing the size of the stomach with a gastric
band, 2 BMI greater than 35 and you have obesity-related
health problems that may improve with weight
c removal of a portion of the stomach (sleeve
loss, such as obstructive sleep apnoea, severe
gastrectomy or biliopancreatic diversion with
arthritis, and diabetes.
duodenal switch)
c resecting and re-routing the small intestines to a 3 Conventional diet and exercise have no effect
small stomach pouch (gastric bypass surgery). towards your weight.
4 Committed to permanent lifestyle changes after
Before Surgery After Surgery
surgery.
Stomach Stomach (bypassed)
5 Has gone through counselling session and
understands the risks and benefits of weight loss
Gastric surgery.
Pouch
Only certified medical practitioners can prescribe
this method and even then, it is considered to be
a last resort as there are risks and side effects
associated with this type of surgery. Weigh your
options carefully and ask people who’ve been
Jejunum through the same experience for added perspective.
Although the surgery might give good results to you,
Duodenum Duodenum (bypassed) you still need to practise healthy eating habits and
active lifestyle to maintain your weight.

| 41 |
 Nutrition Society of Malaysia Malaysian Dietitians’ Association Malaysian Association for the
www.nutriweb.org.my Study of Obesity
www.dietitians.org.my
www.maso.org.my

Nutrition Month Malaysia (NMM) is

a community nutrition educational
programme that is celebrated yearly
in April. This programme is initiated
by three leading professional bodies,
namely the Nutrition Society of Malaysia
(NSM), the Malaysia Dietitian Association
(MDA) and the Malaysian Association for
the Study of Obesity (MASO).

Since its launch in 2002, NMM aims to

increase community’s awareness of
healthy eating and physical activity.
Some NMM activities include family
carnival, roadshows in schools,
guidebooks and cookbooks for adults,
comic books for kids and educational
For enquiry, please contact: press articles.
The Nutrition Month Malaysia Secretariat
Visit our programme website to obtain
Tel: (03) 5632 3301 more information on nutrition and other
(03) 5637 3526 educational materials published by the
Nutrition Month Malaysia programme.

Email : enquiry@nutritionmonthmalaysia.org.my
Website : www.nutritionmonthmalaysia.org.my
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