eat right, move more, fight obesity
TRANSCRIPT
Published by
Nutrition Society of Malaysiawww.nutriweb.org.my
Malaysian Dietitians’ Associationwww.dietitians.org.my
Malaysian Association for the Study of Obesitywww.maso.org.my
Fight Obesity
Eat Right, Move More,
ISBN 978-967-5737-05-3
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 ✪ Organised 7 major fun-filled carnivals
School & Kindergarten Roadshows
✪ Visited 160 primary schools and provided healthy eating and active living messages
✪ Visited 175 kindergartens and conducted interactive nutrition activities
Publications for Public ✪ Published 6 practical nutrition guidebooks, 3 recipe
books and 1 mini-booklet
Educational Materials for School Children & Preschoolers
✪ Published comic book and activity book for primary school children
✪ Published DVD and worksheets for preschoolers
Educational Press Articles
✪ Published over 73 articles in English, Bahasa Malaysia & Chinese newspapers
Mass Media Promotions
✪ Disseminated messages through radio, television & website
Makan Sarapan,
Pandai Belajar.
Gunakan kertas aktiviti ini selepas menonton DVD Bahagian 2
Bahagian 2
Kanak-kanak Sihat, Negara Lebih Sihat
Memupuk Gaya Pemakanan SihatDVD Untuk Kanak-Kanak Pra-sekolah (4-6 tahun)• Bahagian 1: Makan Secara Sihat, Membesar Dengan Kuat• Bahagian 2: Makan Sarapan, Pandai Belajar• Bahagian 3: Makan Secara Sihat, Bermain Dengan Cergas
Disokong oleh Geran Promosi Kesihatan daripada
Terbitan Dengan sokongan
Kementerian Kesihatan Malaysia
Kanak-kanak Sihat, Negara Lebih SihatMemupuk Gaya Pemakanan Sihat
Terbitan
Disokong oleh GeranPromosi Kesihatan daripada
Dengan sokongan
Kementerian Kesihatan Malaysia
DVD Untuk Kanak-Kanak Pra-sekolah (4-6 tahun)
• Bahagian 1: Makan Secara Sihat, Membesar Dengan Kuat
• Bahagian 2: Makan Sarapan, Pandai Belajar
• Bahagian 1: Makan Secara Sihat, Bermain Dengan Cergas
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 SecretariatTel: (03) 5632 3301/5637 3526 Email: [email protected]
Website: www.nutritionmonthmalaysia.org.my Nutrition Month Malaysia
Promoting
NationwideHealthy Eating
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.
Fight ObesityEat Right,
Move More:
Dr Tee E Siong,Chairman of NMM Steering Committee
ContentAbout Obesity 4 Dangers of Being Obese
6 Achieving Healthy Weight for Life
8 Physical Activities Required to Burn Calories from Food
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
14 Putting B-M-V into Practice!
16 Figuring Out Food Labels
18 Eating Right Wherever You Are!
20 Cook Up Healthy Meals
Move More22 Get Up, Be Fit For Your Health
23 Use the Physical Activity Pyramid to Get You Active
Weight Monitoring26 Assess Your Weight Status
Question and Answer29 Ask the Experts about Weight Management
Weight Loss32 Lose Weight Safely
34 Healthy Diet to Lose Weight
36 Be Physically Active
38 Questions and Answers: Weight Loss Guide
Nutrition Month Malaysia National Steering Committee
MEMBERSNutrition Society of Malaysia:
Assoc. Prof Dr Zaitun Yassin
Dr Mahenderan Appukutty
Prof Winnie Chee Mr Ng Kar Foo
Prof Dr Norimah A Karim
Dr Zawiah Hashim
Malaysian Association for the Study of Obesity:
Malaysian Dietitians’ Association:
CHAIRMANDr Tee E Siong
Disclaimer
This book is not in any way intended to substitute medical advice from your doctor or health professionals. When in doubt, please consult your doctor. The Nutrition Society of Malaysia (NSM), Malaysian Dietitians’ Association (MDA) and 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
12A, Jalan PJS 8/4, Mentari Plaza, Bandar Sunway, 46150 Petaling Jaya Tel: 03-5632 3301 Fax: 03-5638 9909 Email: [email protected]
(263773-W)
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.
cknowledgement
Co-sponsors
Media partners
With support from
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.
Serba Wangi Sdn BhdAce Canning Corporation
Sdn Bhd
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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 ObesityHaving excessive weight (and fat) adversely impacts several organs and parts of your body, resulting in various diseases such as:
SKINDark, velvety patches on the neck or armpits can be a sign of obesity related health problems like diabetes
PANCREASExcess fat can impair the pancreas’s ability to use insulin to control blood sugar, leading to Type 2 diabetes
LIVERCholesterol build up can thicken artery walls, restrict blood flow and increase the risk of heart disease and stroke Fatty liverObesity leads to abnormally large organs CirrhosisDamaged cells are replaced by scar tissue
HORMONESToo much adipose tissue may lead to early puberty (at theage of 10) where it causes sex organs to mature earlier.
BRAINObese children have higher rates of depression, negative body image and low self-esteem
THROATExcess tissue restricts airways, which can cause sleep apnea, in which breathing stops periodically
HEARTCholesterol build up can thicken artery walls, restrict blood flow and increase the risk of diseases and stroke
KIDNEYSSustained high blood pressure, or hypertension, can damage the kidneys and lead to kidney failure
Dangers of Being Obese
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Childhood Obesity: What every parent needs to know
Chubby is not always cute especially because your child is more likely to be overweight or obese as an adult. This will lead to additional future risks such as breathing difficulties, increased risk of fractures, hypertension, insulin resistance, and psychological effects (low self-esteem).
The first step to find out if your child is at risk of overweight or obesity is to measure your child’s BMI. Turn to page 28 to find out how.
Main Causes of ObesityBeing 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.
Fight the Flab Today!
A healthy weight is crucial for people of all ages. Besides looking and feeling good, a healthy body weight helps you to prevent
from diet-related chronic diseases (e.g. diabetes, hypertension, heart disease and cancers). Attaining and maintaining
a healthy weight starts with healthy eating and a physically more active lifestyle. Even if you are already
overweight or obese, it’s never too late to do something. Start
making changes now, for yourself and your family!
(Refer to the Weight Management Section)
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
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 and sitting down more often in front of computer or TV
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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”.
Healthy
Striking a BalanCeTo 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.
Weight for Life
Achieving
3 things to keep in mind when reading this section:
1 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
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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.
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.
1 Follow the principle of Balance, Moderation and Variety (B-M-V) from the Malaysian food pyramid
2 Make healthier food choices
3 Engage in physical activity
4 Monitor your weight regularly to keep it within a healthy range
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 actually need?
Category Energy requirement per day (in calories)
• Sedentary women• Older adult
1500 kcal
• Most children• Teenage girls• Moderately active women• Sedentary men
2000 kcal
• Teenage boys• Active men• Very active women• Underweight men & women
2500 kcal
• Pregnant women Plus additional 400 kcal daily from 2nd trimester onwards
• Breastfeeding women Plus additional 500 kcal daily if breastfeeding
Your gender, age, height, weight, body size, physical activity level and your basal metabolic rate are some of the factors that determine the amount of energy you need in a day. For instance, the more physically active you are, the more energy (calories) you will need for each day.
You can refer to the table below to find out your daily energy requirement based on which category you fall into:
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Daily energy requirements for children:
c Babies (0-1 years): ~ 550 – 640 kcal (0-6 months – breast milk only)
c Toddler (1-3 years): ~ 900 kcal
c Pre-school (4-6 years): ~ 1300 kcal
c Primary school (7-9 years): ~ 1700 kcal
c Early adolescent (10-12 years): ~ 2000 kcal
Golden Keys to Maintaining a Healthy Weight
energyIMBalanCeD
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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.
Physical Activities Required to Burn Calories
from Food
c Keep your calorie limit in mind when deciding what to eat and drink.c Keep track of what you eat in a food diary to avoid unconscious
overeatingc 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 canc Think twice before you order your dessertc If you eat high calorie foods (e.g. fried chicken) for lunch, choose a
lower calorie option for dinner (e.g. steamed fish)
Food Calorie content in 1 serving
Duration of Physical Activity Needed to Burn the amount of Calorie in
1 serving of the Food 1 plate nasi lemak with fried chicken 640 kcal Jog for 1 hour and 45 minutes
1 plate fried Kueh-Teow 320 kcal Play badminton for 1 hour1 piece roti canai 300 kcal Brisk walk for 1 hour and 15 minutes1 piece fried chicken 260 kcal Dance for 45 minutes1 bowl of curry noodle 530 kcal Swim for 1 hour and 15 minutes1 whole chicken burger 440 kcal Jog for 1 hour and 15 minutes1 glass teh tarik 140 kcal Brisk walk for 35 minutes1 can carbonated drink 140 kcal Sweeping the floorfor 1 hour3 pieces banana fritters 390 kcal Cycle for 2 hours2 pieces curry puff 260 kcal Walk for 1 hour and 20 minutes
Tips to balance energy in real life
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Here are a few things you should know about the food pyramid:c It has four levels that represent various food
groupsc It shows the amount (in servings) of food you
should eat from each group dailyc 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:
3 Keys to Eating Right:
B-M-V (Balance-Moderation-Variety)
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Fat, oil, sugar and salt Eat less
Milk and milk products 1 –3 servings /day Eat in moderation
Vegetables 3 servings/day Eat plenty
Fruits 2 servings/day Eat plenty
Rice, noodle, bread, cereals, cereal products and tubers 4-8 servings/day Eat adequately
Fish, poultry, meat, eggs and legumes ½-2 servings of poultry/ meat/ egg/ day 1 serving of fish/day ½-1 serving of legumes/day Eat in moderation
Malaysian Food Pyramid
The first step to maintain a healthy weight is to eat right. Practise eating a healthy diet so that you can gain a proper combination of essential nutrients and energy to go about your daily activities.
Use the Malaysian Food Pyramid as a tool to guide you. It will help you obtain proper nutrition by eating a balanced meal comprising of a variety of food in moderate amounts.
To eat a balanced meal, your diet should contain a combination of foods from all the food groups
in the Pyramid.
1. BalanceB
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.
3. VarietyV
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.
2. ModerationM
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Balanced and Varied diets are keys to obtaining all the
essential nutrients your body needs.
Balance and Varie ty 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.
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
Benefits: *Wonderful sources of fibre,
phytonutrients, vitamins and minerals
*Help to boost the immune system, support normal growth and development and help cells and organs to function well
Sources: Green leafy veggies (kangkung, spinach), root veggies (carrots, white radish), fruit veggies (tomato, brinjal), cruciferous veggies (cabbage, 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.
Group 1: Grains and grain-based products
Group 2: Vegetables
Oil, salt, sugar –
eat less
Benefits: *Wonderful sources of
fibre phytonutrients, vitamins and minerals
*Help to boost the immune system, support normal growth and development, and help cells and organs to function well
Sources: Guava, papaya, bananas, watermelon, ciku, apples, pears, oranges
Group 3: Fruits
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Balance and Varie ty with the
Power of 5
Benefits: *Rich sources of calcium,
protein, vitamins and minerals.*Calcium is needed for building
bones and teeth as well as maintaining bone mass.
*Calcium is important for children as their bone mass is still being built.
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.
c Consumption of too much oil and sugar could lead to excess energy intake, thus leading to overweight and obesity.
c Consumption of too much salt could increase risk to diseases such as hypertension.
Goodness of Fibre c Helps promote regular bowel movement and a
healthy gutc Helps lower blood cholesterol and
glucose levelsc Good sources of fibre: Legumes (e.g. red/
mung beans, dhal, chickpeas), whole grains and whole grain products, vegetables and fruits
Group 5: Milk and dairy products
Tips to achieve balance and
variety:U Include all food groups in
your daily meals. Don’t omit any food group even if you intend to lose weight.
U Choose different types of food for your daily meals. For example, choose fish for lunch and opt for chicken for dinner; or spinach for lunch and long beans for dinner.
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
Group 4: Fish, meat, poultry, eggs, and legumes
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Keep Portions In
ModerationOne 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.
Food group Food group1500 kcal/day* 2000 kcal/day* 2500 kcal/day*
Cereals & cereal products 4 servings 6 servings 8 servingsVegetables 3 servings 3 servings 3 servingsFruits 2 servings 2 servings 2 servingsMeat, poultry, fish and legumes
Meat / Poultry ½ serving 1 serving 2 servingsFish 1 serving 1 serving 1 servingLegumes 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 kidsChildren 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.
eat according to the number of servings for each group recommended in the food pyramidDo 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.
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examples of 1 serving according to Food PyramidUse the table below to understand what one serving for various foods mean:
Group 1: Cereals & cereal
products
Group 2: Vegetables
Group 3: Fruits
Group 4: Meat/Fish/Poultry/
Legumes
Group 5: Milk & dairy
products
1 cup white rice, cooked
1½ cup mee hoon, soaked
6 Pieces crackers2 slices bread2 cups porridge1 cup noodle/
kuey teow, wet
½ cup green leafy vegetables with edible stem, cooked (eg. sawi, kangkung)
½ cup fruit vegetables, cooked (eg. tomato)
1 cup ulam, raw
1 whole apple/pear/orange/banana (berangan, medium)
1 slice papaya/watermelon
4 small prunes3 pieces durian8 small grapes
1 piece chicken drumstick
1 medium kembung fish
2 tablespoon sliced lean beef
2 whole eggs2 medium squid1 cup dhal/chickpea1½ glasses soya
bean drink
1 slice cheese1 glass milk1 cup yoghurt4 dessert spoon
milk powder
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.
Food group Energy needs1300 kcal/day
(4-6 years)1600 kcal/day
(7-9 years)2000 kcal/day(10-12 years)
Cereals & cereal products 3 servings 5 servings 6 servingsVegetables 2 servings 3 servings 3 servingsFruits 2 servings 2 servings 2 servingsMeat, poultry, fish and legumes
Meat / Poultry ½ serving 1 serving 1 servingFish 1 serving 1 serving 1 servingLegumes ½ serving 1 serving 1 serving
Milk and Dairy products 2 servings 2 servings 2 servings
eat to live, not live to eat
Too much of anything whether it is good or bad will not bring any
good to your body. When it comes to
eating, always take a moderate approach - not too much and not too little. Remember
to eat according to the right portions from an early age in order to
prevent obesity.
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Practical Portion Control Tips
c Avoid using big plates so that you don’t tend to put large amounts of food on it.
c Imagine the plate has four quadrants. Fill half the plate with vegetables, leaving a quarter for rice and meat or legume products equally.
c Whenever possible, eat your vegetables first as high fibre foods tend to make you feel full faster and prevent you from overeating.
c Practise regular meal and snack times. Skipping meals tend to make you overeat at the next meal.
c Avoid going to buffet-style restaurants or “eat-as much as you can” type of meals if you tend to overeat.
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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.
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
Breakfast
evening Snack Dinner
Mid-morning snack lunch
1 glass milk (Group 5)
1 cup of breakfast cereal (Group 1)
1 banana (Group 3)
6 pieces cream cracker (Group 1)
1 glass chocolate milk (Group 5)
1 piece tosai (Group 1)
1 cup cooked dhal
(Group 4)½ cup mixed vegetables (Group 2)
½ whole guava (Group 3)
½ cup spinach (Group 2)
1½ cup bihun (Group 1)
½ cup sawi and bean sprout (Group 2) 2 tbsp sliced lean
meat (Group 4)
Put B-M-V Into Practice!
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:
Note: Each dish shows an
example of 1 serving for each meal
1 cup brown rice (Group 1)
1 piece chicken drumstick (Group 4)
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(Balance-Moderation-Variety)
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Plan Your Meals
You now have an idea on how to incorporate the
recommended number of food servings into your daily
meals. Plan your meals ahead (daily or even weekly)
for you and your family to ensure that you have control
over what and how much you consume each day. This
way, you will be able to stay within the recommended
daily energy intake. Meal planning is also great as it:
c Ensures balance, moderation and variety from meal
to meal
c Allows you to rotate your dishes to avoid boredom
c Saves time, money and prevents wastage
Below are some examples of 2 day’s meal plan based
on 2000 kcal diet:
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.
Meal E.g Weekday 1 E.g Weekday 2Breakfast 1 cup wholegrain breakfast cereals
1 banana 1 glass milk
2 pieces wholemeal bread1 egg omelette 1 whole apple1 glass milk
Mid-Morning Snack
4 small apam, steamedPlain water
3 pcs cream crackersPlain water
Lunch 1 cup brown rice1 chicken drumstick,steamed½ cup kangkung, stir fried½ whole guavaPlain water
1½ cup spaghetti ½ cup carrot and broccoli, sliced½ cup meatballs1 piece small mangoPlain water
Afternoon Snack 3 pcs popiah basah1 glass milk
1cup chick peas, steamedPlain water
Dinner 1 cup noodle in soup ½ cup sawi, boiled2 tbsp lean meat,slicedPlain water
½ cup mashed potato1 bun1 piece lean roasted chicken1 scoop low fat coleslawPlain water
Keep calorie to < 600kcal
Keep calorie to <600kcal
Keep calorie to <600kcal
Keep calorie to < 150kcal
Keep calorie to <150kcal
1 nutrition Information Panel (nIP)
Figuring Out Food LabelsWhen 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:
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)
Serving size: 45g • Servings per package: 4
Nutrients Per 100 g Per serving (45g)
Energy (kcal) 411 185
Carbohydrate (g) 85 38.3
Sugars (g) 18.5 8.3
Protein (g) 11 5.0
Fat (g) 3 1.4
Nutrition Information (Cereal Brand B)
Serving size: 45g • Servings per package: 4
Nutrients Per 100 g Per serving (45g)
Energy (kcal) 334 150
Carbohydrate (g) 69 31.1
Sugars (g) 11.3 5.1
Protein (g) 10.1 4.5
Fat (g) 1.9 0.9
nutrient listing
Pre-packaged foods must list the energy, carbohydrate, protein and fat content. Vitamins and minerals may also be listed
The amount of nutrients
Refers to nutrients contained in every 100g (if solid) or every 100 ml (if liquid) of a food or drink.
The amount of nutrients per 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.
leGenDS:
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Multi Grain Cereal
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.
Ingredient list4Energy 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).
energy Icon2
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.
nutrient Content Claims3
Comparing the example of Brand A to Brand B: Content Brand A Brand BProtein Higher Lower
Sugar and Fat Higher Lower
Calorie Higher Lower
IMPORTanT! Tips when comparing different brands of similar products:
c Serving sizes cannot be used for comparison because they may differ from one brand to another. Always compare different brands of a similar product based on per 100g or per 100ml.
cDon’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.
COnClUSIOn: If you are looking for a product with lower sugar, fat and calorie, choose Brand B.
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Eating Right 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.
Snacks 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
Beverages 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
at RestaurantsU 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:
General tips U Choose foods that are prepared with less oil/
santan, salt and sugar
U Choose foods that are cooked using healthy cooking methods such as stewing, grilling, roasting, braising, steaming, or stir-frying
U Choose appropriate portion sizes
U Ask for more vegetables and fruits
U Go for more wholegrain foods e.g. brown rice, wholemeal bread or cereals
U Select eateries or restaurants that offer healthier food choices and has a clean environment
U Eat together with the family to inculcate healthy eating habits in kids
U Avoid eating while watching TV as it may lead to overeating
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Type of Cuisine Food to Choose Always Food to Choose Less
Local food
Paprik, nasi putih Paprik, nasi gorengAsam laksa Mi kariIkan, dipanggang Ikan, digorengPisang, segar Pisang, digorengPau kukus kacang merah Kuih seri mukaTosai dengan kuah kacang dhal Roti canai dengan kuah kacang dhalNasi putih dengan lauk & sayur Nasi briyani (dimasak dengan minyak sapi)Putu mayam dengan sedikit kelapa parut VadaiAyam, tandoori / dipanggang Ayam, digorengNasi ayam dengan ayam kukus Nasi ayam dengan ayam gorengKuey teow, sup Kuey teow, digorengWantan, sup Wantan, digorengYong tau fu, dikukus Yong tau fu, digorengPopia, basah Popia, digoreng
Western food
Ikan panggang dengan kentang bakar Ikan dengan kentang gorengBurger daging lembu tanpa lemak yang dipanggang dan kentang bakar
Burger daging lembu dengan kentang goreng
Spaghetti marinara (berasaskan sos tomato) Spagetti karbonara (berasaskan sos krim)Bun sardin Donut
Calorie Content of Common Foods to Watch Out for!
Type of cuisine Choose Always Choose Less
Local food
Paprik, white rice Paprik, fried rice
Asam laksa Mee, curry
Fish, grilled Fish, fried
Banana, fresh Banana, fried
Pau, steamed, red bean Kuih seri muka
Tosai with dhal gravy Roti canai with dhal gravy
Nasi putih with lauk & sayur Nasi briyani (cooked with ghee)
Puttu mayam with less grated coconut Vadai
Chicken, tandoori / grilled Chicken, fried
Chicken rice with steam chicken Chicken rice with fried chicken
Kuey teow, soup Kuey teow, fried
Wantan, soup Wantan, fried
Yong tau fu, steamed Yong tau fu, fried
Popiah, fresh Popiah, fried
Western food
Grilled fish with baked potato Fish and chips
Grilled lean beef burger with baked potato Beef burger with French fries
Spaghetti marinara (tomato based sauce) Spaghetti carbonara (cream based sauce)
Sardine bun Doughnut
Types of Food Portion Size Calorie (kcal)Main Meals
Western fast food set (2 pieces fried chicken, 1 bun, 1 mashed potato, 2 potato wedges, 1 carbonated drink)
1 set 1250
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 fried groundnuts)
1 set 480
Beef burger with fries and carbonated drink 1 set 960
SnacksCheese 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.
Cook Up Healthy Meals
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:
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 prepare healthier meals.
Prepare healthy meals using the methods below:
cSteaming keeps nutrients and flavours in
cStir frying cooks small pieces of food quickly using minimal oil in non-stick pan
c Grilling and roasting in high heat allows fat to drip away from meats
cBaking/Microwaving helps to keep flavours and aromas in while using minimal oil
c Braising is an ideal way to soften tough meats without oil
cStewing is an easy and fast way to cook different types of foods using a slow cooker
Exchange with healthier ingredients
cUse low fat milk instead of santan
cSubstitute mayonnaise with yoghurt or low fat salad dressing, low fat mayonnaise
cChoose wholegrain bread instead of white bread
cEat brown rice instead of white rice
cUse herbs and spices instead of sauces or salt
cUse fresh or dried fruits instead of sugar
Tips for healthier meal preparations
cRemove visible fats and skins from meats
cRemove the prawn’s head as it is high in cholesterol
cWash vegetables and fruits before you cut
cUse vegetables of different colours in your meals for more variety and to get more phytonutrients.
cCook fish, chicken and meat thoroughly to kill microorganisms
1
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Method1. 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.
Method1. In an electric rice cooker, cook rice with tomato
puree, ½ cup of tomato sauce and water.2. In a separate pan, sauté garlic, ginger and
shallots. Add in chopped tomatoes and remaining tomato sauce.
3. Add beef slices into the pan and cook until meat is tender. Add salt and pepper to taste. Add extra water, if needed.
4. Remove from flame and set aside.5. Scoop cooked rice into small round jelly moulds.
Make a hole in the center of rice and scoop in the stir-fried beef.
6. Turn out the tomato rice with beef onto a plate and serve.
Nutrient Content Per Serving
Calorie 158 kcal Carbohydrate 0.6 g
Protein 17.9 g Fat 9.3 g
Ingredients 183 g (1 cup) uncooked rice50 g (2 whole) tomatoes, diced200 g (¾ cup) lean beef, thinly sliced30 ml (2 tbsp) tomato puree250 ml (1 cup) tomato sauce 30 g (½ medium-sized) green capsicum, sliced 250 ml (1 cup) water30 ml (2 tbsp) vegetable oil10 g (2 cloves) garlic, pounded10 g (½ cm) ginger, crushed10 g (1) shallot, slicedSalt, sugar and pepper to taste
Portuguese Steamed F ish(Serves 5)
Tomato Meat Rice (Serves 4)
Suggestion1 Beef can also be replaced with chicken.
Nutrient Content Per Serving
Calorie 389 kcal Carbohydrate 49.9 g
Protein 14.9 g Fat 14.4 g
Diet Tips
• It is recommended to consume 1 serving of fish every day. Choose fatty fish such as sardines, sea perch (siakap), hairtail scad (cencaru), black promfret (bawal hitam) and mackerel (tenggiri) because it contains unsaturated fatty acids (Omega-3 fatty acids).
Ingredients 600 g (5 whole) kembong fish, gutted and cleaned60 g (5) lady’s fingers, sliced thinly4 pieces aluminum foil sized 20 cm x 20 cm1 piece banana leaf18 g (½) lime, juice squeezed 30 g (4) red chilies 80 g (8) shallots20 g (4 cloves) garlic60 g (2) lemon grass5 g (1 tsp) belacan10 g (1 tbsp) chili powder45 g (4) candlenut (buah keras)2 pieces kaffir lime leaves250 ml (1 cup) water45 ml (3 tbsp) oilSalt and brown sugar to taste
blended together
These recipes were obtained from Nutritionist’s Choice Cookbook vol. 1&2. For more information about the cookbook, please visit www.nutriweb.org.my.
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Reduces risk of diabetes Helps in increasing uptake of glucose from blood to cells and muscles, which then stabilize blood glucose levels, thus reducing the risk of diabetes.
Stronger bones, prevent osteoporosis Regular weight-bearing exercises increase bone mass and density, thus reducing the risk of osteoporosis. Weight bearing exercises have an impact on bone and muscle pull which helps the bones build more cells and make them stronger.
Improves digestive health Aerobic exercises accelerate your breathing and heart rate that helps to stimulate the natural contraction of intestinal muscles and helps move stools out quickly.
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Get Up, Be Fit 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!
Reduces risk of hypertension and stroke Moderate impact exercise (e.g. walking, swimming), helps in controlling blood pressure, thus reducing the risk of hypertension and stroke.
Improves mood, reduces stressPhysical activity will stimulate the release of feel-good hormones called endorphins that positively impacts your mood and concurrently reduces stress levels.
Stronger heart reduces heart disease Aerobic type of activities help to strengthen the heart muscle as it needs to pump more blood to the body. Regular exercise also helps in increasing good HDL cholesterol, thus reducing the risk of heart disease.
Stronger body & joints Physical activity that involves strength training increases or maintains your muscle mass and strength, thus lowering the risk of injuries and improving your day to day tasks. Stronger muscles and joints also helps prevent falls and injuries
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Mo
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reUse the Physical Activity Pyramid
to Get You ActiveBeing 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
2
3
4
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energy expenditure based on physical activityIt 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.
Do it everyday! anytime, anywhere
engage 5-6 times a week: Cardiorespiratory exercises (strengthening the heart and lungs)
engage 2-3 times a week: Flexibility, Strength and endurance activities
1
2
3
Example Calories(kcal) burnt per hour
Tips
At office/malls: walk up stairs instead of using elevators
354 Any kind of activities burn more calories than just sitting down! Imagine if you accumulate these activities for an hour! Incorporate more physical activity as exercise in life.
At home: Playing with children
165
Cleaning, dusting the house, sweeping the floor 148
Gardening 236
Example Calories (kcal) burnt per hour
Tips
Moderate intensityi. Play badmintonii. Brisk walkingiii. Aerobic exerciseiv. Activities in gymnasium
266224384325
1. When fitness improves, try to increase the intensity level and amount of time spent on physical activity
2. Aim for 30 minutes a day
Vigorous intensityi. Fast walkii. Cyclingiii. Footballiv. Tennisv. Basketball
384472531413472
Example Calories (kcal) burnt per hour
Tips
Flexibility activitiesi. Yogaii. Tai chi
236236
4 repetitions for each muscle group
Resistance and strength exercisei. Push upsii. Weight lifting (dumb bells)iii. Boxing, punching bag
207177354
8-12 sets of repetition for each major muscle groups
Endurance activitiesi. Running ii. Marathoniii. Distance bicycling
472372 – 472
472
Spread out across the week to avoid excessive fatigue and risk of injury
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Start today!You can start being physically active by walking as much as you can. If you would like to monitor the number of steps you do each day, use a pedometer (step counter). By using the pedometer, you can determine which activity level you are in by referring to the table below:
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:
limit: physical inactivity and sedentary habits
Note: The calories burnt are estimated based on activities of a 58.5 kg person in 1 hour
4
Definitions*Moderate physical activity: while performing physical activity, the breathing and heart rate is noticeably faster but you can still carry on a conversation.
*Vigorous physical activity: Heart rate is increased substantially and you are breathing too hard and too fast to have a conversation.
Example Calories (kcal) burnt per hour
Tips
i. Sitting with light office work
ii. Surf internetiii. Sitting around
89 1. Limit to 2 hours or less a day2. Attempt to perform some simple activities
such as stretching (e.g. sit ups) during intervals of watching TV or working at the computer
Number of steps per day Activity Level
< 5,000 Sedentary
5,000 – 7,499 Low Active
7,500 – 9,999 Somewhat Active
10,000 – 12,500 Active
If You Rarely Do Physical Activity If You Do Physical Activity Sometimes
If You Do Physical Activity Often
Begin with activities at the base of the pyramidc Walk whenever you canc Make physical activity a part of your
leisure timec Set realistic goals, and work your
way up toward the middle of the pyramid
Be more consistent with activities in the middle of the pyramidc Plan physical activity into your
daily schedulec Set weekly and monthly goalsc Partner with a friend or family
member to do physical activity together
Choose a mix of aerobic, flexibility, and strengthening activitiesc Mix up your routine to keep
it func Try new physical activitiesc Challenge yourself with
new goals
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AssessYour 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.
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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 cA height measurement scale
Weight 56kg, Height 1.64 m 56
= 20.82 1.64 x 1.64
So, BMI = 20.82
Example:
Weight Status Underweight OverweightNormal Obese
BMI values r< 18.5 ≥ 25< 18.5 – 24.9 ≥ 30
This BMI value referts to the classification of baby weight status by World Health Organization (WHO)
1 Formula:
BMI = Weight (kg)
Height (m) X Height (m)
2 Interpretation – Adults:
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*While BMI is calculated using the same method for children and adults, the criteria used to interpret the BMI values for children are different as it takes into account their growth and development.
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) Excess fat accumulates around
abdominal region Higher 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
Age
(Year)
Normal BMI Range
Boys Girls
2 13.8 – 17.3 13.8 – 17.1
3 13.4 – 16.9 13.1 – 16.8
4 13.1 – 16.7 12.8 – 16.8
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.
3 Interpretation – Children:
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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?
Children: If your child is underweight, aim to ensure
optimal nutrition and gradually get back to normal growth.
If your child is overweight or obese, consult a dietitian for professional advice on how to develop an appropriate weight for loss plan. As children have high nutrient needs for optimal growth, it is important not to practice strict dietary restrictions. Inculcating healthy eating habits and encouraging physical activity and lifestyle changes are the preferred approaches. Parental support and involvement are crucial for any successful weight management plan.
If your child is at normal range, keep up the good work. All you need to do is make sure he receives optimal nutrition. Check regularly to ensure that his growth is maintained within the normal range.
If your child’s weight gain fluctuates greatly between measurements, seek advice from a dietitian, nutritionist or paediatrician.
Adults: If you are within the normal range,
KEEP UP THE GOOD WORK! However, don’t take it for granted. Continue working towards preventing obesity by practicing a healthy lifestyle.
If your BMI is in the overweight or obese ranges, don’t be disheartened. Weight problems ARE reversible by putting in some effort as an investment. Consult a dietitian to personalize a healthy weight loss plan, find out exercises you can do to burn those extra calories. Most importantly, stick to your regime and don’t give up.
If you are underweight, strive towards a healthy weight by practicing a healthy lifestyle by following the advice of a dietitian or nutritionist.
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 without compressing the skin
Interpretation:Female < 80cm Male < 90cm
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Ask the ExpertsAbout
Weight Management
So
al Jawab
Qu
estion
and
An
swer
Can I stay slim by being a
vegetarian?
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.
Is it true that
women are bound to put on
some weight after having
children?
Being a
vegetarian does not necessarily mean that a
person will not become overweight or obese. Vegetarians consume
grains, legumes, and tubers, which also contain calories. Indeed, any type of
food, if taken in excess of energy needs, can cause weight gain. Deep fried
vegetarians dishes also contain to a substantial amount of calorie.
Is weight loss safe for my overweight
child?Young children under 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.
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.
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.
Is it true that eating red meat
and rice can cause obesity?
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Loss
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WeightLoss
lose Weight Safely
Healthy Diet to lose Weight
Be Physically active
Questions and answer: Weight loss Guide
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Lose Weight SafelyBeing 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.
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PHYSICAL ACTIVITY Engage in physical activity by starting with small steps but regularly and continuously
Control your food intake by consuming calories according to your needs and the recommended portion sizes
FOOD INTAKE
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 two major behavioural routines you need to start with are adopting a healthy eating habit which involves controlling your calorie intake and adopting a more active lifestyle:
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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 todayWatch for your old bad habits that could be contributing your weight plan.
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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 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 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.
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.
Being a couch potato – Be disciplined and allocate adequate time for your favourite TV programmes, games and gadgets. You can do some movements 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.
Set Your Goals and achieve themBelow 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.
RIGHT GOALScAim for weight loss goal of 5-10% of your total body weight in 6 months, or 0.5 to
1 kg per week.cAim for slow and steady weight loss for long lasting effects and better health.
RIGHT DIET
cAim for calorie reduction of 500 kcal/day; reduce 250kcal from your food intake and 250kcal through physical activity.
cAim 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 EXERCISE/PHYSICAL ACTIVITY
c Increase daily exercise gradually to 60-90 minutes per day. c Aim to move everyday through daily activities such as walking briskly 30 mins a
day, do housework for 30 minutes and climb up and down stairs
MONITORING YOUR PROGRESS
c Maintain your weight by weighing yourself at least once a weekc Once you are successful, aim to lose more by keeping your regular eating habit
and lifestyle
GET SUPPORTcAsk a friend or family members to join you through your weight loss programmes.c For more effective weight loss, consult a dietician or nutritionist for a weight loss
programme tailor-made specifically for you.
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Healthy Diet to lose weightA 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:
dPlan your daily menu based
on 1500 kcal diet to help you monitor your meal and write down what you eat on
that day.
dGo for healthier food
options and use healthier ingredients while cooking
(Refer to page 23 for healthier food alternatives).
dEmphasise on reducing
consumption of unnecessary calories for example sugary beverages. There are many types of food which is high in calorie but low in nutrient
content. Choose wisely.
dPractice a balanced and moderate diet in
accordance with the guidelines advocated by the Malaysian Food Pyramid, and incorporate
the principles of B-M-V – Balanced, Moderation and Variety. (Refer to page 11)
dManage your meal portions and plan serving
sizes appropriate to your needs. (Refer to page 14 under “Keep Portions in Moderation” on the
serving size of each food group).
menu
B M V
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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.
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
Note: Besides eating right, do not forget to drink 8 glasses of water everyday
lunch
1 cup brown rice1 medium sized fishin ‘singgang’ soup
½ cup stir fried spinach 1 banana
Plain water
Breakfast
2 pieces of wholemeal bread (toasted)
½ cup baked beans1 cup lettuce and tomato
½ cup coffee with 2 tbsp low fat powder milk
Always reduce the amount of margarine or butter. Limit to only
1 tsp
Avoid adding oil/fat when cooking. Other low
fat cooking examples - masak “Asam”,
ikanbakar, ikan stim
Morning Snack
1 slice papaya
evening snack
6 pieces wholemeal crackers½ cup coffee with 2 tbsp low fat
powder milk
Avoid using non-dairy creamer as that is the
culprit in adding fat into your meal
Dinner
1 cup brown rice1 piece of ½ palm sized beef
½ cup mixed vegetable Plain water
Try brown rice. It makes you fuller
faster.
Total number of servings per day (according to approximately 1500 kcal)
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Be Physically ActiveIn 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 balancedUse 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: What kind of activity is performed?
The table below can help you plan your physical activity everyday in your
weight loss programme:
To lose weightPrevent transition from overweight to
obesityPrevent transition from overweight
to obesity
Frequency Everyday Everyday Everyday Less than EverydayIntensity Moderate intensity Moderate intensity Moderate intensity Vigorous intensity
Time >30 mins 45-60 mins 60-90 mins Less than 60-90 minutes
Type Aerobic exercise Brisk walkingCycling Skipping rope
Gardening Playing tennisPushing a child in a stroller
Washing a car
Swimming lapsJumping rope
RunningFootball
BasketballHeavy 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.
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.
Individuals who are either overweight or obese should initiate physical activity slowly and gradually increase intensity over time.
Tips to do so:
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.
1 2 3 4Start with a 10 minute walk three times a
week.
Increase it to 30-45 minutes
of brisk walking three times a
week.
Increase frequency to five times a week and try other forms of moderate
intensity activities i.e. jogging.
Keep on gradually increasing your
exercise duration and intensity.
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Weight Loss Guide
Questions and Answers:
Don’t get too discouraged, it’s normal for weight loss to slow or even stop. It’s called the weight loss plateau that occurs because your body’s metabolism slows as
you lose muscle. During this time, the calories you eat are now equal to the amount of calories you use.
If you’re still committed to losing more weight, try these safer
healthier options:c Cut more calories. Reduce your daily calorie
intake by 200 kcal — make sure it doesn’t go below 1,200 kcal. If it does, it may not be enough to keep you from feeling hungry; this increases your risk of overeating.
c Increase your workout. Increase duration and intensity of workouts. Another option is to do exercise focusing on increasing muscle mass which are quite intense and burn calories even after working out.
c Pack more activity into your day. Increase general physical activity throughout the day by walking more and using your car less, or try doing more chores around the house to keep yourself busy.
1I’ve substituted my unhealthy snacks with fruits to lose
weight as advised. Why doesn’t my weight go down?Substituting unhealthy snacks with fruits is a good practice and not just for losing weight. Fruits also contain various phytonutrients that are known to exert beneficial health effects. To reduce more weight, you might need to consider reducing calories from other food taken throughout the day. Just taking away the snack is not the solution. Also remember that physical activity must be increased so as to burn away the excess fat stored in the body.
2 I’ve reduced my calorie intake by
cutting my portion sizes and I exercise regularly every day. I managed to lose a few kilos, but after 3 months, I didn’t lose any more weight despite going through the same routine and diet. Why isn’t it working anymore?
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Yes, there is a surgical procedure called Bariatric Surgery which is used to treat severely obese people. The surgery involvesc reducing the size of the stomach with a gastric
band, c removal of a portion of the stomach (sleeve
gastrectomy or biliopancreatic diversion with duodenal switch)
c resecting and re-routing the small intestines to a small stomach pouch (gastric bypass surgery).
If you fit these criteria below then surgery may be an option for you:
1 Body mass index (BMI) greater than 40.
2 BMI greater than 35 and you have obesity-related health problems that may improve with weight loss, such as obstructive sleep apnoea, severe arthritis, and diabetes.
3 Conventional diet and exercise have no effect towards your weight.
4 Committed to permanent lifestyle changes after surgery.
5 Has gone through counselling session and understands the risks and benefits of weight loss surgery.
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 through the same experience for added perspective. Although the surgery might give good results to you, you still need to practise healthy eating habits and active lifestyle to maintain your weight.
Before Surgery After Surgery
Stomach Stomach (bypassed)
Duodenum (bypassed)Duodenum
Jejunum
GastricPouch
Any diet that promises fast weight loss without a scientific basis is called a fad diet. These diets often eliminate entire food groups and as a result don’t provide the wide range of important nutrients that our body needs. Results are usually short-lived and are difficult to sustain since most of the weight loss involves primarily water. Nutrient deficiency is also not uncommon in persons using fad diets.
There are numerous weight loss products in the market. Many new products are put on the market, ranging from various pills, supplement drinks to herbal 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.
3 With so many different types of fast-acting
diet plans these days which one should I choose? How about weight loss products, are those safe?
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?
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 press articles.
Visit our programme website to obtain more information on nutrition and other educational materials published by the Nutrition Month Malaysia programme.
Email : [email protected] : www.nutritionmonthmalaysia.org.myFacebook : Nutrition Month Malaysia
For enquiry, please contact:
The Nutrition Month Malaysia Secretariat
Tel: (03) 5632 3301 (03) 5637 3526
Nutrition Society of Malaysiawww.nutriweb.org.my
Malaysian Dietitians’ Associationwww.dietitians.org.my
Malaysian Association for the Study of Obesitywww.maso.org.my