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Backgroundy These recommendations are not unique to Malaysia

alone but have also been suggested by other Dietary

Guidelines from various countries such as

y USA (USDHHS & USDA, 2005)y Australia (NHMRC, 2003)y Singapore (HPB, 2003).

© All Rights Reserved



Ma lay si an Food P yr am id (1999)

Ea t less

1 ± 2 servi n gsm ilk an d m ilkproducts

8 ± 12 servi n gs cere a lsan d cere a l products

3 ± 5 servi n gsof fruits an dveget ab les




Ma lay si an Food P yr am id (2010)Da ily servi n g size

(1500 to 2500 kc a l/d ay )




Food pyramidy A food pyramid is a visual tooly used as a guide in designing a healthy diet.y to provide a framework for the types and amounts

of food that can be eaten in combination toprovide a healthy diet.

y

consists of levels that represent various foodgroups.y beside each food group is the recommended

number of servings per day from each group. © All Rights Reserved



Food pyramidy F rom the bottom to the top of the food pyramid,

the size of each food group becomes smaller

indicating that an individual should eat more of the foods at the base of the pyramid, and less of the foods at the top of the pyramid.




Food groupy A food group puts together foods of similar

nutrient content and function.y There are five food groups.y These food groups contain foods that are similar in

calories, carbohydrate, protein and fat content.




Se rving siz ey I n the dietary guideline, serving size is the

recommended amount of foods consumed daily in

household measures used for foods and drinks, forexample cup, plate, bowl, tablespoon andteaspoon.

y A serving size defined in the food pyramid may not equal to a serving size defined in a food label.




M e ssag e 1 of th e die tary guid el iney M essage 1: Eat a variety of foods within your

recommended intake

y The message incorporates the principles of goodnutrition such as variety, a balanced intake of nutrients and in moderation

y Different foods provide different combinations of energy and nutrients




M e ssag e 1 of th e die tary guid el iney The best way to meet the daily requirements is to eat a

varied diet that combines cereals, fruits and

vegetables, meat, fish, poultry, legumes and dairy products (as in F ood Pyramid)




M e ssag e 1 of th e die tary guid el iney The total caloric intake has been calculated according

to the percentage of carbohydrate, protein and fat.

y The total calories will then be converted to exchangelist for carbohydrate, protein and fat. This is thenconverted to serving size.




Food group 1500

kcal/day

2000 kcal/day 2500 kcal/day

Cereals andgrains

4 servings# 6 servings# 8 servings#

Fruits 2 servings 2 servings 2 servings

Vegetables 3 servings 3 servings 3 servings

Meat/ poultry ½ serving* 1 serving* 2 servings*Fish 1 serving* 1 serving* 1 serving*Legumes ½ serving 1 serving 1 serving

Milk and dairyproducts

1 serving 2 servings 3 servings

Tab le 1: Distri b utio n of n u mb er of servi n gs a ccordi n g to foodgroups ba sed o n c a loric v a lue

* Based on 14 g protein per serving #Based on 30 g carbohydrate per serving.Fat and sugars caloric values have been incorporated into the total caloric intake per day.




Key recommendation 1

y Choose your daily food intake from acombination of foods based on theMalaysian F ood Pyramid.




H ow to achieve

y To ensure our body gets all the nutrients needed,choose foods from the 5 food groups based on

the food pyramid.y V ary food choices within each food group in

your meals.y C hoose healthier cooking preparation method

such as steaming, grilling, baking, boiling andreduce frying and adding santan to the dishes.




Key recommendation 2

y Choose your daily food intake according tothe serving size recommended.




H ow to achieve

y C hoose the number of servingsrecommendations based on your caloric needs

as shown in Table 1.y The following guide will help you to determine

the number of servings that you should eat

daily to maintain your body weight.y This is based on your sex, physical activity and

your weight status.




B ased on your sex, physical

activity and your weight status .y F or example if you are a very sedentary women

and an older adult, then your recommendations

is the lower caloric intake of 1500 kcal per day.y F or most children, teenage girls, moderately

active women and many sedentary men , therecommendations for caloric intake is 2000 kcalper day. Women who are pregnant orbreastfeeding may need more.

y




B ased on your sex, physical

activity and your weight status.y F or teenage boys, many active men, some very

active women as well as underweight men and women , the recommendations for caloric intakecan be more than 2500 kcal per day.

y A tip to remember, the more physically active

you are, the more calories is required per day.However, if you are very sedentary, less calories isneeded per day.




H ow to achievey V ary the food choices in the same group as they

are interchangeable. The foods and their serving

size below have similar nutrient content.




O ne serving of cereals and cereal products and tubers

(30g carbohydrate per serving)

Bihun , soaked 1 ½ cupsBiscuits , cream crackers 6 pieces

Bread , w hite 2 slices

Bread , w holemeal 2 slices

Laksa , soaked 1 ½ cups

Mi or kuey teow , w et 1 cup

Potato 2 w hole

Putu mayang 2 pieces

Rice , w hite , cooked 2 senduk / 1 cup

Rice porridge , plain 2 cups

Sw eet potato or yam or tapioca 1 cup




O ne serving of fruit

(15 g carbohydrate per serving)

Apple , chinese pear , mango , c iku 1 w hole

Banana , berangan (medium size) 1 w hole

Banana , emas 2 w hole

Durian 3 ulas

Grapes 8 small

Guava/ pear ½ w hole

Mandarin orange (small to medium) 1 w hole

Papaya , pineapple , w atermelon 1 slice

Prunes 4 small

Raisins 1 dessert spoon




O ne serving of vegetables

Dark green leafy-vegetables w ith edible

stem , cooked

½ cup

Fruit vegetables , cooked ½ cup

U lam , raw 1 cup




O ne serving of fish, poultry and meat

(14 g protein per servings)

Anchovies (head removed) 2/3 cupBeef , lean (7.5 cm x 9 cm x 0.5 cm) 2 pieces

Chicken , drumstick 1 piece

Cockles w ithout shelves 1 cup

Eggs 2 w hole

I kan kembung 1 medium

I kan selar 1 medium

I kan tenggiri (14 cm x 8 cm x 1 cm) 1 piece

Chicken liver 2 pieces

Telur puyuh 12 w hole

Squid 2 medium




O ne serving of legumes

(7 g protein per serving)

Chickpea/ dhal 1 cup

Green/ Mung bean/ canned baked bean 1 ½ cups

Tempeh/ taukua/ tauhu 2 pieces

Uns w eetened soya bean milk 1 ½ glasses




O ne serving of milk and dairy products

(7 g protein per serving)

Cheese 1 slice

Milk , low fat 1 glass

Milk , evaporated 2/3 cup

Milk , pow dered (heaped) 4 dessert spoon

Yoghurt 1 cup




Standard measurements used in thisdietary guideline are as follows:

1 cup = 200 ml.

1 dessert spoon (dsp) = 10 ml.

1 table spoon (tbs) = 15 ml.

1 tea spoon (tsp) = 5ml .




Food group 1500

kcal/day

2000 kcal/day 2500 kcal/day

Cereals andgrains

4 servings# 6 servings# 8 servings#

Fruits 2 servings 2 servings 2 servings

Vegetables 3 servings 3 servings 3 servings

Meat/ poultry ½ serving* 1 serving* 2 servings*Fish 1 serving* 1 serving* 1 serving*Legumes ½ serving 1 serving 1 serving


1 serving 2 servings 3 servings






Food group 1500 kcal/day

Cereals and grains 4 servings#

Fruits 2 servings

Vegetables 3 servings

Meat/ poultry ½ serving*Fish 1 serving*

Legumes ½ serving

Milk and dairy products 1 serving




M enu for the day based on 1500kcaly

y

y 1500 KC ALy BREAKFASTy F

ried rice (1 cup) cooked with carrot (1/4 cup) and frenchbeans (1/4 cup)y Coffee with low fat milk (1 cup)

y MO RNING TEA y

Teh O without sugar (1 cup)




M enu for the day based on 1500kcaly LUNCH

y Bi hun soup (1 cup) cooked with small prawn (10

pieces) + saw i + tomato + carrot + baby corn (1cup)

y Watermelon (1 slice)y Ice lemon tea (without sugar) (1 glass)




M enu for the day based on 1500kcaly AFTERN OO N TEA y Pop ia basah (2 pieces)y Teh O ( 1 cup)y D INNER y White rice (1 cup)y

S ayur cam pur soup (1/2 cup)y Ik an k embung ba k ar berlada (1 medium)y P isang emas (2 whole)y Plain water (1 glass)




A n example

y most children, teenage girls,moderately active women and many sedentary men , the recommendationsfor caloric intake is 2000 kcal per day.





Cereals andgrains

6 servings#

Fruits 2 servings


Meat/ poultry 1 serving*Fish 1 serving*

Legumes 1 serving


2 servings




M e nu for th e day bas e d on 2000kca l

y 2000 K C ALy Breakfasty F ried rice (1 1/2 cups) cooked with carrot (1/4 cup) and

french beans (1/4 cup) + soya bean curd (1/2 pieces) +chicken (1/2 drumstick)y Coffee with low fat milk (1 cup)

y M oning teay A pam k uk us (4 small round)y Teh O with 1 tsp sugar (1 cup)




M e nu for th e day bas e d on 2000kca ly D innery White rice (1 1/2cup)y Ik an k embung g oreng berlada (1 medium)y S ayur cam pur (1/2 cup)y Red apple (1 whole)y

Plain water ( 1 glass)




A n ex amp le

y F or teenage boys, many active men,some very active women as well asunderweight men and women , therecommendations for caloric intake canbe more than 2500 kcal per day.





Cereals andgrains

8 servings#

Fruits 2 servings


Meat/ poultry 2 servings*Fish 1 serving*Legumes 1 serving


3 servings







y 2500 KC ALy Breakfasty F

ried rice (1 1/2 cups) cooked with carrot (1/4 cup) andfrench beans (1/4 cup) + soya bean curd (1/2 pieces)+ chicken (1/2 drumstick) + fried egg (1 whole)

y Coffee with low fat milk (1 cup)y M orning teay Donut (1 piece)y P isang emas (2 whole)y Teh O with 1 tsp sugar (1 cup)





y Lunchy Bi hun su p (1 1/2cup) cooked with small prawn (10

pieces) + saw i + tomato + carrot + baby corn (1cup)y Mango (1 whole small)y Ice lemon tea (with 1 tsp sugar) (1 glass)y Ice cream cup ( 1 small)





y Afternoon teay R ojak pasemb or (1 ½ cup) consists of soyabean

curd + bean sprout + potato + cucumber + turnip+ k uah k acang (1/4 cup)

y Chocolate drink with low fat (1 glass)





y D innery White rice (2 cup)y Ik an k embung g oreng berlada (1 medium)y S ayur cam pur (1/2 cup)y Guava (1/2 whole)y

Plain water ( 1 glass)




14 k e y di e tary m e ssag e s in th e MDGy 1. Eat a variety of foods within your

recommended intakey 2. Maintain body weight in a healthy weight

rangey 3. Be physically active everyday y 4. Eat adequate amount of rice, other cereal

products (preferably wholegrain) and tubers




14 k e y di e tary m e ssag e s in th e MDGy 5. Eat plenty of fruits and vegetablesy 6. Consume moderate amounts of fish ,

meat, poultry, egg, legumes and nutsy 7. Consume adequate amounts of milk and

milk productsy 8. Limit intake of foods high in fat an

minimise fats and oils in food preparation




14 k e y di e tary m e ssag e s in th e MDGy 9. Choose and prepare foods with less salt

and saucesy 10. Consume foods and beverages low in

sugary 11. Drink plenty of watery 12. Practise exclusive breastfeeding from

birth until six months and continue tobreastfeed until two years of age




14 k e y di e tary m e ssag e s in th e MDGy 13. Consume safe and clean food and

beveragesy 14. Make effective use of nutrition

information on food labels




Take hom e m e ssag e

y M essage 1: Eat a variety of foods within yourrecommended intake

y The message incorporates the principles of goodnutrition such as variety, a balanced intake of nutrients and in moderation

y Different foods provide different combinations of energy and nutrients

y © All Rights Reserved



Take hom e m e ssag e

y The best way to meet the daily requirements is toeat a varied diet that combines cereals, fruits and

vegetables, meat, fish, poultry, legumes and dairy products (as in F ood Pyramid)




Take hom e m e ssag ey Choose your daily food intake from a

combination of foods based on the MalaysianFood Pyramid.

y Choose your daily food intake according to theserving size recommended.




Ma lay si an Food P yr am id (2010)Da ily servi n g size

(1500 to 2500 kc a l/d ay )




y THANK YOU

key message 1

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