The choices you make about what you eat and drink each day affect your well-being. They should add up to a balanced, nutritious diet. You are what you eat! Eating healthy gives your body the nutrients it needs for growth and repair, helping you to stay strong and healthy. Learn how to make healthier food choices.
Eat a variety of foods
You need to consume a variety of foods to ensure your body obtains all the nutrients it needs. Use the Food Pyramid as a guide and make sure your everyday meal includes all the food groups. Plan your meal according to your daily energy requirement.
Eat more fruits and vegetables
Are you consuming enough fruits and vegetables every day? According to Malaysian Dietary Guidelines, adults are recommended to take 2 servings of fruits and 3 servings of vegetables. Fruits and vegetables are packed with vitamins and minerals which are beneficial for good health. Plus, fruits and vegetables are naturally low in calories. They are also a rich source of fiber, which helps to keep the digestive tract flowing.
Go for healthy cooking methods
The method in which your meals are prepared can make a huge impact on the nutritional value of the foods. Steaming and poaching are gentle cooking methods to cook food are they retain the food’s nutrients and require no oil. Grilling gives foods a slightly smoky flavour with a minimal amount of fat. Stir-frying is a cooking method you can rely on for a quick, healthy and delicious meal.
Limit salt and sugar
You might be getting more salt and sugar than you need. Most ready-to-eat, processed and preserved foods are high in salt and sugar. Sauces and condiments contain high levels of salt. So, use sparingly, or not at all. Remember to also reduce the use of sugar in the preparation of drinks and desserts.
Avoid “bad fats”
You can cut down your calorie intake by limiting foods high in saturated fat and trans-fat. Food sources of saturated fat include red meat (beef, pork and lamb) and dairy products (cheese, butter and cream). Trans-fats are the worst type of fat for the heart. Primary sources include commercially baked pastries, fried foods, vegetable shortening and packaged snack foods.
Read the food label
Reading food labels can help you make smart food choices. Always look for Healthier Choice Logo (HCL) Malaysia when buying packaged food products. This is an initiative introduced by the Ministry of Health Malaysia in 2017 to help consumers to quickly identify healthier products within the same food category.
