3 Basic Tips toward Healthy Eating
During this time of the Covid-19 pandemic, people more aware on the important of eating healthy to enhance immunity in order to fight the virus. Good nutrition is one of the keys to living a healthy life. (1) Everyone should take this opportunity to appropriate knowledge of healthy eating and active lifestyle for wellbeing.
Healthy eating refers to eating the types and amounts of foods, nutrients and calories recommended in those guidelines. Ministry of Health Malaysia (MOH) had published the Malaysian Dietary Guidelines and Malaysian Food Pyramid 2020 as a guide for people practice healthy eating. (2)
Healthy eating is important to supply energy and nutrients needed by the body. Malaysian Dietary Guideline suggests three important keys when planning healthy meals, known as BMV concept. Based on the food pyramid, the concept BMV refers to “Balanced, Moderation, Variety” that can guide you with your choice of food and way of eating. (1)
•Eating a balanced diet by eating food from all groups in the food pyramid. Consume more foods from the bottom levels of the food pyramid and less food from top levels. For example, you have to eat plenty of vegetables and fruits, but less in fat and salt. (3)
•Eating in moderation refers to eating the right amounts of foods by controlling the quantity of foods you eat, especially foods are high in fat, sugar and salt. You should ensure not consume more than what your body needs by following the serving size as recommended in the food pyramid. As we know that overeating will increase risk of overweight, obesity, hypertension and diabetes, as the risk factors of non-communicable diseases (NCDs). (3) According to World Health Organization (WHO) estimated that 74% of total deaths in Malaysia were caused by NCD in 2016. Healthy eating habits are very important to help reduce the risk factors for NCDs. Moderation is key to maintain a healthy weight and to optimize the body’s metabolic process. (1)
•Consume a wide variety of foods, as different foods will provide different combinations of energy and nutrients to make sure better selection of healthier foods. The best way to meet the daily requirements is to eat a varied diet that combines cereal, fruits, vegetables, meat, fish, poultry, legumes and dairy products which are all essential nutrients for body. (1)
As a conclusion, we encourage consumers to use the food pyramid as a guide to achieve BMV. The BMV concept can guide you to eat smart and put you on the right way toward adopting healthy eating habits. (3)
1.Kementerian Kesihatan Malaysia. Malaysian Dietary Guideline. Retrieved from <https://www.moh.gov.my/index.php/pages/view/227>.
2.The Sun Daily, Feb 19, 2021. MOH publishes Malaysian dietary guidelines, food pyramid 2020. Retrieved from <https://www.thesundaily.my/local/moh-publishes-malaysian-dietary-guidelines-food-pyramid-2020-XJ6803808>.
3.Dr.Tee, E, Siong. The art of eating healthily. The Star Malaysia, March 18, 2018. Retrieved from <https://www.nutritionmonthmalaysia.org.my/wp-content/uploads/2019/01/NMM-2018-The-art-of-eating-healthily-English-18-Mar-2018.pdf>.