Be A Healthy Malaysian

 

   

1. Eat a variety of foods within your recommended intake

• choose daily food from combination of food intake based on the Malaysian Food Pyramid with appropriate serving size as recommended .

 2. Maintain body weight in a healthy range

•  you need to balance calorie intake with physical activity and monitor body weight regularly . If you are an adult , prevent gradual wight gain over time . If you are overweight , try to lose weight steadily . If you are underweight  , increase the energy intake as recommended .

3. Be physically active everyday

• involve in moderate intensity physical activity at least 30 minutes , five to six days a week . If you have intention to lose weight , it is recommended to engage in 45 to 60 minutes of moderate intensity physical activity daily .
• moderate intensity physical activity are activities such as walking briskly (3 miles per hour or faster , but not race-walking) , water aerobics , bicycling slower than 10 miles per hour , tennis (doubles) and general gardening .
• While activities such as race walking , jogging , running , swimming laps , tennis ) singles) , aerobic dancing , hiking uphill or with a heavy backpack are considered as vigorous intensity activity .

4. Eat adequate amount of rice , other cereal products (preferably whole grain) and tubers

• consume at least four servings of cereal foods daily . Preferably choose whole grain and cereals products that are high in fiber , low in sugar , fat and salt .

5. Eat plenty of fruits and vegetables

• consume at least five servings variety of fruits and vegetables daily .

6. Consume moderate amounts of fish , meat , poultry , egg , legumes and nuts 

•  If possible consume fish and legumes daily and moderate consumption for meat , poultry and egg . Practice healthier cooking methods .

7. Consume adequate amounts of milk and milk products

•  consume milk and milk products everyday . If you have a lactose intolerance problem , pick lactose-free predigested milk product such as yogurt or consume more calcium fortified products .

8. Limit intake of foods high in fats and minimize fats and oils in food production

• limit intake of saturated fat , cholesterol and trans fatty acids . Choose low-fat foods and increase intake of unsaturated fat such as olive oil and corn oil 

9. Choose and prepare foods with less salt and sauces

10. Consume food and beverages low in sugar .

11. Drink plenty of water daily .

12. practice exclusively breastfeeding from birth until six months and continue to breastfeed until two years of age .

13. Consume safe and clean foods and beverages

• store foods appropriately , prepare foods hygienically , cook foods thoroughly

source : Malaysian Dietary Guidelines