fight obesity guidebook

8/19/2019 Fight Obesity Guidebook

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Published by

Nutrition Society of Malaysia

www.nutriweb.org.my

Malaysian Dietitians’ Association

www.dietitians.org.my

Malaysian Association for theStudy of Obesitywww.maso.org.my

Fight

Obesity

Eat Right,Move More,

ISBN 978-967-5737-05-3


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A c h i e v e m e n t s o f N M M ( 2 0 0 2 - 2 0 1 3 )

Since its launch in 2002, Nutrition Month Malaysia (NMM) has been observed every April to promote greaterawareness of the practice of healthy eating habits among Malaysians. In this 11th year, NMM focuses on theprevention of non-communicable diseases with the theme, “Eat Right, Be Active: Stay Free from Diet-RelatedDiseases.”

Our nationwide campaign aims to promote greater awareness on healthy eating and active living as the foundationfor 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 majorfun-filled carnivals

School & Kindergarten Roadshows

✪ Visited 160 primary schoolsand provided healthy eatingand active living messages

✪ Visited 175 kindergartensand conducted interactivenutrition activities

Publications for Public ✪ Published 6 practical nutrition guidebooks, 3 recipe

books and 1 mini-booklet

EducationalMaterials forSchool Children &

Preschoolers ✪ Published comic

book and activitybook for primaryschool children

✪ Published DVDand worksheets for

preschoolers

Educational Press Articles

✪ Published over 73articles in English,Bahasa Malaysia& Chinesenewspapers

Mass Media

Promotions ✪ Disseminated

messages through radio, television &website

M a k a n S a r a p a

n ,

P a n d a i B e l a j a

r.

G u n a k a n k e r t a s

a k t iv i t i i n i s e l e

p a s m e n o n t o n

D V D B a h a g i a n 2

B a h a g i a n 2

Kanak-kanakSihat, NegaraLebih Sihat Memupuk Gaya

PemakananSihatDVDUntuk Kanak-Kanak Pra-sekolah (4-6 tahun)• Bahagian 1: Makan Secara Sihat,

MembesarDeng an Kuat

• Bahagian 2: Makan Sarapan, Pandai Belajar

• Bahagian 3: Makan Secara Sihat,Bermain Dengan Cergas

Disokong olehGeran Promosi Kesihatan daripada

T erb ita n De ng an so ko ng an

Ke me n te rian Kesihatan Malaysia

Visit our website to obtain more information on educational materials from the Nutrition Month Malaysiaprogramme. 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

Nationwide

Healthy Eating


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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 individualswho 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 Obesity

Eat Right,Move More:

Dr Tee E Siong,

Chairman of NMM Steering Committee


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Content About 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 Moderation14 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 Monitoring 26 Assess Your Weight Status

Question and Answer 29 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 NationalSteering Committee

MEMBERS

Nutrition Society of Malaysia:

Assoc. Prof DrZaitun Yassin

Dr MahenderanAppukutty

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:

CHAIRMAN

Dr Tee E Siong

Disclaimerhis book is not in any way intended to substitute medical

dvice from your doctor or health professionals. When in

oubt, please consult your doctor. The Nutrition Society of

Malaysia (NSM), Malaysian Dietitians’ Association (MDA) and

he Malaysian Association for the Study of Obesity (MASO) are

ot liable for any issue arising from the use of this book.

NSM, MDA and MASO do not endorse any products and are

ot responsible for any claims made in the advertisements.

ntellectual 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

ommittee of NMM.

opyright reserved © Nutrition Month Malaysia (NMM) 2014.

Secretariat

2A, Jalan PJS 8/4, Mentari Plaza, Bandar Sunway,

6150 Petaling Jaya

el: 03-5632 3301 Fax: 03-5638 9909

mail: [email protected]

(263773-W)


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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 Bhd

Ace Canning CorporationSdn Bhd


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| 6 |

y

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:

SKIN

Dark, velvety patches onthe neck or armpits can

be a sign of obesity related

health problems like diabetes

PANCREAS

Excess fat can impair the pancreas’sability to use insulin to control blood

sugar, leading to Type 2 diabetes

LIVER

Cholesterol build up canthicken artery walls, restrict

blood flow and increase the risk

of heart disease and stroke

Fatty liver

Obesity leads to abnormallylarge organs

Cirrhosis

Damaged cells are replaced byscar tissue

HORMONES

Too much adipose tissue

may lead to early puberty (at the

age of 10) where it causes sex organs

to mature earlier.

BRAIN

Obese children have higher rates of

depression, negative body image and

low self-esteem

THROAT

Excess tissue restricts airways,

which can cause sleep apnea,

in which breathing stops

periodicallyHEART

Cholesterol build up can thicken

artery walls, restrict blood flow

and increase the risk of diseases

and stroke

KIDNEYS

Sustained high blood pressure,

or hypertension, can damagethe kidneys and lead to kidney

failure

Dangers

of BeingObese


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Childhood Obesity: Whatevery 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 sizesand frequent binge eating/snacking3 Giving in to a sedentary lifestyles – notengaging 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 foodyou 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 tokeep 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:

4

Daily energy requirements for

children:

● Babies (0-1 years): ~ 550 – 640 kcal(0-6 months – breast milk only)

● Toddler (1-3 years): ~ 900 kcal

● Pre-school (4-6 years): ~ 1300 kcal

● Primary school (7-9 years):~ 1700 kcal

● Early adolescent (10-12 years):~ 2000 kcal

Golden Keys to Maintaining a

Healthy Weight

Energy

IMBALANCED


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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

ActivitiesRequiredto Burn Calories

from Food

● Keep your calorie limit in mind when deciding what to eat and drink.

● Keep track of what you eat in a food diary to avoid unconscious

overeang

● Go for an acvity that is easily achievable, like walking around your

neighbourhood aer eang

● Aer having heavy meals, walk or use the staircase as much as you can

● Think twice before you order your dessert

● If you eat high calorie foods (e.g. fried chicken) for lunch, choose a

lower calorie opon for dinner (e.g. steamed sh)

FoodCalorie 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

chicken640 kcal Jog for 1 hour and 45 minutes

1 plate fried Kueh-Teow 320 kcal Play badminton for 1 hour

1 piece roti canai 300 kcal Brisk walk for 1 hour and 15 minutes

1 piece fried chicken 260 kcal Dance for 45 minutes

1 bowl of curry noodle 530 kcal Swim for 1 hour and 15 minutes

1 whole chicken burger 440 kcal Jog for 1 hour and 15 minutes

1 glass teh tarik 140 kcal Brisk walk for 35 minutes

1 can carbonated drink 140 kcal Sweeping the oorfor 1 hour

3 pieces banana fritters 390 kcal Cycle for 2 hours

2 pieces curry puff 260 kcal Walk for 1 hour and 20 minutes

Tips to

balance

energy in

real life

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Balanced and Varieddiets are keys to

obtaining all the

essential nutrients

your body needs.

Balance and VarieEach food group in the Food Pyramid has different functions and

benets. You can achieve balance in your diet by consuming food

from all ve food groups during main meals at the recommendednumber 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.

Benets:

* Great sources ofenergy, B vitamins,

minerals and dietary

bre.

* Eat whole grainproducts as they

contain higher dietary

bre, vitamins and

minerals

Sources: Rice, wheat,

oats, barley, and grain

products such as noodles,

bread, biscuits and

breakfast cereals

Benets:

* Wonderful sources of bre,phytonutrients, vitamins and

minerals

* Help to boost the immunesystem, 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).

● Oils, salt and sugar are situated at the peak ofpyramid. These are not considered as essential

food groups and must be consumed in small

amounts.

● Avoid consuming foods that are prepared withexcessive 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

Benets:

* Wonderful sources ofbre phytonutrients,

vitamins and minerals

* Help to boost theimmune 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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| 13 |

ty with the

Power of 5Benets:

* Rich sources of calcium,protein, vitamins and minerals.

* Calcium is needed for buildingbones and teeth as well as

maintaining bone mass.

* Calcium is important forchildren 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.

● Consumption of too much oil andsugar could lead to excess energy

intake, thus leading to overweight and

obesity.

● Consumption of too much salt couldincrease risk to diseases such as

hypertension.

G o o d ne s s o f F i b r e ● H e l ps pr o mo t e r e gul ar bo w e l mo v e me nt and a

he al t hy gut ● H e l ps l o w e r bl o o d c ho l e st e r o l and

gl uc o se l e v e l s● Go o d so ur c e s o f br e : Le gum

e s ( e .g. r e d /

mung be ans, d hal , c hi c k pe as) , w ho l e

gr ai ns and w ho l e gr ai n pr o d uc t s, v e ge t abl e s and f r ui t s

Group 5:

Milk and dairy products

Tips to achieve

balance and

variety:

Include all food groups inyour daily meals. Don’t omit

any food group even if you

intend to lose weight.

Choose different types offood for your daily meals.

For example, choose sh for

lunch and opt for chicken for

dinner; or spinach for lunch

and long beans for dinner.

Benets:

* Provide high qualityprotein

* Essential for the body’sgrowth and maintenance

* Protein is also neededto produce enzymes and

hormones, repair and

form blood cells, and

strengthen the immune

system

Sources: sh, chicken, duck,

beef, mutton, lamb, pork,

eggs, tofu, various legumes

Group 4:

Fish, meat, poultry,

eggs, and legumes


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Keep PortionsInModeration

One of the keys to maintaining a healthy

weight is to eat in moderation. Control

portion sizes by taking the right numberof 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 group

1500 kcal/day* 2000 kcal/day* 2500 kcal/day*

Cereals & cereal products 4 servings 6 servings 8 servings

Vegetables 3 servings 3 servings 3 servings

Fruits 2 servings 2 servings 2 servings

Meat, poultry, sh and legumes

Meat / Poultry ½ serving 1 serving 2 servings

Fish 1 serving 1 serving 1 serving

Legumes 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 kids

Children 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 estimatethe 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 pyramid

Do 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) yourbody needs.

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g


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Examples of 1 serving according to Food Pyramid

Use 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 crackers

2 slices bread

2 cups porridge

1 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 prunes

3 pieces durian8 small grapes

1 piece chicken

drumstick

1 medium kembung

sh

2 tablespoon sliced

lean beef

2 whole eggs

2 medium squid

1 cup dhal/chickpea1½ glasses soya

bean drink

1 slice cheese

1 glass milk

1 cup yoghurt

4 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 needs

1300 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 servings

Vegetables 2 servings 3 servings 3 servings

Fruits 2 servings 2 servings 2 servings

Meat, poultry, sh and legumes

Meat / Poultry ½ serving 1 serving 1 serving

Fish 1 serving 1 serving 1 serving

Legumes 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 orbad 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.

| 15 |

Practical Portion Control Tips

● Avoid using big plates so that you don’t tend to put large amounts offood on it.

● Imagine the plate has four quadrants. Fill half the plate withvegetables, leaving a quarter for rice and meat or legume productsequally.

● Whenever possible, eat your vegetables rst as high bre foodstend to make you feel full faster and prevent you from overeating.

● Practise regular meal and snack times. Skipping meals tend tomake you overeat at the next meal.

● 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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| 16 |

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-VInto 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)

y

g

(Balance-Moderation-Variety)


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| 17 |

Plan Your Meals

You no w ha ve an idea on ho w to

incorpora te the

recommended number o f food s

er vings in to your dail y

meals. Plan your meals ahead (

dail y or e ven weekl y)

for you and your famil y to ensure

tha t you ha ve con trol

o ver wha t and ho w

much you consume each da y. Th

is

wa y, you will be able to s ta y wi thin the recommended

dail y energ y in take. Meal plannin

g is also grea t as i t:

● Ensures balance, modera tion

and varie t y from meal

to meal

● Allo ws you to ro ta te your dish

es to a void boredom

● Sa ves time, mone y and pre ven

ts was tage

Belo w are some e xamples o f 2 d

a y’s meal plan based

on 2000 kcal die t:

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:

● 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.

● 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 yourenergy needs.

Meal E.g Weekday 1 E.g Weekday 2

Breakfast 1 cup wholegrain breakfast cereals

1 banana

1 glass milk

2 pieces wholemeal bread

1 egg omelette

1 whole apple

1 glass milk

Mid-Morning

Snack

4 small apam, steamed

Plain water

3 pcs cream crackers

Plain water

Lunch 1 cup brown rice

1 chicken drumstick,steamed½ cup kangkung, stir fried

½ whole guava

Plain water

1½ cup spaghetti

½ cup carrot and broccoli, sliced½ cup meatballs

1 piece small mango

Plain water

Afternoon Snack 3 pcs popiah basah

1 glass milk

1cup chick peas, steamed

Plain water

Dinner 1 cup noodle in soup

½ cup sawi, boiled

2 tbsp lean meat,sliced

Plain water

½ cup mashed potato

1 bun

1 piece lean roasted chicken

1 scoop low fat coleslaw

Plain water

Keep calorie to

< 600kcal

Keep calorie to


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1 Nutrition Information Panel (NIP)

FiguringOut FoodLabelsWhen 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 nd 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 differentbrands of similar food and nd 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 mayalso be listed

The Amount of

Nutrients

Refers to nutrients

contained in every 100g (if

solid) or every 100 ml (ifliquid) 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 andnutrients 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 theseingredients.

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:

● Sugar – honey, raw sugar, confectioner’s sugar, brown sugar, cornsweetener, corn syrup, molasses, malt extract, fruit juice concentrate,

fructose, dextrose, maltose and sucrose.

● Fat – cocoa butter, coconut, coconut oil, coconut cream, egg solids and eggyolk 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 List

4Energy icon on thefront of the packindicates 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 notedthat 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 thenutrition claims alone. Instead, consider the

energy and other nutrients listed in the NIP before

purchasing the food item.

Nutrient Content Claims

3

Comparing the example of Brand A to Brand B:

Content Brand A Brand B

Protein Higher Lower

Sugar and Fat Higher Lower

Calorie Higher Lower

IMPORTANT! Tips when comparing different

brands of similar products:

● Serving sizes cannot be used for comparisonbecause they may differ from one brand to another.

Always compare different brands of a similar product

based on per 100g or per 100ml.

● Don’t make the decision to purchase a particular

brand based on one nutrient alone. Consider theother 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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| 20 |

Eating RightWherever

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

Always go for freshfruits, salad, nuts and

seeds

Have a healthy snack

prepared to avoid eatingenergy-dense and low

nutrient foods

Choose low fat saladdressing or replace with

vinegar, or lime juice

Reduce sweet andsavory desserts like,

kuih koci, keledek

goreng, sagu, ais

kacang, cendol, bubur

cha-cha and ladoo

Beverages

Always go for plainwater to quench your

thirst

Reduce intake of

sugar-sweetenedbeverages and

alcoholic beverages

Choose 100% freshfruit juices instead of

carbonated drinks or

cordials

Choose low fat milkinstead of sweetened

condensed milk or full

cream milk for coffee

or tea

Carry a water bottleeverywhere to keep

you hydrated

At Restaurants

If the portion size is too big,don’t force yourself to nish the

meal if you are full. Share it with

friends or family members or

pack up the leftovers to eat later

Ask for gravy and sauces to beserved separately

At buffets, only take a little offood from each food group to

explore a variety of food without

over-indulging. Remember the

balance and moderation concept

Choose a fruity or vegetablegravy/sauce instead of a sweet

and creamy gravy/sauce

Go for healthier alternatives

such as:

General tips

Choose foods that are prepared with less oil/santan, salt and sugar

Choose foods that are cooked using healthycooking methods such as stewing, grilling,

roasting, braising, steaming, or stir-frying

Choose appropriate portion sizes

Ask for more vegetables and fruits

Go for more wholegrain foods e.g. brown rice,wholemeal bread or cereals

Select eateries or restaurants that offer healthierfood choices and has a clean environment

Eat together with the family to inculcate healthyeating habits in kids

Avoid eating while watching TV as it may lead toovereating

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Type of

CuisineFood to Choose Always Food to Choose Less

Local food

Paprik, nasi putih Paprik, nasi goreng

Asam laksa Mi kari

Ikan, dipanggang Ikan, digoreng

Pisang, segar Pisang, digorengPau kukus kacang merah Kuih seri muka

Tosai dengan kuah kacang dhal Roti canai dengan kuah kacang dhal

Nasi putih dengan lauk & sayur Nasi briyani (dimasak dengan minyak sapi)

Putu mayam dengan sedikit kelapa parut Vadai

Ayam, tandoori / dipanggang Ayam, digoreng

Nasi ayam dengan ayam kukus Nasi ayam dengan ayam goreng

Kuey teow, sup Kuey teow, digoreng

Wantan, sup Wantan, digoreng

Yong tau fu, dikukus Yong tau fu, digoreng

Popia, basah Popia, digoreng

Western

food

Ikan panggang dengan kentang bakar Ikan dengan kentang goreng

Burger 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

cuisineChoose 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, friedPopiah, fresh Popiah, fried

Western

food

Grilled sh 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

Snacks

Cheese 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 throughout your daily meals which include breakfast, lunch, dinner and snacks. If the calorie content of one serving of aparticular food is more than what is recommended for each meal (>600 kcal for each of the 3 main meals and >150for snacks), then it is considered a high-calorie meal.


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Cook Up

HealthyMeals

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 enablesyou to use healthier ingredients and cooking

methods. Below are some tips to help you

prepare healthier meals.

Prepare healthy meals using the

methods below:

● Steaming keeps nutrients andavours in

● Stir frying cooks small pieces offood quickly using minimal oil in

non-stick pan

● Grilling and roasting in high heatallows fat to drip away from meats

● Baking/Microwaving helps to keepavours and aromas in while using

minimal oil

● Braising is an ideal way to softentough meats without oil

● Stewing is an easy and fast way tocook different types of foods using

a slow cooker

Exchange with healthier ingredients

● Use low fat milk instead of santan

● Substitute mayonnaise with yoghurt or low fat saladdressing, low fat mayonnaise

● Choose wholegrain bread instead of white bread

● Eat brown rice instead of white rice

● Use herbs and spices instead of sauces or salt

● Use fresh or dried fruits instead of sugar

Tips for healthier meal preparations

● Remove visible fats and skins from meats

● Remove the prawn’s head as it is high in cholesterol

● Wash vegetables and fruits before you cut

● Use vegetables of different colours in your meals for morevariety and to get more phytonutrients.

● Cook sh, chicken and meat thoroughly to killmicroorganisms

1

2

3

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Method

1. Grill the banana leaf lightly over low heat until slightly soft.

Cut the banana leaves into smaller pieces sufcient to

wrap one sh 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, kafr l ime 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 ngers. Turn off the heat.

4. Put 1 piece of banana leaf on the aluminum foil, enough to

line 2-3 shes.

5. Coat the sh well with all the cooked sambal (gravy) and

wrap the sh neatly with the aluminum oil so that there will

be no air coming out while cooking. Repeat the step with

other shes.

6. Put the wrapped sh on a at frying pan and cook en

papillote for 10 minutes.

7. Serve with warm rice.

Method

1. 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 andshallots. 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 ame 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 rice

50 g (2 whole) tomatoes, diced

200 g (¾ cup) lean beef, thinly sliced

30 ml (2 tbsp) tomato puree250 ml (1 cup) tomato sauce

30 g (½ medium-sized) green capsicum, sliced

250 ml (1 cup) water

30 ml (2 tbsp) vegetable oil

10 g (2 cloves) garlic, pounded

10 g (½ cm) ginger, crushed

10 g (1) shallot, sliced

Salt, sugar and pepper to taste

Portuguese Steamed F ish(Serves 5)

Tomato Meat Rice (Serves 4)

Suggestion

1 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 Tps

• It is recommended to

consume 1 serving of sh

every day. Choose fatty

sh such as sardines, sea

perch (siakap), hairtailscad (cencaru), black

promfret (bawal hitam)

and mackerel (tenggiri )

because it contains

unsaturated fatty acids

(Omega-3 fatty acids).

Ingredients

600 g (5 whole) kembong sh, gutted and cleaned

60 g (5) lady’s ngers, sliced thinly

4 pieces aluminum foil sized 20 cm x 20 cm

1 piece banana leaf

18 g (½) lime, juice squeezed

30 g (4) red chilies

80 g (8) shallots

20 g (4 cloves) garlic

60 g (2) lemon grass

5 g (1 tsp) belacan

10 g (1 tbsp) chili powder

45 g (4) candlenut (buah keras)2 pieces kafr lime leaves

250 ml (1 cup) water

45 ml (3 tbsp) oil

Salt 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-bearingexercises 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 outquickly.

Get Up, Be Fitfor 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

benets to your body!

Reduces risk of hypertension

and stroke

Moderate impact exercise (e.g.

walking, swimming), helps in

controlling blood pressure, thusreducing the risk of hypertension

and stroke.

Improves mood, reduces stress

Physical 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 reducingthe 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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M ov eM or eUse the Physical

Activity Pyramidto Get You ActiveBeing physically active is benecial 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 activity

It 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 inuenced 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 ofce/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 oor 148

Gardening 236

Example Calories (kcal) burnt

per hour

Tips

Moderate intensity

i. Play badminton

ii. Brisk walking

iii. Aerobic exercise

iv. Activities in gymnasium

266

224

384

325

1. When tness improves, try

to increase the intensity level

and amount of time spent on

physical activity

2. Aim for 30 minutes a day

Vigorous intensity

i. Fast walk

ii. Cycling

iii. Football

iv. Tennis

v. Basketball

384

472

531

413

472

Example Calories (kcal) burnt

per hour

Tips

Flexibility activities

i. Yoga

ii. Tai chi

236

236

4 repetitions for each muscle

group

Resistance and strength exercise

i. Push ups

ii. Weight lifting (dumb bells)

iii. Boxing, punching bag

207

177

354

8-12 sets of repetition for each

major muscle groups

Endurance activities

i. Runningii. Marathon

iii. Distance bicycling

472372 – 472

472

Spread out across the week to

avoid excessive fatigue and riskof 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

* Moder at e phy sical act iv it y : w hile per f or ming phy sic al ac t iv it y , t he br eat hing and hear t r at e is not ic eably f ast er but y ou c an st ill c ar r y on a c onv er sat ion. * V igor o

us phy sical act iv it y : Hear t r at e is inc r eased subst ant ially and y ou ar e br eat hing t oo har d and t oo f ast t o hav e a c onv er sat ion.

Example Calories (kcal)

burnt per hour

Tips

i. Sitting with light

ofce work

ii. Surf internet

iii. Sitting around

89 1. Limit to 2 hours or less a day

2. 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 stepsper day

Activity Level

< 5,000 Sedentary

5,000 – 7,499 Low Active

7,500 – 9,999 Somewhat Active10,000 – 12,500 Active

If You Rarely Do Physical ActivityIf You Do Physical Activity

Sometimes

If You Do Physical

Activity Often

Begin with activities at the base of the

pyramid

● Walk whenever you can

● Make physical activity a part of yourleisure time

● Set realistic goals, and work yourway up toward the middle of the

pyramid

Be more consistent with activities in

the middle of the pyramid

● Plan physical activity into yourdaily schedule

● Set weekly and monthly goals

● Partner with a friend or familymember to do physical acvity

together

Choose a mix of aerobic,

exibility, and strengthening

activities

● Mix up your routine to keepit fun

● Try new physical activities

● Challenge yourself withnew goals


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| 28 |

AssessYour Weight

StatusThe 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.

g

g

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:

● A weighing scale ● A height measurement scale

Weight 56kg, Height 1.64 m

56= 20.82

1.64 x 1.64

So, BMI = 20.82

Example:

WeightStatus

Underweight OverweightNormal Obese

BMI values r < 18.5 ≥ 25< 18.5 – 24.9 ≥ 30

This BMI valuereferts to theclassication ofbaby weight statusby World HealthOrganization (WHO)

1 Formula:BMI =

Weight (kg)

Height (m) X Height (m)

2 Interpretation – Adults:


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W ei gh t M oni t or i n g

*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 accounttheir 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:

● Android obesity/central obesity (Apple-likebody shape)

Excess fat accumulates aroundabdominal region

Higher risk of having illness related

to obesity, eg heart disease,

diabetes, high blood pressure, and

cancers

● 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 classied 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 ensureoptimal nutrition and gradually get back to

normal growth.

If your child is overweight or obese, consulta 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 thegood 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 uctuates 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 orobese 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, nd out exercises you can do

to burn those extra calories. Most

importantly, stick to your regime anddon’t give up.

If you areunderweight,

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 placedhalfway 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 skinInterpretation:

Female < 80cm Male < 90cm


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Ask the ExpertsAbout

WeightManagement

S o al J aw a b

Q u e s t i on an d A

n s w er

Can I stay

slim by being a

vegetarian?

It is not necessarily that a

woman will gain weight after givingbirth. 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 connement, breastfeeds

the newborn, adopt healthy eating habits

and an active lifestyle. Over time, she

will be in the healthy weight range.

Is ittrue that

women are

bound to put on

some weight

after having

children?

Being a

vegetarian does not

necessarily mean that aperson 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.


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Is weight loss

safe for my

overweight

child?Young children underthe 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

benet from weight loss, but this should be a slowand 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 healthysnacks 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 keyin 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 causeobesity?

| 32 |


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| 33 |

WeightLoss

Lose Weight Safely

Healthy Diet to LoseWeight

Be Physically Active

Questions and Answer:Weight Loss Guide


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| 34 |

Lose

WeightSafelyBeing 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 benets. It

keeps you in shape, makes you feel good and condent

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 steptowards a healthier and better life today. It’s easy and we’ll

show you how.

g

PHYSICAL

ACTIVITYEngage 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 rst 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 nd your weight loss insignicant or negligible at best even after taking the aforementioned steps, then

preventing further weight gain becomes the goal.

Breaking BAD habits today

Watch for your old bad habits that could be contributing your weight plan.

12

345

6

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 otheractivities 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 them

Below 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 GOALS

● Aim for weight loss goal of 5-10% of your total body weight in 6 months, or 0.5 to1 kg per week.

● Aim for slow and steady weight loss for long lasting effects and better health.

RIGHT DIET

● Aim for calorie reduction of 500 kcal/day; reduce 250kcal from your food intakeand 250kcal through physical activity.

● Aim for foods which are low in calories, sugar, fat, and salt. Aim for high brefoods such as fruits and vegetables, legumes and brown rice and wholemeal

bread instead.

RIGHT

EXERCISE/

PHYSICAL

ACTIVITY

● Increase daily exercise gradually to 60-90 minutes per day.

● Aim to move everyday through daily activities such as walking briskly 30 mins aday, do housework for 30 minutes and climb up and down stairs

MONITORINGYOUR

PROGRESS

● Maintain your weight by weighing yourself at least once a week

● Once you are successful, aim to lose more by keeping your regular eating habitand lifestyle

GET SUPPORT

● Ask a friend or family members to join you through your weight loss programmes.

● For more effective weight loss, consult a dietician or nutritionist for a weight lossprogramme tailor-made specically for you.


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| 36 |

Healthy Dietto lose weight

A 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 moreconsistent weight loss and the effects are

usually long-term.

Safe Weight Loss through Healthy Eating

Some tips on eating healthily while losing weight:

Plan your daily menu based

on 1500 kcal diet to helpyou monitor your meal andwrite down what you eat on

that day.

Go for healthier food

options and use healthieringredients while cooking

(Refer to page 23 for

healthier food alternatives).

Emphasise on reducing

consumption of unnecessarycalories for example sugarybeverages. There are many

types of food which is highin calorie but low in nutrientcontent. Choose wisely.

Practice a balanced and moderate diet in

accordance with the guidelines advocated bythe Malaysian Food Pyramid, and incorporate

the principles of B-M-V – Balanced,Moderation and Variety. (Refer to page 11)

Manage your meal portions and plan serving

sizes appropriate to your needs. (Refer to page14 under “Keep Portions in Moderation” on the

serving size of each food group).

menu

B M V

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| 37 |

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, sh 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 fshin ‘singgang’ soup

½ cup stir fried spinach

1 banana

Plain water

Breakfast

2 pieces of wholemeal bread(toasted)

½ cup baked beans

1 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 crackers

½ 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 rice

1 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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| 38 |

Be Physically

ActiveIn addition to a good dietary plan, a good physical workout plan isneeded to achieve the intended weight loss. You can try and followthe “Physical Activity Pyramid” for suggestions on what type ofphysical 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 balanced

Use the FITT principles to plan your activity and

exercise:

● Frequency: How many times per week?

● Intensity: How intense is your physical activity(often quantied using heart rate)?

● Time: How long you perform theactivity?

● Type: What kind of activity is performed?

The table below can help you planyour physical activity everyday in your

weight loss programme:

To lose weightPrevent transitionfrom overweight to

obesity

Prevent transition from overweightto obesity

Frequency Everyday Everyday Everyday Less than Everyday

Intensity Moderate intensity Moderate intensity Moderate intensity Vigorous intensity

Time >30 mins 45-60 mins 60-90 minsLess than 60-90

minutesType Aerobic exercise Brisk walking

Cycling Skipping rope

Gardening Playing tennis

Pushing a child in a stroller

Washing a car

Swimming laps

Jumping rope

Running

Football

Basketball

Heavy gardening

(continuous diggingor 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 yourexibility, 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 tness. Gradually

increase the level of intensity of your physicalactivity. Basically there are 3 phases of physical

intensity, namely:

● Beginning phase – The body adjusts to the newtype and level of activity.

● Progress phase – Fitness increases.

● Maintenance phase – The targeted level oftness 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

ve 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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| 40 |

WeightLoss

Guide

Questions andAnswers:

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 becauseyour 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:

● Cut more calories. Reduce your daily calorieintake by 200 kcal — make sure it doesn’t gobelow 1,200 kcal. If it does, it may not be enoughto keep you from feeling hungry; this increasesyour risk of overeating.

● Increase your workout. Increase duration andintensity of workouts. Another option is to doexercise focusing on increasing muscle masswhich are quite intense and burn calories evenafter working out.

● Pack more activity into your day. Increasegeneral physical activity throughout the day bywalking more and using your car less, or try doingmore chores around the house to keep yourselfbusy.

1

I’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 benecial

health effects. To reduce

more weight, you mightneed 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 involves

● reducing the size of the stomach with a gastricband,

● removal of a portion of the stomach (sleevegastrectomy or biliopancreatic diversion with

duodenal switch)

● resecting and re-routing the small intestines to asmall stomach pouch (gastric bypass surgery).

If you t 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 andunderstands the risks and benets of weight loss

surgery.

Only certied 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 scientic 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 difcult to sustain since most of the weight loss involves

primarily water. Nutrient deciency 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 difculty 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:

● Appetite suppressant – They work by blocking the re-uptake of the chemicals in the brain whichcreates that feeling of satiety you get after eating a big meal.

● Prescription fat blockers – Inhibits the enzyme lipase in the digestive system which prevents fat frombeing 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, arethose safe?

4 I am obese and suffer both diabetes and arthritis, so I nd it very difcult 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?


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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.

For enquiry, please contact:

The Nutrition Month Malaysia Secretariat

Tel: (03) 5632 3301

(03) 5637 3526

Nutrition Society of Malaysia

www.nutriweb.org.my

Malaysian Dietitians’ Association

www.dietitians.org.my

Malaysian Association for the

Study of Obesitywww.maso.org.my

fight obesity guidebook

Documents