1. How can we practise a balanced diet in Malaysia where the average food is full of carbohydrates anyway?
The answer may not be obvious but it is simple – Malaysians should be more responsible and conscious about their food choices.
Ivy Gan Shea Yin, a practising dietitian who works in private hospitals around Johor Bahru, said to have a balanced diet, a person has to eat a range of foods from all the main food groups.
“A balanced diet is one that fulfils all of a person’s nutritional needs to stay healthy. No single food can provide you with all the nutrients our bodies need,” she said.
First, she suggested going for wholegrain options instead of eating our favourite starchy and refined carbohydrates such as white bread, white rice, and potatoes.
According to Healthline, wholegrain varieties include whole wheat, whole corn, oats, brown rice, and quinoa.
In addition to whole grains, Gan recommended vegetables, fruits, meat, and dairy to complete a balanced diet.
“Eat at least three servings of vegetables and two servings of fruits a day,” she said, adding that 95% of Malaysian adults do not eat the recommended daily amount.
Besides that, other tips for a healthier diet would be to always remove the chicken skin and, if possible, choose lean meats when eating your favourite dishes.
“Also, always opt for low fat or reduced sugar foods and drinks when possible,” she advised.