E

A
T

MOVE
M
O
R
E
RECIPE FOR
HEALTHY FAMILIES
An Infographic Kit • Vol 2
Published by

A joint initiative by

Nutrition Society of Malaysia Malaysian Dietitians’ Association Malaysian Association for the
Study of Obesity
www.nutriweb.org.my www.dietitians.org.my
www.maso.org.my
 Acknowledgement
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 organisations for contributing towards the successful
implementation of NMM activities for 2017.

Jointly organised by:

With support from:

Gold sponsors:

Bronze sponsors:

Nutrition Month Malaysia

National Steering Committee 2017
CHAIRMAN
Dr Tee E Siong

Nutrition Society of Malaysian Dietitians’ Malaysian Association for

Malaysia: Association: the Study of Obesity:

Dr Zaitun Yassin Dr Roseline Yap Dr Zulfitri Azuan Mat Dr Chin Yit Siew Dr Zawiah Hashim
Wai Kuan Daud

Disclaimer Secretariat
This book is not in any way intended to substitute medical advice from your doctor or health professionals. When in
doubt, please consult your doctor. The Nutrition Society of Malaysia (NSM), Malaysian Dietitians’ Association (MDA) (263773-W)

and the Malaysian Association for the Study of Obesity (MASO) are not liable for any issue arising from the use of 12A, Jalan PJS 8/4, Mentari Plaza,
this book. Bandar Sunway, 46150 Petaling Jaya,
Selangor Darul Ehsan.
NSM, MDA, and MASO do not endorse any products and are not responsible for any claims made in the advertisements. Tel: 03-5632 3301 Fax: 03-5638 9909
Intellectual property is vested in the Nutrition Month Malaysia (NMM) programme. No part of this book shall be Email: versahealth@versa-group.com
reprinted without written permission of the National Steering Committee of NMM.
Copyright reserved © Nutrition Month Malaysia (NMM) 2017

2
 Recipe for
Healthy Families
The prevalence of Non-Communicable Diseases (NCDs) such as
diabetes, heart diseases and cancers have been rising over the
past few decades. More Malaysians are being affected by NCDs,
and the main causes are due to unhealthy diet and lack
of physical activity.

As part of our campaign to fight against the growing threat of

NCDs, Nutrition Month Malaysia 2017 is proud to present the
Eat Smart + Move More = Recipe for Healthy Families:
Dr Tee E Siong
President, Nutrition Society of Malaysia Infographic Kit Vol II.
Chairman, Nutrition Month Malaysia,
National Steering Committee 2017 We will be sharing with you several key topics that relate to
making appropriate food choices, adopting healthy food habits
and living an active life. Make use of the simple practical tips
in this kit to enable you and your family members to live
healthy lives.

Healthy families make happy families!

4 Guide to
A Balanced Diet 16 NIP Helps Make
Informed Food
Choices
26 Prevent Food
Poisoning!

6 Make Time for

28 Nourish Your

18
Breakfast Smart Chef Guide to Gut with Good

8
Healthier Cooking Bacteria
Eat Out the Healthy

20 30
Way!
Keep Your Heart
Get Up & Move!

10 Whole Grains are Healthy

Wholesome!

22 32 Early Detection

12
Guard Your Gut
Colour Your Meals with Saves Lives
Fruits and Veggies

25 5 Steps to Keeping
34 12 Steps to

14 Fill Up on Dietary Food Safe Healthier You

Fibre

3
Guide to A healthy diet is important to
supply nutrients required by the

A Balanced
body and helps to reduce the risk
of diseases. The Malaysian Food
Pyramid and the Malaysian Healthy
Plate are simple guides you can use

Diet
to eat right and achieve wholesome
meals daily.

Malaysian Food Pyramid

Your Guide to TOTAL DAILY Intake
It encourages everyone to eat balanced meals comprising of a variety of food in
moderate amounts.

EAT LESS
Fat, Sugar, Salt, Oil

1 EAT MODERATELY
Fish
serving

EAT MODERATELY
Milk & milk products
1-3 ½-1 Legumes
servings servings

½-2 Meat/poultry/egg
servings

EAT PLENTY 3
Vegetables servings 2 EAT PLENTY
servings Fruits

4-8 EAT ADEQUATELY

servings Grains & grain products

123
3 BASIC Balance Moderation Variety
TIPS when • Eat from ALL GROUPS
DAILY
Eat RIGHT AMOUNTS
following the
Eat a VARIETY of foods
planning throughout the DAY
RECOMMENDED
meals using • Eat MORE foods from SERVINGS for each group • Note: No single food can
BOTTOM LEVELS
the food • Note: opt for smaller
provide all the nutrients
needed
pyramid! • Eat LESS foods from servings if you are
HIGHER LEVELS physically inactive

4
Malaysian Healthy Plate
Your Guide to a SINGLE MEAL Intake (breakfast, lunch & dinner)
It translates the message of the food pyramid into your daily meals and shows the
proportions of food groups to be eaten for one meal.

¼ plate
Fish, poultry, meat or legumes
• Eat fish daily
• Choose lean cuts (less
visible fat) of meat ½ plate
from poultry, beef,
lamb and pork Vegetables and
fruits
• Choose more
plant-based • Include various
protein such as types of vegetables
legumes, nuts and colourful fruits
and seeds

¼ plate
Rice, noodle, bread,
cereals, cereal
products or tubers
• Choose more whole grains

SEE EXAMPLES of different meals based on ¼ – ¼ – ½ plate

Breakfast Lunch/Dinner

Chapati Chicken rice

and dhal

White rice with

grilled fish +
vegetables
Meehoon soup

5
Make Time for

Bre a kf a s t 1 in 4 school children skip breakfast

at least three times a week.*

Breakfast plays an important

role in supplying the body with
Breakfast skippers are 1.3
times more
likely to become overweight or obese.
sufficient energy that it
needs after long hours of
sleep and to keep you
energised throughout
the day. It is worthwhile
to make an effort to eat >
a wholesome breakfast.

26.4% 22.5%
More girls skipped breakfast than boys
*(MyBreakfast Study of School Children: Findings, Implications,
& Solutions)

Beat Those Excuses!

I only have a few minutes I am always on the run I don’t like to cook
Have a bowl of wholegrain Grab-and-
in the morning
cereals, it’s yummy and nutritious go handy Prepare
foods & ingredients the
beverages night before
and mix-up or
reheat the next
morning

I am on a ‘diet’ so I
I don’t have the appetite to prefer to skip breakfast
eat in the morning Go for low-fat breakfast. Eating
breakfast can help maintain
Drink a breakfast body weight by preventing
smoothie cravings and
overeating at
later meals
Grab something healthy on
your way to work

Try small meals and eat

mid-morning snacks
I don’t like breakfast foods
when hungry Eat leftovers from dinner. Just reheat
and get the nutrients and energy you
need to start your day

6
Time Savvy Breakfast Ideas

If you have…

Toasted bread spread Instant oatmeal drink

with peanut butter and and fruits
banana

A bowl of
wholegrain
cereals with Steamed
milk + fruits red bean
pau +
soymilk

Wholegrain
crackers + cheese
+ milk + fruits

Toasted bread with

pre-prepared
sandwich filling

Omelette in a pan + Half-boiled eggs +

extra veggies a cup of malted drink
Fried rice
 Eating out
has become a
Malaysian
habit

Majority of
us eat out at
least once a
day

Eat Out the While eating out is

Healthy Way!
convenient, these food are
generally higher in calories,
sugar, fat and salt than
home-cooked food.

Tips for savvy dining out Guide to Healthier Menu Selection

Go for healthier choices

Ask for more Include more fruits in

vegetables your meals
Boiled Baked

Choose fresh foods Share your meal

Fresh Grilled

Go for healthier
Choose plain water cooking methods
Roasted Steamed

“Bungkus” or “tapao” your Do not add seasoning

excess meal Sautéed

8
 Healthy swaps to reduce S.O.S (sugar, oil, salt)
Try these swaps to get the sweet, savoury and fried taste you like while cutting back on extra sugar, salt and oil.

Opt for less sugar Opt for less oil

Carbonated Freshly Roti canai Tosai with

drink squeezed fruit juice with dhal gravy dhal gravy

Roasted/
Fried chicken
Steamed bean pau, tandoori chicken
Sweet kuih
kuih apam

Chocolate/sweets Raisin/dates Mee curry Asam laksa

Char kuey teow

Chendol Tau foo fah, less sugar
Noodles soup

Opt for less salt

Fried mee kicap Mee Soup Bacon/ham/ Tuna chunks in water/

sausages salmon slices

Burger Sandwiches Keropok lekor Chickpeas

9
Whole Grains are

Wholesome!
Experts Recommendation:
Half of your grain intake should be WHOLE grains

3 simple 1Start small. 2 Gradually 3 Add whole

Substitute ½ replace all grains in your
steps for your grains with
whole grains
refined grains to
whole grains
meal with
other foods
more whole
grains in
your diet

<3% of children
and adolescents meet Understanding whole grains
the whole grain
recommendation of Whole grains are made
48 g up of three parts: bran,
germ and endosperm.
per day These parts together
provide a package of
Endosperm:
carbohydrates,
important nutrients some protein,
small amounts
of vitamins &
minerals

Bran: dietary
fibre, B vitamins,
iron, zinc
Germ: B vitamins,
vitamin E, phytonutrients,
unsaturated fatty acids

10
 Sources of whole grains

Brown rice Oats Corn Whole wheat Hulled barley

Sources of wholegrain products

Wholemeal Wholemeal Wholemeal Wholemeal Whole grain

bread cracker pasta rice noodle breakfast cereals

Benefits of whole grain!

Eating more whole grains instead of refined grains help to:

Reduce risk of Reduce risk of Reduce risk of Reduce risk of

stroke heart disease diabetes cancers

Maintain a healthy Promote gut

body weight health
 Colour You
with
Fruits
A healthy diet should include lots
of fruits and vegetables, which 94% of
helps maintain overall health Malaysian adults
and prevents non-communicable do not eat the
diseases. They are rich in recommended
phytonutrients, dietary fibre, daily amount of
vitamins & minerals. 5 servings per day

A diet rich in fruits and vegetables can reduce the risk of:

Heart Cancer Obesity Type 2 High blood It also promotes

disease diabetes pressure good digestive health

The Colourful Benefits of Phytonutrients

Phytonutrients are naturally occurring substances in fruits and vegetables with potential protective effects
and can be differentiated by colours

YELLOW RED PURPLE

ORANGE

• Rich in beta-carotene • Rich in lycopene • Rich in anthocyanins and phenolics

• Good for eyes and immune system, • Reduce risk of certain cancers • Reduce risk of heart disease and
skin health, bone health e.g. prostate and heart disease certain cancers, keep skin healthy

Green White
• Rich in beta-carotene,
lutein and zeaxanthin
• Good for eyes, reduce • Reduce risk of
risk of certain cancers, certain cancers
strengthens body
against infections

12
r Meals
and Veggies
How much should you Eat more fruits and
eat daily? vegetables daily:
Malaysian Dietary Guidelines recommend Keep them visible
consuming at least & easily accessible
to everyone
2 servings of Eat them as
snacks
fruits and or on the go
3 servings of
vegetables daily.
What’s considered ‘a serving’?
Fruits
1 medium Make fruits and vegetables
fun for kids
Pear
1. Rainbow kebab: chunks of apple + orange + kiwi
Banana
Apple
1 slice of + grapes on skewers
2. Frosty fruit popsicles
3. Mix, blend and drink – Get your kids to prepare!
Papaya
Watermelon
8 pieces Pineapple Sprinkle in:
chia seeds/peanuts/
almonds/ cashew nuts/
pumpkin seeds
Langsat Ice on top
Grapes Longan

½ small 5 pieces of Breakfast smoothie:

avocado + dragon fruit + oat
Tropical smoothie:
Base mango + papaya + orange
Lychee Rambutan
Guava Mango Berry smoothie:
Vegetables strawberries + blueberries +
Liquid banana
½ cup cooked Veggie-licious smoothie:
Spinach + cucumber +
Broccoli & green apple
leafy vegetables

2 medium-sized 1 cup of water/milk/

Tomatoes
green tea/almond milk or
add yoghurt for creamier
Ulam-ulaman 1 cup raw texture

13
Fill Up on
Malaysians generally do not
meet the recommended dietary

Dietary Fibre
20-30g
fibre intake of

per day.

Benefits of fibre

Lower total blood

cholesterol levels,
reduce risk of
Improves bowel cardiovascular
movement and disease.
reduces constipation.
Helps
improve
High-fibre foods
blood sugar
are filling, so
levels.
you’re likely to eat
less and stay full
longer.

Tips to increase fibre intake

Choose wholegrain breads

with various fillings such as
egg, tuna, avocado, or even
fruits for breakfast.

Cook with brown rice Substitute

instead of white rice. legumes or
If the switch is hard to lentils for meat
make, start by mixing two or three
them together. times per week.

Take chickpeas as
your snacks or add Have fresh fruits for dessert.
them in your salad.

14
 Where to find dietary fibre?
LEGUMES WHOLEGRAIN PRODUCTS

Lentils Wholemeal bread

(1 cup, (1 slice = 4g)
cooked = 15.6g)

Mung beans Chickpeas Oatmeal Brown rice

(1 cup, cooked =15g) (1 cup, cooked = 12.5g) (1 cup = 3.8g) (1 cup, cooked = 3.4g)

It is recommended to consume
Dietary fibre content is lower in
1/2 - 1 servings a day for legumes more refined/processed foods.
(about 1 cup)

VEGETABLES FRUITS

Spinach Guava
(1cup, cooked = (1/2 fruit = 8g)
5.4g)

Long beans Sawi Apple Orange

(1 cup, cooked = 3.8g) (1 cup, cooked = 2.8g) (1 small with skin = 5.7g) (1 small = 4.4g)

Eating the skin of the fruit provides a greater dose

Eat vegetables with stem
of dietary fibre

Many appetizing foods are actually great sources of fibre — from fruits to wholegrain cereals. Get your kids accustomed to
consuming fibre everyday. Foods with fibre are beneficial for everyone because they help discourage overeating.

15
NIP Helps Make Info
NIP, or the Nutrition Information
All About NIP

?
Panel is an important part of
a food label especially when
purchasing a new food product.
WHAT is NIP?
It is a table found on the

Did food label of packaged

foods showing the amount
of nutrients contained in the

You product.
It also lists the amounts

Know
of nutrients and energy,
expressed as:
[per 100g for solid products]
[per 100ml for beverages]
Understanding [per serving of food, e.g
NIP can help 25g/75ml]
you
make better
food choices.
Less than WHERE is it located?
50% of Malaysian In a section at the back or side
adults READ the NIP of food/beverage.
when buying food.

WHY is it important?
• It provides consumers on
nutritional information of the
products.
• Allows comparison of
similar products.

WHEN to use it?

Read it especially when
purchasing a new product.
Use it when choosing similar
products of different brands.

16
rmed Food Choices

HOW to use it?

• When making food choices, look at the amount of
energy and other nutrients in the food. Consider
how the nutrients contribute to the total daily
intake.
• When comparing similar foods of different brands,
compare based on 100g or 100 ml of the product
NOT the serving size.
• Compare the content of all nutrients on the label
of different available brands for the same food
item, not just one nutrient.

TIPS when compairing

Pick Go for
products products
CALORIES PROTEIN
with less with higher
calories, I N S protein,
VITAM
sugar, salt vitamins,
& fat. MINERALS minerals
and dietary
DIETARY fibre.
BRE
FI

Other info you can find on food packaging:

• Nutrient content claim – describes level of a nutrient in a food
product, e.g.


High in fibre 
High in iron 
Sugar Free 
Low Fat
• Nutrient function claim – describes role of nutrient in growth,
development and normal functions of the body.
“Oat is rich in soluble fibre which helps to lower/reduce cholesterol.”
“Bifidobacterium lactis helps improve beneficial intestinal microflora.”
Note: Products must meet certain requirements before manufacturers can make
any nutrition claims. Consider nutrition claims wisely together with the NIP in
guiding your food choices.

These • a food product claims that it is intended to

claims ‘treat, cure or prevent’ any disease.
are not • a food product claims that it is able to provide an
permitted: adequate source of all nutrients.

17
 Smart Chef Guide
to
Healthier
Time to change your
normal way of cooking to
Cooking
make your dishes healthy.
Say “no” to deep frying and
use these methods!

Boiling Sauteeing Grilling Steaming/poaching

Good for all kinds of Smaller pieces of meat Meat, poultry and fish Fish and egg
food and vegetables

Super Too much fat, sugar, and salt in our food can lead to many chronic
diseases. Modify your recipes and make your dishes healthier with
Substitutes these healthy alternatives.

Adding Taste Adding Goodness

Wholemeal

flour

Salt Herbs & spices Coconut Low fat milk White flour Whole wheat flour
milk/santan

Sour cream Yoghurt Canned fruits in Fresh fruits

Full cream Low fat cream heavy syrup
dairy products cheese/cream

Sauces Lemon juice

Sugar Fruits, fruit juices Salty seasoning Anchovies

Seasoning Vegetables, Plain yoghurt Flour Oats to thicken the gravy

beans Mayonnaise

18
Keep Your Heart
Healthy Heart disease generally refers to blocked
arteries, which prevent oxygen and nutrients
from reaching the heart often leading to what
is known as a ‘heart attack’.

HEART FACTS
Heart disease & stroke are responsible for
1/4 of deaths in Malaysia
The average age of 1 in 4 heart attack
Malaysians patients are
suffering from heart
attack is
less than
58.5 50 years
old
years old

Risk factors of heart disease

High blood Borderline or high High blood Smoking

Overweight or obesity pressure blood cholesterol levels glucose

50% of heart attack

patients in Malaysia
have 3 or more risk
factors.
Unhealthy dietary habits Sedentary lifestyle

The more risk

factors you have,
the higher your risk of
getting heart disease.
Excessive intake of Family history of
alcohol heart disease

20
1 Be smoke
free. A year
after quitting, the
5 Eat more dietary fibre.
Eat dietary fibre from a variety of
sources such as legumes, whole
8
STEPS
grains and
risk of heart disease
wholegrain
falls to about half
products
that of a smoker.
as well as
fruits and

2 Sweat vegetables.
a little.
TO
6
Doing more than
Give fish
150 minutes of
moderate physical
activity every week
helps reduce the
a chance.
Eat fish daily.
Choose more
PREVENT
HEART
risk of heart disease by about 30%. oily fish such
as mackerel,

3
sardines, salmon
Maintain a
DISEASE
and fresh tuna. Great sources of
healthy body. omega-3 fatty acid that help protect
against heart disease.
weight. If you are
overweight, losing just

7 Screen
5-10% of your current
weight over 6 months
helps lower the risk of
regularly.
Schedule a yearly
heart disease.
checkup for your
blood pressure,

4 Cut down fat, sugar, cholesterol and

blood glucose
and salt. levels.
• A
 diet high in

8
saturated fat (e.g.
foods from animal Reduce stress
sources) and is and get enough
estimated to cause
about 31% of
rest. Aim for 8 hours of
good quality sleep.
coronary heart disease worldwide.
Replace high
saturated fat foods
with healthier options.
• U
 se more herbs and
spices. Watch out
for high salt content
in packaged foods –
read the nutrition
labels.
 Having good digestion is
very important because
digestion is not just about

Guard
what goes into your
stomach. Poor gut health

Your Gut
is linked with common
digestive problems
such as heartburn,
Gastroesophageal
Reflux Disease (GERD),
constipation, and
indigestion.
Why It Matters?

?
80% of the body’s
immune system is located
here

80-90% Did You

of the feel good neurotransmitter,
serotonin is found in the gut Know
Large intestine hosts
Home of microorganisms
a huge number of
that help to maintain the bacteria also called
ecosystem of gut bacteria gut flora.

Good gut flora

Breaks down food for
(microorganisms that
easier absorption live in the gut) helps
promote normal gut
function, protects
you against infection, BI
FI
DO
regulates metabolism BA
CT
ER
IA
and helps the
Hormone Hormone Hormone regulation immune system.
Wellness of
your digestive
health
depends
on the balance
Toxins & waste elimination between the good and
Toxic bad bacteria in the large
Waste intestine.

22
 8
Boost dietary fibre intake
Practise a balanced, to keep foods moving
moderate and varied through the digestive
diet consistently. tract more easily.

Go for regular health screening

to detect digestive disorders and lifestyle Drinking more water
helps nutrient absorption
control it before it gets out of hand.
improvements in the digestive tract.

for better
Manage stress & get
8 hours of quality digestive
sleep.
health

Consuming probiotic-
and prebiotic-rich
foods help to maintain
the balance of gut
bacteria.

• Quit smoking, as it leads to acid Be physically active & maintain a

reflux, heartburn and increased healthy body weight to ensure that
risk of gastric cancer. gut is in optimal working condition.
• Reduce alcohol consumption, • Aim for 30 minutes per session,
as it interferes with acid secretion 5-6 times per week.
and nutrients absorption. • Aim for a BMI of 18.5-24.9kg/m2.
 5 Steps Keeping
Food Safe
to

Apart from making the right food choices, you should also emphasise on safe food
practices. Proper food handling, storage, and cooking are essential to
prevent food poisoning

1 Choosing/Purchasing Avoid choosing meat or

poultry in packaging
Separate raw meat, that has
poultry, eggs and been torn
seafood from other or damaged
fresh produce
U
Lorem ipsum dolor sit amet,
consectetur adipiscing elit,
sed do eiusmod tempor incididunt ut labore
et dolore magna aliqua.

Ut enim ad minim veniam,

quis nostrud exercitation ullamco laboris nisi ut aliquip
ex ea commodo consequat.

Duis aute irure dolor

in reprehenderit in voluptate velit esse cillum dolore
eu fugiat nulla pariatur.

Avoid choosing canned

Check expiry date products
on food label with physical
defects
U
2 Storing 3 Food preparation
Fresh foods spoil quickly. So, store them properly
to maintain freshness.

Food stored in the

freezer: chicken, meat,
seafood (frozen) Wash your hands Rinse fruits and Wash the utensils
vegetables before and
after use

Do not mix cutting board for raw

meats and fruits/vegetables

Food stored in the

chiller. Eggs 4 Cooking

Ready-to-eat-food Drinks and bottled

foods

Ensure food Keep cooked food Any leftover

Raw/defrosted food are cooked separate from food should
thoroughly raw meat, poultry, be reheated
seafood or eggs properly

Vegetables/fruit
5 Serving Avoid
>
keeping
Serve cooked cooked
Make sure
food cooked food food at
promptly are covered room temperature
at all times for more than
4 hours

25
 Prevent
Food Poisoning!
Dining out has become a necessity for some families. However, you must make smart choices.
Consider the cleanliness of the food premises, the hygiene of the food handlers and the proper selection
of food to prevent food poisoning

What is food poisoning? Symptoms of food poisoning

* Food poisoning is the result of eating food or
drinks that are contaminated.
Causes of food poisoning?

Nausea Stomach Vomiting Diarrhoea Fever

Bacteria, Heavy Herbicide/ Pest cramp
physical, Metal Insecticides
chemical

THINGS TO LOOK OUT WHEN EATING OUT

1 FOOD OUTLET 2 FOOD HANDLER
• E nsure that the • W ell-groomed (e.g:
environment is hygienic short hair, short nails)
• The tables and chairs • Does not smoke when
are clean and in good handling food
condition • Uses clean utensils to
prepare food
• No pests
(e.g: rats/
cockroaches)
around the 3 FOOD COUNTER
outlet
• Counter is always clean and tidy
• Outlet is far
• Food is always covered
from roadside and drain
• Food kept warm (≥ 60°C)
Nourish Your
Gut Good with

Bacteria
The human body contains
10 times more bacteria than
human cells & there are
100 trillion bacteria that
live in the gut.

Many of these bacteria are

good bacteria or ‘probiotics’
that help to keep the
digestive system and
Bifidobacteria and body healthy.
Lactobacillus are the
common examples
of probiotics.

N
N N
N

How
probiotics
can support
health

Promote a balanced gut Aid digestion by breaking Promote nutrient

bacteria ecosystem down foods absorption

VITAMIN

VITAMIN

12

Control the growth of Protect the body from Produce Vitamin K & Strengthen the
harmful bacteria harmful pathogens Vitamin B12 immune system

28
 Various factors can interrupt the levels of good bacteria and its diversity in the gut such as:

Use of antibiotics Unhealthy dietary Stress Aging Inactive lifestyle Illness

habits

Nourish the gut with good bacteria and keep it in balance to maintain good gut health

Consume foods that are rich in probiotics

such as:
Tips
Yoghurt and • This product must contain live cultures.
yoghurt drinks
• Remember to consume probiotics/live
with probiotic
live cultures cultures before the expiration date to
maximise the potential benefits.
• Look for less sugar cultured milk/ yoghurt
Cultured Milk drink options.
Drinks

Consume prebiotic-rich-foods which serve Load up on

as ‘food’ for probiotics and help to promote dietary fibre
the growth of good bacteria:

Garlic, onion, asparagus & banana

Good to know
• Not all probiotics are the same; different probiotics benefit health in different ways.
• There is an optimum dose of probiotics which has been shown to provide health benefits.
• Probiotic products can lose viability if not stored properly as they are living organisms.
Get Up & Move!
A healthy diet should be accompanied
with regular physical activity to maintain
body weight and reduce risk of diseases. At Work
Many are aware that being active has
EVERYDAY:
great health benefits but fail to put it
into action! BE MORE ACTIVE
ANYTIME, ANYDAY,
The Problem ANYWHERE

Physical inactivity is the4th Park your car further

leading risk factor for global
and walk to office
death

At Home
1 in 3 Malaysian adults
are physically inactive
(NHMS 2015)

7 in 10 Malaysian children
spend more than Exercise while watching TV
2 hours per day of
screen time
At School
Regular physical activity keeps you
healthy & benefits people of all ages

Maintains a healthy
body weight Brisk walk to wash room

Family Outing
Strengthens bones
and muscles

Brisk walk
to wash room
Prevents heart
disease, diabetes
and cancers
Go for a bike ride

30
 YOUR FITNESS GUIDE

5-6 times
a WEEK:
Accumulate at
least 30 minutes
of moderate
physical
activity
Walk to colleague to Use stairs
discuss instead of sending Aerobic exercise
emails/using phone

Cycling, swimming, playing badminton, hiking

Do more housework Wash car

Stretching, push
2-3 times ups, sit ups, yoga
a WEEK: Do
activities that
increase flexibility,
strength, and
endurance of the
muscles

Be active during PE class Play with friend during recess

Cut down on sitting,

watching TV, playing
digital/electronic games
Avoid ‘couch
potato’
lifestyle

Jog in the park Play with children

31
Early
Detection
Saves
Lives
Non-communicable Diseases (NCDs) are diseases that are not
transmitted through infection but are closely related to preventable
lifestyle practices i.e. unhealthy eating habits and physically inactive.

Did You Know... Go for Screening!

50%
who have diabetes are
unaware they have the
disease.* ≥ 40 years
old
Start screening for

80% who have

hypercholesterolemia
NCDs risk factors,
don’t delay.

are unaware they have

the disease.*
Repeat
annually
Even though the test
50%
who have high blood pressure are
value appear to be
normal.
unaware they have the disease.*

*(NHMS 2015)
Start Early
Screening should be
Keeping Tabs on NCD Risk Factors
done earlier and more
Often NCDs do not show symptoms until too often, if you have one or
much damage has been done to our body. more of risk factors:
Early detection and timely treatment is effective • family history
to prevent NCDs progression and save lives. • diabetes mellitus
• obesity

32
 Know Your Values

Waist Circumference
Body Mass Index (BMI) Blood Pressure
What it is?
What it is? An indicator of the amount What it is?
Quick indicator to determine of fat stored at the abdomen A blood pressure test is the
weight status. area. High waist circumference only way to know if you are at
is associated with increased
Aim for: risk to health problems such as
risk of getting hypertension.

18.5kg/m2 to 24.9kg/m2. cardiovascular diseases and Aim for:

type 2 diabetes.
Where to check? Under 130/85 mm/Hg.

Do-it-yourself at home using Aim for: Where to check?

the formula: weight (kg)/height <90 cm for men Clinic, hospital, pharmacy, do-
(m) x height (m). < 80 cm for women it-yourself at home, if you have
When to check? Where to check? a blood pressure monitor.

Once a month or as advised by Do-it yourself at home using When to check?

your health care professional. a non-stretchable measuring Annually.
tape; measure just at the level
of the belly button.

When to check?
Once a month or as advised by
your health care professional.

Tumour Markers

Blood Glucose What they are: Lipid Profile

Tumour markers are
What it is? substances that are
produced by cancer or by What it is?
A blood glucose test helps to other cells of the body, in An indicator if you have high
determine if you are at risk of response to cancer or certain levels of blood cholesterol and
getting diabetes. noncancerous conditions. triglycerides.

Aim for: Tumour marker levels are used

to help detect some types of Aim for:
• F asting blood glucose cancer. •  otal cholesterol (< 5.2mmol/L)
T
(< 5.6mmo/L) or
• Random blood glucose Where to check? •
•
Triglycerides (< 1.7mmol/L)
LDL-cholesterol (< 2.6 mmol/L)
(< 7.8mmol/L). Clinic, hospital.
• HDL-cholesterol (> 1.6mmol/L)
Where to check? When? to check Where to check?
Clinic, hospital, pharmacy, do- Annually.
Clinic, hospital, and pharmacy.
it-yourself at home if you have
a glucometer. When to check?
When to check? Annually.
Annually.
 Non-communicable diseases (NCDs) are also known as chronic lifestyle

12 Steps to diseases such as cardiovascular diseases (e.g heart attacks and stroke),
cancers, diabetes mellitus and chronic respiratory diseases. It is not passed
from one person to another and are mostly caused by poor lifestyle habits
Healthier such as unhealthy diet, physical inactivity and tobacco use. In Malaysia, about
73% of death cases are due to NCDs!

You Lifestyle modifications can help you prevent the risk of getting NCDs. Practise
today for a healthier you!

1 2 3
Practise a balanced, moderate Consume more wholegrain Eat plenty of fruits and
and varied diet. Make use of the products as they are high vegetables with various colors
food pyramid and My Plate as in fibre, and essential nutrients. every day.
healthy eating guides.

4 5 6
Limit fat/oil, sugar and salt/ Drink at least 8 glasses of plain Choose clean and safe food
sauces in foods and drinks. water daily. and drinks especially when
eating out.

Nutrition
Information

7 8 9
Make effective use of Nutrition Stop smoking to help prevent Be active every day. Spend at
information on food labels. NCDs. least 30 minutes of moderate-
intensity exercise, 5-6 times
per week.

Health
Screening

10 11 12
Maintain a healthy body weight Get sufficient rest daily and Go for annual screening if you
(BMI 18.5 – 24.9kg/m2) and waist manage your stress well to are above 40 years old.
circumference < 90cm for men keep yourself mentally and
and < 80cm for women. physically fit.

34
Notes

35
Promoting

HealthyNationwide
Eating
Achievements of NMM
Since its launch in 2002, Nutrition Month Malaysia (NMM) has been observed every April to promote greater
awareness of the practice of healthy eating habits among Malaysians. In this 16th year, NMM focuses on the
prevention of non-communicable diseases with the theme, “Eat Smart + Move More = Recipes for Healthy
Families.”
Our nationwide campaign aims to promote greater awareness on healthy eating and active living as the foundation
for 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 Educational Materials

✪✪ Organised 9 major fun-filled for School Children &
carnivals Preschoolers
✪✪ Published comic
School & Kindergarten book and activity
Roadshows book for primary an 2
Bahagi
n,
Sarapa
Makan Belajar.
school children Pandai
✪✪ Visited 160 primary schools and
✪✪ P
 ublished DVD
Kanak-kanak Sihat, Negara Lebih Sihat

provided healthy eating and Memupuk Gaya

Pemakanan

and worksheets for

Sihat Kanak-kanak Sihat, Negara Lebih Sihat

active living messages

DVD
Untuk Kanak-Kanak Pra-sekolah (4-6 tahun)
Memupuk Gaya Pemakanan Sihat
• Bahagian 1: Makan Secara Sihat,
DVD Untuk Kanak-Kanak
Membesar Dengan
Pra-sekolah (4-6Kuat
tahun)
• Bahagian 2: Makan•Sarapan,
BahagianPandai
1: Belajar
• Bahagian 3: Makan Secara
MakanSihat,

preschoolers
Secara Sihat,
MembesarCergas
Bermain Dengan Dengan Kuat
• Bahagian 2:
Makan Sarapan,
Pandai Belajar Disokong oleh
Terbitan Dengan sokongan
• Bahagian
Geran Promosi Kesihatan daripada
Kementerian Kesihatan Malaysia
1:
Makan Secara Sihat,

✪✪ Visited 175 kindergartens and

Bermain Dengan Cergas
Terbitan

Disokong oleh Geran

Dengan sokongan
Promosi Kesihatan daripada

Kementerian Kesihatan Malaysia

conducted interactive nutrition

Bahagian
onton DVD
as men

Educational Press
aktiviti ini selep
kertas
Gunakan

activities
Articles
Publications for Public ✪✪ Published over 92
✪✪ Published 9 practical nutrition guidebooks, 3 recipe articles in English,
books and 1 mini-booklet Bahasa Malaysia
& Chinese
newspapers

Mass Media
Promotions
✪✪ Disseminated
messages through
radio, television &
website

Visit our website to obtain more information on educational materials from the Nutrition Month Malaysia
programme. We also welcome feedback/queries. To reach us, please contact:

The Nutrition Month Malaysia Secretariat

Tel: (03) 5632 3301/5637 3526
Email: enquiry@nutritionmonthmalaysia.org.my
Website: www.nutritionmonthmalaysia.org.my
Nutrition Month Malaysia