nmm2017_infographic_book

E
A
T

MOVEM
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
www.nutriweb.org.my www.dietitians.org.my Study of Obesity
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
this book. 12A, Jalan PJS 8/4, Mentari Plaza,
NSM, MDA, and MASO do not endorse any products and are not responsible for any claims made in the advertisements. Bandar Sunway, 46150 Petaling Jaya,
Intellectual property is vested in the Nutrition Month Malaysia (NMM) programme. No part of this book shall be Selangor Darul Ehsan.
reprinted without written permission of the National Steering Committee of NMM. Tel: 03-5632 3301 Fax: 03-5638 9909
Copyright reserved © Nutrition Month Malaysia (NMM) 2017 Email: [email protected]

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.

Dr Tee E Siong As part of our campaign to fight against the growing threat of
President, Nutrition Society of Malaysia NCDs, Nutrition Month Malaysia 2017 is proud to present the
Chairman, Nutrition Month Malaysia, Eat Smart + Move More = Recipe for Healthy Families:
National Steering Committee 2017 Infographic Kit Vol II.

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 16 NIP Helps Make 26 Prevent Food
A Balanced Diet Informed Food Poisoning!
Choices
Make Time for 28 Nourish Your
Smart Chef Guide to Gut with Good
6 Breakfast Healthier Cooking Bacteria
18Eat Out the Healthy Keep Your Heart
Healthy 30 Get Up & Move!
8 Way! Guard Your Gut 32 Early Detection
20Whole Grains are 5 Steps to Keeping
Food Safe Saves Lives
10 Wholesome!
22Colour Your Meals with 34 12 Steps to
Healthier You
12 Fruits and Veggies
25Fill Up on Dietary

14 Fibre

3

Guide to A healthy diet is important to
A Balanced supply nutrients required by the
Diet body and helps to reduce the risk
of diseases. The Malaysian Food
Pyramid and the Malaysian Healthy
Plate are simple guides you can use
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 1 EAT MODERATELY

Fat, Sugar, Salt, Oil serving Fish

1-3EAT MODERATELY ½-1 Legumes
Milk & milk products servings
servings
EAT PLENTY 3
Vegetables servings ½-2 Meat/poultry/egg

servings

2 EAT PLENTY

servings Fruits

4-8 EAT ADEQUATELY

servings Grains & grain products

3 BASIC 1Balance M2oderationEat RIGHT AMOUNTS 3VarietyEat a VARIETY of foods
TIPS when following the throughout the DAY
• Eat from ALL GROUPS RECOMMENDED
planning DAILY SERVINGS for each group • Note: No single food can
meals using provide all the nutrients
the food • Eat MORE foods from • Note: opt for smaller needed
pyramid! BOTTOM LEVELS servings if you are
physically inactive
• Eat LESS foods from
HIGHER LEVELS 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 ½ plate

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

BreakfastMake Time for 1 in 4 school children skip breakfast
Breakfast plays an important at least three times a week.*
role in supplying the body with
sufficient energy that it 1.3Breakfast skippers are times more
needs after long hours of likely to become overweight or obese.
sleep and to keep you
energised throughout >
the day. It is worthwhile 26.4% 22.5%
to make an effort to eat
a wholesome breakfast.

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
in the morning
Have a bowl of wholegrain Grab-and-
cereals, it’s yummy and nutritious go handy Prepare
foods & ingredients the
beverages night before
and mix-up or
reheat the next
morning

I don’t have the appetite to Ipraemferontoas‘kdipietb’rseoakI fast
eat in the morning
Go for low-fat breakfast. Eating
Drink a breakfast breakfast can help maintain
smoothie body weight by preventing

cravings and Grab something healthy on
overeating at your way to work
later meals

Try small meals and eat I don’t like breakfast foods
mid-morning snacks
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 Steamed
wholegrain red bean
cereals with pau +
milk + fruits soymilk
Toasted bread with
pre-prepared Wholegrain
sandwich filling crackers + cheese

+ milk + fruits

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
Healthy While eating out is

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

Choose plain water Go for healthier
cooking methods

Roasted Steamed

“Bungkus” or “tapao” your Do not add seasoning Sautéed
excess meal

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

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

Chocolate/sweets Raisin/dates Mee curry Asam laksa

Chendol Tau foo fah, less sugar Char kuey teow

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

3simple 1Start small. 2 Gradually 3 Add whole
steps for replace all
more whole Substitute ½ refined grains to grains in your
grains in your grains with whole grains meal with
your diet other foods
whole grains

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

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

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 94% of
of fruits and vegetables, which
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
• Reduce risk of certain cancers • Reduce risk of heart disease and
• Good for eyes and immune system,
skin health, bone health e.g. prostate and heart disease certain cancers, keep skin healthy

Green • Rich in beta-carotene, White • Reduce risk of
lutein and zeaxanthin certain cancers

• Good for eyes, reduce
risk of certain cancers,
strengthens body
against infections

12

r Meals

and Veggies
How much should you
eat daily? Eat more fruits and Eat them as
vegetables daily: snacks
Malaysian Dietary Guidelines recommend or on the go
consuming at least Keep them visible
& easily accessible
2 servings of to everyone
fruits and
Make fruits and vegetables
3 servings of fun for kids
vegetables daily.
1. Rainbow kebab: chunks of apple + orange + kiwi
What’s considered ‘a serving’? + grapes on skewers

Fruits 2. Frosty fruit popsicles
1 medium 3. Mix, blend and drink – Get your kids to prepare!

Apple Pear Banana

1 slice of

Watermelon Papaya Pineapple Sprinkle in:
chia seeds/peanuts/
8 pieces almonds/ cashew nuts/
pumpkin seeds
Ice on top
Langsat Grapes Longan

½ small 5 pieces of Breakfast smoothie:
avocado + dragon fruit + oat
Guava Mango Lychee Rambutan Base Tropical smoothie:
Liquid mango + papaya + orange
Vegetables Berry smoothie:
strawberries + blueberries +
½ cup cooked banana
Veggie-licious smoothie:
Broccoli & green Spinach + cucumber +
leafy vegetables apple

2 medium-sized 1 cup of water/milk/
green tea/almond milk or
Tomatoes add yoghurt for creamier
texture
Ulam-ulaman 1 cup raw

13

FDiileltaUrpy Fibreon Malaysians generally do not
meet the recommended dietary

fibre intake of 20-30g
per day.

Benefits of fibre

Improves bowel Lower total blood
movement and cholesterol levels,
reduces constipation. reduce risk of
cardiovascular
High-fibre foods disease.
are filling, so
you’re likely to eat Helps
less and stay full improve
longer. blood sugar
levels.
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 Have fresh fruits for dessert.
your snacks or add
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
more refined/processed foods.
1/2 - 1 servings a day for legumes

(about 1 cup)

VEGETABLES FRUITS

Spinach Guava

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

Long beans Sawi Apple Orange
(1 small with skin = 5.7g) (1 small = 4.4g)
(1 cup, cooked = 3.8g) (1 cup, cooked = 2.8g)

Eat vegetables with stem Eating the skin of the fruit provides a greater dose
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 WHAT is NIP?
purchasing a new food product.
It is a table found on the
Did food label of packaged
foods showing the amount
?KYonuow of nutrients contained in the
product.
Understanding It also lists the amounts
NIP can help of nutrients and energy,
you expressed as:
make better [per 100g for solid products]
[per 100ml for beverages]
food choices. Less than [per serving of food, e.g
50% of Malaysian 25g/75ml]

adults READ the NIP WHERE is it located?
when buying food.
In a section at the back or side
of food/beverage.

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 CALORIES PROTEIN Go for
products VITAMINS products
with less with higher
calories, MINERALS protein,
sugar, salt DFIEIBTARREY vitamins,
& fat. minerals
and dietary
fibre.

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
permitted: • a food product claims that it is able to provide an
adequate source of all nutrients.

17

Smart Chef Guide

to

HealthierTime to change your

normal way of cooking to

Cookingmake 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
Substitutes diseases. Modify your recipes and make your dishes healthier with
these healthy alternatives.

Adding Taste Adding Goodness

Salt Herbs & spices Coconut Low fat milk White flour flourWholemeal

Whole wheat flour

milk/santan

Sour cream Yoghurt Full cream Low fat cream Canned fruits in Fresh fruits
dairy products cheese/cream heavy syrup

Sauces Lemon juice Sugar Fruits, fruit juices Salty seasoning Anchovies

Seasoning Vegetables, Plain yoghurt Flour Oats to thicken the gravy
beans 18
Mayonnaise



HKeeaeplthYyour HeartHeart 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
50 years
58.5
old
years old

Risk factors of heart disease

Overweight or obesity High blood Borderline or high High blood Smoking
Unhealthy dietary habits pressure blood cholesterol levels glucose

50% of heart attack
patients in Malaysia
have 3 or more risk

factors.

Sedentary lifestyle

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

20

1Be smoke 5 E at more dietary fibre. 8
free. A year Eat dietary fibre from a variety of
sources such as legumes, whole STEPS
after quitting, the TO
risk of heart disease grains and PREVENT
falls to about half wholegrain
that of a smoker. products HEART
as well as DISEASE
2 Sweat fruits and
a little. vegetables.

Doing more than 6 G ive fish
150 minutes of a chance.
moderate physical
activity every week Eat fish daily.
helps reduce the Choose more
risk of heart disease by about 30%. oily fish such
as mackerel,
3 Maintain a sardines, salmon
healthy body. and fresh tuna. Great sources of
weight. If you are omega-3 fatty acid that help protect
against heart disease.
overweight, losing just
5-10% of your current 7 Screen
weight over 6 months regularly.
helps lower the risk of
heart disease. Schedule a yearly
checkup for your
4 C ut down fat, sugar, blood pressure,
and salt. cholesterol and
blood glucose
• A diet high in levels.
saturated fat (e.g.
foods from animal 8 Reduce stress
sources) and is and get enough
estimated to cause rest. Aim for 8 hours of
about 31% of
coronary heart disease worldwide. good quality sleep.
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.

YGouuarrGdut Having good digestion is
Why It Matters? very important because

80%of the body’s digestion is not just about
what goes into your
immune system is located
here stomach. Poor gut health
is linked with common
80-90% digestive problems
such as heartburn,
of the feel good neurotransmitter, Gastroesophageal
serotonin is found in the gut
Reflux Disease (GERD),
Home of microorganisms constipation, and
that help to maintain the indigestion.
ecosystem of gut bacteria
?Did You

Know

Large intestine hosts
a huge number of
bacteria also called
gut flora.

Breaks down food for Good gut flora
easier absorption (microorganisms that
live in the gut) helps
Hormone Hormone Hormone regulation promote normal gut
function, protects
you against infection, BIFIDOBACTERIA
regulates metabolism
and helps the
immune system.

Toxins & waste elimination Toxic Wellness of
your digestive
Waste health
depends
on the balance
between the good and
bad bacteria in the large
intestine.

22

Practise a balanced, Boost dietary fibre intake
to keep foods moving
moderate and varied
diet consistently.
implri8Go for regular health screeningthrough the digestive
tract more easily.
festyleto detect digestive disorders and
ovementscontrol it before it gets out of hand. Drinking more water
helps nutrient absorption

in the digestive tract.

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

• Quit smoking, as it leads to acid Consuming probiotic-
reflux, heartburn and increased and prebiotic-rich
risk of gastric cancer.
• Reduce alcohol consumption, foods help to maintain
as it interferes with acid secretion the balance of gut
and nutrients absorption. bacteria.

Be physically active & maintain a
healthy body weight to ensure that
gut is in optimal working condition.
• Aim for 30 minutes per session,

5-6 times per week.
• Aim for a BMI of 18.5-24.9kg/m2.



5 SFoteopdsStoaKfeeeping
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
Check expiry date Separate raw meat, that has
on food label poultry, eggs and been torn
seafood from other or damaged
fresh produce Lorem ipsum dolor sit amet, U
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
products
with physical
defects
U

2 Storing 3 Food preparation

Fresh foods spoil quickly. So, store them properly Wash your hands Rinse fruits and Wash the utensils
to maintain freshness. vegetables before and
after use
Food stored in the
freezer: chicken, meat,

seafood (frozen)

Food stored in the Eggs Do not mix cutting board for raw
chiller. meats and fruits/vegetables

4 Cooking

Ready-to-eat-food Drinks and bottled
foods

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

Vegetables/fruit 5 Serving Avoid
keeping
>

Serve cooked Make sure cooked
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

* F ood poisoning is the result of eating food or
drinks that are contaminated.

Causes of food poisoning?

Nausea Stomach Vomiting Diarrhoea Fever
cramp
Bacteria, Heavy Herbicide/ Pest
physical, Metal Insecticides
chemical

THINGS TO LOOK OUT WHEN EATING OUT

1 FOOD OUTLET 2 FOOD HANDLER

• Ensure that the • W ell-groomed (e.g:
environment is hygienic short hair, short nails)

• The tables and chairs • D oes not smoke when
are clean and in good handling food
condition
• U ses clean utensils to
• No pests prepare food
(e.g: rats/
cockroaches) 3 FOOD COUNTER
around the
outlet • Counter is always clean and tidy
• Food is always covered
• Outlet is far • Food kept warm (≥ 60°C)
from roadside and drain



GNouut rwiitshhGYoooudr

Bacteria

The human body contains
10 times more bacteria than

human cells & there are
100 trillion bacteria that

live in the gut.

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

body healthy.

N 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

12VITAMIN

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 Tips• This product must contain live cultures.
such as:
• Remember to consume probiotics/live
Yoghurt and cultures before the expiration date to
yoghurt drinks maximise the potential benefits.
with probiotic
live cultures • Look for less sugar cultured milk/ yoghurt
drink options.
Cultured Milk
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 EVERYDAY: At Work
body weight and reduce risk of diseases. BE MORE ACTIVE
Many are aware that being active has ANYTIME, ANYDAY, Park your car further
great health benefits but fail to put it and walk to office
into action! ANYWHERE
At Home
The Problem

4thPhysical inactivity is the

leading risk factor for global
death

1 in 3 Malaysian adults

are physically inactive

(NHMS 2015)

7 in 10 Malaysian children Exercise while watching TV
spend more than
At School
2 hours per day of

screen time

Regular physical activity keeps you
healthy & benefits people of all ages

Maintains a healthy Brisk walk to wash room
body weight
Family Outing
Strengthens bones
and muscles Brisk walk
Prevents heart to wash room
disease, diabetes Go for a bike ride
and cancers

30

YOUR FITNESS GUIDE

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

Aerobic exercise

Cycling, swimming, playing badminton, hiking

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

muscles

Be active during PE class Play with friend during recess

Avoid ‘couch Cut down on sitting,
potato’ watching TV, playing
lifestyle digital/electronic games

Jog in the park Play with children

31

EDaertelyction

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% ≥ 40 years
old
who have diabetes are
unaware they have the Start screening for
disease.* NCDs risk factors,
don’t delay.
80% who have
Repeat
hypercholesterolemia annually
are unaware they have
the disease.* Even though the test
value appear to be
50% normal.

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

32

Know Your Values

Body Mass Index (BMI) Waist Circumference Blood Pressure

What it is? What it is? What it is?

Quick indicator to determine An indicator of the amount A blood pressure test is the
weight status. of fat stored at the abdomen only way to know if you are at
area. High waist circumference risk of getting hypertension.
Aim for: is associated with increased
risk to health problems such as Aim for:
18.5kg/m2 to 24.9kg/m2. cardiovascular diseases and
type 2 diabetes. Under 130/85 mm/Hg.
Where to check?
Aim for: Where to check?
Do-it-yourself at home using
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
a blood pressure monitor.
When to check? Where to check?
When to check?
Once a month or as advised by Do-it yourself at home using
your health care professional. a non-stretchable measuring Annually.
tape; measure just at the level
Blood Glucose of the belly button. Lipid Profile

What it is? When to check? What it is?

A blood glucose test helps to Once a month or as advised by An indicator if you have high
determine if you are at risk of your health care professional. levels of blood cholesterol and
getting diabetes. triglycerides.
Tumour Markers
Aim for: Aim for:
What they are:
• F asting blood glucose • T otal cholesterol (< 5.2mmol/L)
(< 5.6mmo/L) or Tumour markers are • T riglycerides (< 1.7mmol/L)
substances that are • LDL-cholesterol (< 2.6 mmol/L)
• Random blood glucose produced by cancer or by • HDL-cholesterol (> 1.6mmol/L)
(< 7.8mmol/L). other cells of the body, in
response to cancer or certain Where to check?
Where to check? noncancerous conditions.
Tumour marker levels are used Clinic, hospital, and pharmacy.
Clinic, hospital, pharmacy, do- to help detect some types of
it-yourself at home if you have cancer. When to check?
a glucometer.
Where to check? Annually.
When to check?
Clinic, hospital.
Annually.
When? to check

Annually.

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

InNfourtmritaiotinon eating out.

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.

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

34

Notes

35

Promoting

Healthy Eating
Nationwide

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 BahagiaMnP2aaknadnaSi aBrealapjaanr.,
✪✪ Organised 9 major fun-filled for School Children &
Preschoolers
carnivals
✪✪ P ublished comic
School & Kindergarten book and activity
Roadshows book for primary
✪✪ Visited 160 primary schools and school children

provided healthy eating and ✪✪ P ublished DVD Kanak-kanak Sihat, Negara Lebih Sihat
active living messages and worksheets for
✪✪ Visited 175 kindergartens and preschoolers Memupuk Gaya
conducted interactive nutrition
activities Educational Press Pemakanan
Articles
Publications for Public ✪✪ Published over 92 Sihat Kanak-kanak Sihat, Negara Lebih Sihat
✪✪ Published 9 practical nutrition guidebooks, 3 recipe
articles in English, DVD Kanak-Kanak Pra-sMekoelamh (4u-6ptauhukn)Gaya Pemakanan Sihat
books and 1 mini-booklet Bahasa Malaysia Untuk
& Chinese
newspapers • Bahagian 1: MMaekmabneDPSsrVaaeD-rcsaeDUkrneaotnluaSgkhihaK(4naa-tn6K,atuka-ahKutann)ak
• Bahagian 2: Makan•SaBraahpaagnia,nP1a: ndai Belajar

• Bahagian 3: Makan SeMcakraanSSiehcaatr,a Sihat,
Bermain DMeenmgbaensarCDeergngaasn Kuat
• Bahagian 2:

Makan Sarapan,

Terbitan Dengan sokongan Pandai Belajar Disokong oleh

• BahaGgeiraannPro1m:osi Kesihatan daripada
Makan Secara Sihat,Kementerian Kesihatan Malaysia

Bermain Dengan Cergas

Terbitan

Dengan sokongan Disokong oleh Geran
Promosi Kesihatan daripada

Kementerian Kesihatan Malaysia

Gunakan kertas aktiviti ini selepas menonton DVD Bahagian 2

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: [email protected]
Website: www.nutritionmonthmalaysia.org.my

Nutrition Month Malaysia