nmm12 qna book

7/27/2019 Nmm12 Qna Book

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Experts answers to

frequently asked questions

FamilyNutritionMatters

ISBN9

78-967-5737-0

2-2

Published by

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


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www.nutriweb.org.my

Dr Mahenderan Appukutty

Assistant Honorary Secretary,


& Nutritionist

Assoc Pro Dr Zaitun Yassin

Honorary Treasurer,


& Nutritionist


www.dietitians.org.my

Ms Indra Balaratnam

President, Malaysian Dietitians

Association & Dietitian

Malaysian Association for the study of Obesity

www.maso.org.my

Dr Zawiah Hashim

Council Member,


Study of Obesity & Nutritionist

Pro Dr Norimah A Karim

Vice President,


Study of Obesity & Nutritionist

NATIONAL STEERING COMMITTEE

Dr Tee E Siong, KMN

Chairman, Nutrition Month Malaysia

National Steering Committee & President,



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For A

HealthierMalaysia

Diabetes, cardiovascular diseases, cancers, and chronic lung diseases are

now the most common causes o premature death among Malaysians.

Despite programmes and activities instituted to control and prevent these

diseases since the 1990s, results rom the National Health and Morbidity

Surveys have shown that the prevalence o these non-communicable

diseases (NCDs) continues to rise.

Our behaviour and liestyle choices are signicantly infuenced by the

environment that we live in, with the three main risk actors or NCDs

being unhealthy diet, physical inactivity, and smoking. Malaysians need to

not only be more aware o these risk actors, but also take positive stepsto eliminate them rom their lives, and start practising healthy living.

The Ministry o Health has developed and implemented policies and

programmes to help Malaysians live an active lie, eat healthily, and

quit smoking. We, thereore, welcome the initiatives o Nutrition Month

Malaysia (NMM) to reinorce these healthy lie-style messages. However,

this eort is not conned to the Government and proessional bodies

alone; every single one o us has a role to play in making Malaysia ahealthier country to live in. I thereore urge all Malaysians to empower

yourselves, learn and practise healthy eating and active living! Make ull

use o Ministry o Health publications as well as those rom NMM, including

this booklet on Family Nutrition Matters.

Most o us already have the awareness and knowledge but what we need

to do now is to act on it. Start with yourselves, guide your amilies, and

reach out to your riends. Let us all live healthy and productive lives!

Dato Sri Liow Tiong Lai

Minister of Health, Malaysia


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Good eating habits and regular physical activity is crucial as it helps

to prevent non-communicable diseases such as obesity, heart

diseases and diabetes.

In 2012, with the theme Lets Create Healthier Families, NMM

wishes to reinorce this message to the public by promoting greater

awareness o healthy eating and active living as a stepping stone to

nurturing healthier amilies.

There are no short cuts to a healthier lie. We must aim to eat

healthily and engage in regular physical activity every day. We wouldespecially like to urge all parents to play their role in inculcating

good eating practices in their children rom young.

Over the years, NMM has published various educational materials

to assist you and your amily to practice healthy eating and active

living. This booklet is yet another eort to reinorce the act that a

healthy liestyle leads to healthier amilies. Recognizing that there

are various prevailing nutrition concerns and uncertainties amongthe public, this booklet has been prepared to clariy these concerns.

We have compiled 20 requently asked questions that aect

all amily members, and provided detailed clarications to each

question. Our nutrition experts have also provided advice and tips to

help amilies address each concern.

We hope that you and your amily will use the inormation and tips

to start living a healthier lie and build a healthier amily!

Lets Create

HealthierFamiliesDr Tee E Siong, KMN

Chairman

NMM National Steering Committee


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Conte

nts

7

Disclaimer

This book is not in any way intended

to subsitute medical advice from your

doctor or health professionals. When in

doubt, please consult your doctor. The

Nutrition Society of Malaysia (NSM),


(MDA) and the Malaysian Association

for the Study of Obesity (MASO) are

not liable for any issue arising from the

use of this book.

NSM, MDA and MASO do not

endorse any products and are not

responsible for any claims made in the

advertisements.

Intellectual 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

Committee of NMM.

Copyright reserved Nutrition Month

Malaysia (NMM) 2012.

Editor-in-Chief

Tee E Siong

Members

Zaitun Yassin

Mahenderan Appukutty

Indra Balaratnam

Norimah A Karim

Zawiah Hashim

Editorial Board

TODDLERS &

PRESCHOOLERS7 Shes so picky; but dont

give up!

9 Snack on this!

PRIMARY SCHOOL CHILDREN10 We know youre busy, but

breakast is still important

12 Choosing

healthier

oods at

school

ADOLESCENTS14 My daughter, the model

wannabe

16 Its that time o the monthagain. Help!

ADULTS18 Less at, less diseases

20 Dietary approaches in reducing

high blood cholesterol

22 Increase ruits and vegetables,

reduce risk o cancers

24 Understanding ats and oils

FAMILY26 Eating out, eating healthily!

28 Canned oods: can or not?

30 I am a vegetarian, can I get all

the nutrients I need?32 I spend a lot or my monthly

supply o supplements!

34 Prevent constipation with a

healthy diet

35 Good bacteria as ood?

Weight Management

36 Shopping or

weight loss

plans

is ad ab?

38 Weight gain

in pregnancy exploring the limits

Physical Activity

40 Get moving,

stay healthy

42 Get up, get t,

eel more energetic

30

Secretariat

12A, Jalan PJS 8/4,

Mentari Plaza, Bandar Sunway

46150 Petaling Jaya

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

Email: [email protected]

(263773-W) Co-Sponsors


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Dont Be Trapped By Misleading Information:

Ask theExperts

???Tips and inormation on how you

can get the best nutrition or your

health is endless. You can nd it

on the Internet, and rom sales

promoters selling various health

products. Even riends and amily

members have their own advice

or remedies.

But how accurate are these

inormation? Are the messages

and advice based on scientic

evidence? In order to provide

unbiased and correct nutrition

inormation to the public, Nutrition

Month Malaysia has published this

booklet to clariy various amily

nutrition concerns.

This publication explores twenty

requently asked questions on nutrition

and physical activity that cover the

whole amily. I you have any doubts

in relation to your amilys health and

nutrition, get some o the answers

rom this book. You can be sure that

the inormation and tips are credible as

they are provided by nutrition experts

o Nutrition Month Malaysia.

Even questions that you may

have been too embarrassed

to ask are listed here; read

on to nd out more, and start

incorporating the solutions

into you and your amilys

lie today!


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My daughter does not like to

eat vegetables, and will eat

only certain oods, such as

ried nuggets, chicken andpasta. It is difcult to get her

to try new ood and she doesnt

seem to enjoy her meals. I am

araid that she is unable to get

all the essential nutrients or

her growth. How do I deal with

her pickiness and how do I get

her to eat a more balanced,

varied diet?

Shes So Picky;

But Dont Give Up!

Toddlers & Preschoolers

7


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Applying these rules and principles will help your toddler to gradually try and accept a variety o

oods. Be patient with yoursel, and your child, by giving both several chances to keep on trying.

Remember, never orce or push her into eating something she does not want to; most childrenoutgrow this phase and as adults, no longer have problems eating a larger variety o oods!

Have mealstogether!Your toddler may eat better or

have better appetite when sheeats together with the amily.

This is a great way to model

healthy eating habits, and will

also help avoid distractions

that may cause your toddler

to eat less.

Break her in slowly.Try to include something that

your toddler likes in the meals,

such as mashed potatoes, but

encourage her to try whatever

you are having as well, eg grilled

sh or steamed chicken andvegetables.

It is quite common that young children are oten picky and ussy over their oods. And, there are a

ew dierent types o eating issues that young children may ace, such as accepting only a ew types

o oods (eg eating only chicken and rice); active, but is rarely hungry and easily distracted during

mealtimes, eating only a ew bites o ood; and the one who is araid o trying out new oods, crying and

reusing i prompted.

There could be various reasons why children become picky. Some are developmental reasons, such

as trying to show their independence (testing their boundaries), while some children just reuse to try

new things, as they are comortable with things that are already amiliar to them. This is especially true

among toddlers.

Whatever it is, dont despair i your toddler aces any o the issues above; variations in appetite are

normal. Dont orce or scold your child, instead gently encourage and persuade her to eat. It is important

to ensure she gets adequate nutrients and energy to support her growth and development. Here are

some tips to make her eat a variety o nutritious oods!

Keep oering her new oods.Dont give up just because she says No. Just try

again another time, and in smaller portions rst.

Research has shown that it can take up to 15 tries

(with dierent cooking styles and presentations)

beore toddlers can accept a new type o ood.

Entice with do-it-yoursel meals!Provide ingredients or a sandwich, and then let your

toddler make her own meal. You can also make it

more interesting by cutting the sandwiches into

dierent shapes, eg stars, triangles, or you can also lether make ruit skewers with yoghurt dip.

8


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Snack

On This!Fresh & NiceFruits and veggies make extremely healthy and

nutritious snacks. Try:

Fresh or dried ruit, eg bananas, apples, guava,

papaya, honeydew, raisins, and dates;

Home-made ruit juice or milkshake;

Cucumber/carrots/celery sticks;

Salads.

Ready-To-Eat (RTE) andReady-To-Drink (RTD)These snacks can be consumed on-the-spot, including:

Breakast cereals or cereal bars;

Plain, high-bre crackers enriched with vitamins and

minerals;

Red bean/kaya pauor tuna/sardine buns;

Tau fu fah; Milk or soyabean milk;

Malted or chocolate milk drinks.

Quick Cook OptionsI you have the time, you can try these quick cook snacks:

Egg /tuna/cheese sandwiches;

Red/green bean porridge (avoid adding santan);

Corn in cup (avoid adding salt/butter);

Slice o bread with peanut butter/jam;

Oats with warm milk.

Snacks are a great way o providing

energy and nutrients, at the same

time warding o hunger pangs in young

children. They are also useul i your

toddler can only take in small servingso ood during his main meals. Snacks

will be able to ll in the nutrient gaps. It is

important however, to make sure that

you dont give him snacks too close

to his mealtimes to avoid spoiling

his appetite. Thereore, snacks

should be given at least 2

hours beore main meals andin small portions.

I you are unsure about the

types o snacks you should

give, here are some ideas or

healthy and nutritious snacks:

My 5-year-old son oten gets hungry

in between meals. However, I try

not to give him too many snacks,

as I am araid this will spoil his

appetite or main meals. When willbe the right time to provide him with

snacks? What are some nutritious

snacks that are recommended?

10

Toddlers & Preschoolers

9


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10

WeKnowYoureBusy,ButBreakfast

IsStillImportantI fnd it hard to prepare a

healthy breakast when I have

to send my children to school

and then rush to work. Is it

all right or my children to

just eat during their recess at

school? I they skip breakast

in the morning, will it aect

their perormance in school?How does eating breakast

help them in their studies

and other activities in

school?

Primary School Children


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11

Breakast is the most important meal o the day, and evidence

suggests that eating breakast does help children perorm better in

school. Studies have shown that children who skipped their breakast

oten have diculty concentrating and understanding new inormation,

have shorter attention spans, and have trouble remembering things too.

Children who skipped their breakast also appeared less t, less active,

and more likely to be overweight or obese.

Breakast does not have to be a tedious task, and even simple meals can

be nutritious, while being easy to prepare:

A glass o milk (or chocolate malt drink), and a slice o bread with peanut

butter/jam; or

A bowl o breakast cereals and milk; or

Cheese crackers; or

An apple or banana to eat on the go (in the car, bus).

You can even prepare a light meal the night beore and keep in rerigerator

or ood saety purpose, and heat it up (i needed) or breakast; eg porridge,

pancakes/wafes or even llings or sandwiches (tuna/eggs).

Breakast should not be conused with a mid-morning snack, which is usually taken

at recess in school. These snacks typically provide some extra energy and otenkeep hunger pangs away, until lunch.


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12

Choosing HealthierFoods At SchoolThe hype on unhealthy canteen ood in the news today has gotten me

worried about the types o ood sold in my childrens school canteen.

How can I teach my children to choose appropriate oods when

purchasing their morning snacks in the canteen?

Encourage your children to choose these

oods more oten:

Snacks that are less oily and

less sweet, which provide useulnutrients at the same time, such

as sandwiches with egg, meat,

sardine or tuna llings; kuih apam;

steamed pau; or mee hoonsoup with

vegetables and meat. Fruits such

as bananas, guavas, and apples are

good choices too.

Beverages that are less sweetand

nutritious can be taken too. These

include milk (favoured or plain), soya

bean milk, reshly squeezed ruit

juices, and yoghurt drinks.

Snacks taken during recess is not meant to replace your childs breakast or lunch.

Nutritious snacks can help keep him satised until lunch, and most importantly give him

the energy needed to get through the day at school.

To teach your children on how to choose healthier snack options, you may want to take a

trip to the school canteen with your child and help guide him in choosing the right kinds

o oods. Follow these tips on what oods should be taken more oten, occasionally and

avoided as much as possible:

1

Primary School Children


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13

Teach your children to take these oods

occasionally (limit to 1-2 times a week):

Nasi lemak, ried rice or ried noodles/

mee hoon/kuih teow, curry mee.

These oods can be taken occasionallyas they do contain some valuable

nutrients, but may also be high in at.

Your child should take these oods in

small portions.

Teach your children to take these snacks

less oten (not more than once a week):

Foods that are oily and high in at andsalt, eg banana ritters (pisang goreng),

burgers, ried sausages, nuggets, and

French ries.

Foods and drinks those are sweet and

high in sugarsuch as, syrups, ruit

cordials, carbonated drinks, sweets, and

sweetkuih-muih.

Foods that are high in salt andavouring, eg crispy chips/kerepek/

keropok; snacks with articial favouring.

2Lastly, remind your children to always make

sure that the oods they choose are resh and

clean, and not to purchase cooked oods that

are not covered properly.

I you eel that the school canteen is not

serving healthier variety o oods, you

can have a discussion with the teachers

during meetings with the Parents-Teachers

Association (PTA) on how the school canteen

menu can be improved to provide

healthier options.

In act, i you worrythat your child

is not getting

nutritious oods

at the canteen,

you can always

pack a snack-box

or him to eat during

recess. This way you

are almost guaranteedthat your child will be getting all the essential

nutrients he needs to uel his active liestyle!

3


14/44

Recently, I fnd my 15-year-old

daughter constantly skipping dinner

with the excuse that she doesnt eel

hungry. I also noticed that she keepsweighing hersel, complaining i

she has put on even a little bit o

weight. I have read in magazines that

teenagers are oten conscious about

their body. Could my daughter be

acing body image problems? What

are the signs to look out or?

My Daughter, TheModel Wannabe

14

Adolescents


15/44

When children hit puberty, they oten become more conscious

o their bodies. This more commonly occurs in girls, as they

undergo physical changes (eg budding o breasts) and ace

new social pressures, compared with boys. Some teens eel

that they ace body weight problems, and may even restricttheir ood intake to reduce any excess weight. However, some

may take it a bit too ar, and this could cause eating disorders.

An eating disorder is an illness that is caused by a variety o

emotional actors and infuences, which does not only aect

the suerer, but his/her loved ones as well. Eating disorders

are usually brought on by a lack o sel-esteem and condence

about how a person looks and eels about hersel. In general,

there are a ew types o eating disorders:

Some o the common signs that your teen may be

suering rom an eating disorder includes:

An obsession with weight and complaining o

weight problems (even i normal weight or thin).

Obsession with continuous exercise.

Visible ood restriction and sel-starvation.

Does not eat around others.

Mood swings, depression, atigue. Wearing big/baggy clothes to hide body shape and/

or weight loss.

Frequent trips to the bathroom immediately

ollowing meals.

Signicant weight loss in a relatively short period

o time.

It is best to seek your doctors advice i you noticeyour teen showing some o the signs as mentioned

above. Leaving the problem to persist untreated will

cause your teen to be severely malnourished, which

could also be atal!

Anorexia nervosa Anorexics have anextreme ear o weight gain, and a distorted view o

their body shape and size. They oten restrict their

ood intake, or exercise excessively. People who

suer rom anorexia hardly eat at all, and even the

small amount that they eat becomes an obsession.

Bulimia Bulimics will eat normally, or eveneat more than usual, but they will purposely purge

out the ood that they have taken in, either through

sel-induced vomiting or laxative use.

Binge eating Those who suerrom binge eating oten have no control over

their eating, and tend to eat more when they

are emotionally disturbed, eg sad, upset,

disappointed, angry etc. Unlike bulimics,

those who binge-eat do not purge, or exerciseexcessively. As a result, they are oten

overweight, or obese.

15


16/44

Its That Time OfThe Month Again.

Help!Mydaug

hteroften

complainsofseverecr

amps

everytimeshegetsher

period.Isthereap

articular

diet,orcertaintyp

esoffood

thatshecaneat,w

hichhelp

alleviatetheme

nstrualpain

sheexperiences?

16

Adolescents


17/44


18/44

LessFat,

LessDise

ases

Moreandmore

Malaysiansare

becomingoverw

eightandobese

.

Whataretheri

skfactorsassoc

iated

withbeingo

verweightorob

ese?

Arethehealthriskshigherif

family

membersareov

erweightorobese?

Whataretheh

ealthhazardsof

beingobese?

Obesity has become a major healthissue in Malaysia, with the numbers

o obese Malaysians tripling over

the past 15 years, rom 4% in 1996

to 14% in 2010. What is even

more distressing is that the rate

o childhood obesity has also been

growing at an alarming rate and

is now one o the most common

nutritional problems globally!

Adults

18


19/44

Frightening Figures!

The main risk actors that result in

overweight and obesity include:

Poor eating habits eating meals that

are not balanced; diets that are high in

calories, sugar and at.

Unhealthy liestyle habits sedentaryliestyles; lack o or no physical activity.

But, these risk actors are preventable.

I you have amily members who are

overweight/obese, you have a higher

chance o becoming obese. However, it

does not mean that you cannot prevent

or decrease the severity o this disease.

Overweight and obesity are major risk

actors to a number o chronic liestyle

diseases. Being overweight itsel

increases your risk o developing high

blood pressure, high blood cholesterol

and high blood sugar. Overweight and

these other risk actors then lead to

diseases such as:

Diabetes;

Stroke;

Heart diseases;

Cancers.

In recent years, there are more children

who are overweight and obese and

because o this more o them are

suering rom diseases such as diabetes

at early age.

Dont be another statistic; prevention

can be as easy as being more active

and eating healthily. Start being active

today by walking up and down the

stairs more oten at your oce every

day. Better still, aim or 10,000 steps

daily! Send your children or swimming,taekwondo or dancing

classes, or take them to

the park or a un game o

basketball, badminton or

skipping. Even doing some

household chores together,

eg washing the car, can

be a great workout or the

whole amily.

Also, dont orget to watch

what you eat. Even i

you exercise, you should

continue to take meals

that are low in at, sugar

and salt. Use the Food

Pyramid as a guide toconsume a more balanced

diet. Remember, use

healthier cooking styles like

steaming, boiling, baking or

grilling, and avoid deep-

rying whenever possible.

2 in 5 adults

are overweight

or obese

Almost 30%o primary schoolchildren (7 12years old) are

overweight andobese

16% o

preschoolchildren

(4 6 years old)are overweight

and obese

19


20/44

Dietary Approaches InReducing High Blood

Cholesterol

A blood test should be carried out regularly, eg

once a year, to examine a persons blood lipid

prole. It is important to determine the levels

o total cholesterol, LDL cholesterol and HDL

cholesterol as these are important determinants

o heart disease. When levels o LDL (low-density

lipoproteins) cholesterol, also known as bad

cholesterol, are raised, they accumulate on arterywalls. This could cause blockage in the blood

vessels, leading to ischaemic heart disease or

heart attack when it aects the coronary arteries.

HDL (high-density lipoproteins) cholesterol on

the other hand, carries cholesterol away rom

cells back to the liver, where it is then broken

down and passed out as waste products. This is

why sometimes HDL cholesterol is also known as

good cholesterol.

Contrary to what many people believe, cholesterol

is actually an important substance in our bodies,needed to protect nerves, make cell walls, as

well as produce certain hormones. Our liver

manuactures cholesterol in the body and in act

contributes much more to our total cholesterol

My husband recently went or a blood

test, which came back with results that

showed his blood cholesterol levels were

slightly elevated than normal.We realised that our diet should change,

as we have been eating without caution.

We began by avoiding high cholesterol

oods such as, egg yolks, prawns, and

butter, among others. Will this help inreducing blood cholesterol levels?

Adults

20


21/44


22/44

Increase Fruits& Vegetables,Reduce Risk Of

Cancers

What types o ood should

I avoid/eat more o to

prevent cancer? Does taking

antioxidant supplements help?

22

Adults


23/44

There is no one type o ood that can prevent

cancer. However, ruits and vegetables are a great

source o vitamins, minerals, bre and healthul

substances, known as phytochemicals. Many

phytochemicals have antioxidants properties thatare believed to ght certain diseases, such as

cancer. Its important to eat a wide variety o ruits

and vegetables in dierent colours every day.

Its the various phytochemicals in the ruits and

vegetables that gives them their natural colours,

the antioxidant eect and also other

various health benets.

Yellow/Orange: Fruits andveggies in these colours

are high in carotenes. High

intake o these type o ruits

and vegetables are associated

with strengthening the bodys deense against

inections, and promote good eye health. Eg

Papaya, mangoes, oranges, carrots, yellow

capsicum, sweet potatoes and pumpkin.

Green: These ruits and veggies

also contain carotenes, but are

masked by a green-coloured

pigment, known as chlorophyll.

Other phytochemicals include

lutein and zeaxanthin. High

intake o green leay vegetables are not only

associated with the reduced risk o certain cancersbut it also helps in promoting good eye health. Eg

Green leay vegetables (spinach, kangkung, cekor

manis), green capsicum and kiwi ruit.

Red: Rich in lycopene, a type

o carotenoid. High intake

o lycopene is associated

with the reduced risk o

various cancers as well asheart disease. Eg Tomatoes, red

capsicums, watermelon and papaya.

Blue/Purple: Loaded with phytochemicals such

as anthocyanins. High intake o blue and purple

veggies is associated with the reduced risk o

cancers and heart disease.

Eg Red dragonruit, plums,

blueberries, brinjal and purple

cabbage.

White: White ruits and vegetables

are good sources o vitamin

C, potassium and bre.

Some white produce such as

caulifower and cabbage alsocontain phytochemicals such

as indoles. Eg Guava, bananas, pears,

mangosteen, chinese cabbage and caulifower.

Preventing cancer could also start with some

dietary changes that may reduce the risk o

getting cancer.

Be as lean as possible within the normal range

o body weight.

Be physically active as part o everyday lie. Eat mostly oods o plant origin.

Aim to meet nutritional needs through diet

alone and not through supplements.

Limit consumption o energy-dense oods.

Avoid sugary drinks.

Limit alcoholic drinks.

Limit intake o red meat and avoid processed

meat.

Limit consumption o salt. Avoid mouldy grains

or legumes.

Although antioxidants may be helpul in combating

cancer, it should be obtained through the diet, and

not taken through supplements. Supplements are

not the way to obtain the natural phytochemicals

ound in ruits and vegetables.

Do you know?Kailan, broccoli, pak choy, cabbage,

brussels sprouts and caulifower areexamples o vegetables in the

brassica amily or also known

as crucierous vegetables.

These vegetables are rich

in phytochemicals such as

indoles and glucosinolates

that are associated with

reducing the risk o certain

cancers including breast cancer.

23

Ad lt


24/44

Contrary to popular belie, at has important unctions or the body.

Dietary ats provide essential atty acids, which our body cannotproduce and must be taken rom ood. Fat also helps in the absorption

o at-soluble vitamin A, D, E and K (as a transport). However,

excessive at intake should be avoided, they are high in calories, and

increase the risk o being overweight or obese.

Our body needs a variety o dierent kinds o ats. Fats are made up

o atty acids, which are required in dierent proportions. Main types o

atty acids include:

24

Saturated atty acids: Tend to be solid at roomtemperature and commonly come rom animal sources, ie meats,

milk, dairy products, ghee and lard. Some plant-based oods also

contain saturated at such as santan(coconut milk) and coconut oil.

Unsaturated atty acids: Tend to be liquid at roomtemperature. Mostly ound in plant-based oods such asvegetable oil, nuts, seeds and some marine shes.

There are two types o unsaturated ats:

Monounsaturated atty acids (MUFA): Major

sources include palm oil, olive oil, canola oil,

cashew nuts, peanuts.

Polyunsaturated atty acids (PUFA): Majorsources include soyabean oil, corn oil, sunfower

seed oil, deep sea shes.

Keep ItWithin Limit

Keep to therecommendations o a

daily at intake:

Total at intake should not be

more than 20-30% (45-67g,

around 3 to 5 tablespoons o

oil) o your calorie intake

(based on a 2000 kcal

intake).

Adults


25/44

Good to know

Cooking Oil

For generally healthy people, the commonly

available palm oil (which contains a mixture

o atty acids) in the market may be used

or cooking. It may also be appropriate to

use 1 part o palm oil blended with 1 part oother PUFA oils.

For deep-rying, it is advisable to use palm

oil as it is more heat-stable. Unsaturated

oils (MUFA and PUFA) are not suitable

or deep-rying because they are more

unstable; these oils maybe used or salad

dressing and stir-rying.

Do not use cooking oils when they have

changed colour as harmul compounds

maybe ormed.

UnderstandingFats And Oils

Other types o atsTrans atty acids (TFAs): Formed duringhydrogenation o MUFA or PUFA; these atty

acids are associated with the development o

heart disease, and may pose a risk or certain

cancers. Limit oods containing TFAs such as

hydrogenated margarines and shortening.

Cholesterol: Only ound in animal products, eg

internal organs (liver, brain), egg yolk, shrimp,

squid and dairy products. For apparently

healthy persons, moderate amounts o these

oods may be consumed.

25

People say that we should cut down on at but at is also important or

body unctions. What are the dierent kinds o at that our body needs,and what types are good or the body?

Family


26/44

EatingOut,Eating

Healthily!

26

Idontreallyhavethe

timetocookforthewh

olefamily;can

westilleathealthilyw

heneatingout?How

canwechoose

healthieroptionswhen

eatingout?

Family


27/44

Healthy eating is all about ollowing a diet that is varied, balanced and moderate, to obtain

the right amounts o carbohydrates, protein, vitamins, minerals, and even the right types o

ats, according to your daily requirements. Home cooked meals are generally healthier or the

whole amily and is a good way o cultivating healthy taste buds among children. However, some

people may nd it hard to prepare home cooked meals every day, especially since most o themare working 9 to 5 jobs.

Restaurant meals generally have more at, salt, and sugar in them. But, i you know how to

choose the right types o oods or dishes, eating out can be healthy too.

Follow the tips below to make healthier choices when you eat out:

27

Dont addmore taste

to your ood

with table salt or sauces

and ketchup. Additionally,

you can also request

or your order to be

specially prepared (eg

less salt, less sugar, more

vegetables, less gravy)

Avoid ordering ried

oods such as, ried kuih-

teowand breaded oods

such as, chicken chops

i eating out at hawker

centres. Choose oods

that are grilled instead,

ie grilled chicken or sh.Also, oods that steamed

and boiled are much

healthier choices as they

have less at and calories.

Avoid thick curries orgravies that are rich

in santan, and choose

alternatives such as

clear soups or noodle

dishes. For pasta

dishes, try avoiding

cream based gravy as

it contains higher at

content.

Some restaurants serve

large portions, which

are oten too much ora person. You can share

the meal with your child,

or split it between two

children. This avoids

overeating, which may

also lead to weight gain.

Avoid ordering drinks

that are high in sugar,

like carbonated drinks,canned drinks and

syrups. Always take plain

water whenever possible,

and i you would like

something sweet, order

resh ruit juices with

no sugar, which contain

natural sugars instead.

Less

Family


28/44

Canned Foods:Can Or Not?

Im a working mom and I normallydo grocery shopping once a week.

Besides resh goods, I will also

stock up some canned ood (eg

sardines, tuna, corn and baked

beans) or my children to makequick snacks such as sandwiches,

and or me to prepare convenient

meals or my amily. But some

riends told me that canned

oods are bad or health as they

are preserved oods. Is it sae to

consume canned oods? Do they

contain preservatives?

28

y


29/44

Canned oods are generally sae to consume, and it

is ne to use canned oods to add on to resh oods

every once in a while, when preparing meals or theamily. The canning process itsel, which requires

heating the ood at high temperature, preserves

the ood, sealing in the reshness, favour, and

nutrients.

Canned ood, like other processed oods, may also

have some additives added, such as preservatives,

colourings, and favouring substances. However, i

you read the labels and choose the ood you buy

wisely, you will notice that there are also canned

oods that do not contain preservatives or other

additives.

29

Whenchoo

singcanned

oods,use

thesetips:

Check

thequality

othepac

kaging:Do

notpurchaseden

ted,leakin

g,cracked,

orbulging

cans.

Checkth

eingredien

tslistonthepane

l,

andtaken

oteothe

oodadditi

vesadded

totheood

,egpreser

vatives,col

ourings,

favourings,

etc.

Readth

elabelsor

expirydate

sandthe

nutritionin

ormationp

anels.

Withawidera

ngeoprod

uctsavailab

le,

choosewisely:Choo

selowat,l

oworno

salt,reduce

dsugar,orsugar-re

evarieties.

Avoidoo

dsthatare

inheavys

yruporoil.

Storage o canned oods is also very important;

store the canned oods that you have purchased in

a cool or dry place not near pipes, the stove,

a urnace or in direct sunlight. Always keep the cans

dry to avoid the metal lids rom rusting. Rust cancause leaks, which could also lead to ood spoilage.

Family


30/44

My husband and I have been

vegetarians or the past fve years

now. We do not eat meat, dairy

products and eggs. Our two children,

aged fve and seven, however,

have continued to take meat in

their diet. We are now thinking o

introducing the vegetarian diet

to our children, but are worried

about their nutritional status. Can

a vegetarian diet provide all the

essential nutrients needed or the

proper growth and development ochildren?

30

I Am A Vegetarian,Can I Get All The

Nutrients I Need?


31/44

31

According to the Malaysian Food Pyramid, a varied and

well-balanced diet should consist o ood sources rom all

ood groups. However, in certain cases, such as due to

religious or cultural purposes, some amilies may opt to

go on a vegetarian diet. Vegetarians can get most o theessential nutrients that they need, as long as they take

in the right kinds o oods, in the proper amounts.

There are three common categories o vegetarians,

the lacto-ovo-vegetarians who consume eggs, dairy

products, and plant oods; the lacto-vegetarians who

eat dairy products and plant oods, but not eggs; and

vegans, who only eat plant oods (no eggs and dairy

products).

It is indeed possible or the three types o

vegetarians to obtain good nutrition. To achieve

this, it is important that a combination o oods

rom the ood groups be consumed.

Children who go on a strict vegetarian diet such

as the vegan diet, in which they only consume plant-based oods, could be decient in some

nutrients. Nevertheless, it can be managed with proper advice rom a nutritionist/dietitian and

a medical doctor. Some o the nutritional deciencies that may occur, but which are avoidable,

include: -

Vegetarians need to pay more attention to their diet, to ensure that they get all their

essential nutrients rom the oods that they eat. For example, to get enough protein in their

diet, vegetarians should consume a combination o both cereal products (eg wheat, rice)

and legumes (eg dhal, lentils, soy beans, peas).

There are also ortied oods (eg

ortied cereals, ruit juice) that could

supply the adequate requirements

o micronutrients such as vitamins

B-12 and D, calcium, and iron. A

special dietary plan may need to be

considered or vegans due to limited

ood availability. I dietary intake is

too restrictive, seek the advice o anutritionist or dietitian or the need

o dietary supplements.

Insucient

iron intake

Insucient calcium

and vitamin D, i they

remove milk and

dairy products romthe diet.

Insucient

vitamin

B-12, zinc.

Lack o

sucient

quality protein

sources.

Family


32/44

I Spend A Lot ForMy Monthly Supply Of

Supplements!Dietary supplements such as vitamin and mineral supplementation, extractsrom unctional oods and herbal concoctions can be easily obtained in

pharmacies today. Are dietary supplements really necessary? How do we

know i we really need them, and when we should consume them?

Healthy adults, who eat well-balanced meals

comprising o all the ood groups, usually do

not need to take additional supplements. Most

o our nutritional needs can be met through the

oods that we eat, especially i our diet is varied

and balanced, according to the Malaysian Food

Pyramid. In general, whole oods contain much

more benets compared with supplements.

Provides greater nutrition Foods usually

provide a variety o nutrients that you need,

eg oranges provide vitamin C and beta-

carotene, while a vitamin C supplement wouldprovide just that.

Has essential dietary fbre Foods such as

whole grains, ruits, vegetables, and legumes,

provide essential dietary bre, which is

benecial in preventing diseases such as type

2 diabetes and heart disease.

Benefcial protective substances Inaddition to nutrients, some oods contain

naturally occurring substances, such as

32


33/44

supplementation, which can be obtained

rom oods ortied with B-12, or a vitamin

supplement.

Children do not generally need any dietary

supplement. However, i you have a picky child

who eats very little such that his growth is

adversely aected, dietary supplements may

be recommended as a short-term measure to

ensure he meets all his nutritional needs. It is

essential to seek the advice o a nutritionist or

dietitian on the type o supplement to be given

and or how long. Do not take supplements onyour own as excessive intake o single orms

o supplements (eg vitamin A, vitamin E) could

cause toxic eects.

33

phytochemicals in ruits and vegetables.

Phytochemicals help protect you against

cancer, heart disease, diabetes and high

blood pressure. Some are also good sources

o antioxidants, which help to slow down

oxidation a process that causes cell and

tissue damage.

There are however, certain groups o people

who may need to take supplements, such as:

Pregnant women should take prenatal iron

supplements, as well as 400 g o olic aciddaily, which can only be achieved through

olic acid supplements or ortied oods. In

act, olic acid supplementation should be

taken prior to pregnancy too.

Elderly people who cannot eat well or have

problems like dentures.

Vegetarians who consume a limitedvariety o oods require vitamin B-12


34/44

Family


35/44

Probiotics are live, benecial bacteria that

actually provide health benets when

consumed in sucient amounts. These

benecial bacteria play an important role in a

ew tasks, such as:

Keeps harmul bacteria under control.

Helps digest and absorb nutrients at thesame time producing certain vitamins,

eg B-12.

Supports the intestinal immune system by

keeping gut cells healthy.

Protects against harmul eects o inectious

organisms that enter the gut.

Helps reduce the eects o harmul toxins

and cancer-causing substances that may beproduced in the intestines.

Pre-biotics on the other hand, are non-

digestible carbohydrates (some dietary bre)

that help the good/benecial bacteria grow,

fourish and stay healthy.

Some o the oods that contain probiotics

include yoghurt, cultured milk drinks, and

ermented oods.

GoodBacteria

As Food?

I have heard that probiotics could

aid in gut health. Is this true?

What are probiotics and the

dierences between probiotics and

prebiotics? What are some o the

benefts o consuming oods/drinks

that contain probiotics?

35

FAMILY: Weight Management


36/44

Shopping ForWeight Loss Plans

Is Fad Fab?Recently, one o my riends went on

a weight loss plan, and I noticed

that she now looks considerably

slimmer. Do these types o addiets (eg no-carb, no at, meal

replacement) really work? What

are the types o ood or diets

that can help in weight loss?

Detoxifcation is also very popularamong some o my relatives. Can

detoxifcation (eg drink certain

teas, eat only ruits and vegetables)

help in losing weight?

36


37/44

Fad diets are weight loss plans that

usually promises dramatic results

in a short period o time. However,

they oten do not result in long-term

weight loss, and some o them can

actually be dangerous to your health!

A ad diet usually excludes certainood groups (eg carbohydrates), or

is extremely low in calories (eg some

meal replacement, liquid diet).

Although people may realise that ad

diets do not carry long-term benets,

many are still willing to try out these

diets. This is because they want to

look, and eel better within a shortperiod o time, and ad diets oten

promise quick and easy weight loss.

However, it is much more likely that

the weight that they lose is rom

water, instead o body at, and people

usually end up gaining back the

weight that they have lost initially.

The best way to lose, AND keep theweight o, is through a healthy diet

and liestyle. This includes taking in

balanced meals, which are varied

and in moderate portions, according

to the Malaysian Food Pyramid, and

being physically active.

Once you have achieved your target

body weight, maintain that weight by

continuing healthy eating habits and

active liestyle.

Detox diets on the other hand, are

believed to help clean out the system;

but it can also cause harmul side eects,

and despite what many people may

think, detox diets DO NOT make you lose

weight. Most detox plans oten involve

laxatives, which cause people to visit

the bathroom more oten, and this cancause dehydration, mineral imbalances,

and problems with the digestive system.

Young children and teenagers especially,

should never go on a detox diet, as they

need enough nutrients or their growth and

development. Restricting nutrients may

impede their proper development.

Tips to lose weight:

Aim or slow and steady weight loss or longlasting eects and better health.

Set a realistic weight loss goal o to 1 kgper week.

Decrease calorie intake without sacricingother nutrients. It is recommended to reduce

500kcal per day, with 250kcal rom your dietintake and 250kcal through physical activity.

Increase daily exercise to 90 minutes per day.

Weigh yoursel regularly, at least once a weekat the same time o the day, preerably

beore breakast.

37

FAMILY: Weight Management


38/44

Weight gain inpregnancy exploring the limits

My cousin who is pregnant eels

that she has put on too much

weight during her pregnancy andhas now started to reduce her ood

intake. Is it sae or her to restrict

her weight gain or be dieting

during pregnancy? How much

weight should a woman gainwhen she is pregnant, and should

she cut down on her meals i she is

gaining too much?

38


39/44

Pre-pregnancy weight status Recommended total weight gainthroughout pregnancy

Underweight (BMI < 18.5 kg/m2) 12.5 to 18 kilograms (kg)

Normal weight (BMI 18.5 to 24.9 kg/m2) 11.5 to 16 kg

Overweight (BMI 25 to 29.9 kg/m2) 7 to 11.5 kg

Obese (BMI 30 kg/m2 or more) 5 to 9 kg

It is only natural to gain weight during pregnancy, as your babys growth and development

depends on it. However, eating or two doesnt mean that you get to eat twice as much!

Varied, well-balanced meals are important or healthy weight gain during your pregnant

months, and how much you need to gain depends on a ew actors, including your pre-

pregnancy weight and body mass index (BMI) value.

The table below shows how much weight gain is recommended, based on your pre-

pregnancy weight:

It is not recommended to diet, or lose weight

during pregnancy, as your baby may lose out on

some o the essential nutrients needed or his

growth. However, gaining too much weight, more

than the recommended gures, could result inlarger babies and cause complications during

labour, or both mother and child.

The saest bet when gaining weight during

pregnancy would be to eat varied and balanced

meals, which would help you gain weight in a

controlled and healthy manner. Make sure you get

enough exercise too; this will help you maintain

a healthy weight. Ask your doctor to reer you toa dietitian or nutritionist i you are already gaining

too much weight. He or she will help you come up

with a dietary plan to ensure a healthy pregnancy

throughout! Dont orget about exercise during

pregnancy too.

39

FAMILY: Physical Activity


40/44

I am interested in exercising more,

however, I have not been very active

and I am uncertain o the kinds o

exercise that are suitable or me.Could you give me some simple

examples o the types o exercise that

are recommended to stay ft and

healthy? Are there physical activities

that I can do with my whole amily?

Get Moving,Stay Healthy

40


41/44

FAMILY: Physical Activity


42/44

Get Up, Get Fit,Feel More Energetic

I spend most o my day at work, and when I get back home,

sometimes I just like to relax in ront o the television. I eel that I am

quite sedentary and am unable to get all the exercise I need. My wie

too eels the same way, and my children oten use homework as an

excuse not to do any exercises. Are there any types o exercises that

can be done during working hours, or even when I watch television?How do I ensure that my children get the exercise that they need?

Working long hours in an oce does not giveyou an excuse to be sedentary. In act, regular

exercise can actually help you eel more

energised and make you eel less tired. Exercise

also helps to increase muscle mass and stamina,

improves blood circulation as well as helps to

prevent weight gain. You can try some o these

simple exercises to increase your movement,

whether in ront o the computer, or in ront o

your television!

Building stamina: Use the bottom step o a staircase,

step up and then step down again.

Repeat 10 times.

Toning and/orstrengthening: Stand up and sit down without

using your hands! This can be quite a

challenge even i it sounds simple.

Loosen the hands with air circles.

Clench both ts and stretch out arms in

ront o you. Make 10 circles in the air,

rst in one direction, and then in the

reverse.

Do leg extensions Brace yourselagainst your chair and extend your legs

out straight in ront o you. Flex your

toes ve times, and then release.


43/44

Flexibility: Use an exercise ball and do a ball arm-

leg extension. Lie straight on a ball, and

maintain your balance with your eet and

hands on the foor. Extend your let leg

and right arm up and out, and lower them

ater a short pause. Alternate sides with

each repetition.

At work, get up and move around every hour;

go to the pantry and make a cup o coee by

yoursel, or use the stairs instead o the lit.

Walk over to a colleagues desk and discuss

work instead o just picking up the phone and

calling them.

At home, your children may sometimes nd

doing exercises boring, and are oten lazy to

go out and break a sweat. As parents, we canencourage our children by making exercise

un, and even doing it as a amily while

watching TV programmes or as a weekly aair

at recreational park.

Make it a point to take your children out in

the evenings, to play sports like badminton,

ootball, or basketball. On weekends, when

there is more time, you can even arrange

or a hike, or climb and bring along a healthy

picnic. You can even send your children

or classes that they may enjoy, such as

swimming, taekwondo or dancing. All these

are ways to get your children moving, while

ensuring that they have un at the same

time!

43

10Years

of

moting


44/44

10Y

P

romo

AchievementsofNMM(2002-2011)

Nutrition Month Malaysia (NMM) has been observed every April since its launch in 2002, and this year,

NMM is proud to celebrate its 10th year o promoting healthy eating, with the theme, Lets Create

Healthier Families.

Our nationwide campaign aims to promote greater awareness on healthy eating and active living as the

oundation or general good health and wellbeing. We also aim to inculcate healthy eating habits and

encourage physical activity rom young, so as to improve the nutritional status o Malaysian amilies.

Family CarnivalsOrganised 5 major un-lled carnivals

School & KindergartenRoadshows

Visited 140 primary schools

and provided healthy eating

and active living messages

Visited 175 kindergartens

and conducted interactive

nutrition activities

Publications for PublicPublished 4 practical nutrition guidebooks and

3 recipe books

Visit the Nutrition Society o Malaysias website to obtain more inormation on educational materials rom the

Nutrition Month Malaysia programme. We also welcome eedback/queries. To reach us, please contact:The Nutrition Month Malaysia Secretariat

Tel: (03) 5632 3301/5637 3526 Email: [email protected] Website: www.nutriweb.org.my

Educational Materials forSchool Children &Preschoolers

Published comic

book and activity

book or primary

school children

Published DVD and

worksheets or preschoolers

Educational Press ArticlesPublished over 65

articles in English,

Bahasa Malaysia

& Chinese

newspapers

Mass Media

PromotionsDisseminatedmessages

through radio and

television

MakanSarapan,

PandaiBelaja

r.

Gunakan kerta

saktivitiinisel

epasmenonton

DVDBahagia

n 2

Bahagian2

Kanak-kanak Sihat, NegaraLebih SihatMemupuk GayaPemakananSihatDVDUntuk Kanak-Kanak Pra-sekolah (4-6 tahun) Bahagian 1: Makan Secara Sihat,

MembesarDengan Kuat

Bahagian 2: Makan Sarapan, Pandai Belajar

Bahagian 3: Makan Secara Sihat,Bermain Dengan Cergas

Disokong olehGeran PromosiKesihatan daripada

T er bi ta n De ng an so ko ng an

Kementeri a nKe sih a tan Mala ysia

Healthy NutritionHealthy Nutrition

nmm12 qna book

Documents