Nutrition - Thekeyto combating health threats - volume 3- The key to combating health threats
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volume
3
Nutrition
–T
he key to
combating
health threats
Published by
A joint initiative by
Nutrition Society of Malaysia
Disclaimer
Nutrition Month Malaysia (NMM)
educational materials are not in any way
intended to substitute medical advice
from your doctor or health professionals.
CHAIRMAN When in doubt, please consult your
Dr Tee E Siong doctor. The Nutrition Society of Malaysia
(NSM), Malaysian Dietitians’ Association
(MDA) and the Malaysian Association
Nutrition
Dr Roseline Yap Assoc Prof for the Study of Obesity (MASO) are not
Wai Kuan Dr Chin Yit Siew liable for any issue arising from the use
of these educational materials.
Month
Malaysian Dietitians’ Association NSM, MDA, and MASO do not endorse
any products and are not responsible for
Malaysia
any claims made in the advertisements.
Intellectual property is vested in the
NMM programme. No part of the
National
educational materials shall be reprinted
without written permission of the
National Steering Committee of NMM.
Steering Copyright reserved © Nutrition Month
Malaysia (NMM) 2021.
Committee
Ms Tan Ye Ting Mr Lee Zheng Yii
Malaysian Association for
2021 the Study of Obesity
Secretariat
MEMBERS (263773-W)
(Representatives from 12A, Jalan PJS 8/4, Mentari Plaza,
Bandar Sunway, 46150 Petaling Jaya,
partner Professional Bodies) Selangor Darul Ehsan.
Tel: 03-5632 3301 Fax: 03-5638 9909
Dr Denise Koh Dr Gan Wan Ying Email: versahealth@versa-group.com
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.
Jointly organised by
We would like to thank the following organisations for contributing towards the
successful implementation of NMM activities for 2021.
Main sponsor Co-sponsors
®
HE•AL 2
Nutrition
The Key to Combating NCDs
and COVID-19 Health Threats
Non-communicable diseases (NCDs) in Malaysia have been a major health
concern for more than 3 decades and remain as major causes of morbidity
and mortality. And with the current COVID-19 pandemic that has been around
for more than a year, it has made the situation even worse. Those individuals
with underlying NCDs are at a much higher risk of getting seriously ill with the
COVID-19 infection. Healthy nutrition and healthy lifestyle practices can help
to prevent and better manage NCD risk factors while boosting our immune
system to reduce the impact of coronarvirus infection.
To provide guidance to the public in adopting these practices to combat these
health threats, the Nutrition Month Malaysia (NMM) programme is being
implemented through various approaches. One of our key actvities is the
NMM publication - ‘HE-AL Volume 3: Nutrition-The Key to Combating Health
Threats’. This is an infographic magazine that provides simple but informative
guides on healthy eating & active living to fight NCDs and COVID-19, which
you can practise during this lockdown.
Dr Tee E Siong
We provide 7 key nutrition messages on healthy nutrition in this magazine
Editor as a goal to combating these health threats. These include practising healthy
dietary practices, consuming antioxidant-rich foods, consuming milk for
Chairman, Nutrition Month Malaysia
healthier body, cooking nutritious meals at home and reading nutrition
National Steering Committee 2021 information on food labels for better food choices.
and
We encourage you to also participate in the virtual nutrition fair to learn
President, Nutrition Society of healthy nutrition in fun and interactive way at the https://virtualfair.
Malaysia nutritionmonthmalaysia.org.my. Various educational materials are also
available in this website.
I urge you to start today and make small changes in daily routine for a
healthier life. Remember: Determination and Consistency are crucial to
achieving these goals. Stay safe at home.
Contents
04 Key message 1:
Practise Healthy Nutrition to Fight Health Threats
06 Key message 2:
Manage NCDs, Fight COVID-19
07 Key message 3:
Get Active for Stronger Body and Mind
08 Key message 4:
Get Antioxidant-rich Foods to Boost Immune System
09 Key message 5:
Consume Milk for Healthier Body
10 Key message 6:
Cook Nutritious Meals at Home
11 Key message 7:
Read Nutrition Information on Food Labels
HE•AL 3
Key message 1
Practise Healthy Nutrition to
Fight Health Threats
Current Health Threats New Health Threat
obesity
NCDs in Malaysia
diabetes hypertension + Covid-19
> 3 decades
NCDs + Covid-19 infection increase risk of being severely ill
or dying from the infection.
Fight Health Threats –
through healthy nutrition
Boost immune
system to fight BGL BP Control NCD Manage
infections like risk factors healthy body
Covid-19 TC weight
9 Steps to Achieve Good Nutrition Healthy people
1 Eat more fruits
and vegetables 2 Eat more whole
grains without NCDs
have better
immune system
to fight COVID-19
3 Include plant
based protein
in diet
4 Consume milk and
milk products 5 Drink
water
more plain
L
infection better.
6 Reduce S.O.S
7 Cook
meals
nutritious
8 Read nutrition
information on
food
9 Beactivephysically
every day
labels
salt sugar
HE•AL 4
Use Food Pyramid to Guide
Healthy Food Choices
MALAYSIAN
FOOD Limit intake of fats, oils,
sugars and salt
PYRAMID
2020 Milk and milk products:
2 servings
Fish: 1 serving
Poultry/eggs/meat: 1-2 servings
Guide to Your
Legumes: 1 servings
DAILY Food Intake
Rice, other cereals
whole grain cereal-based products
and tubers: 3-5 servings
Plain water: 6-8 glasses
Note: 1 glass = 250 ml
● The number of servings is calculated
based on 1500 to 2300 kcal.
● This pyramid is meant for children aged Vegetables: Fruits:
7 years and older; for younger children, > 3 servings
– 2 servings
refer to the Malaysian Dietary
Guidelines (MDG) for Children and
Adolescents.
● For adolescents aged 13 to 15 years,
the recommendation for fruits is 2-3
servings and for milk and milk products
2-3 servings.
● For adolescents aged 16 to < 18 years,
the recommendation for fruits is 2-3
servings, milk and milk products 2-3
servings and for rice, other cereals,
whole grain cereal-based products and
tubers 3-6 servings.
Healthy nutrition made easy with Gentle reminder
food pyramid
Have vegetables at
• Helps to select appropriate food intake that meets daily
nutrient needs.
1 every meal
• Eat more foods at the base, eat less foods at higher level. Consume more whole
2 fruits instead of juices
Balance Eat a variety of grain
3 products; choose
Eat all food
whole grains
groups to
Choose lean meat and
get variety of
nutrients
4 include plant-based
protein foods
5 Go for plain water
Adjust number of
Follow the
Include
different foods 6 servings according to
serving size to within the same your needs
avoid excessive group as they
Practise quarter-quarter-
consumption have similar
nutrients 7 half concept of MyHealthy
Plate to provide healthy
Moderation Variety daily meals
HE•AL 5
Key message 2
Manage NCDs, Fight Covid-19
Increase severity
of COVID-19 and
mortality
Obesity Hypertension Diabetes High blood
lipid
Control NCDs through Healthy Eating Practices
TO REDUCE TO INCREASE
Eating outside food Cook more often
High salt foods Use natural herbs &
spices in cooking
High fat/oil foods Choose steamed &
grilled foods
Refined grains Include more whole grains
Imbalanced diet Consume more vegetables
High sugar foods Eat fruits as desserts
& drinks
Control NCDs through Healthy Lifestyle Practices
Maintain a Be physically Get sufficient
healthy body active amount of
weight sleep
Monitor blood
pressure, lipid Manage
Quit smoking profile and stress
sugar level
regularly
HE•AL 6
Key message 3
Get Active for
Stronger Body and Mind
Physical activity...
helps to lower
helps to
blood sugar level,
reduce stress
blood pressure,
and anxiety
blood cholesterol
promotes
bone and joint improves
health immune
function
Physical aids in
activity management of
body weight to
matters prevent obesity
for managing
NCDs and
COVID-19
Staying Active During Covid-19 Pandemic
Aim for a variety of workouts Break sedentary habits
- get your family involved - sit less, move more
To increase stamina
Active break in Move around
Aim: 5-6 times a week between office work the house
To increase strength & flexibility
Be active with
Aim: 2-3 times a week children
HE•AL 7
Key message 4
Get Antioxidant-rich Foods to
Boost Immune System
How antioxidants fight free radicals
How free radicals Harmful effects of Antioxidants
accumulate in body free radicals neutralise free
formed
radicals Consume
in body NCDs
increase
cell free radicals
attaching cell
antioxidant-
rich foods
tobacco
smoke
air
pollution to prevent
suppress ill health
immune
system
oxidative
stress
EXAMPLES of antioxidants and food sources
Vitamin C Carotenoids Flavonoids and Indoles and sulphur
polyphenols compounds
Get from e.g guava, e.g carrots, papaya
e.g oats, grapes e.g kailan, broccoli
colourful oranges
foods!
Increase intake of antioxidant-rich foods
Eat a rainbow of colourful Add fruits for breakfast Consume half of your Spice up recipes with
fruits and vegetables grains from whole grain herbs and spices
variety
More Dietary Goodness in Fruits, Veggies & Whole grains
Not just high in antioxidants but also: Reduce risk factors of NCDs
HE•AL 8
Key message 5
Consume Milk for Healthier Body
1. Supports immune health
Lactose
Protein Good quality protein
with complete amino
Vitamins acids
Minerals
Vitamins A, D, E
that can function as
antioxidants
Nutritious &
wholesome!
2. Important for bone and 3. Supports child growth
muscle health
Combination of key
nutrients including
high quality protein,
Protein, carbohydrates and
calcium, milk fat
vitamin D
Variety of vitamins
and minerals
MILK = WHOLESOME FOOD
GOOD FOR ALL AGES
Drink Milk Everyday!
How to achieve? Go for variety!
AIM • Add a glass of milk
for breakfast
• Use different dairy
products (yoghurt,
1–2 • Drink milk as a
cheese)
servings snack in between • Choose plain milk
meals more often
of milk
per day • Drink milk as post-
exercise drink
HE•AL 9
Key message 6
Cook Nutritious Meals at Home
WHY cook healthier meals ?
Cooking healthily at home
Healthier meals for the family
ABLE TO...
Did you know? choose healthier use healthier
People who cook healthy dishes ingredients cooking methods
at home consume:
More fruits
More vegetables Healthier meals with less salt, sugar and fats/oil
Less calorie
Less fats and oils
Less sugar
Less salt Reduce risk of NCDs
How To Cook Healthier Meals?
Use healthier Use less S.O.S Use healthier cooking
ingredients (salt, oil and sugar) methods
Use more More
lean meat skinless
chicken
herbs & natural seasonings steam stir-fry
spices
Reduce
low fat milk vegetables boil bake
Less
salt sugar
brown rice legumes
deep-frying
oil
HE•AL 10Key message 7
Read Nutrition Information on
Food Labels
Why read
nutrition To make wise
label? food choices
based on
nutrient content
Provides a quick What are the Lists nutrient content
check on energy
content per serving
key information per serving
to look for?
Identifies healthier options within Highlights the level
the same category of food of key nutrients
When to use nutrition information on labels?
When
When comparing
buying 2 brands of
a new the same
product category
HE•AL 11HE•AL 12
HE•AL 13
HE•AL 14
HE•AL 15
HE•AL 16
HE•AL 17
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HE•AL 18NotE S
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HE•AL 19A Nation-Wide
Community Nutrition
Promotion Programme
Since 2002
Achievements of NMM
Aimed to promote greater awareness of healthy eating and active living among Malaysians, it is a
strategic partnership between three professional bodies, namely, Nutrition Society of Malaysia (NSM),
Malaysian Dietitians’ Association (MDA), Malaysian Association for the Study of Obesity (MASO) and
supported by Ministry of Health Malaysia. Corporate company support and partnership from 2008
enabled more educational materials and activities and greater outreach to the community.
Family Carnivals Educational Materials
• Organised 11 major for School Children &
fun-filled carnivals Preschoolers
• Published comic book
School & Kindergarten and activity book for
Roadshows primary school Bahagia
n2
n,
Sarapa
• Visited 160 primary children Makan Belajar.
Pandai
schools and provided • Published DVD and
healthy eating and active
Kanak-kanak Sihat, Negara Lebih Sihat
worksheets for Memupuk Gaya
Pemakanan
Sihat Kanak-kanak Sihat, Negara Lebih Sihat
living messages preschoolers
DVD
Untuk Kanak-Kanak Pra-sekolah (4-6 tahun)
• Bahagian 1: Makan Secara Sihat,
DVD Untuk Kanak-Kanak
Membesar Dengan
Pra-sekolah
• Bahagian 2: Makan•Sarapan,
(4-6Kuat
BahagianPandai
• Bahagian 3: Makan Secara
Bermain Dengan
1:
MakanSihat,
tahun)
Belajar
Secara Sihat,
MembesarCergas
Dengan Kuat
Memupuk Gaya Pemakanan Sihat
• Bahagian 2:
Makan Sarapan,
Pandai Belajar Disokong oleh
Terbitan Dengan sokongan
• Visited 175 kindergartens
• Bahagian
Geran Promosi Kesihatan daripada
Kementerian Kesihatan Malaysia
1:
Makan Secara Sihat,
Bermain Dengan Cergas
Terbitan
2
Bahagian
onton DVD
as men
ini selep
aktiviti
kertas
Educational Press
Disokong oleh Geran
Dengan sokongan
Promosi Kesihatan daripada
Gunakan
and conducted
Kementerian Kesihatan Malaysia
interactive nutrition Articles
activities • Published over 102
articles in English,
Publications for Public Bahasa Malaysia &
• Published 11 practical nutrition guidebooks, Chinese newspapers
5 recipe books and 1 mini-booklet
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:
Chairman, Nutrition Month Malaysia VersaComm Sdn Bhd,
Email: president@nutriweb.org.my or Nutrition Month Malaysia Secretariat
Website: www.nutritionmonthmalaysia.org.my Tel: (03) 5632 3301/5637 3526
Nutrition Month Malaysia @nutritionmonth_malaysia
HE•AL 20You can also read
