Many studies have shown that unhealthy diet and non-exercise are responsible for the increasing popularity of non-healthy diet.
Infectious diseases such as diabetes, heart disease, obesity and cancer.
Many studies have shown that unhealthy diet plus no exercise (
A sedentary lifestyle
Infectious Diseases (NCDs)
Like diabetes, heart disease and cancer.
In order to prevent non-communicable diseases, we need to go back to the basic problems.
A healthy diet and consistent physical activity are key to overall health and healthbeing.
Starting with simple small changes, you can easily fit into your current lifestyle.
To help you achieve your goal of a healthy lifestyle, here are some key principles to prevent these diets
Related DiseasesLearn the B-M-
The concept of a healthy diet is actually as simple as eating regular foods that provide the proper combination of nutrients and energy the body needs.
A simple concept to remember is balance, moderation, and diversity.
A basic guide that you can use to implement your B-M-
V is the food pyramid of Malaysia.
Tips when using the Pyramid: balance your food by eating all five groups of food in the food pyramid.
Moderate diet-follow the recommended number for each group.
In terms of quantity, you should eat more food from the bottom, while the food at the top of the pyramid should eat less.
If done correctly, this will help prevent overeating.
Make sure you eat a variety of foods from each food group to get all the nutrients you need.
Limit the intake of fat and cholesterol. we consume three kinds of fat: saturated fat-mainly in the fat part of meat and poultry (eg skin)
Butter, coconut oil or coconut milk.
Recommended-saturated fat should be taken in small quantities due to excessive intake that will clog the arteries.
It can also improve the levels of cholesterol and triacid ganfat, which are risk factors for heart disease.
Unsaturated fat (
Unsaturated or monosaturated)
-Can be found in nuts, seeds, fish and vegetable oil (
Such as soybean oil, sunflower oil, palm oil, etc).
Recommended-this fat provides vitamins, antioxidants and essential fatty acids that our body cannot produce, and is a better choice.
Therefore, we must obtain these essential fatty acids from our diet. Trans-
Fat-fat made when liquid vegetable oil is made into solid by hydrogenation process. Trans-
Fat usually exists in shortening, margarine, high
Deep commercial fried food, potato chips andfried products.
Fat should only account for 1% of your daily calorie intake.
It will improve your cholesterol level and also increase the risk of developing type 2 diabetes. Fat is energy-
Dense, so excessive consumption can lead to obesity-1 gm of fat will double your carbohydrate energy.
It is recommended that the fat intake be limited to 20%-
30% of the total energy demand per day (
Equivalent to 44-
67 gm fat or normal adults consume about 3 to 5 tablespoons of oil of 2,000 calories per day).
So avoid eating deep food
Fry with oil to minimize the fat visible in the meat.
Not as sweet as fat, sugar is also energy
Eating too much will lead to too much energy intake.
This can lead to obesity, especially if you don't balance your calorie intake with enough physical activity.
Obesity has been identified as a risk factor for non-communicable diseases.
As a general guide, no more than 6-
10% of your total energy intake should come from sugar, about 8 teaspoons per day.
Reduce the intake of sweetened condensed milk/cream or carbonated drinks.
Instead, drink plain boiled water or coffee/tea without sugar.
If you like baking, reduce the sugar to half of the recipe list without affecting the texture or taste of most baked goods.
How spicy is less salt (
Main ingredients in salt)
Natural in many foods.
Salt is a common condiment or flavor, and we tend to overuse it in food production.
A lot of research shows that,
High blood pressure can be caused by eating salt (hypertension)
And/or heart disease
According to the Malaysian Adult Nutrition Survey (MANS, 2003)
It is reported that the average sodium intake of Malaysian adults is about 30% higher than the recommended intake.
Therefore, limit the intake of sodium to less than 2,000 mg per day-about a teaspoon of salt.
Pay attention to foods with high salt and high sodium.
Instead of reaching out to get a salt bottle, replace it with other herbs or spices.
These will help to add vitality to food without endangering health.
The sodium content in sauces, condiments, processed foods or pickled foods is high.
Therefore, when purchasing these foods, pay attention to the words "sodium" on the food label (
Such as sodium chloride, monosodium glutamate, sodium nitrate, etc).
At home, you can strengthen your cooking with less salt and keep it healthy;
Replace it with home-
Made chicken or local herbs and spices such as cinnamon, nutmeg, parsley, Cele, danprut, ketumbar, etc.
Taking fiber on a daily basis contributes to the smooth progress of the digestive process, which helps to reduce constipation, thereby indirectly reducing the risk of colon cancer.
It also helps to stabilize blood sugar levels, thereby reducing the risk of developing type 2 diabetes.
Other than that, like beta fiberglucan (found in oats)
Helps reduce blood cholesterol levels.
This will ultimately reduce your risk of heart disease.
Fiber usually helps with weight management.
It can also relieve your hunger more quickly and your satiety lasts longer.
Our diet should contain 20-
30 grams of dietary fiber per day.
Here are some tips to help you reach your recommended intake: cooking methods can affect the health of a meal when preparing it.
Choose a dish cooked in a healthier way, such as stirring
Fry, bake, stew/soup, bake or steam. Avoid deep-
As much fried food as possible.
Don't be afraid to try new recipes or ways of cooking.
There are many ways to prepare a delicious healthy meal.
This article comes from Nutrition Month 2013, Malaysia, the annual community nutrition education program of the Malaysian Nutrition Association, the Malaysian Dietitian Association and the Malaysian Association for obesity research.
The Malaysian Nutrition Month family carnival "correct diet, active activities: away from food-related diseases" was held at the Zhonggu exhibition center (Hall 1)
It will be held on Friday and Saturday, May 3 and 2013.
There will be free nutrition checks, expert advice from nutritionists and nutritionists, and other exciting activities.
For more information, please call 03-
5632 3301, browse the NMM Facebook page or visit www.
Nutrition Month Malaysiaorg. my.