Pyramid way to good health
http://www.411mania.com/wrestling/columns/79023/Co [2008-7-2]
Tag : shelling machine
SUZANNA PILLAY and TENGKU ELENA TENGKU MAHAMAD offer some insights into getting healthy without burning a hole in your pocket. WE are what we eat and apparently, as a nation, we are still not getting the basics of our nutrition right. Although Malaysians are generally more aware about healthier eating habits and lifestyles, many are not practising these, resulting in the rise of cardiovascular diseases, diabetes, hypertension, obesity and cancer. A survey conducted by Mindshare Malaysia involving 1,026 Malaysians showed that although 66 per cent claimed to know the Malaysian food pyramid, only 42 per cent were able to recognise the pyramid.
The Malaysian Food Pyramid is a guide designed to help Malaysians plan the types and relative proportions of foods to be consumed daily. Findings of the Mindshare survey were shared with the media at a recent food and health workshop organised by Nestle (Malaysia) Bhd, which also brought together several health experts from the Ministry of Health to share their expertise. Mindshare Malaysia’s managing partner, Ng Tze Lian said, Malaysians underachieved in maintaining or improving their health because they were in sync with worldwide trends which placed more importance on indulgence, convenience and mobility, pushing health and well-being to the backseat. The difficulty in resisting tempting local cuisine was cited as the main reason which prevented people from maintaining a healthier lifestyle.
Slightly over half of the people polled said less healthy food/beverages are plentiful and easily available compared to home alternatives. When quizzed on what would motivate them to practice healthy eating, a majority indicated that they would be motivated if healthier food choices at lower costs are available, also easy-to-follow recipes on healthy cooking. A majority also said they would be prompted to practise healthy eating if the Government initiated an awareness campaign on the subject and if reminders were displayed at food outlets to request for less sugar, salt and oil.
“We are consuming more fat and protein in our diet and are eating more today. What is necessary is a paradigm shift from knowledge of healthy eating to practice,” said Head of Nutrition and Dietetics, International Medical University Professor Dr Fatimah Arshad. Reviewing the food pattern in Malaysia since the last 20 years, she said there has been an increase in the intake of energy by at least 1,000 kilocalories per person today. The daily fat intake has also increased by 60g to 100g per day, and we are consuming more salt and sugar in shelling machine.
In comparison, Malaysians have a low intake of fibre. According to research, the average Malaysian consumes only 12g of fibre a day as opposed to the recommended 25g to 35g. “Fruits and vegetables have antioxidant properties which are vital for health. Opting for local fruits and vegetables is both healthier and cheaper. Vegetables also cost less than protein foods.”
Other smart diet choices she identified is to eat more brown or unpolished rice and to cut down the use of fats and oils to no more than 30 per cent.”
“Cooking oils are expensive. Cutting down on cooking fried foods which require a lot of oil, is not only healthier but also cheaper. Opt for oil-free cooking like boiling, grilling, stewing and steaming which are much healthier. Don’t be afraid to modify recipes so that you can cut down on the oil and fat usage.”
She also encouraged consumers to drink more plain water or freshly prepared homegrown fruit and vegetable juices (rich in high fibre, vitamins and anti-oxidants), instead of expensive carbonated beverages and processed fruit juices in shelling machine.
In her presentation which looked at alternative foods for Malaysians, Fatimah said cheaper but healthier food choices are possible if we follow the guidelines of the Malaysian food pyramid. It categorises food into five main groups and in the recommended amounts which should be consumed daily.
At the base of the pyramid are carbohydrates like rice, noodles, bread and cereal (eight to 12 servings daily); followed by fruit and vegetables (three to five servings), protein, legumes, shelling machine and milk and dairy products (one to two servings).
She said Malaysians had another bad habit — lack of exercise. Regular exercise is beneficial because aside from maintaining body weight, it has been shown to reduce the risk of coronary heart diseases, diabetes and high blood pressure.
“Malaysians don’t exercise enough, often citing laziness and lack of time as obstacles. Even if you don’t have time to exercise you can make small changes and incorporate some form of exercise into your daily routines.
It is all about behaviour modification. For instance, use the stairs instead of lifts, or park your car a little further from your work place so you have to do some walking.”
SUZANNA PILLAY and TENGKU ELENA TENGKU MAHAMAD offer some insights into getting healthy without burning a hole in your pocket. WE are what we eat and apparently, as a nation, we are still not getting the basics of our nutrition right. Although Malaysians are generally more aware about healthier eating habits and lifestyles, many are not practising these, resulting in the rise of cardiovascular diseases, diabetes, hypertension, obesity and cancer. A survey conducted by Mindshare Malaysia involving 1,026 Malaysians showed that although 66 per cent claimed to know the Malaysian food pyramid, only 42 per cent were able to recognise the pyramid.
The Malaysian Food Pyramid is a guide designed to help Malaysians plan the types and relative proportions of foods to be consumed daily. Findings of the Mindshare survey were shared with the media at a recent food and health workshop organised by Nestle (Malaysia) Bhd, which also brought together several health experts from the Ministry of Health to share their expertise. Mindshare Malaysia’s managing partner, Ng Tze Lian said, Malaysians underachieved in maintaining or improving their health because they were in sync with worldwide trends which placed more importance on indulgence, convenience and mobility, pushing health and well-being to the backseat. The difficulty in resisting tempting local cuisine was cited as the main reason which prevented people from maintaining a healthier lifestyle.
Slightly over half of the people polled said less healthy food/beverages are plentiful and easily available compared to home alternatives. When quizzed on what would motivate them to practice healthy eating, a majority indicated that they would be motivated if healthier food choices at lower costs are available, also easy-to-follow recipes on healthy cooking. A majority also said they would be prompted to practise healthy eating if the Government initiated an awareness campaign on the subject and if reminders were displayed at food outlets to request for less sugar, salt and oil.
“We are consuming more fat and protein in our diet and are eating more today. What is necessary is a paradigm shift from knowledge of healthy eating to practice,” said Head of Nutrition and Dietetics, International Medical University Professor Dr Fatimah Arshad. Reviewing the food pattern in Malaysia since the last 20 years, she said there has been an increase in the intake of energy by at least 1,000 kilocalories per person today. The daily fat intake has also increased by 60g to 100g per day, and we are consuming more salt and sugar in shelling machine.
In comparison, Malaysians have a low intake of fibre. According to research, the average Malaysian consumes only 12g of fibre a day as opposed to the recommended 25g to 35g. “Fruits and vegetables have antioxidant properties which are vital for health. Opting for local fruits and vegetables is both healthier and cheaper. Vegetables also cost less than protein foods.”
Other smart diet choices she identified is to eat more brown or unpolished rice and to cut down the use of fats and oils to no more than 30 per cent.”
“Cooking oils are expensive. Cutting down on cooking fried foods which require a lot of oil, is not only healthier but also cheaper. Opt for oil-free cooking like boiling, grilling, stewing and steaming which are much healthier. Don’t be afraid to modify recipes so that you can cut down on the oil and fat usage.”
She also encouraged consumers to drink more plain water or freshly prepared homegrown fruit and vegetable juices (rich in high fibre, vitamins and anti-oxidants), instead of expensive carbonated beverages and processed fruit juices in shelling machine.
In her presentation which looked at alternative foods for Malaysians, Fatimah said cheaper but healthier food choices are possible if we follow the guidelines of the Malaysian food pyramid. It categorises food into five main groups and in the recommended amounts which should be consumed daily.
At the base of the pyramid are carbohydrates like rice, noodles, bread and cereal (eight to 12 servings daily); followed by fruit and vegetables (three to five servings), protein, legumes, shelling machine and milk and dairy products (one to two servings).
She said Malaysians had another bad habit — lack of exercise. Regular exercise is beneficial because aside from maintaining body weight, it has been shown to reduce the risk of coronary heart diseases, diabetes and high blood pressure.
“Malaysians don’t exercise enough, often citing laziness and lack of time as obstacles. Even if you don’t have time to exercise you can make small changes and incorporate some form of exercise into your daily routines.
It is all about behaviour modification. For instance, use the stairs instead of lifts, or park your car a little further from your work place so you have to do some walking.”
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