Superfood is a non-medical term, usually refers to foods that have health promoting properties. According to American Heart Association (AHA), there is just no specific category when it comes to superfood. It mostly is plant-based food but sometimes it can be fish and dairy that are nutritionally dense as well. Superfoods usually contain unusually high content of antioxidant to ward of cancer, high in fiber which does not spike blood glucose thus have the properties to prevent diabetes and digestive problem. It is also high with healthy fat to prevent heart disease and contain phytochemicals that is responsible for food deep colors. Example of superfoods are green tea, acai berries, salmon and quinoa (1,2).

What is quinoa?

Quinoa or also known as pseudo-cereals is world most popular superfood, even recognized by Harvard School of Public Health. Quinoa is gluten free, high in protein and one the few plant foods that contain complete all nine essential amino acids (3).

It is not only rare to have all the nine essential amino acids in a food, but it is as well is important and easy for us! To make it easy to understand, for amino acid there are two kind of amino acids, essential and non-essential. Essential amino acid is the amino acids that cannot be synthesized by human body, it must be gathered from diet, while the non-essential amino acids is the amino acids that can be synthesized by human body itself. Amino acid is important for the growth, repairing of body tissue, breaking down the food and many others. Thus, when quinoa has its all, this superfood really is NUTRITIOUS (4,5)!

Quinoa also is high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, E vitamin and various antioxidants (4,5).

Is Quinoa really superfood?

Yes! Even according to Harvard School of Public Health! Quinoa is technically a seed, but due to its nutritious properties it is considered as whole grain. One cup of cooked quinoa provides about 8g of protein and 5g of fiber. Thus, it really promotes satiety and is suitable for breakfast, lunch, and dinner.

When it comes to superfood, there are various claim with regards to this. Some critical claim said that, a superfood might be a superfood but the process itself might make the superfood not as nutritious as it would be, which is why, it is really important to understand the cooking process and food process itself.

As for quinoa, it has different level of maturity of seeds even in the same plant, thus it must be hand-picked undergo the process of removing saponin – a bitter chemical compound coating the exterior part of quinoa that act as natural pesticides. After this process, quinoa is then healthy and safe to be eaten!

But due to its high nutrient content, some people said that, it not really palatable, especially with the Asian or Malaysian palate! Thus, there are few cooking or serving suggestion with regards to quinoa if you are to consume this superfood!

Replace your carbohydrate with quinoa

Since quinoa is better than the average rice, pasta, and many other carbs, thus it is advisable to replace it with quinoa. As an example, you may replace quinoa in sushi, pasta salad and you can even prepare it as a breakfast cereal by simply cook it with milk or water and diced in some fruits or pop in some cinnamon  and a table spoon of nuts!

But, since Quinoa is prominently in cultivated in country such as Peru, Chile, Bolivia and Ecuador, thus it is really difficult to get the quinoa in the country like Malaysia, so what can one do with regard to this ?

It is to.. choose food product that has quinoa as its main ingredients!

You may drink it as it is and still get the benefits from quinoa if its in powder form, or you can even add this product in your salad, as gravy or in less sugar cookies, muffin, bownies or even pancake!

Example below on how quinoa can be served as!

    Quinoa as breakfast cereal

                                        Quinoa with salad

    Quinoa puffed

Quinoa muffin

      Quinoa bites

References

1. Christopher Wanjek (2019). What are Superfood?  com.  https://www.livescience.com/34693-superfoods.html (Accessed on July 6, 2020).

2. Mellisa Conrad Stoppler. Medical Definition of Superfood. https://www.medicinenet.com/script/main/art.asp?articlekey=125459 (Accessed on July 6, 2020).

3. Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/ (Accessed on July 6, 2020).

4. Kriss Gunnars (2018). 11 Proven Benefits of Quinoa. Healthline. https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa (Accessed on July 6, 2020).

5. Medline Plus. Amino Acids. https://medlineplus.gov/ency/article/002222.htm (Accessed on July 6, 2020).

Diet suku – suku separuh adalah saranan diet oleh Kementerian Kesihatan Malaysia (KKM) untuk cara pemakanan sihat. Pelbagai langkah dan inisiatif telah dilakukan bagi mempromosikan amalan pemakanan sihat kepada rakyat Malaysia.

MegaLive menyambut baik saranan ini dengan turut sama mempromosikan amalan pemakanan sihat kepada semua.

Suku – suku separuh adalah diet yang merangkumi suku jumlah karbohidrat seperti nasi, mee, bihun, capati, roti dll, suku jumlah protein seperti ayam, ikan, sotong dll dan separuh jumlah sayur – sayuran dan buah – buahan. Pinggan yang dirujuk dalam saranan diet ini adalah pinggan berukuran 10 inci/ 25sm.

Contoh hidangan suku – suku separuh:

Terdapat 5 mesej utama dalam amalan diet suku – suku separuh.

Mesej Utama 1: Makan 3 Hidangan Utama yang sihat dalam sehari.

Ambil sarapan, makan tengah hari, dan makan malam secara sihat dengan mengikuti konsep suku – suku separuh.

Makan pada waktu yang tetap juga membantu pengawalan porsi/ saiz hidangan makanan. Berikut adalah contoh waktu makan harian.

Mesej Utama 2: Makan 1-2 Snek yang Sihat di antara Waktu Makan Jika Perlu

Bagi menggalakan amalan pemakanan secara sihat secara holistik atau sebagai gaya hidup, anda juga digalakkan untuk mengambil snek sihat 1-2 kali/ hari dari sumber buah – buahan, kekacang, dan sayur – sayuran.

Contoh snek sihat yang boleh di ambil 1-2 sajian ialah:

Mesej Utama 3: Makan Sekurang-kurangnya Separuh Daripada Bijirin Anda Sebagai Bijirin Penuh

Malaysia adalah negara di mana, makanan rujinya adalah nasi, oleh itu tidak hairanlah jika kebanyakkan rakyat Malaysia masih berasa tidak kenyang selagi tidak makan nasi. Oleh yang demikian, Kementerian Kesihatan Malaysia (KKM) menggariskan pengambilan karbohidrat hendaklah diambil kebanyakkannya dari sumber bijirin penuh, seperti dari sumber nasi beras perang, roti bijirin mil penuh, jagung, barli dll.

Contoh makanan berkarbohidrat yang tinggi serat:

Mesej Utama 4: Makan Hidangan Tidak Bergoreng dan Tanpa Santan Setiap Hari

Seterusnya, lauk -pauk di Malaysia begitu sinonim sekali dengan jenis lauk -pauk yang digoreng menggunakan minyak yang sangat banyak iaitu menggunakan kaedah ‘deep -frying’. Makanan bergoreng dengan minyak banyak yang digunakan secara berulang – ulang dan makanan yang mengandungi jumlah santan yang tinggi  boleh meningkatkan masalah kesihatan seperti masalah jantung, darah tinggi, kolesterol dan kanser.

Justeru, pengambilan makanan dengan cara masakan dengan kandungan santan yang tinggi seperti masak lemak, kari, gulai, dan masakkan bergoreng hendaklah dihadkan.

Cara mengantikan pengambilan minyak dan santan dalam masakan dan makanan:

Mesej Utama 5: Makan Makanan yang dimasak di Rumah Lebih Kerap

Makanan yang dibeli di luar secara amnya mempunyai kandungan gula, garam, sos, kicap, perasa, dan monosodium glutamate (MSG) yang tinggi, ia juga kebanyakannya menggunakan kaedah memasak yang kurang sihat iaitu dengan cara menggoreng dengan minyak yang banyak dan berulang- ulang.

Kandungan makanan yang tinggi garam, gula, sos, kicap, perasa dan MSG boleh menyebabkan tinggi risiko kepada masalah kesihatan seperti diabetes, dan juga darah tinggi.

Selain daripada itu, pengambilan makanan dari luar juga seringkali mempunyai saiz hidangan yang tidak mengikut spesifikasi suku – suku separuh, hal ini menyebabkan individu lebih cenderung untuk makan secara berlebihan dan mendapat lebih risiko untuk menjadi obes.

Cadangan hidangan harian di rumah:

Rujukan

1. Kementerian Kesihatan Malaysia (KKM). Bahagian Pemakanan. Panduan Pinggan Sihat Malaysia. https://bit.ly/3HHHdU6

Calories are a unit of measurement for the amount of energy in food and beverages.

We put energy into our bodies when we eat and drink. This energy will then be used in our daily activities, such as breathing, sleeping, and running.

To maintain a stable weight, we must balance the energy we put into our bodies with the energy we use through normal body functions and daily activities. Simply put, the more calories you put into your body, the more activities you need to do to burn them off, and vice versa.

Study titled “Malaysian Community Salt Study 2017/18” showed that the average salt intake per day among Malaysian is 7.9g or 1.6 teaspoons. Four out of five Malaysians consumed excessive salt which is above the level recommended by the World Health Organization (< 5g per day or equivalent to one teaspoon) (7).

A study showed that Malays had 21% higher odds of having pre-hypertension and 64% higher odds of having Stage 2 hypertension compared to the Chinese. The traditional cuisine of Asian people is well known to contain high amounts of salt. It has been widely used in fish fermentation, pickling, and the production of local Asian sauces. This result may related to high sodium intake among the ethnicity as previous research has established that excessive sodium intake leads to uncontrolled blood pressure among adults (1).

Sodium: what is the main dietary sources? (5,6,8)

Salt is the primary source of sodium however high sodium consumption is generally associated with health problems such as high blood pressure, fatal coronary heart disease or higher risk of incident of stroke.

Salt in the diet can obtain either from processed foods that are normally high in salt such as instant noodles, snack foods, sausage or added to food during cooking such as stock cubes or at the table such as soy sauce, fish sauce and table salt. Fried rice, omelette, fish cake, nasi lemak, thick soy sauce, tomato sauce, chilli sauce, oyster sauce, roti canai, meat soups and fried mee are also major source of sodium.

Sodium: How much is too much? (4, 8)

Read the Nutrition Facts Label! (5,6,8)

Nutrition facts label found on packaged or processed foods list the amount of sodium in each serving and be sure how many serving are in a package.  Normally, sodium is found in most foods  as sodium chloride (NaCl) generally known as salt. In addition to  NaCl, sodium may also present in other forms, such as monosodium glutamate, baking soda, baking powder, disodium phosphate, sodium nitrate, sodium citrate, sodium benzoate and sodium alginate. However, sodium chloride (salt) is still the major source of sodium.

Tips for Cutting Back on Sodium (4,5,6,8)

• Eat more fresh food. Increase the intake of fresh fruits and vegetables meanwhile cut down on consumption of salty foods such as salted fish, salted eggs, salted vegetables and high sodium snacks (potato crips, fish crips) and highly processed foods (sausages, nuggets, meatball and burger)

• Read the ingredients list on the food label and take note on all sources of sodium. Note the sodium content of a food in the Nutrition Information Panel, compare with other products and choose the ones with the lower sodium content

• Enhance the flavour of food using natural herbs and condiments such as garlic, onion, spices, lemon grass and lemon juice. Whilst, reduce the addition of flavor enhancers such as monosodium glutamate (MSG), sauces (oyster sauce, chili sauce, light soy sauce) and flavoring cubes.

• Limit your fast food consumption or eating out. Eat home cooked meals more frequent as this offers more control over the use of salt and sauces. Request for low salt or sauces dishes or no MSG added meals if eating out.

• Avoid adding salt and sauces at the table; Eat well and shake off the salt.
• For children, do not add salts or condiments then replace with natural flavor enhancers when preparing their foods. Provide healthy and low salt snacks for school children.

Misconceptions about Salt Reduction

• You need more salt in your diet when you sweat on humid and hot day. Extra salt is not needed even on a hot and humid day but it is important to drink a lot of water.
• “Sea salt is better”. No matter what is the source of salt, it is the sodium content that causes bad health outcomes.

• “Foods high in salt taste salty”. Other ingredients in the food may mask the salty taste. It is important to read the food label to find out the sodium levels.
• “Only old people need to aware of salt intake”. No, eating too much sodium can increase the risk of hypertension at any age.

Go Low and Take it Slow! (2)

Reduce your salt intake gradually and your taste buds will adjust as our taste for salt is acquired. Consider using low salt or salt free flavour enhancers during cooking and reduce addition of salt or soy sauce at the table.

After a few weeks of cutting back on salt, you probably won’t miss it, and some foods may even taste too salty.

References

1. Balkish, M., N., Muhammad, F., M., Y., Sarimah, A., Kamarul Imran, M., Najib Majdi, Y., Maria, S., M., Norhafizah, S. and Tahir, A. 2019. Factors associated with the severity of hypertenstion among Malaysian adults. PLoS ONE 14(1): e0207472. https://doi.org/10.1371/journal. pone.0207472
2. Mayo Clinic. 2019. Healty Lifestyle: Nutrition and healthy eating [online]. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479 [Accessed on 6 April 2020].
3. Ministry of Healthy Malaysia. 2018. Guidelines for Healthcare Professionals: Health Education and Communication Tools to Reduce Salt Intake in Malaysia [online]. Available from http://www.moh.gov.my/moh/resources/Penerbitan/Rujukan/NCD/Garam/Guideline_for_healthcare_professionals.pdf [Accessed on 6 April 2020].
4. Ministry of Health Malaysia. 2018. Manual Penggunaan Bahan Pendidikan Kesihatan: Penjagaan Pemakanan Dalam Pengawalan Pengambilan Garam [online]. Available from http://www.moh.gov.my/moh/resources/Penerbitan/Rujukan/NCD/Garam/Buku_manual.pdf [Accessed on 6 April 2020].
5. National Coordinating Committee on Food and Nutrition. 2013. Malaysian Dietary Guidelines for Children and Adolescents [online]. Available from http://nutrition.moh.gov.my/wp-content/uploads/penerbitan/buku/MDG_Children_adolescent_2014.pdf [Accessed on 6 April 2020].
6. National Coordinating Committee on Food and Nutrition. 2017. Recommended Nutrient Intakes for Malaysia [online]. Available from http://nutrition.moh.gov.my/wp-content/uploads/2017/05/FA-Buku-RNI.pdf [Accessed on 6 April 2020].
7. New Straits Times. 2019. 4 out of 5 Malaysians eat too much salt [online]. Available from https://www.nst.com.my/news/nation/2019/04/479149/4-out-5-malaysians-eat-too-much-salt [Accessed on 6 April 2020].
8. World Health Organization. 2016. Salt reduction [online]. Available from https://www.who.int/news-room/fact-sheets/detail/salt-reduction [Accessed on 6 April 2020].

2015 World Health Statistics Report showed that in 2008, Malaysia had the highest obesity prevalence for adults aged ≥20 years among Southeast Asia countries. Increasing availability of sugar or sweeteners coupled with sedentary lifestyles are the contributing factor to Malaysia’s rising problem of obesity and other non-communicable disease problems (11).

On the other hand, Malaysian Adult Nutrition Survey (MANS) 2002/2003, average adult in Malaysia consumes 7 teaspoons of sugar a day comprising 4 teaspoons of table sugar and 3 teaspoons of sweetened milk into beverages. This amount exceeds the recommendation of the World Health Organization and Malaysian Dietary Guidelines (11).

Track your consumption of added sugar can be tricky, since packaged foods don’t list the number of teaspoons of sugar and some of us are getting our added sugar by spooning it onto our foods or into our beverages.

Here are the important numbers to remember: 

There are 4 calories per gram of sugar and 4 grams per teaspoon. So if the label says it has 20 grams of sugar, that’s 5 teaspoons, or about 80 calories from sugar. Scan the labels for all sources of sugar in processed foods and  check the number of grams of added sugars in the nutrition labels (5). 

Artificial Sweeteners vs Sugar: Which is better?

Sugar substitute are known as a food additive that provides sweet taste like sugar without excess energy which can promote weight loss and deemed safe for consumption by diabetics (7). They can be either naturally produced or synthesized. Those sugar that are not natural are referred to as artificial sweeteners (9).

American Heart Association labels low-calorie sweeteners, artificial sweeteners and non-caloric sweeteners as non-nutritive sweeteners (NNSs), since they offer no nutritional benefits such as vitamins and minerals. Food and Drug Administration (FDA) has given the label “Generally Recognized as Safe” (GRAS) to five non-nutritive sweeteners such as aspartame, acesulfame-K, neotame, saccharin, sucralose and stevia. However, stevia doesn’t have a GRAS distinction but that doesn’t mean it’s dangerous, it just means there isn’t enough evidence yet either way (4).

Artificial sweeteners are thought to be beneficial for diabetics or obese as it provides sweetness without calories and a choice of sweets foods to those who cannot partake refined sugars. This artificial sweeteners may indeed restrict calories but their consumption has been shown to cause mild to serious side effects ranging from nuisance headaches to potentially life-threatening cancer.

However, artificial sweeteners are generally safe to consume but should be avoided by individual with phenylketonuria (a metabolic disorder which cannot metabolize amino acid phenylalanine found in aspartame or allergic to sulfonamides as saccharin belongs to this class of compound. In short, the consumption of artificial sweeteners may poses few health concerns  but it is especially beneficial if you use them to decrease the amount of added sugar in diet. The likelihood of negative effects can vary by individual and depend on the type of artificial sweetener consumed (1). If you have bad experience or negative effects after consuming artificial sweeteners try natural sweeteners instead.   

Get started cutting down on sugar with these tips

 1. Consume foods or beverages low in sugar (3)

a)Reading the food labels and ingredients list on packaged food is a good way to know and limit how much added sugar you eat.

b) Identify the sugar content claims on packaged foods such as (6).

• Sugar Free: one serving contains less than 0.5g of sugars, both natural and added. Also: free of sugar, sugarless, no sugar, zero sugar or trivial source of sugar
• Reduced Sugar: Has at least 25% less sugars than the older version of the product. Also less sugar, low in sugar or lower sugar
• No Added Sugar: No sugar or ingredients containing sugar was added during processing or packaging. Also without added sugar or no sugar added.

References

1. Alina, P. 2019. Artificial Sweeteners: Good or Bad? Healthline. Available from https://www.healthline.com/nutrition/artificial-sweeteners-good-or-bad [Accessed on 15 April 2020].
2. American Heart Association. 2018. Added Sugars [online]. Available from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars [Accessed on 15 April 2020].
3. American Heart Association. 2018. Life is Sweet with These Easy Sugar Swaps-Info graphic [online]. Available from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/life-is-sweet-with-these-easy-sugar-swaps-infographic [Accessed on 15 April 2020].
4. American Heart Association. 2018. Non-Nutritive Sweeteners (Artificial Sweeteners) [online]. Available from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/nonnutritive-sweeteners-artificial-sweeteners [Accessed on 15 April 2020].
5. American Heart Association. 2019. By Any Other Name It’s Still Sweetener [online]. Available from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/by-any-other-name-its-still-sweetener [Accessed on 15 April 2020].
6. American Heart Association. 2020. What’s the Difference Between Sugar Free and No Added Sugar [online]. Available from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/difference-between-sugar-free-and-no-added-sugar [Accessed on 15 April 2020].
7. Arun, S., Amarnath, S., Thulasimani, M. and Ramaswamy, S. 2016. Artificial sweeteners as sugar substitute: Are they really safe? Indian Journal of Pharmacology 48(3): 237-240.
8. Johnson, J. 2019. What to know about no-sugar diets. Medical New Today. Available from https://www.medicalnewstoday.com/articles/319991#why-cut-out-sugar [Accessed on 15 April 2020].
9. Kirtida, R., T. 2011. Sugar substitutes: Health controversy over perceived benefits. Journal of Pharmacology & Pharmacotherapeutics 2(4): 236-243.
10. Maria, S., V., A., Khor, G., L. and Pauline, C. 2016. Intake of added sugar in Malaysia: a review: Asia Pacific Journal of Clinical Nutrition 25(2): 227-240.
11. MyHealth Ministry of Health. 2014. Facts About Sugar [online]. Available from http://www.myhealth.gov.my/en/facts-about-sugar/ [Accessed on 15 April 2020].
12. World Health Organization. 2015. WHO calls on countries to reduce sugars intake among adults and children [press release]. Available from https://www.who.int/mediacentre/news/releases/2015/sugar-guideline/en  [Accessed on 15 April 2020].

“Eat more vegetables and fruits to get your fiber!” You may have heard these words. But what is fiber, really? How it works to improve our health? Let us take a closer look on it!

Fiber is a type of carbohydrate that our body cannot digest undigested. Though most carbohydrates are broken down into sugar molecules but fiber cannot be broken down into sugar and thus it will pass through our body. These carbohydrates often considered beneficial in which mostly come from fruits, vegetables and legumes (1, 3, 6).

Fiber comes in two varieties, both beneficial to health (3):

Soluble fiber

Dissolves in water; absorb water to form a gel like substance that slow the digestion and cause you to feel full. They have been shown to decrease cholesterol and lower blood glucose. Common source of soluble fiber includes beans, oat bran, fruits and vegetables. It is also found in pysllium, a common fiber supplement.

Insoluble fiber

Does not dissolve in water; Increase fecal bulk and appear to help food pass more quickly through the digestive tract so it can be of benefit to those who struggle with constipation and irregular stools.

 Facts About Fiber (3,4)

#1 Fiber aids in achieving healthy weight.

#2 Fiber fight diseases. It appears to reduce risk of developing various health conditions including heart disease, diabetes, constipation and breast cancer.

#3 Fiber helps to lower cholesterol.

#4 Fiber helps to regulate blood glucose.

#5 Recommended dietary fiber intake per day for all age group is 20-30g/day. However, if a person is not currently eating enough of fiber, he or she should increase his or her fiber intake slowly  to avoid gas and bloating.

#6 More fiber needs more water. When eating a high fiber diet, be sure to drink at least eight or more glasses of water every day.

#7 Fiber aids in improving digestion by increasing stool bulk and regularity. A high-fiber diet may help reduce the risk of hemorrhoids and diverticulitis.

#8 Too much fiber is a bad thing. You may experience abdominal cramping, bloating, gas, constipation and even diarrhea.

#9 Fruit and vegetable peels are rich in several nutrients including fiber. Eating unpeeled fruits and vegetables keep you feel full longer due to its high fiber content. However, certain fruit and vegetable peels may be hard to consume or simply inedible. These peels are best removed and not eaten.

#10 Fruits and vegetable juice has less fiber than whole fruits and vegetable. This is because the skin is removed and thus it is more healthful to eat whole fruit and vegetable.

#11 Fiber cannot be cooked out.

Tips to Increase fiber intake (5,7)

Consume products that have whole grain listed as the first ingredients, high fiber content and low fat and sugar content.

Replace white rice, bread and pasta with brown rice and whole grain products.

Include legumes in your diet (beans, dried peas and lentils).

Eat unpeeled whole fruit and vegetables not juice.

Snack on fruits and vegetables

Take a fiber supplement (e.g psyllium)

In conclusion, fiber is an important dietary substance to your diet. This is because high fiber foods are also good sources of vitamins, mineral and antioxidants which offer many health benefits. Therefore, as one of the key ingredients to healthy eating, fiber is something you cannot skip.

References

1. Cleveland Clinic. 2019. Improving Your Health With Fiber. Available from https://my.clevelandclinic.org/health/articles/14400-improving-your-health-with-fiber [Accessed on 23 April 2020].
2. Danielle, D. 2018. How much fiber is too much. Medical New Today. Available from https://www.medicalnewstoday.com/articles/321286#treatment [Accessed on 23 April 2020].
3. Harvard University School of Public Health. (n.d.). Fiber. Available from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/ [Accessed on 23 April 2020].
4. Karin, L. 2016. 45 Interesting Facts about FIber. Fact Retriever. Available from https://www.factretriever.com/fiber-facts [Accessed on 23 April 2020].
5. Kerri, A., J. 2016. 16 Easy Ways to Eat More Fiber. Healthline. Available from https://www.healthline.com/nutrition/16-ways-to-eat-more-fiber [Accessed on 23 April 2020].
6. Mayo Clinic. 2018. Dietary fiber: Essential for a healthy diet. Available from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 [Accessed on 23 April 2020].
7. My Health Ministry of Health. 2012. SERAT DAN KAWALAN DIABETES. Available from http://www.myhealth.gov.my/serat-dan-kawalan-diabetes/ [Accessed on 23 April 2020].

Setiap tahun Hari Raya Aidilfitri ialah pada 1 Syawal tahun Hijrah. Perayaan tersebut juga dikenali sebagai Hari Raya Puasa atau Hari Raya Fitrah atau Hari lebaran. Hari Raya Aidilfitri merupakan sambutan yang diraikan oleh umat Islam di seluruh dunia setelah berjaya menjalani ibadah puasa sepanjang bulan Ramadhan.

Antara amalam – amalan tradisi yang dilakukan semasa Hari Raya ialah amalan ziarah – menziarahi sanak – saudara dan jiran tetangga. Amalan mengeratkan silaturahim ini sangat digalakkan dalam Islam bagi memohon kemaafan di antara satu sama lain. Akan tetapi oleh kerana Hari Raya Aidilfitri tahun ini ialah pada musim Perintah Kawalan Pergerakan Bersyarat maka, ikutlah saranan untuk beraya dengan selamat dalam kita menjauhi wabak COVID19. Walaupun sesetengah daripada kita ada yang telah mendapat vaksin tetapi masih ramai yang belum, dan sudah divaksin bukan bermakna anda tidak boleh dijangkiti wabak COVID19.

Semasa bulan Ramadhan sebelum ini, ramai di antara kita mengambil kesempatan menurunkan berat badan dan makan secara sihat. Walau bagaimanapun, apabila tiba musim perayaan, kebanyakan kita mengalami penambahan berat badan. Berat badan yang berjaya diturunkan sepanjang 30 hari menjalani ibadah puasa mungkin meningkat semula hanya selepas 15 hari menyambut Hari Raya. Hal ini adalah kerana, hari raya adalah masa untuk menikmati juadah hari raya yang hanya setahun sekali dimasak dan dimakan bersama – sama oleh kerana itu ramai yang mengambil kesempatan ini untuk makan juadah raya tanpa mengira jumlah kalori dan panduan pemakanan sihat (1).

Sebenarnya pemakanan sihat sangat mudah diikut walaupun ketika hari raya. Makan dengan sihat bukan bermaksud kita tidak dapat menikmati juadah hari raya akan tetapi makan dengan kadar yang betul dan dengan cara penyediaan makanan yang lebih sihat. Kita dapat bahagikan amalam pemakanan sihat ketika hari raya kepada dua kategori iaitu semasa penyediaan makanan dan semasa menikmati hidangan hari raya.

7 Tips Sediakan Hidangan Sihat di Hari Raya (1,2,3)

1. Kurangkan gula, minyak dan lemak dalam penyediaan biskut dan kek.

Gunakan ½ atau ¾ daripada kuantiti gula yang biasa digunakan semasa menyediakan biskut dan kek. Jika perlu, gunakan gula gantian bagi mendapatkan biskut atau kek yang sempurna tekstur dan rasanya.

2. Gunakan daging yang telah dibuang lemak atau ayam yang telah dibuang kulit.

3. Kurangkan mensajikan makanan yang bersantan, bergoreng dan berminyak.

4. Gantikan penggunaan santan dengan susu rendah lemak dalam penyediaan rendang dan kuah lontong.

5. Potong ayam atau daging dalam size yang kecil.

6. Gunakan ramuan tinggi serat untuk membuat  biskut dan kuih raya seperti tepung bijirin penuh, oat dan buah prun.

7. Kurangkan penggunaan pewarna tiruan dalam penyediaan kuih-muih, kek dan puding. Sebaliknya gunakan pewarna semulajadi seperti dari sumber daun pandan dan sebagainya.

7 Tips Makan Secara Sihat Di Hari Raya (1,2,3)

1. Makan dalam saiz hidangan atau kuantiti yang kecil.

Pemilihan pinggan yang lebih kecil membantu dalam mengurangkan pengambilan makanan lebih – lebih lagi jika anda makan secara buffet.

2. Pilih makanan yang rendah kalori seperti buah-buahan serta makanan yang kurang minyak, lemak dan santan.

3. Pilih makanan tinggi serat untuk mengelakkan sembelit.

4. Hadkan pengambilan makanan yang manis dan berlemak seperti biskut raya dan dodol.

Anda juga boleh mengehadkan pengambilan kuih-muih atau kek semasa hari raya kepada hanya 5 biji kuih raya sehari dan kurangkan pengambilan makanan manis yang lain.

5. Pilih buah- buahan segar sebagai pencuci mulut.

6. Hadkan pengambilan makanan yang tinggi kandungan garam seperti kerepek

7. Minum air kosong berbanding minuman berperisa, minuman berkarbonat dan minumam yang manis.

Senang bukan? Ikutilah panduan pemakanan sihat semasa hari raya ini, agar usaha anda untuk menurunkan berat badan sepanjang bulan Ramadhan tidak sia – sia. Bagi individu yang mempunyai masalah kesihatan, hari raya bukanlah tiket untuk anda menikmati juadah tanpa mengambil kira faktor kesihatan ya!

Akhir sekali, selamat menyambut Hari Raya Aidilfitri, semoga hari raya ini memberi keceriaan kepada kita semua!

Rujukan

1. Kementerian Kesihatan Malaysia (KKM). Bahagian Pemakanan. Perancangan dan Pemilihan Menu Sihat Rumah Terbuka Aidilfitri. http://nutrition.moh.gov.my/wpcontent/uploads/penerbitan/buku/Menu%20Rumah%20Terbuka%20Hari%2 0Raya%202013.pdf

2. Kementerian Kesihatan Malaysia (KKM). Bahagian Pemakanan. Makan Secara Sihat di Hari Raya. https://www.infosihat.gov.my/index.php/multimedia/bukukecil/item/makan-secara-sihat-di-hari-raya

3. Jabatan Kesihatan Negeri Perak. Kementerian Kesihatan Malaysia (KKM), bahagian Pemakanan. Makan secara sihat di hari raya. http://jknperak.moh.gov.my/v4/index.php/my/arkib-berita/69-informasikesihatan/509-makan-secara-sihat-di-hari-raya.html

Tinjauan ini mengkaji beberapa perihal aspek kesihatan yang terpenting seperti penyakit tidak berjangkit yang dialami oleh rakyat Malaysia iaitu obesiti, kencing manis, darah tinggi, dan masalah kolesterol. Ia juga merangkumi aspek pemakanan seperti  pengambilan makanan dan minuman sihat, aspek kesihatan mental, kesihatan seksual dan pengambilan dadah. Selain daripada itu, tinjauan ini juga mengkaji aspek yang melibatkan perkhidmatan kesihatan di Malaysia.

Terdapat beberapa perkara serius menurut hasil dapatan ini iaitu;

1 daripada 2 dewasa di Malaysia adalah obese!

Obese atau obesity adalah masalah lebihan berat badan yang di alami oleh individu, yang berpunca daripada pelbagai faktor. Namun, apa yang lebih membimbangkan adalah, menjadi obese ini sendiri adalah merupakan risiko utama kepada masalah kesihatan seperti kencing manis, darah tinggi, kolesterol, masalah jantung serta masalah kesihatan yang lain – lain lagi.

Jika perkara ini berterusan, bayangkan setiap orang yang anda jumpai separuh daripadanya adalah obese dan mempunyai kencing manis, darah tinggi dan sebagainya!! Menurut kajian ini, inidividu yang mengalami obesity tertinggi adalah wanita iaitu sebanyak 57.6%, kaum india iaitu sebnayak 63% dan dalam kalangan mereka yang berumur 55 – 59 tahun.

Antara lain perkara yang membimbangkan ialah masalah kencing manis dalam kalangan rakyat Malaysia.

1 daripada 5 dewasa mengalami masalah diabetes!

Diabetes atau kencing manis adalah keadaan di mana paras gula dalam darah menjadi tinggi. Hal ini berpunca daripada kekerapan pengambilan makanan yang tidak sihat. Makanan yang tinggi karbohidrat, gula dan lemak dan gaya hidup yang tidak aktif.

Selain daripada peratusan obesity yang semakin meningkat saban hari, yang mengeruhkan keadaan ini juga adalah pengambilan minuman yang manis, menurut tinjauan,sebanyak 53.2% individu di Malaysia minum minuaman manis yang disediakan sendiri setiap hari, 4.2% individu minum minuman berkarbonat setiap hari dan 6.7% individu minum minuam 3 dalam 1 setiap hari.

Menurut tinjauan ini, seramai 3.9 juta dewasa berusia lebih dari 18 tahun menghidapi penyakit kencing manis. Kebanyakkan dari mereka yang berumur 18 – 40 tahun tidak tahu bahawa mereka menghidapi kencing manis.

Antar negeri yang mempunyai prevalen kencing manis yang tinggi adalah Negeri Sembilan (33.2%), Perlis (32.6%), dan Pahang (25.7%).

Antara gejala yang melibatkan masalah kencing manis ialah, keletihan, kerap membuang air kecil, kehausan yang melampau, penurunan berat badan, dan kerap mengalami jangkitan kuman. Sekiranya anda tidak mempunya gejala seperti ini, anda juga boleh melakukan saringan kencing manis jika anda mempunyai berat badan yang berlebihan, BMI melebihi 23 kg/m2 atau ukur lilit pinggang melebihi 80 cm untuk wanita dan 90 cm untuk lelaki.

Kegagalan mengenal pasti masalah kencing manis dengan lebih awal akan menyebabkan komplikasi yang lebih serius di masa akan datang.

4 daripada 10 dewasa mengalami masalah kolesterol

Seramai 8 juta rakyat Malaysia mempunyai masalah tinggi kolesterol, iaitu 4 daripada 10 orang mengalaminya. Bacaan kadar bagi tinggi kolesterol ialah sebanyak 5.2 mmol dan ke atas. Mereka yang berumur 40 – 59 tahun adalah individu yang paling ramai tidak mengetahui bahawa mereka mempunyai tahap kolesterol yang tinggi. Hanya 63% daripada individu yang mempunyai masalah kolesterol yang tinggi Berjaya mengawal tahap kolesterol dengan pengambilan ubat – ubatan.

3 daripada 10 dewasa mengalami  Hipertensi

Hipertensi atau tekanan darah tinggi yang tidak dikawal boleh mengakibatkan serangan jantung, strok dan pelbagai penyakit kardiovaskular yang lain. Bacaan kadar tekanan darah tinggi yang tidak terkawal ialah bacaan yang melebihi 140/ 96 mmHg. Lelaki yang berumur 30 tahun ke bawah adalah mempunyai 3 kali ganda lebih ramai menghidapi hipertensi berbanding wanita. Dalam 6.4 juta rakyat Malaysia yang mengalami hipertensi atau tekanan darah tinggi, hanya separuh yang menyedari bahawa mereka menghidapi penyakit ini.

Kesimpulannya, masalah seperti obesity, kencing manis, darah tinggi dan tinggi kolesterol mempunyai perkaitan rapat antara satu sama lain. Penyakit – penyakit ini membawa komplikasi yang lebih serius dalam jangka masa panjang dan merupakan risiko kepada masalah kardiovaskular yang juga merupakan penyebab kematian nombor satu di Malaysia. Seramai 1.7 juta individu di Malaysia mempunyai tiga faktor risiko manakala seramai 3.4 juta individu di Malaysia mengalami faktor risiko utama.

Bagi mengatasi masalah ini, individu perlu mengawal bacaan tekanan darah iaitu bacaan perlu kurang dari 140/ 90 mmHg. Individu juga perlu mengamalkan diet yang seimbang dan sihat bagi mengekalkan berat badan yang ideal, selalu bersenam dan menghindari rokok dan alkohol.

Rujukan

1. Tinjauan Kebangsaan Kesihatan dan Morbiditi (2009). Penyakit tidak berjangkit, permintaan jagaan kesihatan dan literasi kesihatan. Penemuan Utama, Infografik Booklet. Institut Kesihatan Umum.

2. Tinjauan Kebangsaan Kesihatan dan Morbiditi (2009). Lembaran Fakta. Penyakit tidak berjangkit, permintaan jagaan kesihatan dan literasi kesihatan. Lembaran Fakta. Institut Kesihatan Umum.

3. Portal Rasmi Pendidikan Kesihatan Malaysia (MyHealth) (2016). Kementerian Kesihatan Malaysia. Bagaimana Diabetes dikesan? http://pendidikanpesakit.myhealth.gov.my/bagaimana-diabetes-dikesan/

4. Portas Rasmi Pendidikan Kesihatan Malaysia (MyHealth) (2008). Kementerian Kesihatan Malaysia. Obesity and Overweight. http://pendidikanpesakit.myhealth.gov.my/bagaimana-diabetes-dikesan/

Durian or ‘King of fruit’ is a well-known fruit for its smell. Anthony Bourdain, the late renowned food critic describes durian as “It smelled like you buried someone holding a big wheel of Stilton (cheese) in his arms, then dug him few weeks later” (1). That is to describe how horrible the smell of durian is, but to certain people who like to eat durian the smell of durian to them is heaven!

Durian actually has more than 30 species but the one that people usually eat are about 8 species only, due to its exotic nature, people have started to commercialized durian even to the international level. The most common durian being exported and widely consumed is Durio Zibethinus (2).

Due to its popularity, people started to questioning about durian health benefits, whether it is good or bad for health? Unlike apple, orange, guava and many other common fruits where people always equate it to “an apple a day keeps the doctor away” which means, consuming all these fruits are going to make you healthier, since it is packed full with nutrients that is good for body. For durian, the opinion regarding its health effect is mixing, some people say that it is good for health and can even be used to alleviate infertility or PCOS, Polycystic Ovarian Syndrome  and some people say that it is heaty thus cannot be consumed too much etc. (3).

In general, durian is considered a safe fruit to eat just like any other fruit, but since durian has high calorie value, thus it is not advisable to consume in large amount unlike other fruits. Look at the infographic below to understand, calorie in durian in comparison with other fruits (4).

Here is the calorie of durian per seeds, surprisingly eating  5 seeds of durian is equivalent to a bowl of rice! ANDDDD IF A DURIAN CONSISTS OF 15 SEEDS IT IS EQUIVALENT TO 3 BOWL OF RICE! Thus, the recommended intake of durian is only 2-3 seeds, which is equivalent to about per serving of fruits or 90 kcal.

Though, it is crystal clear here that it is safe to eat durian within recommended amount, but there are people who should be even more cautious in consuming durian, that is people who are obese, people who have diabetes and people who have kidney problem. As for people who are obese and diabetes, it is due to its high calorie, high carbohydrate and high fats value thus should be extra careful on the consumption of durian. Whereas for people with kidney problem or undergoing dialysis, due to high potassium content in durian and it is difficult for their body to excrete potassium, thus, they must avoid eating TOO MUCH durian at all cost (4)!

Apart from its high calorie content durian has many benefits as well. It has high antioxidant effect, which makes it a potent fruit to fight against cancer. Durian contains high vitamins, nutrients and organic chemicals that function as antioxidant. All these antioxidants are vital in scavenging the free radicals, that potentially mutated and becoming cancer cells. Which is why it is very important to consume food that is high in antioxidant. It also contains high vitamin C, vitamin B complex and vitamin E, as well as phytonutrients that battle cancerous cells (2).

Durian also, is found to helps in maintaining healthy bones due to its high potassium content. It can help in alleviating depression and sleeping problem, for it contain tryptophan – a natural sleep-inducing compound, that can increase level of serotonin and melatonin for better sleep and emotion management. Durian also contain high fibre which can aids in digestion and helps in infertility for it has high estrogen hormone for conceiving (2).

Albeit durian has many health benefits, when it comes to its consumption with other foods and beverages such as alcohol, it is said that it can interfere with liver function. In detail, durian contain sulphur-containing volatiles which can inhibit the enzyme aldehyde dehydrogenase (enzyme that helps in process alcohol), thus explaining why consuming durian together with alcohol is a deadly mixed (4).

As for the consumption of durian with paracetamol, there is no study on human has been conducted, so far. But there is study on lab rat regarding this. The study shows that, rat that receive paracetamol and durian gives sign of hypothermic effect (significant drop in temperature) thus explain that the two mixture is toxic. However, the mechanism of toxicity is still unknown. To be safe, it is not safe to consume durian together with paracetamol (5).

In conclusion, for people who does not have any health concerns, consume durian within the recommended intake and consume it in moderation, is very much advisable. While for those who have health concerns, eat durian very minimally, it is advisable to eat other types of fruit that have lower calorie count as compared to durian, but since it is in the season thus consume it very minimally with caution towards calorie intake from other food types as well is recommended.

References

1. The Star. Benefits of eating durian? Its rich in antioxidant but its fattening (2019). https://www.thestar.com.my/lifestyle/health/2019/09/10/eating-durian-healthy-or-not/ (Accessed on June 17, 2020).

2. Tan M.C & Shyamala A. (2018). Exploring the Nutritional Content and Benefits of Durian (Durio Zibethinus). Institute of Bioproduct Development, Universiti Teknologi Mara. https://www.utm.my/ibd/project/exploring-the-nutritional-contents-and-benefits-of-durian-durio zibethinus/#:~:text=Durian%20is%20widely%20celebrated%20for,and%20protect%20against%20cardiovascular%20diseases. (Accessed on June 17, 2020).

3. Reshma M. Ansari (2016). Potential Use of Durian Fruit (Durio Zibenthinus linn) as an Adjunct to treat Infertility in Polycystic Ovarian Synrdome (PCOS). PubMed. https://pubmed.ncbi.nlm.nih.gov/26778225/ (Accessed on June 17, 2020).

4. International Medical University (IMU). Can A Durian A Day Keep the Doctor Away? http://imunews.imu.edu.my/people/can-a-durian-a-day-keep-the-doctor-away/ (Accessed on June 17, 2020).

5. A. Chua., H. Nurhaslina., S.H. Gan. (2008). Hyperthermic Effect of Durio Zibethinnus and Its Interaction with Paracetamol. https://pubmed.ncbi.nlm.nih.gov/19271022/#:~:text=Because%20durian%20(Durio%20zibethinus)%2C,a%20risk%20of%20toxic%20effects 

Among Hari Raya celebrated by Muslim all over the world is Hari Raya Aidiladha. There are various reasons behind this celebration, but most importantly, during this celebration Muslims all over the world slaughter animals as to share this meat with those unfortunate. Since it is nearing the celebration of Hari Raya Aidiladha, let us share with you regarding the consumption of red meat, is it healthy? And is it true that people with hypertension cannot consume meat?

Meat refers to the muscle or organs of an animal consumed as food. In most parts of the world, it comes from animals raised on large industrial farms. As for red meat, it is referring to meat from the source of pork, ham, cuts from pig, lamb, and beef. Red meat is particularly said to have link with various kind of disease such as heart disease and cancer, the question is, is this true?

Well, this statement is partially true. First, there are various kind of red meats on the market. There is lean meat (meat without its fat), meat (meat with its fat), and processed meat. Processed meat refers to a processed where meat has undergone such as salting, curing, fermenting, smoking and other processes to enhance flavor or improve preservation. Processed meat include ham, salami, bacon, and sausages such as frankfurters and chorizo. Certain minced meat on the market, also undergo this kind of processed which makes it processed food as well.

Meat itself, referring to the lean meat, is a healthy food. It is a good protein source, it contains micronutrient such as zinc, vitamin B12 and iron. Iron that is in meat is easier to absorb or in another word has higher bioavailability as compared to iron from plant-based food. Lean meat also, is part of food that is recommended to be eaten in the Malaysian Food Pyramid.

Recommended intake of meat

As stated in the fish, poultry, meat, and legumes section on the food pyramid, it is recommended to eat 1 to 2 serving of either poultry, meat, or legumes but and 1 serving of fish every day. This is because in the Malaysia Dietary Guideline (MDG), the key message is to consume balance, moderate and variety of food. Thus, it is recommended to consume from different source, such as protein-based food, it can be from fish, meat, poultry, and eggs. Thus, if you already got your protein that day from fish source for your lunch then for your dinner your protein source must be from meat, poultry, or eggs. Now another question pops up, how much is one serving?

Example of serving size of protein, but this portion is for healthy male and female only, not for individual with health problem.

Serving is loosely translated into ‘sajian’ or ‘hidangan’ in Bahasa Malaysia, thus picture above shows how much per serving of protein is. As for meat, 1 serving of meat is about 2 matchboxes size of meat. For fish, medium size of fish is equivalent to 1 serving, while for chicken one part of chicken such as drumstick is considered 1 serving of chicken. As for egg, 1 egg are considered 1 serving of protein.

As mentioned earlier, it is not advisable to consume protein from the same source, thus it is also not advisable to consume meat every day, since we have protein-based food from variety of source which will give different kind of nutrient as well, such as ‘tauhu’, ‘tempeh’, eggs, seafood and many more.

Picture below show the easy way of knowing how much you should consume, carbohydrates, vegetables, fruits and protein just by using your hands!

Good and bad things about meat

Study mostly found out that, lean meat has various positive outcome on individual health, especially for those with strength training exercise like athletes, as compared to if they consumed food from carbohydrates source like pasta or rice, their muscle growth is much less and slower. Another meta- analysis study which search on the consumption of lean red meat less than 0.5 servings per day noted that, the consumption of lean red meat does not negatively affect blood lipid and blood pressure. Which means the consumption of lean red meat does not impose risk to heart problem, provided if it is consume within the recommended intake.

However, there are also study indicates that the consumption of red meat can impose health problem such as, its saturated fat can lead to colon and breast cancer, the higher the cooking temperature for meat can make it carcinogenic, and heme that is found in meat when cooking, can produce compound that can damage the cells and leading to cancer.

Which is why, when it comes to food there is just no healthy food and unhealthy food, it is more than that. It is depending on the health status of the individual consuming it, it is depending on the cooking method and various other factors.

In conclusion, limit red meat and processed meat to not more than 70g per day or 2 servings per day is the best. Consume protein – based food from the other sources of protein as well not only red meat and processed meat just as per recommended by Malaysia Dietary Guideline (MDG).

References

1. co.uk. Red Meat (2019). https://www.diabetes.co.uk/food/red-meat.html (Accessed on August 4, 2020).
2. World Cancer Research Fund. Limit red and processed meat. https://www.wcrf.org/dietandcancer/recommendations/limit-red-processed-meat#:~:text=Dietary%20goal,%2C%20if%20any%2C%20processed%20meat. (Accessed on August 4, 2020).
3. The truth about red meat. https://www.webmd.com/food-recipes/features/the-truth-about-red-meat#2 (Accessed on August 4, 2020).
4. Is red meat bad for you, or good? An Objective Look. https://www.healthline.com/nutrition/is-red-meat-bad-for-you-or-good (Accessed on August 4, 2020).
5. National Health Service (NHS) UK. Red Meat and The risk of Bowel Cancer (2018). https://www.nhs.uk/live-well/eat-well/red-meat-and-the-risk-of-bowel-cancer/ (Accessed on August 4, 2020).
6. Ministry of Health Malaysia. Malaysia Food Pyramid. http://www.myhealth.gov.my/en/malaysian-food-pyramid-2/ (Accessed on August 4, 2020)

History of dietary fat recommendation (4)

The confusion on dietary fat intake, started long ago when nutrition scientist failed to communicate finding of the nutrition studies to the public. Previously based on the classic diet-heart hypothesis, dietary fat was told bad due to two key observations from observational studies and randomized controlled trial.

Current finding on dietary fat intake (4)

Previously, study was very concentrated on the single causal outcome, but nowadays extensive research has identified that there are multiple pathways that mediate the development of cardiovascular diseases, not only total cholesterol intake or LDL level (marker for bad cholesterol and risk for CVD) but as well as other factors such as, smoking, overweight and obesity, diabetes mellitus, hypertension and many more.

Types of fat and cholesterol and dietary recommendation to it (4,5,6)

To understand the dietary recommendation to fat and cholesterol intake, first, let’s understand types of fat and cholesterol. There are few types of fat, there are saturated fat which usually consider as ‘bad’ fat, there are ‘good’ fat which further divide into two, which is monounsaturated fat and polyunsaturated fat.There are even worse types of fat which called trans-fat.

Saturated fat is the fat, that is in the state of solid in the room temperature. It can increase body weight and LDL (bad) cholesterol in the blood. Food source that is high in saturated fat are meat, chicken skin, margarine and dairy product that is high in fat.

As for unsaturated fat, it is consider as ‘good’ fat since it can helps in increasing HDL level (good cholesterol) level, lower LDL (bad cholesterol) Level , lower blood  pressure, and lower the risk of getting cardiovascular diseases. Unsaturated fat can further be divided into two, monounsaturated fat and polyunsaturated fat. Example of monounsaturated fat includes, palm oil, canola oil, olive oil, and cashew nuts. Whilst the example of polyunsaturated oil is corn oil, sunflower oil, and fish oil. For the best result, study suggests mixing 1:1 ratio of these two types of oil, such as 1- part palm oil with 1 part of sunflower oil in the cooking.

Another kind of fat is called trans-fat. Trans fat formed when fat in the liquid form is convert to solid to form such as during the hydrogenation process. Trans-fat or also known as trans-fatty acid is usually found in the processed food, frozen food since it is used to keep the food fresh in the long-time span. Consumption of trans-fat need to be limit, since the consumption is related to the increase in the LDL (bad) cholesterol level, increase risk of cardiovascular disease, and increase risk of certain types of cancer. Food source that contain trans-fat are margarine, fry food using monounsaturated fat and polyunsaturated fat such as sunflower oil, or processed food like ready to eat food, canned food, and pastry.

In conclusion (4,5)

According to study there is no specific standard limit for each types of fat due to various reasons. But in general, World Health Organization (WHO) suggest that fat intake should be in between 20% to 30% of total calories. In Malaysia, this consumption is equivalent to 45g – 67g of fat which is about 3- 5 tablespoon of oil (based on 2000kcal/day).

Thus, as a consumer, it is important to know which type of fat is good for health and which one is not, and to limit the intake of bad fat is very much essential in order to incorporate healthy eating habit into lifestyle.

Among things that can be practiced is, there are many processed food products on the market nowadays such as tempura, finger food for children and many more. Instead of consuming these process foods, the healthier choice is to consume fresh poultry or seafood rather than the processed one.

Another thing to note is that, cooking method again is very crucial in making sure that food is healthy, choose food that is cook using method such as steam, baked, boil and grill. Especially if you are frequently eating outside, since most of food in the restaurant or stall recycle the oil thus by choosing the better cooking method it is opting the healthier choices.

Limit intake of trans fat is very important, apart from processed food, frozen food, food that is high in cholesterol such as mayonnaise, animal internal organs, anchovies head also must be limit as well.

Being mindful about what to put into your body is just as essential as being mindful about what to put into your mind, flourish your body and mind with good nutrients for the healthier life by choosing the healthy fat for your body!

As people are started to search for healthy food and there are many healthy food options on the market, how do consumers make the right choice in buying healthy food? Or is healthy food is more to marketing strategy rather than ‘healthy’ itself ?

Tips for buying healthy groceries.

Buying groceries seems easy until, you put into account your budget, how many heads need to be fed and the need to make healthier food choices for everyone in the household! Even more headache, if any of the members in the house have specific food allergies or certain medical condition that allow only specific food to be eaten. Fret not, here we try to simplify things for you and smoothen your grocery shopping experience!

1. Plan ahead (2,3,5).

In order to ease your groceries shopping out, you may actually plan ahead your meal of the week, this can as well make sure that you only shop within your budget. Meal planning not only saving your money and time, but it also can ensure you and your family gets healthy and nutritious meal. Below is the example of meal planning for family of two throughout the week.

You may get this kind of template for weekly meal planner online since it can be exciting, to incorporates your family members favourite dish or trying new recipe using this. Based on this, you get to know what are the things you need to stock at your kitchen and pantry with.

2. Looking for healthy food on the market (3,4,5,6,7).

Here comes the tricky one! After you have planned your meal of the week, you may divide it according to classes of food, since food in the supermarket or even your local grocery shop (support local, small SME), is usually by category. Food classes can be divided into carbohydrate, protein, fats, fruits, and veggies.

Carbohydrates (3,4,5).

Always remember to consume food in variation, balance and in moderation, to keep you and your family a healthy balance diet. When it comes to carbohydrate, make sure the source of your carbohydrate comes from variety of source. Example of carbohydrate sources are pasta, rice, bread, noodle, and some vegetables like potatoes. Vary food from these sources throughout the week and choose food from the low glycaemic index and whole-grain product more than the high glycaemic index.

Glycemic index (GI) is a rating system for foods containing carbohydrates. It shows how quickly each food affects your blood sugar (glucose) level when that food is eaten on its own. High GI foods are broken down quickly by your body and cause a rapid increase in blood sugar level, such as sugary and sugary foods, soft drinks, white bread, potatoes, and white rice. Meanwhile, low GI food is the kind of food that will slowly spike your blood because it is broken down slowly and makes you full longer (promotes satiety). Example of low GI foods are green leafy vegetables, wholegrain food such as oat and brown rice, legumes and many more.

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Protein (3,4).

Protein can also derive from various food resources, commonly known are chicken, meat, and fish, but there is also other soy-based food that is high with protein content, such as ‘tauhu’ and ‘tempeh’. Not only that ‘tempeh’ (local soy-based food) is high with protein but rich in probiotics as well.

Always choose white meat over red meat, since red meat has high saturated fats which is not good for your heart health, it is ok to consume it but in moderation and not too seldom. Dairy products are important as well in incorporating healthy, balance meal, thus consider including dairy product in your diet as well.

Fats (7).

There are many types of cooking oil on the market, they are also marketed as the cooking oil which has low cholesterol level. Is it true? This is all marketing strategy, as all of the cooking oil such as sunflower oil, canola oil, corn oil, olive oil, or even the common one which is palm oil is derived from plant thus, plant-based food generally does not contain cholesterol. Cholesterol is only coming from animal -based food.

Below is the classification of cooking oil;

It is suggested to mix your cooking oil in the 1:1 ration, which means 1 part of monounsaturated fat and polyunsaturated fat.

Vegetables & Fruits (3,4,5).

As for vegetables, it is suggested to consume 3 servings of vegetables per day, thus you can tell that it needs to be the most food items that you bought for the market in order to make sure everyone consume enough vegetables.

It is quite troublesome when it comes to vegetables since most of the vegetables have short life span. Make sure 20%-30% of your vegetables coming from green leafy vegetables, since these are insoluble fiber which is good for your digestion and slow down the spike of your blood glucose level, but these are the kind of vegetables that is easily perishable as well. The rest you may add with rhizome types of vegetables such as carrot and radish, and another one us tuber such as potatoes.

Tuber kind of vegetables are mostly high in carbohydrate as well, it is still helping the digestion, but it can spike your glucose level. Thus, be careful on the consumption of this kind of vegetables.

3. Looking for LOW sodium, LOW sugar, LOW fat (6).

Always read food labels especially for condiments, but it is also suggested to use natural herbs as to give flavour to your dish. Garlic, ginger, celery, onion spring, turmeric, chili powder are the kind of herbs that can be used to improve your dish flavour.

As for condiments, less sugar, less salt and low fat, does not mean that it has no sugar, fat and salt, but it just means that it is the improve formulation from the previous. Meaning to say as an example if the previous formulation has 30g of salt the current formulation perhaps has only 15g of salt. Thus, do not go and binge using all these low in salt, sugar and condiment, still need to use in moderation but it is still the healthier option for your health!

In conclusion

Though it is very essential to buy healthy food in order to eat healthy food, but cooking method is as well as important. Make sure most of your cooking method is boiling, grilling, and steaming. Taste is something that you can mould if you mould your taste bud into consuming healthy food, as time passed by you will get use to it and eat healthily.

References

1. Marketing Healthy Food: Strategies to make discovery easier (2017). https://www.forbes.com/sites/matzucker/2017/02/22/marketing-healthy-food/#4e329aa462e8 (Accessed on August 20, 2020).
2. Kathleen M.Z., 10 Tips for Healthy Grocery Shopping (n.d). https://www.webmd.com/food-recipes/features/10-tips-for-healthy-grocery-shopping#1 (Accessed on August 20, 2020).
3. Make a Grocery List in a Minute (n.d). https://www.webmd.com/food-recipes/guide/grocery-list#1 (Accessed on August 20, 2020).
4. Food Network. Katie Allen. Smart Shopping Guide for Healthy Meals (n.d). https://www.foodnetwork.com/how-to/articles/a-guide-to-smart-supermarket-shopping-from-the-fn-kitchens (Accessed on August 20, 2020).
5. How to make healthy shopping grocery list (n.d). https://www.healthline.com/nutrition/healthy-grocery-list#TOC_TITLE_HDR_5 (Accessed on August 20, 2020).
6. Ministry of Health. My Health Portal. NurAidaliana Abas. Lemak dan Kolesterol (2015). http://www.myhealth.gov.my/lemak-dan-kolesterol/ (Accessed on August 20, 2020).
7. National Health Service (NHS). What is the Glycemic Index (GI) (2018). https://www.nhs.uk/common-health-questions/food-and-diet/what-is-the-glycaemic-index-gi/ (Accessed on August 20, 2020).

Once  you google about how to loss weight you will find all sorts of ways to loss weight from portion control, exercising, ban fatty foods, do not skip breakfast and many more.

The most important and simple concept about losing weight is, the more you put into your body (calories/foods) the more effort you need to put in order to lose it. For someone with extra weight, it is important to control your portion so that body can use whatever calories it already has to burn. In doing this, exercise really helps to speed up the process.

Here are 3 Tips that you can practice apart from portion control and exercise in order to speed up the weight loss:

• Drink plenty of water

Drink water helps your body to identify whether you are hungry or you are just wanting something to munch or your stomach is merely ‘boring’. That is why one pro-tips for dieting is to drink water 30 minutes before you eat. This allow your stomach to feel a bit full and avoid you from eating too much. Of course the water that we are referring here is PLAIN WATER not your juice, coffee, tea or milkshakes.

• Eat high fiber food

Consumption of 3 servings of vegetables and 2 servings of fruits as per recommended by Ministry of Health Malaysia (MOH) will also help in improving portion control. Often times, dieters find its hard to limit portion as it will at the end makes people even more crave for food as the portioning does not satisfy their appetite.

But actually, a good amount of vegetables, fruits and protein should help to curb the cravings. That is the beauty of consuming whole food as compared to processed foods or fast foods. Often times the later will not satisfy your hunger and due to the high sodium content it will make you crave for it even more.

Hence, lead to bigger portion size and more calories/weight being load into your body.

High fiber content can also be found in your carbohydrates. Consumption of carbohydrates from wholegrain breads, brown rice, or even starchy fruits/ vegetables such as pumpkin and corn also help to improve your daily fiber consumption and at the same time give you sufficient carbohydrates and fullness.

• Eat slowly

Consumption of foods nowadays are often times in rush, or while doing other things like small talk, or while watching screen/video etc. These activities do not allow individual to be engaged with foods but rather with other things. This will also lead to over consumption of food and inability to realize fullness, in the long run can caused weight gain.

Thus, among things to do during eating is by using small plate and also by eating slowly. Using small plates allow individual to reduce the portion size while eating slowly allow ones to realize fullness.

Often times, people do not realized their body cues which can lead to over consumption, weight gain and obesity.

Eat mindfully allow one to fully aware of what is put inside the body, having said this, it does not mean that one has to eat healthy food all the times, since pleasurable is one of the important factor to mind, food is not merely consume for the sake of being healthy, but also a source of happiness. Thus, try to find balance in these two helps with not only being healthy physically but also mentally!