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What is healthy eating?
Many of us are familiar with the phrase ‘healthy eating’. However, one could easily become confused and overwhelmed with the sheer amount of information on the internet.
Nevertheless, healthy eating need not be a daunting undertaking. It can be enjoyable and sustainable in Malaysia. Let us explore healthy eating together.
What are the dos and don’ts of healthy eating?
Healthy eating is NOT:- Going on a fad diet
Eating healthy is not a ‘diet’. It is a lifestyle.
In fact, studies have shown that serial dieters tend to gain back the weight (and often more) after dieting. There is a difference between successful weight loss and weight cycling.
- Cutting out certain food groups
We can breathe a sigh of relief! Healthy eating is not a ‘restriction’.
We do not have to trade our ‘kopitiam’ favourites for plain steamed chicken and lettuce all the time. The key is moderation and sustainability.
Eliminating certain food groups can potentially hinder us from obtaining sufficient nutrients.
Moreover, restricting can lead to increased cravings and, in turn, bingeing. This can turn into a vicious cycle of restriction and bingeing, which can harm our metabolism.
- Expensive
Healthy eating will not burn a hole in your wallet. We can learn to opt for healthier options at our local ‘mamak’ and ‘kopitiam’.
- Eating balanced meals
Ensure that your meals have sufficient portions of carbohydrates, protein, and healthy fats. Make sure to include high-fibre food sources such as fruits and vegetables in each meal.
It is best to limit the consumption of foods that are high in sugar and salt. Intake of refined and processed carbohydrates such as white pasta, bread, and rice should be limited too because diets high in these simple carbs are linked to high blood pressure, heart disease, and increased blood sugar levels and triglycerides.
- Eating mindfully and in moderation
Mindful eating means being attentive to the food in front of us and enjoy our food without distractions.
Putting away electronic devices while at the dinner table helps us to savour each bite instead of rushing through our food.
Paying attention to hunger cues and stopping when full helps to combat stress and emotional eating too.
- Attainable and enjoyable
Contrary to popular belief, healthy eating in Malaysia is possible. There are many healthy alternatives which are equally tasty and affordable.
Why eat healthily?
We reap many benefits, physically and mentally:
- Prevents chronic illnesses
Healthy eating helps in preventing malnutrition and diseases such as type 2 diabetes mellitus (T2DM), high blood pressure, and high cholesterol.
- We fall sick less
Certain micronutrients help strengthen our immune system. An ultra-processed diet may cause inflammation, which slows down the healing process.
- We age slower
Antioxidants slow down the ageing process. Calcium and vitamin D keep our bones healthy and strong.
- Reduced risk of cancer
Vitamin A, C, and E have been found to reduce the risk of certain cancers.
- We are less lethargic
Fibre-rich foods and unrefined carbohydrates can stabilise our blood sugar levels and prevent ‘sugar crash’ after having a meal. We feel more focused and energetic throughout the day.
There are so many more benefits to eating healthy including promoting healthy weight loss, better gut health, reduced inflammation, and more.
Make an appointment at Pantai Hospitals
Healthy eating is a lifestyle, not a quick fix. If you have questions about how to ensure having adequate nutrition in your daily diet, contact the team of dietitians at your nearest Pantai Hospital to receive professional dietary advice to help kickstart your health journey.
To make an appointment for health screening, please contact the health screening centre at the Pantai Hospital nearest to you.
Pantai Hospitals have been accredited by the Malaysian Society for Quality in Health (MSQH) for its commitment to patient safety and service quality.
