Understanding nutrition and nutrients

What is nutrition?

The World Health Organisation (WHO) defines nutrition as a critical part of health and development.

As an essential aspect of a person’s well-being and growth, better and adequate nutrition is associated with improved health, decreased risks of chronic diseases, and longevity.

The key to good nutrition is the understanding of how our body utilises nutrients from a balanced diet and good dietary choices to promote overall health while reducing the risks of non-communicable diseases such as diabetes, cardiovascular disease (heart disease), and cancers.

What are nutrients?

Consuming the right balance of nutrients is essential to maintain health and well-being. People are more likely to develop various health disorders if they lack the proper ratio of nutrients in their diet.

Nutrients from food include carbohydrates, proteins, fats, vitamins and minerals, fibre, and water.

There are 2 groups of nutrients: macronutrients and micronutrients.

Our bodies require macronutrients in large quantities. Macronutrients supply our body with sufficient energy (in the form of calories) to function effectively.

Macronutrients are:

• Carbohydrates
• Proteins
• Fats

Read more about macronutrients and the importance of including them in your diet here.

Unlike macronutrients, these are required in smaller quantities.

Micronutrients are:

• Vitamins
  • Water soluble: Vitamins B and C
  • Fat-soluble: Vitamins A, D, E and K
• Minerals
  • Potassium
  • Sodium
  • Calcium
  • Phosphorus
  • Magnesium
  • Zinc
  • Iron
  • Manganese
  • Copper
  • Selenium

Find out more about micronutrients and their benefits here.

Why is nutrition important?

According to the National Health and Morbidity Survey (NHMS) 2019, out of 50.1% of Malaysians adults, 30.4% are overweight and 19.7% are obese.

Obesity needs to be addressed because it leads to chronic illnesses such as heart diseases, type 2 diabetes mellitus, high blood pressure (hypertension) and high cholesterol (dyslipidaemia), cancers, and chronic respiratory diseases. Many studies have shown that dietary pattern has an impact on protection and prevention of these chronic conditions.

A diet of ultra-processed food – white rice, pasta, refined carbohydrates, pastries, sugary drinks, among others – is very high in trans-fat and sugar, which are low in nutritional value but high in calories. These excess calories will be converted into high body fat especially when they are under-utilised due to a sedentary lifestyle and lack of physical activity. Over time, this leads to weight gain, obesity, and an increased risk of chronic diseases.

Therefore, as the saying goes, prevention is better than cure. Diets rich in fresh, whole foods such as fruits, vegetables, lean protein, whole grains, and healthy fats – coupled with an active lifestyle – are the most effective means to promote healthy body weight, prevent obesity, and reduce the risk of chronic diseases.

Make an appointment at Pantai Hospitals

A nutritious and balanced diet is crucial for us. Nourishing ourselves with the right balance of nutrients and reducing our trans-fats and sugar intake is key to keeping ourselves happy and healthy!

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.

References

1. WHO: A Healthy Diet. Available at https://www.who.int/initiatives/behealthy/healthy-diet#:~:text=A%20healthy%20diet%20is%20essential,are%20essential%20for%20healthy%20diet [Accessed on 25 May 2022]
2. Prevalence of type-2 Diabetes and Prediabetes in Malaysia. Available at https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0263139 [Accessed on 25 May 2022]
3. National Health and Morbidity Survey (NHMS) 2019. Available at https://iptk.moh.gov.my/images/technical_report/2020/FactSheet_BI_AUG2020.pdf [Accessed on 5 August 2022]
4. Malaysian Dietary Guidelines. Available at https://www.moh.gov.my/index.php/pages/view/227 [Accessed on 5 August 2022]