KUALA LUMPUR – A nutritionist has urged Malaysians to exercise dietary control during the festive season to avoid potential health issues.
Siti Norsafiah Mohd Yusoff from the Health Ministry’s nutrition division said the sudden shift to binge eating after the fasting month would not just cause weight gain but also diseases, such as diabetes, high blood pressure, high sugar, and high cholesterol.
Also, she said if a person eats excessively, it can cause stomach discomfort.
“When we have followed the routine of fasting for a month, we don’t eat during the day, we only eat at night. When Raya arrives, (we will) start eating all kinds of things.
“For a short period of time, our stomach will feel uncomfortable. Some people might experience diarrhoea, stomach bloating, heartburn, and constipation.
When we eat excessively for a long period of time, it can cause weight gain, in addition to increasing the risk of nutrition-related diseases,” she said.
Via a video shared on the ministry’s Facebook page, Siti advised the public to stay in control while enjoying food during the festivities.
‘Quarter quarter half’ concept for balanced meals
She opined that the best and most-balanced eating habits are according to the “quarter quarter half” concept recommended by the ministry, in which a quarter of a plate of food should contain grains such as rice, another quarter should have proteins such as meat or fish, while the remaining half should comprise vegetables.
“In addition to having rendang and ketupat, also prepare foods that have sources of fibre such as vegetables and fruits.
“If we eat satay and peanut sauce, don’t put too much sauce on a plate, put cucumbers and onions as well,” she said.
Obesity on the rise as Malaysians swerve fruits, veggies
She said that based on the National Health & Morbidity Survey 2019, it was found that approximately 95% of the population was found not eating vegetables as recommended by the ministry.
It means that almost all people in this country do not like to eat fruit and vegetables as recommended in the Malaysian diet guide.
“For that reason, not only is it the highest in Asia, but in Malaysia itself, half of our people are overweight or obese,” she added.
Siti said that healthy eating habits are greatly influenced by the way a person eats. In addition, people are encouraged to eat slowly because the body takes time to “signal” fullness to the brain within 20 minutes.
“If we eat too fast, that is why we get hungry quickly and tend to eat too much.
“So, I advise to first eat fruit and drink plain water. If our stomach is half full of water and fruit, then we are not too hungry,” she said.
Keep clean in food prep
Meanwhile, the ministry also advised the public to always be aware of food safety.
Make sure that clean food handling and sanitation practices are practised, especially when preparing food for the holidays or when organising an open house, said Siti.
“Always practise personal hygiene such as washing your hands with soap and clean water before preparing food, before eating, and after going to the toilet.
“Please ‘look, smell, and taste’ before eating and make it a practice to avoid food poisoning,” she added.
If consumers have any questions on food safety issues, they can contact any district health office or the nearest state Health Department, visit the ministry’s Public Complaint Management site or the Food Safety and Quality Division’s Facebook page. – The Vibes, April 23, 2023
