KUALA LUMPUR, Oct 8 — A nutrition expert has suggested government subsidies for healthier alternatives to white rice, such as brown or quinoa rice and other whole grains, fruits, and vegetables. The expert emphasises that weight loss plays a crucial role in curbing the rise of non-communicable diseases (NCDs).
Assoc Prof Mahenderan Appukutty from the Faculty of Sports Science & Recreation at Universiti Teknologi MARA (UiTM), who is also the President of the Nutrition Society of Malaysia (NSM), touted the Suku Suku Separuh (Quarter, Quarter, Half) under the Malaysian Dietary Guidelines (MDG).
A nutritious plate should comprise healthy carbs (quarter), proteins (quarter), and fruits and vegetables (half), which is essential not only for balanced nutrition but also for effective weight management.
“While taxing white rice and fast food and removing sugar subsidies could incentivise healthier eating, these measures should be carefully implemented to avoid unintended consequences, particularly among lower-income groups,” Mahenderan told CodeBlue.
“These efforts should be complemented by regular nutrition education and subsidies for healthier food options to ensure a holistic approach to improving public health.”
Mahenderan proposed the following daily meals:
Breakfast
Nasi lemak with a “healthy twist”.
- Brown rice cooked in coconut milk or low-fat milk.
- Grilled or baked ikan bilis (not fried).
- Small portion of boiled egg, or grilled chicken or tofu (vegetarian) for protein.
- Cucumber and carrot slices.
- Sambal tumis made with less sugar, salt, and oil (no belacan).
Local fresh fruits: papaya or banana (rastali or berangan).
Mid-Morning Snack
- Fresh fruits.
- Rojak buah: A mix of local fruits such as pineapple, guava, sengkuang, and mango. A light sprinkle of crushed peanuts and a modest amount of rojak sauce made with less sugar.
Lunch
- Ulam.
- Grilled or steamed fish seasoned with turmeric, lemongrass, and lime.
- A serving of brown or red rice.
- Soup or broth with vegetables like carrots, spinach, and tofu for added nutrients with garlic, ginger, and spices.
Afternoon Snack
- Baked keropok lekor (not fried), served with a spicy yoghurt dip or homemade sambal with reduced sugar and salt, or
- Smoothie made with low-fat yoghurt, bananas, cucumber, and a handful of spinach.
Dinner
- Grilled chicken or tofu satay marinated in spices, served with a side of peanut sauce made with less oil and sugar.
- Vegetable stir-fry using a mix of local vegetables like bok choy, carrots, and snow peas, stir-fried in minimal oil and seasoned with garlic, ginger, black pepper, and soy sauce.
- A serving of whole grain noodles or brown rice.
- Local fresh fruits: banana (rastali or berangan) or jambu batu (without any assam boi, salt, or kicap).
- Optional dessert as an “occasional treat”: bubur cha-cha with a healthier twist (use low-fat coconut/ milk, sweet potatoes, taro, and bananas).
Mahenderan advised Malaysians to eat their main meals at a fixed meal time and not to eat late at night; maintain portion control to avoid overeating, even with healthy foods; drink plenty of water throughout the day and minimise sugary drinks like teh tarik; and eat plenty of fruits and vegetables.
“Traditionally, Malaysian diets are always high in carbohydrates and sugars, contributing to the rising prevalence of diet-related chronic diseases, namely obesity, Type 2 diabetes, and cardiovascular diseases,” said the nutritionist.
Mahenderan cited prevalent nutrient deficiencies – particularly in vitamins and minerals like Vitamin D, calcium, and iron – even though Malaysia is a food paradise.
In cases where individuals struggle to obtain the right nutrients from their diet, supplements can be an option to ensure they meet their nutritional needs. These individuals should seek advice from nutritionists and other health care professionals on the proper supplements needed, and duration of intake.
“Another aspect to ponder is transitioning from traditional diets to Westernised eating patterns. This has exacerbated the problem by increasing processed foods, saturated fats, and refined sugar intake,” he said.
It is important to understand and manage the entire food environment. A great deal of focus has been given to implementing control measures on Western fast foods and processed foods.
But Mahenderan noted there should not be sole focus on processed foods, but also the many other sources of meals and drinks, as large segments of the population obtain their meals from a huge variety of traditional food outlets, including hawker stalls/ street foods, cafes, restaurants, workplace cafeterias, school canteens, and numerous food delivery services.
There are hardly any interventions or measures to improve the nutritional quality of such meals and beverages.
“Unhealthy eating habits, combined with sedentary lifestyles, have led to an increase in obesity among both adults and children,” said Mahenderan.
According to the National Health and Morbidity Survey (NHMS) 2023, nearly 2.3 million adults in Malaysia live with three NCDs among diabetes, hypertension, high cholesterol, or obesity. Over half a million, or 2.5 per cent, of adults live with all four chronic conditions.
Dual, Triple Burden of Malnutrition Across Socioeconomic Groups
The Family Medicine Specialists’ Association (FMSA) and the Galen Centre for Health and Social Policy raised the dual or triple burden of malnutrition across various socioeconomic groups in the country: overweight and obesity, stunting, and micronutrient deficiency.
“To encourage more nutritious diets, it is vital to promote nutrition education across all levels of society, from schools to workplaces. Subsidising healthier food options and creating food labelling systems that clearly indicate nutritional content can also empower consumers to make better choices,” FMSA president Dr Nor Hazlin Talib told CodeBlue.
“Additionally, fostering partnerships with food producers to reduce the cost of healthy foods can help address this issue.”
The family medicine specialist said shifting the Malaysian food culture required a combination of education, innovation, and policy support.
“Firstly, chefs and food influencers can play a significant role by creating and promoting recipes that are both delicious and nutritious, demonstrating that healthy food doesn’t have to compromise on taste,” she said.
“Public campaigns that highlight the health benefits of traditional foods made in healthier ways can also help. Schools and community programmes can introduce nutrition education that focuses on the importance of balance and moderation. Moreover, government policies that encourage food producers and restaurants to offer healthier options will make it easier for Malaysians to make nutritious choices.”
Galen Centre chief executive Azrul Mohd Khalib pointed out that very few countries in the world experience a triple burden of malnutrition, as this is usually only found in failed states or countries emerging from armed conflict, struggling with extreme poverty, or dealing with the aftermath of humanitarian disasters.
“We are the only country in Southeast Asia listed as suffering from this triple burden,” Azrul told CodeBlue.
“There is no simple solution or magic bullet which will solve this problem. The fact is that food is both cheap and expensive in Malaysia. Unhealthy food such as instant noodles is usually cheap, while nutritious food such as fruits and vegetables is pricey.
“Food choices are often determined by the cost of food; even then, poor nutrition exists even among those who are well off. We need the public to be better informed of the need and importance of quality and nutritious food.”
Herbalife: Start With Small Manageable Changes
Prof Rimbawan, a member of Herbalife’s Nutrition Advisory Board, urged people who want to lose weight to start by understanding the nutrient composition of food and how to read food labels.
The Indonesian expert also advised against being too strict with cutting calorie intake, but to focus on controlling portion sizes instead. One should also eat a balanced breakfast every day as skipping breakfast can lead to larger lunch portions, besides drinking eight glasses of water daily.
“Starting with small, manageable changes – like gradually reducing sugar and fat intake, and incorporating daily exercise totalling about 150 minutes per week – can help you establish sustainable habits,” Rimbawan, who goes by one name, told CodeBlue.
“Consistency and planning ahead for meals and physical activities are also key to maintaining these healthy habits over time.”
A balanced diet comprises different food groups like fruit and vegetables; whole grains; proteins (egg, lean meat, beans, legumes); dairy; and healthy fats (fish oil and avocado).
“A balanced diet is essential for maintaining optimal health and preventing chronic diseases,” Rimbawan said.
Carbohydrates should comprise about 40 per cent of one’s total daily calorie intake; one should consume complex carbs like whole grains. Proteins should account for about 30 per cent of your daily calorie intake, while fats should make up about 30 per cent (focus on healthy fats).
“Limit intake of saturated and trans fats, which can increase the risk of chronic diseases. Fruits and vegetables are rich sources of vitamins and minerals. Fibre for about 25 to 30 grams of fibre daily for adults. Fibre is essential for digestive health, helping to prevent constipation and reduce the risk of heart disease and diabetes.”
“When dietary intake is insufficient, incorporating supplements can help bridge nutritional gaps and support overall health.”
Rimbawan said that increasing the accessibility of healthier food choices by offering convenient, nutrient-dense meal replacements and snacks that are easy to prepare can be a good choice.
“These products can be particularly beneficial for individuals with busy schedules, helping them maintain a balanced diet with well-informed nutrition information. Additionally, the variety of personalised nutritional options can cater to different dietary needs, making it easier for people to adhere to healthier habits.”
Rimbawan also points out that weight management and wellbeing programme that typically features meal replacements, protein shakes, and supplements that promote balanced nutrition while managing caloric intake should be emphasised.
The programme ideally should also stress the importance of regular physical activity and provides resources and community support to keep individuals motivated and on track with their health goals. Herbalife, a leading health and wellness company and community, provide those food choices and programmes.
