Eat Right, Enjoy Life!

Nutrition for LifeGood nutrition is tied to every aspect of your life. It keeps you vibrant, healthy and looking good. Fueling every moment of the day, it powers your accomplishments, dreams and ambitions. Good nutrition comes from making wise food choices, regular meals and eating in appropriate amounts. Besides this, you also need to stay active, maintain good mental health and definitely not smoke. We call this taking a holistic approach to wellness. It’ll help protect you from disease and give you the freedom to enjoy life to the full.

DR TEE E SIONG, KMN

PresidentNutrition Society of Malaysia (NSM)

Established in 1985, NSM is a non-profit organisation that has conducted several major child, family and women’s nutrition education programmes. In promoting nutrition science, NSM facilitates networking among its 500 professional members, organises annual scientific conferences and scientific update sessions, and publishes a scientific journal.

www.nutriweb.org.my

Wellness in IllnessEverybody can and should aspire to wellness. This includes those living with heart problems, diabetes, high blood pressure, cancer and so on. In spite (and because) of these common, serious and life-threatening chronic diseases, you should enjoy healthy eating. Coupled with a healthy lifestyle and treatment, good nutrition will help you stay well and delay (maybe even entirely prevent) medical complications. Having a disease is not the end of the road. Think wellness and let this be the start to a long and enjoyable life.

TAN YOKE HWA, AMN

PresidentMalaysian Dietitians’ Association (MDA)

Registered in 1994, MDA is a professional organisation of 350 dietitians involved in nutritional assessment, diagnosis, prescription and advice in medical nutrition therapy for the treatment of diseases. MDA promotes eating well throughout the lifespan in the community, and is also involved in nutrition and dietetic-related research.

www.dietitians.org.my

Eat for Ideal WeightIt’s hard to look great when you’re overweight. More important, unhealthy body weight can lead to many medical problems, including chronic metabolic diseases, a depressed immune system, and other conditions associated with nutritional excess. If you have a weight problem, don’t despair. With the right information, expert advice, an honest view of your body weight status, plus personal determination, you can work your way to optimum weight. It all starts with healthy eating and being physically active.

PROF DR MOHD ISMAIL NOOR FASc, FIUNS

PresidentMalaysian Association for the Study of Obesity (MASO)

Registered in 1994, MASO is an association comprising 150 professional members involved in both basic and applied research into the subject. It focuses on the study of causes, manifestations and prevention of obesity in Malaysia with the aim of providing a better understanding of obesity to healthcare professionals and the general public.

www.maso.org.my

Heed the call of Nutrition Month Malaysia, the country’s largest community nutrition education programme by the professional organisations:

Presented by Main Sponsor

Nutrition Society of Malaysia Malaysian Dietitians’ Association Malaysian Association for the Study of Obesity

Plan Your Food1. Start a food diary. Any attempt to manage your body weight requires that you are

keenly aware of what, how much and the times you eat. So start by taking stock of your current diet. Make a mental note or, better yet, every meal and snack you take over a week. Then, discuss your diary with a nutritionists or dietitian. He or she will be able to advise you how you can improve your food and eating habits. Contact your nearest Nutrition Information Centre under the Ministry of Health Malaysia. Visit www.nutrition.moh.gov.my for details.

2. Develop options. Keep a list of healthy (low-fat, high-fibre) foods or dishes you enjoy, and plan which to eat on a weekly basis. Think of 5-10 different breakfast, lunch, and dinner options. Eating within this list will make your eating more structured.

3. Plan healthy treats. Make it harder to reach out and grab an unhealthy snack. Conversely, keep healthier basics like these at home: low-fat milk and yoghurt, a variety of fresh fruits, vegetables (eg carrots and tomatoes), wholegrain crackers, and high-fiber cereal.

4. Set specific food rules. You can’t just tell yourself to eat healthily. Be specific: “I’m going to limit foods with santan to just once a week” or “I must have more vegetables than rice for lunch”. That way you know exactly what to do.

5. Do it yourself. Fats, oils and sugar are high in energy and often abundant in food available outside. They won’t help your weight-loss efforts. In order to limit your intake, try eating only food that you cook or prepare at home.

When it comes to looking good and healthy, what you put into your body is more important than what you put on it (eg creams and lotions). After all, eating healthily benefits the skin, hair, nails, teeth and even eyes, while protecting your internal organs from harm and damage. Conversely, poor nutritional intake (and lack of physical activity) can lead to problems, from unsightly skin conditions to full-blown disease. Eating the right foods will provide you with essential nutrients and other healthful components, the path to good looks and good health.

PhytochemicalsFree radicals are oxygen molecules that have been altered and made harmful by pollution. Free radicals are believed to damage body cells. They have been identified as the main culprit for wrinkles and other signs of premature ageing (they gobble up collagen and elastin, the fibers that support skin structure). They are also implicated in heart disease, blood vessel damage in diabetes, and the development of cancer. The good news is certain foods (especially fruits and vegetables) contain bioactive compounds which provide physiological and health benefits. Many of these compounds work as antioxidants and can help fight free radicals and reduce their toll on the body. Below are some major free radical fighters and the foods in which you can find them.

Polyphenols. These include flavones (in the edible skin of fruits), isoflavones (in soybeans) and flavonoids (both found in green and black tea). Research suggests that these polyphenols may help reduce LDL (‘bad’) cholesterol and lower the risk of certain cancers.

Carotenoids. Another group of bioactive compounds that are found in the orange-red pigments of many fruits and vegetables. Watermelon, papaya, mangoes and tomatos are rich in lycopene (associated with cancer risk reduction). Green leafy vegetables (their orange-red pigments are masked by chlorophyll) provide lutein (especially important to the eyes) and beta-carotene (please see below). Glucosinolates, found in vegetables of the Brassica family (eg cabbage, cauliflower, kailan, Brussel sprouts, Chinese cabbage and pak choy) are being investigated in reducing the risk of lung, colorectal and other cancers.

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Sick Of Being A Flyweight?Being skinny could simply be due to having a high metabolic rate. It doesn’t mean you’re unwell. However, in some cases, it can be associated with nutrient deficiencies, poor resistance to infections, chronic fatigue, anaemia as well as disturbances to glandular function. If you’re healthy and looking to achieve normal body weight, start by setting a reasonable weight gain target for yourself (0.5-1 kg per week). Increase your daily food intake to get an extra 500-1,000 kcal a day. You will also need to exercise daily, ensure sufficient sleep and avoid excessive stress. Weigh yourself at the same time on the same day every week. Consult a nutritionist or dietitian if necessary.

Looking Good & Healthy

Mental strain takes a toll on your vitality. Worry, anger and pent-up stress can wear you out. These negative emotions can also lead you to eat excessively (binge) or eat poorly. Here are some suggestions to help you better handle these difficult emotions.

Get your exercise. Go to sleep early. Take deep breaths. Vent your feelings.Listen to music.Write down your worries and focus on those you can solve. Let go of grudges. Find peace in helping others.Make time to re-discover the joy of being with family and friends. Stop looking for solutions in alcohol or recreational drugs.

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Young, Restless But

SedentaryAre you feeling too old for your age?

Your vigour is gone, your stamina is low and your youthful glow is all but wipe out? Well, you

can change all that by leading an active lifestyle. Yes, let it freshen you up, improve the way you look, lessen your stress and even

re-charge your brain cells. Just as important, it’ll take you off the path that’s heading to disease. Yes, risk factors for heart disease, diabetes and other medical problems build up from young. What’s even more worrying is that these diseases, previously thought to affect older people, are now increasingly being seen among people in their 30s. One of the main reasons is an obvious lack of physical activity and inappropriate dietary habits. This only proves that the invincibility of youth is a myth. Don’t you believe it!

Get Zesty!Many people are tired all the time and practically drag themselves through every work day. Go ahead, blame it on having too much to do with too little time. But do also ask yourself whether you’re eating healthily. It can put you in better control of the chaos. Here are a few nutritional tips to power your day.

1Have breakfast. People who eat breakfast feel better than those who skip their morning meal. Breakfast increases alertness, attention and memory – three crucial traits that’ll help you tackle the work and up your performance.

This ought to keep you out of trouble and maybe even pave the way to your next promotion! Plan to have a proper breakfast at home or, if necessary, at work. Nasi lemak, roti canai and teh tarik might be your favourites, but it’s not a bad idea to have bread, breakfast cereals, milk or malt beverages on most days of the week.

2Go light on lunch. Remind yourself (and the boss, if necessary) that lunch is a must to re-fuel for the afternoon. If you had breakfast in the morning, you’ll have just

the right appetite (not too full, not too hungry) for lunch by noon. You’ll be able to resist overeating. Supersized meals take up more time to digest and make you so lethargic and

drowsy afterwards, you’ll just want to crawl under the desk and snooze off the stupor. Make lunch rich with vegetables and have a serving of fruit.

3Snack healthily at your desk. After a smallish lunch, you might get hungry again by teatime in which case, have a healthy

snack. It’ll help keep your blood sugar and energy levels stable as the day wanes. Make each snack nutritious, a healthy mix of energy-giving carbohydrates, energy-sustaining protein and healthy fats. These add to meal satisfaction, so you don’t go hunting for food an hour later. A glass of milk or a cup of

yoghurt; a wholegrain sandwich, a cereal bar or a bowl of instant oatmeal; and dried fruit or nuts are very convenient healthy snacks for

the office.

4 Stay hydrated. It’s refreshing to splash water on your face when you’re tired. But it’s better to drink it. A large part of

your blood is made of water. When you don’t drink enough water, your body gets dehydrated and your vital organs (including the heart

and kidneys) are affected. This will result in a general feeling of tiredness. So, drink through the day and not just when you’re thirsty (it’s a sign that you’re already dehydrated). Water is best, although your body will also

benefit from the fluids in beverages, soups, fruit juices, whole fruits and vegetables.

Have you lost the strong, well-toned body you once had? Don’t worry, it’s in the photo album on the shelf. OK, on a more serious note, you can lose the excess body weight you’ve gained over the years and regain most, if not all, of your former self. All it takes is a combination of healthy eating and regular physical activity. But you can’t leave these to chance. You need a plan that will help you build new habits. Without planning, you’ll constantly be trying to figure out what and how to eat, and letting other things get in the way of exercise. Having a plan makes it easier to be disciplined and keep tabs on your progress. Try these tips for making a body care plan.

Are you all stressed out by the traffic snarls and long hours in the office? Are your days a dizzying blur that’s wearing you down, leaving you totally spent and exhausted?

OK, things might not be bad as that for you. But you have to admit it’s tough juggling busy schedules and personal responsibilities while trying to maintain a decent quality of life. After all, nobody says modern living is easy.

Well, stop for a moment and ponder this: how are you coping with life’s demands? Are you giving your body, mind and spirit the care that’s needed? Are you getting regular physical activity (pounding on your keyboard doesn’t count), spending time with loved ones, getting enough rest and, of course, we just have to ask – are you eating regular and healthy meals?

Healthy eating, bundled up with the rest of a healthy lifestyle, is vital to everyone. It may not change the pace or circumstances of modern life but it will certainly help you survive it ... with a glow in your cheeks, a smile on your lips, a spring in your step and a positive outlook that will make small work of great challenges.

This is your life and you simply have to make the most of it. So this Nutrition Month Malaysia, get some perspective, take stock of how you’re doing and make the decision to Eat Right, Enjoy Life!

IS THIS YOUR LIFE?

Dining At HomeHaving dinner with the family is one of life’s little pleasures. Whether eating at home or out, every meal should be varied and balanced. It is also best to have dinner early, at least 4 hours before bedtime.

Nutritionally speaking, dinner at home gives you opportunity to exercise maximum control over the nutritional quality of your meals. This can be ensured by planning your weekly menus, varying your cooking methods and even trying out a variety of healthier recipes. If dinner is prepared by the maid, teach her the basic principles of healthy cooking – reduce the oils, fats, salt & sugar, increase the amount of vegetables, and end with a fruit finale!

Body Care

Plan To Get ActiveFind the opportunities. The first thing to do is to incorporate physical activity in your daily routine. Decide to park further from the office so that you

can walk your way there. Use the stairs instead of the elevator. Make it a point to wash the car and do the gardening on weekends.

Walk the talk. Many sedentary people get all too excited and plan overly-ambitious exercise regimens for themselves. Before the week is out, they would have reneged on the plan. In a fortnight, they would have given up entirely. Be practical. Start by a taking a brisk 30-minute walk every morning or evening. It is sufficient to help you start burning off your excessive fat stores. If you can keep to that, you’re ready to think of engaging in other more demanding exercise.

Get started and keep it up. The best intentions to get active will not give you the body you crave unless you actually do it and keep it up. So, get moving today! Seeing that many people find it hard to make time for physical activity, put it into your schedule. Write it into your diary, punch it into your PDA and show up like you would a meeting or a date! We also recommend that you find a family member or friend to join your journey to fitness. Sign up together for dance classes. If you have kids, promise you’ll go swimming with them. Whatever your fancy, staying active is easier when there’s someone doing it with you. You can encourage and increase each other’s confidence. More important, the partnership makes it easier for you to keep your physical activity appointments.

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Rest, Restore, Rejuvenate

Vitamins Vitamins A, C & E are antioxidants that can help fight free radicals but they also keep you looking good & healthy through other ways. Vitamin A is important for maintaining and repairing tissues, especially of the eyes and skin. Even a slight deficiency may result in some skin-related symptoms, eg a dry, flaky complexion. The body uses beta-carotene as well as pre-formed vitamin A (from animal foods) to make Vitamin A. As for Vitamin C, make sure your diet includes plenty of it by eating citrus fruits and vegetables (such as bell peppers, broccoli, cauliflower, and leafy greens). These foods can help you meet your daily needs. You can find vitamin E in vegetable oils, nuts, seeds, olives, spinach, and asparagus.

B-vitamins are also important as they promote healthy skin, normal wound healing and healthy nails and hair. Deficiency of these vitamins may result in dermatitis (an itchy, scaly skin reaction), sometimes hair loss and mouth ulcers. B-vitamins are found in many foods including bananas, eggs, oatmeal, and rice.

Essential Fatty Acids (EFAs)EFAs comprise of omega-3 and omega-6. They are crucial to protect the skin’s natural oil barrier Without an adequate supply of EFAs, the skin becomes dry and prone to inflammation. Omega-6 can be obtained from poultry, grains, nuts (eg walnuts, cashewnuts) and many other foods Omega-3 is found in cold-water fish (eg salmon, sardines and mackerel); sunflower, pumpkin and other seeds.

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When it comes to taking the holistic approach to wellness, there are some general principles that apply to everyone, no matter what age, gender, occupation or health status.

• Enjoy a variety of foods. This will enable you to obtain the different combinations of energy (calories), nutrients (carbohydrates, proteins, fats, vitamins, minerals, fibre) and bioactive food components that different foods provide.

• Maintain a healthy body weight by balancing food intake with regular physical activity. Strive to achieve and maintain a healthy BMI ie from 18.5 to 24.9 kg/m2. Calculate your BMI using this formula:

BMI = weight (kg)

height (m) x height (m)

• Eat more rice, cereal products, legumes, fruits & vegetables. These provide complex carbohydrates, vitamins, minerals, fibre and phytochemicals that are important for good health.

• Minimise fat in food preparation & choose foods that are low in fat & cholesterol. Excessive intake of all types of fats is linked to obesity, heart disease, certain cancers and many other diseases.

• Use salt sparingly & choose foods low in salt. Your body needs only a very small amount of sodium. You actually don’t need to add any salt to your food, except for taste.

• Reduce sugar intake & choose foods low in sugar. No more than 15% of your daily energy requirements should come from refined sugar that’s found or added into your food and drinks. Consume no more than 75 g of refined sugar a day. Example: If the total energy required is 2000 kcal, limit your intake to 75 g a day.

Read nutrition labels. This is a great way to choose healthier food products from the dizzying range of choices on the supermarket shelf! Compare the energy and nutrient contents, and pay special attention to the amounts of fibre, fat, sodium and sugar contained in each product.

• Practise & promote breastfeeding. If you have children, give them the best nutritional headstart. Breastmilk provides all the energy and nutrients that baby needs for the first six months of life. It also protect baby from infection.

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Consume MOST (8–12 servings)

Consume LITTLE

Consume in MODERATION (2–3 servings)

Consume MORE (at least 5 servings)

Source: Ministry of Health Malaysia

HUNGERING FOR HEALTHY EATING?

Get a copy of EAT RIGHT, ENJOY LIFE, the official Nutrition Month Malaysia 2008 guide & recipe book. Only RM5 per copy.

Come one, come all! It’s happening

April 12 & 13, LG2, Blue Concourse, Sunway Pyramid (new wing). Free body weight checks and cholesterol, glucose & blood pressure tests, followed by nutrition advice from qualified nutritionists & dietitians. Plus children’s talent performances, loveable mascot appearances, great prizes and a whole lot of fun and games.

CARNIVAL!

For further details, contact Tel: (03) 5621 1408 or visit www.nutriweb.org.my