5 STEPS TO HEALTHIER MEALS.
It is not much of a starch to say that eating is a national pastime in Malaysia. We Malaysians love our food! And how can we not, given the diverse culinary delights available to us every day? While enjoying food is certainly among the simple pleasure in life no one should deprive themselves of, it is not an excuse to neglect one of the key components of well-being - eating nutritionally balanced meals. However, eating healthy can be quite a challenge in our fast-paced modern lifestyle, and the worrying result of our poor eating habits are being brought to light.
According to the World Health Organisation's (WHO) Country Profile in 2011, Malaysia ranked first in the prevalence of overweight adults in Southeast Asia, at 44.2%. More recently, in 2014, it was estimated that 73% of deaths in the country resulted from non-communicable diseases (NCDs) - which are non-infectious, non-transmissible diseases, osteoporosis and hypertension.
This are 5 steps for Heather Meals
STEP 1
Using a 10 inch (25 cm) plate, image there is a line that goes through the middle, dividing the serving space in half, and one half is divided in two. Now, there are three sections on a plate - two quarters and one half.
STEP 2
Fill the first quarter of the plate. with carbs, which are the major energy source.Rice is the staple food for most Malaysians, but other foods that fall into this category include noodle, bread, cereals and wholegrain products.
STEP 3
Fill the second quarter with protein source. This section is for the meals and beans. Fish, poultry, meat, eggs, nuts, legumes and tofu belong here.
STEP 4
Fill the other half of the plate with vegetables and add on serving of fruits.This ensure a diet rich in fibre and all the essential vitamins and minerals. This largest portion of the plate can be filled with leafy greens and fibre-filled fruits such as apples, oranges, bananas and papaya.
STEP 5
Finally, complete the meal by drinking a glass of water. Staying hydrated is just as important as eating a balance diet. Although plain water is preferable, you can optimize for unsweetened beverages or milk and milk product to accompany a meal.
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