Guideline for Healthy Eating (Malaysian Food Pyramid) PDF

RND11903 BIOCHEMISTRY AND NUTRITION Principle of Nutrition in Health Promotion: GUIDELINE FOR HEALTHY EATING  LEARNING OUTCOMES At the end of the session, students should be able to: define various terminology and healthy diet; state the key messages in Malayisa Dietary Guideli...

RND11903 BIOCHEMISTRY AND NUTRITION Principle of Nutrition in Health Promotion: GUIDELINE FOR HEALTHY EATING  LEARNING OUTCOMES At the end of the session, students should be able to: define various terminology and healthy diet; state the key messages in Malayisa Dietary Guidelines 2010; Explain about Malaysia Food Pyramid; Identify the standard measurement used in dietary guidelines; Describe about MyPlate model; State the 3 keys to eating right. 2  INTRODUCTION A healthy diet is important to supply nutrients and to reduce risk for diet-related non- communicable diseases, such as obesity, diabetes mellitus, hypertension, cardiovascular diseases, and some forms of cancer. Healthy and balanced eating habits provide energy and nutrients required to maintain health and well-being. A healthy diet ensures that nutrient deficiency or excess can be prevented. The Malaysia Food Pyramid serves as a guide to provide healthy diet. 3  INTRODUCTION The Malaysia Dietary Guidelines (MDG) 1999 suggested three considerations when planning healthy meals: i. Eating a balanced diet ii. Consume a wide variety of food iii. Consume foods in moderation The MDG is primarily to assist nutritionists, dietitians and healthcare providers in providing nutritional health education to clients/patients to enhance health. The revised edition of Malaysian Dietary Guidelines 2010 are for Malaysians over 20 years of age; incorporating the food preferences of different ethnic groups, 4  TERMINOLOGY -MDG 2010- Adequate diet An adequate diet provides enough energy, nutrients and fiber to maintain individual’s health. A diet that is adequate for one may not be adequate for another. Balanced diet Diet that contains the combination of foods that provide the proper balance of nutrients. The right balance of nutrients needed to maintain health can be achieved by eating the proper balance of all healthy foods including fruits, vegetables and meat. 5  TERMINOLOGY -MDG 2010- Food group A food group puts together foods of similar nutrient content and function, for example similar in calories, carbohydrates, protein and fat content. There are five food groups. Moderation Moderation is the key to a healthy diet. Moderation refers to eating the right amounts of foods to maintain healthy weight and optimize the body’s metabolic process. 6  TERMINOLOGY -MDG 2010- Serving size In the dietary guidelines, serving size is the recommended amount of food consumed daily in household measures used for food and drinks, for example cup, plate, bowl, tablespoon and teaspoon. 7  TERMINOLOGY -MDG 2010- Variety Refers to eating many different types of food each day. Ensure better selection of healthier food. Recommended nutrient intake (RNI) Is the daily intake which meets the nutrient requirements of almost all (97%) healthy individuals, in an age and gender-specific population group. RNI and the upper tolerable nutrient intake should be considered sufficient to prevent dificiency, maintain optimal health while avoiding toxicity. 8  HEALTHY DIET A healthy diet is a diet that provides the proper combination of energy and nutrients. Four characteristics to explain a healthy diet: i. Adequate ii. Balanced iii. Moderate iv. Varied -MDG 2010- 9  KEY MESSAGES IN MDG 2010 1 Eat a variety of food within your recommended intake. 2 Maintain body weight in a healthy range. 3 Be physically active everyday. 4 Eat adequate amount of rice, cereal products & tubers. 5 Eat plenty of fruits and vegetables everyday. Consume moderate amount of fish, poultry, egg, legumes & 6 nuts. 7 Consume adequate amounts of milk and milk products. 10  KEY MESSAGES IN MDG 2010 Limit intake of food high in fats and minimize fats & oils in 8 food preparation. 9 Choose and prepare food with less salt and sauces. 10 Consume food and beverages low in sugar. 11 Drink plenty of water. 12 Practice exclusive breastfeeding from birth until 6 months and continue breastfeed until two years of age. 13 Consume safe and clean food and beverages. 14 Make effective use of nutrition information on food labels. 11  Malaysian Food Pyramid Is a visual tool to guide individual in consuming healthy diet. A guide to provide framework for the types and amount of food that can be eaten in combination to provide a healthy diet. Consists of four (4) levels that represent five (5) food groups and its recommended number of servings per day. From the bottom to the top of the food pyramid, the size of each food group becomes smaller indicating that we should: – eat more of the food at the base of the pyramid – eat less of the food at the top of the pyramid 12 Malaysian Food Pyramid 13 Malaysian Food Pyramid Daily serving size (1500 to 2500 kcal/day) 14  Malaysian Food Pyramid Distribution of number of servings according to food groups based on calorie value 15  Malaysian Food Pyramid Level 1 Rice, noodles, bread, cereal, cereal products and tubers Main source of carbohydrates which provide energy (50 – 55% of total daily energy). Great source of vitamins, mineral and dietary fiber. Dietary fibers helps in regular bowel movement, enhance gut health, lowering cholesterol and blood glucose. Choose grain products from whole grain such as whole meal bread, brown rice, oats and barley. 16  Malaysian Food Pyramid Level 1 Rice, noodles, bread, cereal, cereal products and tubers 17  Malaysian Food Pyramid Level 1 Rice, noodles, bread, cereal, cereal products and tubers 18 Malaysian Food Pyramid Level 2 Fruits and Vegetables 19  Malaysian Food Pyramid Level 2 Fruits and Vegetables Good source of fiber, vitamins, minerals and phytochemical which help strengthen our immunity system, prevent several chronic diseases and certain types of cancer. Eat plenty and variety of fruits and vegetables everyday. Choose fresh fruits and vegetables. Eat at least three (3) servings of vegetables and two (2) servings of fruits a day. 20 Malaysian Food Pyramid Level 2 Fruits and Vegetables 21 Malaysian Food Pyramid Level 2 Fruits and Vegetables 22  Malaysian Food Pyramid Level 3 Fish, poultry, meat and legumes Good source of protein, which is the body’s building block. Rich in vitamin B, iron, folate and zinc. Legumes are good source of protein, also excellent source of dietary fiber. Choose fish more frequently if possible. Choose meat and poultry that are low in fat and cholesterol, for example, remove chicken skin before cooking or choose lean meat. 23  Malaysian Food Pyramid Level 3 Fish, poultry, meat and legumes Recommended serving: – 1 to 2 servings of poultry, meat or egg – 1 serving of fish – ½ to 1 serving legumes 24  Malaysian Food Pyramid Level 3 Fish, poultry, meat and legumes Recommended serving: – 1 to 2 servings of poultry, meat or egg – 1 serving of fish – ½ to 1 serving legumes 25 Malaysian Food Pyramid Level 3 Fish, poultry, meat and legumes 26 Malaysian Food Pyramid Level 3 Fish, poultry, meat and legumes 27 Malaysian Food Pyramid Level 3 Fish, poultry, meat and legumes 28 Malaysian Food Pyramid Level 3 Milk and Dairy Products 29  Malaysian Food Pyramid Level 3 Milk and Dairy Products High in protein, rich in calcium and a wide range of minerals & vitamins such as vitamin A, riboflavin, vitamin B12 and zinc. Milk helps to build strong bones and teeth. Maximize bone gain from early age to prevent osteoporosis later in life. Milk and dairy products should be consumed everyday regardless of age. Consume 1 to 2 servings a day. 30 Malaysian Food Pyramid Level 3 Milk and Dairy Products 31 Malaysian Food Pyramid Level 3 Milk and Dairy Products 32  Malaysian Food Pyramid Level 4 Fats, Oils, Sugar and Salt Located on the top of the pyramid Should be taken in small amount only Excessive intake of fats, oils, sugar and salt lead to higher risk for diet-related non-communicable diseases such as obesity, diabetes mellitus, cardiovascular diseases, renal impairment, hypertension and cancers. 33  Malaysian Food Pyramid Level 4 Fats, Oils, Sugar and Salt Limit intake of food high in fats, oils, sugar and salt and minimize use in food preparation. 34 Standard Measurements used in Dietary Guidelines 35 MyPlate 36 MyPlate 37  3 Keys to Eating Right B-M-V (Balance-Moderation-Variety) 38 Choose and Eat Right Choose and Eat Right Choose and Eat Right Choose and Eat Right Choose and Eat Right Choose and Eat Right Summary 45 Summary 46 Summary 47 Summary 48 Summary MyPlate 49 CHOOSE WELL EAT WELL LIVE WELL 50