Category: Nutrition

WORDS LIM TECK CHOON

Nothing wrecks a diet as effectively as a meal at a fast food joint. A burger, a drink, and some fries may seem like a simple meal, but the calorie within the burger patty alone is considerable. Load up on sauce, mayo, cheese, extra patties and throw in the fries, and you’ll have a meal that will send your calorie consumption count into overload!

Not every trip to the fast food joint has to be a completely sinful indulgence, though. Stick to this simple plan.

Choose grilled items

These have fewer calories and less fat when compared to their breaded counterparts.

The smaller, the better

Pick the smallest portions – go small whenever possible. Avoid burgers with double or triple patties, as these would overload your calorie consumption count.

Pick the less sugary drink

When given the option, choose a drink that is low or free from sugar, such as mineral water or sugar-free soft drinks.

Skip the fries

If the option were available, switch out the fries with salad, corn, and other healthier options. Alternatively, order items separately instead of getting a meal set—you can skip the fries and the soft drink, and save a bit of money as well.

Watch the sauces!

Mayo, ketchup and chili sauce can cause the calorie count of your meal to bloat up by quite a bit. When it comes to these condiments, ask for less or skip them altogether. HT

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WORDS RACHEL SOON

In New Zealand, the green-lipped mussel (scientifically named Perna canaliculus) has been regularly eaten by indigenous Maori people for centuries. 

According to local history, people from Maori tribes living by the country’s coast had often told their European neighbours that the mussels helped them stay in good health. 

Curious, medical researchers took a closer look. They noticed that there were far fewer cases of arthritis among coastal Maori people compared to those living inland or people from European backgrounds.

Mussels and arthritis

Coincidentally, in the 1960s, US scientists had been on a mission to find new anti-cancer drugs by looking among marine animals. When they came across the New Zealand green-lipped mussel, they didn’t find what they were looking for, but they did instead find out that the mussel seemed to help reduce inflammation. This sparked an interest in testing out what this clan of clams could do for inflammation-related health problems.

Since then, multiple small-scale studies in people have found some evidence that adding green-lipped mussels to one’s regular diet can help relieve pains from mild-to-moderate osteoarthritis, as well as rheumatoid arthritis.

While it’s hard to pinpoint the components of the mussels responsible for soothing inflamed joints, some possible candidates include:

• Omega-3 fatty acids. Omega-3 fatty acids are popularly known for their heart health benefits, but they’ve also shown some anti-inflammatory effects.

• Furan fatty acids (F-acids). Also a fish oil component, F-acids have shown some potent antioxidant abilities.

However, before you start binging on mussels thinking they’ll get rid of your joint aches, keep in mind that trial results have been mixed; some of them showed little or no effect. Part of the problem was that the amount and type of mussel preparation in the various studies—whether fresh or freeze-dried, whole mussel or extract thereof—varied a lot, making it difficult to say just how much mussels and how often they should be taken to make an impact.

References: 1. Mayo Clinic. (n.d) Arthritis: symptoms & causes. https://www.mayoclinic.org/diseases-conditions/arthritis/symptoms-causes/syc-20350772 2. Wane, J. (2017, May 3). Mussel power: how the green-lipped mussel became NZ’s first ‘superfood’. Noted. https://www.noted.co.nz/health/health-nutrition/mussel-power-how-the-green-lipped-mussel-became-nzs-first-superfood 3. Ulbricht, C., et al. (2009). An evidence-based systematic review of green-lipped mussel (Perna canaliculus) by the Natural Standard Research Collaboration. J Diet Suppl.;6(1):54-90. 4. Calder, P.C. (2010). Omega-3 fatty acids and inflammatory processes. Nutrients;2(3):355-374. 5. Wakimoto, T., et al. (2011). Furan fatty acid as an anti-inflammatory component from the green-lipped mussel Perna canaliculus. Proc Natl Acad Sci U S A.;108(42):17533–17537. 6. Food and Agriculture Organization of the United Nations. (n.d). Cultured aquatic species information programme: Perna canaliculus. http://www.fao.org/fishery/culturedspecies/Perna_canaliculus/en

WORDS LIM TECK CHOON

In light of the data presented in the 2019 National Health & Morbidity Survey (NHMS, see page 10), we catch up with Dr Tee E Siong, President of the Nutrition Society of Malaysia, for his views on the matter.

Dr Tee, what are your thoughts on the NHMS 2019 data on non-communicable diseases((NCDs)? 

I am not exactly surprised by the findings in NHMS 2019. The data on NCDs have been high over the past 3 decades. This report has showed us clearly that the problem of NCDs remain high levels in the country. 

Undernutrition problems

I guess what disappoints me most is the very high prevalence of undernutrition problems (stunting and anaemia). 

Stunting among children under 5 years was reported to be about 18% in 2006-2015. Now it has risen to almost 22%. 

Anaemia, caused mostly by lack of iron in the diet, was reported to be 30% among women of reproductive age, higher than the 23% reported in 2015. 

With better health facilities, better socio-economic conditions, these undernutrition problems should be slowly reduced to very low levels. Such findings of high prevalence of undernutrition are disappointing. 

Lack of awareness of one’s health conditions

I am also rather disappointed that the proportion of the population not knowing that they have high blood cholesterol and hypertension remains high. Health care professionals have been raising the awareness of importance of having regular health checks. But the levels remain high! That should be telling us that we need to do more in this aspect. 

Good news from the fndings

There is some optimism in the findings. The prevalence of overweight/obesity problem appears to have risen only slightly compared the data in 2015. Proportion of the population with high blood cholesterol and hypertension is either dipping or more or less stable.

Why do you think NCDs continue to remain prevalent to such a degree in Malaysia? 

There are obviously various reasons for this disappointing scenario. One main reason I feel is the lack of coordinated and collaborative intervention programmes implemented by all stakeholders. 

Firstly is the lack of coordination among various government ministries. Malnutrition problems is not merely the responsibility of Ministry of Health, but should include several relevant ministries, such as education, agriculture, women, and social welfare. 

In addition, there is lack of systematic collaboration with other stakeholders including academia, professional bodies and the private sector. 

A strategic alliance of these stakeholders will be able to garner the available expertise and resources. We need systematic intervention programmes to reach out to all the corners of the country, all the time. We need to focus on the younger generation, especially toddlers and school children, as investing in prevention of malnutrition in these groups is the only way towards healthier generations of future Malaysians. 

How can other stakeholders, in your opinion, work together with nutritionists towards this goal?

Many nutrition-related programmes by other government ministries are needed in order to positively improve nutrition outcome of the population. 

Strategies and programmes from the Ministry of Agriculture and Food Industries play key roles in ensuring food and nutrition security. Affordable, safe and nutritious foods must reach the community to enable healthy eating messages to be practiced by the people. 

The Ministry of Education hold the key in enabling school children to be exposed to nutrition education and healthy nutrition practices. 

The Ministry of Housing and Local Government can enable better and safe facilities for living and exercise for the population. 

In your opinion, how can nutritionists step up to further encourage Malaysians to live a healthier lifestyle? 

For the successful implementation of nutrition intervention programmes throughout the country, it is imperative that we have adequate number of trained nutritionists. They must be constantly available to the grassroot, to help the population to empower themselves to prevent against malnutrition problems. 

Regulations for the Allied Health Professions (AHP) Act have been gazetted and will come into force from July 2020. With this development, nutritionists should be even more motivated to step up their role to be in the forefront of public health nutrition in the country. I would urge them to champion nutrition, spread healthy nutrition throughout the country. We need to empower all the rakyat.

What is your advice to an individual who wish to get started on the track to healthy eating and staying active? 

There are many nutrition resources on the web. I would urge the public to be more discerning in selecting which resources to follow and which information to adopt. 

The public should rely on reliable professional sites such as the Ministry of Health and the Nutrition Society of Malaysia (NSM) for nutrition information. NSM’s own website (www.nutriweb.org.my) has a variety of information, addressing various issues in nutrition. 

Even with the availability of the best nutrition information, it is extremely important for the individual to be consistent in practicing the nutrition advice, be disciplined with oneself. This will then enable the such information to be translated into behavioural change and put into practice in order to bring about beneficial health outcomes. 

Does NSM have any programmes or events that the public can look forward to? 

We certainly do! NSM is now 35 years old. We have had several programmes to promote healthy eating and active living among the public over the years. 

One regular programme is the large scale nationwide community nutrition promotion programme called Nutrition Month Malaysia which is initiated in April every year. In line with the way of working under the current pandemic conditions, NMM has increased its online educational materials. Do drop by our website and look up our social media postings for a variety of healthy eating tips. 

A new initiative of NSM is the launch of NSM Nutrition Roadshows 2.0 earlier this year. This is to enable us to reach out to many more Malaysians, to share about healthy eating and active living utilizing social media platforms, Facebook and Instagram. We have a variety of activities, including healthy nutrition postings, healthy cooking tips with recipes and cooking videos, quizzes. Visitors to our Facebook will also be able to listen to interviews with nutritionists who will address a variety of current nutrition topics.

AUTHORS: PRAMILA MANI MARAN AND DR NURUL HUDA RAZALLI

With the enforcement of Movement Control Order (MCO) during the COVID-19 pandemic, many of us have been living by ourselves, away from families and relatives for months and even a year.

During this period, many people especially college students who are living away from homes have developed unhealthy eating behaviors among them. Usually for those who live alone, their diets are high in sugar, salt, preservatives and fats. The existence of food deliveries makes it easier than ever to obtain unhealthy foods.

Many also tend to feel greater amounts of emotional stress due to lifestyle changes imposed by the MCO, which can further propagate unhealthy eating habits.

Given the prolonged nature of the MCO, such unhealthy eating habits may increase one’s risk of health complications such as obesity, diabetes, cardiovascular diseases and weakened immune system.

TIP 1

PRACTICE THE QUARTER-QUARTER-HALF CONCEPT

The concept of quarter-quarter-half or “’suku-suku-separah’ is a simple way to visualize the proper portions of food on a plate.

A quarter of the plate is for carbohydrates (rice, fried mee, etc), while another quarter for protein (poultry, fish, legumes, etc). The remaining half of the plate should be filled with vegetables and fruits.

Follow this simple principle to ensure that every meal contains all necessary nutrients, regardless of whether the meal is cooked at home or bought from the outside.

TIP 2

PLAN MEALS IN ADVANCE

It can be hard to decide what to eat at the spur of the moment when one is demotivated or stressed. Hence, preparing a weekly meal plan in advance allows for proper coordination of meals even when one is feeling the blues.

Once a weekly meal plan is done up, it is a simple matter of preparing a list of necessary ingredients for that week and purchasing what is needed in a single shopping trip.  

Need ideas for a meal plan? Look up ideas and recipes from the Internet or YouTube. Remember, each meal doesn’t have to be fancy or sophisticated—just keep it simple, delicious, and healthy.

TIP 3

COOK IN BULK!

Cooking in bulk can be a huge time- and energy-saver for those occupied with work or studies, especially when working or studying from home sometimes sees one stuck at the desk far longer than a usual work or study day!

For example, try cooking a few days’ worth of food and allocate the food into meals throughout next few days. Cooked dishes can be stored in containers and placed in the freezer until needed.

This reduces future meal preparations into a simple matter of taking some time to thaw and heat up the food. Saves time, saves electricity!

BONUS TIP

Keep an eye out on leftovers. Some of them can be saved up for later uses such as to make delicious stews, stir-fries, or salads.

Pramila Mani Maran is a Student of Master’s Clinical Nutrition at Universiti Kebangsaan Malaysia, and Dr Nurul Huda Razalli is a Dietetics Lecturer in the same university.

References:

1. Bjarnadottir, A. (2017). 19 clever ways to eat healthy on a tight budget. Healthline. https://www.healthline.com/nutrition/19-ways-to-eat-healthy-on-a-budget

2. Brug, J. (2008). Determinants of healthy eating: motivation, abilities and environmental opportunities. Family practice, 25 Suppl 1, i50–i55. https://doi.org/10.1093/fampra/cmn063

3. Chae, W., Ju, Y. J., Shin, J., Jang, S. I., & Park, E. C. (2018). Association between eating behaviour and diet quality: eating alone vs. eating with others. Nutrition journal, 17(1), 117. https://doi.org/10.1186/s12937-018-0424-0

4. Elmacıoğlu, F., Emiroğlu, E., Ülker, M. T., Özyılmaz Kırcali, B., & Oruç, S. (2021). Evaluation of nutritional behaviour related to COVID-19. Public health nutrition, 24(3), 512–518. https://doi.org/10.1017/S1368980020004140

When you hear the word “protein”, what is the first thing that crosses your mind? Most people would associate protein with foods like chicken, beef or fish and how it functions to build our muscles. But protein is so much more than that. Protein is the building blocks of life! In fact, protein is the second most abundant compound in the body after water. It is a type of macronutrient that is essential at every stage of life and serves many important roles in our body. 

Interestingly, despite the important roles that protein play, the Herbalife Nutrition Asia Pacific Nutrition Myths Survey 2020, indicated that up to 37% of Malaysians believe that our body requires less protein as we grow older. This shows that many still have mixed misconceptions about protein. This article aims to shed light on protein, especially concerning soya, which is also a substantial source of protein in our diet.

DEBUNKING THE SOYA MYTHS

MYTH: ALL SOYA PRODUCTS ARE MADE FROM GENETICALLY-MODIFIED ORGANISMS (GMOS)

Not all soya products are made from GMOs. Various non-GMO tofu, tempe, and soya milk are widely available in the market. And even if the product has GMO-origin, there is currently no clear evidence that eating GMO soya beans or products would have any adverse health effects.

MYTH: EATING SOYA INCREASES THE RISK OF BREAST CANCER

This saying came from the belief that isoflavones (plant oestrogens) found in soy can increase the risk of cancer.  Studies have shown that soya isoflavones, regardless of the source, do not exert any harmful effect on breast tissues. On the contrary, high intake of soya may actually decrease the risk of breast cancer. A prospective study on 300,000 Chinese women and meta-analysis of dose-response showed that a higher soya intake may in fact provide considerable benefits for the prevention of breast cancer.

MYTH: SOYA PHYTOESTROGENS INHIBIT THYROID FUNCTION

Various studies and comprehensive reviews have actually showed that neither soya foods nor isoflavones have any adverse effect on thyroid function in men or women with normal thyroid gland function. Plus, European Food Safety Authority has also concluded that isoflavones do not adversely affect the breast, thyroid or uterus functions of postmenopausal women.

MYTH: SOYA CAUSES MEN TO BE MORE FEMININE

Extensive reviews have indicated that consumption of soya proteins or isoflavones has shown no effect on male reproductive hormone levels in the body.

Question:

I have high cholesterol levels, and I tend to eat a lot especially during the festive season. With the Raya celebrations around the corner, is there any way for me to limit my food intake?

Answer:

According to the National Health Morbidity Survey (NHMS) findings released in 2015, the prevalence of high cholesterol levels is very high – almost 48% of Malaysian adults have high cholesterol levels. The prevalence has been increasing over the past decade. 

When you eat too much fatty foods, the cholesterol in these foods is absorbed into your bloodstream. When the cholesterol levels in the bloodstream become excessive, cholesterol starts accumulating on your blood vessels walls if nothing is done. 

If you eat too much of high-fat foods like fried foods but you still exercise, your body will burn the excessive fats. So, set aside more time to exercise a few hours after a heavy meal. 

Also, bring your friends along when you go out so you all can share the food. This way, you’re more likely to eat in moderation. Don’t eat like there’s no tomorrow! 

It is not necessary to leave out the foods that you love. Instead, discipline yourself to eat moderate portions and exercise regularly. That way, you can keep your cholesterol levels under control.

 Nurul Iliani Ahmad   Senior Nutritionist

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