Tips to healthier lifestyle - Nutrition Society Malaysia
Transcription
Tips to healthier lifestyle - Nutrition Society Malaysia
a o t Tips Healthier Lifestyle: ISBN 978-967-5737-03-9 A Practical Nutrition Guide for The Family Published by Nutrition Society of Malaysia Malaysian Dietitians’ Association Malaysian Association for the Study of Obesity Nutrition Month Malaysia 2012 National Steering Committee Chairman Contents Dr Tee E Siong, KMN Members Nutrition Society of Malaysia: Assoc Prof Dr Zaitun Yassin, KMN Dr Mahenderan Appukutty Malaysian Dietitians’ Association: Ms Indra Balaratnam Malaysian Association for the Study of Obesity: Prof Dr Norimah A Karim Dr Zawiah Hashim 3 Towards A Healthier You, Healthier Family 4 6 8 Don’t Be a Heavyweight Secretariat (263773-W) 12A, Jalan PJS 8/4, Mentari Plaza, Bandar Sunway 46150 Petaling Jaya Tel: 03-5632 3301 Fax: 03-5638 9909 Email: [email protected] Disclaimer Guide to Achieving a Healthier Diet Eating Healthily Even When You Dine Out 9 Eat Healthily – Cook Your Own Meals Healthy Shopping: 10 What are Nutrition Labels? 12 Be Active! This book is not in any way intended to subsitute medical advice from your doctor or health professionals. When in doubt, please consult your doctor. The Nutrition Society of Malaysia (NSM), Malaysian Dietitians’ Association (MDA) and the Malaysian Association for the Study of Obesity (MASO) are not liable for any issue arising from the use of this book. NSM, MDA and MASO do not endorse any products and are not responsible for any claims made in the advertisements. Intellectual property is vested in the Nutrition Month Malaysia (NMM) programme. No part of this book shall be reprinted without the written permission of the National Steering Committee of NMM. Copyright reserved © Nutrition Month Malaysia (NMM) 2012. Growth Reference Charts 14 15 BMI-for-Age Charts (2 to 5 years old) BMI-for-Age Charts (5 to 18 years old) Towards A Healthier You, Healthier Family Chronic lifestyle diseases have become a plague of modern living. The prevalence of diseases such as obesity, hypertension, diabetes, heart diseases and cancers are at an all time high, and are the leading causes of mortality in the world. The World Health Organization has reported that 36 million out of the 57 million (or 63%) global deaths in 2008 were due to chronic lifestyle diseases. In Malaysia, these diseases are estimated to account for 67% of all deaths! These diseases, also known as non-communicable diseases, do not just manifest overnight. They are the result of sedentary lifestyles and unhealthy diets, practised over the years. These diseases are in fact easily preventable by practising a healthy lifestyle. Hence, prevention should start from a young age, and the best place to begin is within the family. The Malaysian Dietary Guidelines have provided 14 key messages to help guide you and your family towards a healthier lifestyle. 1. Eat a variety of foods within the recommended intake. 2. Maintain body weight in a healthy range. 3. Be physically active every day. 4. Eat adequate amounts of rice, other cereal products (preferably whole grain), and tubers. 5. Eat plenty of colourful fruits and vegetables every day. 6. Consume moderate amounts of fish, meat, poultry, eggs, legumes and nuts. 7. Consume adequate amounts of milk and milk products. 8. Limit intake of foods high in fats and minimise fats and oils in food preparation. 9. Choose and prepare foods with less salt and sauces. 10. Consume foods and beverages low in sugar. 11. Drink plenty of water daily. 12. Practise exclusive breastfeeding from birth until six months and continue to breastfeed until two years of age. 13. Consume safe and clean foods and beverages. 14. Make effective use of nutrition information on food labels. Don’t Be A HEAVYWEIGHT Body weight is a major influence on health throughout life. Overweight people (even children) are generally less healthy and are more prone to illnesses such as diabetes, hypertension, heart diseases and cancers. This is why it is important for everyone to maintain a healthy weight within the recommended range. To assess the nutritional status of yourself or your family members, the best way is to weigh regularly at least twice a month at the same time. It would help to invest in a good weighing scale to ensure that the readings are accurate and precise. Just knowing the weight is not enough; you must also calculate the body mass index (BMI) as well. BMI is a simple index of weight-for-height that is commonly used to classify overweight and obesity in individuals. Calculating BMI Step 1: Measure Weight Step 2: Measure Height Step 3: Calculate BMI When you have measurement for weight and height, you can now calculate BMI according to the formula: BMI = weight (kg) height (m) x height (m) Chubby and Cute, But Are They Healthy? Chubby kids are always cute, but do you often wonder if your child has the right weight for his height and age? The simplest and most effective way of determining your child’s nutritional status and whether he is receiving optimal nutrition is by calculating his BMIfor-age and comparing the values to the WHO growth standard (refer page 14-15 for the BMI-for-age charts for your children). Regular assessment of your child’s BMI-forage can help you find out if your child is normal, underweight, overweight, or obese. Do remember to use the appropriate BMI-for-age charts, as they are gender specific. Risky Weights & Waists for Adults Adults too should regularly assess their health as it helps determine their current nutritional status, as well as risk for chronic diseases. Measure your BMI, and if your BMI is more than 25, you are at a higher risk of developing diseases such as heart disease, diabetes, certain cancers, etc. Do take note that for adults, we need to use the following BMI cut-off points: Body weight classification BMI cut-off points for definition (kg/m2) Health risk Underweight <18.5 Normal range 18.5 to 24.9 Overweight 25.0 to 29.9 Moderate ≥ 30.0 High Obese Low Waist circumference is another way of assessing your nutritional status and health risk of an adult. Excess fat accumulated at the abdominal (stomach) area is associated with greater health risk (e.g. heart disease, diabetes) compared with fat around other regions of the body. Measuring your waist circumference will help determine your abdominal fat. Take care that these measurements do not exceed the cut-off points! Waist circumference cut-off points Health risk Men Women < 90cm (35 inches) < 80cm (32 inches) Low ≥ 90cm (35 inches) ≥ 80cm (32 inches) High It is important to carry out regular weight assessments, for both you and your children, to determine your family’s nutritional status. This will not only aid you in maintaining a healthy body weight and waist circumference, it will also help in preventing chronic lifestyle diseases. Guide To Achieving A Healthier Diet With so many food choices available in Malaysia, we sometimes tend to forget about eating healthily! Healthy eating is as simple as eating regular meals that provide the proper combination of nutrients and energy required for your body. A healthy diet, together with consistent physical activity is the key to a healthy body weight, as well as to overall health and well-being. You can ensure that you and your family will obtain all the necessary nutrients and energy by using the Malaysian Food Pyramid. It is a simple visual tool to guide you to a healthier diet by helping you and your family to make appropriate choices in the types and amount of foods to be consumed daily. The pyramid will help you to achieve: BALANCE Eat all the 5 food groups daily. Foods at the bottom should be eaten adequately, while those at higher levels should be eaten less. Each food group performs different main functions and the right combination of these is essential for optimal health. MODERATION Follow the number of servings that is recommended to prevent overeating, which may lead to being overweight. Each time you eat a meal, be mindful of the serving size so as not to overeat. Do not participate in “eat-as-much-as-you-like” promotions. VARIETY Ensure that you have a mix of foods from each level of the pyramid, as no single food can give you all the nutrients you need. This practice also makes your meals more interesting to all in the family! Fats, oil, sugar and salt Eat less Fish, poultry, meat and legumes Milk and milk products ½–2 servings of meat/ poultry/egg/day ½–1 serving legumes/day Eat in moderation 1–3 servings/day Eat in moderation Fruits Vegetables 2 servings/day Eat plenty 3 servings/day Eat plenty Rice, noodle, bread, cereals, cereal products and tubers 4-8 servings/day Eat adequately Malaysian Food Pyramid Eating Healthily Even When You Dine Out Malaysia, a multiracial and multicultural country, is well known as a food haven. Various cuisines from different ethnicities leave us spoilt for choice, but it is still important to choose wisely (and in moderation- watch out for portion), especially when eating out. Here are some tips for different cuisines when you eat out: Cuisines Healthier Tips Malay • Avoid those cooked with lots of santan (eg masak lemak, rendang). • Choose healthier dishes such as, masak pindang, asam pedas, tom yam soup). • Avoid deep fried meat and opt for grilled or “bakar”. Nasi goreng paprik • Avoid those cooked with too much oil or ghee. • Avoid beverages that contain condensed milk or too much sugar. Roti canai with dhal gravy Plain tosai with dhal gravy Briyani rice (cooked with ghee) + dishes White rice + dishes and vegetables Indian Chinese Western • Avoid those cooked with too much oil. • Choose steamed or roasted meat instead of deep fried. • Choose dishes made with tomato-based sauce rather than cream-based. • Opt for fresh fruit instead of high-calorie cakes and tarts for dessert. Choose Less Often Choose More Often White rice paprik Curry mee Asam laksa Fried fish Ikan bakar Pisang goreng Fresh banana Kuih seri muka Red bean pau Vadai Puttu mayam Fried chicken Tandoori chicken Chicken rice with fried chicken Chicken rice with steamed chicken & pak choy Fried kuih-teow Kuih-teow soup Fried dumpling, fried yong tau fu Dumpling in soup, yong tau fu in soup Char kuey Steamed popiah Fried fish and chips Grilled fish and baked potatoes Chicken burger with French fries Tuna sandwich Spaghetti carbonara (white cream sauce) Spaghetti marinara (tomato and seafood) Doughnut Sardine bun Use these tips as guidelines when eating out: • Choose meals that are steamed, grilled, roasted, boiled, or broiled, instead of those that are fried or deep-fried. • Ask for food to be prepared healthier, eg less oil, less salt or soya/oyster sauce, and more veggies, and less sugar in drinks. • Choose “small” or “medium” portions; do not fall for ‘economical size-up’ gimmicks. You can also share large meals between family members. Eat Healthily – Cook Your Own Meals Eating home-cooked meals will give you more control over the food you serve for yourself and your family. Get creative when cooking your meals – you can use alternative ingredients or different cooking styles when preparing your favourite dishes. This way, you can still enjoy delicious meals, just more nutritious and healthy! Use healthier ingredients/condiments to substitute some of the more high fat, sugar, or salt ingredients. Some of these include: • Spices (eg cinnamon, ginger, turmeric, mustard); • Herbs (eg basil, parsley, lemon grass, mints, celery (daun sup), coriander (daun ketumbar); • Low-fat milk instead of coconut milk (santan); • Fruit puree or pure fruit juice – natural sweetness. Good to know… • Each tablespoon of oil you use when frying adds more than 100 calories! • When you deep-fry meats with skin, eg chicken, which contains saturated fat, you simply add more fat to them. • Deep-frying for long periods cause degradation of the oils – the oil is then not suitable for further use to prepare other dishes. • Starchy foods, eg fries, potato chips, bread-crumbed foods, cooked in fats heated to more than 160°C contain significant amounts of acrylamide – a chemical that may cause cancers (carcinogen). Cooking styles can determine how healthy and nutritious your meals will be. Certain cooking styles are healthier than others, and also result in different tastes, textures, and presentations of the foods. Some of these methods include: • Steam • Soup • Stew • Roast • Grill • Poach • Stir fry • Sauté Healthy Shopping: What Are Nutrition Labels? These labels, also known as nutrition information panels (NIP), are tables found on the label of a packaged food and show the amount of energy, carbohydrates, protein and fat, and sometimes, vitamins, minerals and other nutrients contained in the product. Reading these labels can help you choose healthier options of foods and beverages, as well as: • Compare the nutritional value of different brands of similar foods. • Help you decide which foods fit into your eating plan or is appropriate, especially if you have certain health conditions such as, high blood pressure or high cholesterol. • Use them as a tool to plan a healthy, balanced diet. Understanding the Serving size: 5 pieces (20g) / Servings per package: 5 Nutrients Per 100g Per serving (20g) Energy, kcal 525 105 Carbohydrate, g 56.2 11.2 Protein, g 8.0 1.6 Fat, g 29.8 6.0 • Nutrient listing – List of energy, carbohydrates, protein and fat, as well as vitamins and minerals contained in the product. • Amount of nutrients – The amount of energy and nutrients per 100g (solid foods) or per 100ml (beverage). 10 • Amount of nutrients per serving – Amount of nutrients and energy each serving of the food provides. Other items in the food label There are other important information on the food label of packaged foods that you should pay attention to when shopping. • Ingredient list – Listed in a descending order of predominance and weight. Important to know that same ingredients may have different names, eg sugar could also be called sucrose, honey, syrup, molasses, maltodextrin, etc. • Expiry date – Indicated as “Best Before”, “Use by”; refers to the last date you should consume the food, as after this date, the food is not guaranteed to be safe to eat. • Net weight/net volume – The total weight or volume of the packaged/canned goods. • Storage method – Check if the foods or beverages should be stored at room temperature, refrigerated, or frozen. • Instructions of use – Read to see how the food/drink should be prepared before it can be consumed. • Potential allergen content – Check for allergens, eg peanuts, milk and its products, eggs, wheat, etc, especially if any member of your family is allergic to a particular item! Keep these tips in mind… • Always read the ingredient list to find out what the main ingredients are. • Make food/beverage choices based on the overall nutrient content of a product. • Always compare based on 100g or 100ml of the product. Serving sizes may not be suitable as it may differ among brands. • Know serving sizes to avoid overconsumption of the product. 11 Be Active! Good nutrition alone is not sufficient to maintain a healthy and balanced life. It is equally important to carry out physical activity, which can be as simple as doing daily chores, or walking to nearby destinations. The Physical Activity Pyramid is a simple guide to help us be more physically active everyday. Activities listed at the bottom of the pyramid are activities that should be done more often, if possible, on a daily basis. On the other hand, those listed right at the tip of the pyramid are sedentary activities and should be limited as much as possible. LIMIT Limit sedentary activities • Watch TV • Play computer game 2 – 3 TIMES A WEEK Participate in activities that increase flexibility, strength and endurance of the muscle • Stretching body • Partial sit up • Push up • Weight lifting (dumb bell) 5 – 6 TIMES A WEEK Do moderate intensity physical activity; 30 minutes per day • Brisk walking • Cycling • Aerobic exercise • Swimming • Dancing • Skipping rope • Football • Badminton • Basket ball • Hiking EVERYDAY Be active everyday in many ways • Walk up and down the stairs • Walk to the shop/office • Housework • Gardening Physical Activity Pyramid 12 If you are overweight or obese… Start out with something simple such as, walking up and down the stairs, or gardening, which can help you get on track to exercising right. You can then move on to stretching, brisk walking, aerobic exercises and swimming, and eventually even play some sports like badminton and cycling. • To lose weight, more than 30 minutes daily of moderate-intensity physical activity is recommended; • To prevent the transition from overweight to obese, about 45-60 minutes is needed daily; • To maintain and prevent re-gain of weight among former obese individuals, a total of 60-90 minutes is necessary daily. Health benefits that you can gain from losing weight: • • • • Lower blood pressure levels; Lower cholesterol levels; Lower blood sugar levels; Reduce pressure on joints Regardless of age and size, it has been proven that physical activity can add years to your life. Also, it is important to remember that physical activity does not mean strenuous activities that constantly leave you breathless after. Instead, start with the simple and basic activities; by ensuring these become a routine, you can work towards building a steady stream of physical activity in your daily life! 13 underweight Growth Reference Charts Age (years, months) For Children 2 – 5 Years Old BMI-for-Age (BOYS) overweight BMI (kg/m2) risk of overweight normal GROWTH REFERENCE CHARTS / underweight CARTA RUJUKAN PERTUMBUHAN FOR CHILDREN 2 – 5 YEARS OLD / UNTUK KANAK-KANAK 2 – 5 TAHUN Age (years, months) BMI-for-Age (GIRLS) } overweight BMI (kg/m2) risk of overweight normal underweight Age (years, months) 14 Growth Reference Charts For Children 5 – 18 Years Old BMI-for-Age (BOYS) obese BMI (kg/m2) overweight normal underweight Age (years, months) BMI-for-Age (GIRLS) obese BMI (kg/m2) overweight normal underweight Age (years, months) 15 This educational booklet is published by Co-Sponsors Visit the Nutrition Society of Malaysia’s website to obtain more information on educational materials from the Nutrition Month Malaysia programme. We also welcome feedback/queries. To reach us, please contact: The Nutrition Month Malaysia Secretariat Tel: (03) 5632 3301/5637 3526 Email: [email protected] www.nutriweb.org.my