You can truly enjoy the bounties of life when you are fit as a fiddle. Everything seems dull when you are suffering from any health disease. Our diet and lifestyle are the main determinants of our health.
So why not work on these?
It’s okay to enjoy different cuisines and cheat meals. But you should be committed to a nutritious and well-balanced diet. Let’s see what you have got on your plates for healthy food in Malaysia.
Here’s a guide to ensure, you savor the best of what the country offers while keeping your diet nutritious and balanced:
Choose lean protein sources:
Lean protein is the best option to build strength and muscle mass. It doesn’t build up fat inside your body which can cause health issues. It is a safe source; you must have 4-5 servings of it in a day. Fortunately, Malaysia is rich in healthy food, with a wide variety of seafood. Seafood has omega-3 fatty acids and has immense benefits for your health (1).
Include chicken, turkey, and eggs in your diet as well. These also help you to level up your hemoglobin levels.
Eat Fresh fruits:
Fresh fruits can provide you with all the vital nutrients and antioxidants you try to find in expensive supplements. These are a splendid source for stronger immunity, youthful skin, clear vision, and overall well-being.
Malaysia is the top-notch producer of banana, mango, pineapple, guava, rambutan, durian, coconut and papaya. These natively grown fruits in Malaysia contain vitamins E, A, C, and fiber.
Don’t skip Vegetables:
Vegetables are often overlooked in diet which is the biggest mistake. According to Malaysian dietary guidelines, a person should consume 2-3 cups of vegetables daily.
Vegetables are Low in calories and packed with vitamins, minerals, and fiber. These fill up your stomach and satisfy your satiety levels. A salad bowl twice a day is best for people who are suffering from metabolic diseases. Here are some of the supreme vegetables that you must include in your diet:
Bitter gourd: It is best for regulating sugar levels.
Potato: These provide a good amount of vitamin C and potassium. It can be given in the form of a curry puff. Encourage your children to have this dish for nourishment.
Cucumber: It is used in nasi lemak and satay. It will keep you hydrated and full.
Hydration:
Our body needs subsequent water for normal functioning. There are many scenarios in which people report having health issues like body cramps, fast heart rate, low blood pressure, dry mouth, and dull skin. All these are the typical symptoms of dehydration. Monitor your hydration and include healthy beverages in your diet:
Here are some popular options for healthy food in Malaysia:
– Coconut Water:
A natural electrolyte drink that’s refreshing and hydrating. It is also best for pregnant women to keep their amniotic fluid up to the mark. It has magnesium that stables blood pressure. It was also found through a research study that it can increase hemoglobin levels (2).
– Teh O Ais Limau (Iced lime tea):
It is which is refreshing and can be enjoyed with minimal sugar.
– Air mata kucing:
This energizing drink is made from monk fruit, winter melon and sweet dried longan. You can quench your thirst through this iced beverage!
The cherry on top is its anti-aging and anti-oxidative properties.
– Barley juice:
It might seem odd but this drink tastes heavenly!
This drink helps to lower cholesterol and blood glucose.
– Grains:
In Malaysian cuisine, white rice and noodles are staples but you should opt for whole grain and low-caloric sources. You can have:
– Brown Rice:
These are higher in fiber and nutrients compared to white rice.
– Whole Grain Noodles:
It is a healthier alternative to regular noodles, offering more fiber and protein.
– Konjac noodles:
These are made from glucomannan fiber. Consumption of these noodles prevents blood sugar spikes. Recommended for weight loss enthusiasts and diabetic patients.
Cooking methods:
While talking about a guide to healthy food, we can’t end the blog without emphasizing the cooking methods (3).
– Deep frying:
Deep frying or excessive use of oil, butter, margarine, and cream in cooking can turn a nutritious dish into a health disaster since it increases cholesterol. You can use palm oil or olive oil in moderation. These will provide DHA and vitamin E and
– Boiling:
This seems the safest cooking method, isn’t it? You will be surprised to know that 50% of the vitamin C is leached out of vegetables while boiling. You all should consume the vegetable broth then.
– Grilling and broiling:
These are considered excellent cooking methods. Nevertheless, they also lower B vitamin levels. Also, grilling releases PAHs that may cause cancer.
– Baking and roasting:
These methods don’t demean the nutrients except B vitamins in meat.
– Stir-frying:
It is a good approach for making vegetables and this also preserves the sporous crunch.
Eating healthy in Malaysia doesn’t mean sacrificing flavor. By incorporating fresh, local ingredients, you can enjoy the rich culinary heritage of Malaysia while maintaining a balanced diet. Embrace whole grains, lean proteins, and fresh produce, and opt for healthier cooking methods to ensure your meals are both nutritious and delicious.
Happy eating!
If you need help on how nutrition can help you, please feel free to connect with our dietitian or download our mobile app to get in touch.
