4. Contain foods from all the main food
groups in the correct proportions
Made up of the correct number of
calories needed by individual according to
a) Age f) State of Health
b) Body size
c) Sex
d) Occupation
e) Climate
7. To carry out vital functions in the body
The growth of new cells & the repair of
damaged cell
To achieve long life
Ensure sufficient energy for the body
according to its needs
8. 2009 statistics shared by Health
Ministry
73%
36%
Adult population (16mill.) in Malaysia
nationwide
Infected
Healthy
Malaysia = 4th highest number of diabetics in Asia
9. The Right Practice of Eating
Habits
Drink at least 2.5 litres of water &
carbonated/fizzy water
Increase the intake of organic food etc food
& vegetable
Minimize sugar intakes
• Average 6 teaspoons per day
Eat regular meals
Go for healthy snakes (juices, low-fat,oats)
13. 1. Start slow and make changes to your
eating habits over time
a) Adding salads once a day
2. Be moderate.
a) Try not to think of food as “off limits”
b) Think smaller portions
• Use smaller plates
• Split a dish with a friend when dining out
14.
15. 3. Think about food!
a) Listen to your body
• Stop eating before you feel full. It takes
a few minute for your brain to tell your
body so
b) Eat breakfast, and eat small meals
throughout the day
c) Avoid eating at night
a) Eat dinner earlier in a day & fast for 14-
16 hrs
b) Eating when you’re most active & giving
your digestive system a long break each
day – may help to regulate your weight
16. 4. Add fruits & vegetables
– Daily regimen of nutritional supplements is
not going to have the same impact of eating –
right – doesn’t come from a single
vitamin/isolated antioxidant
5. Eat more healthy carbs and whole
grains
– Healthy carbs
• Whole grains, beans, fruits & vegetables
• Digested slowly, helping you feel full
longer and keeping blood sugar and
insulin levels stable.
17.
18. – Unhealthy carbs
• White flour, refined sugar & white rice
• cause spikes in blood sugar levels and
energy.
6. Enjoy healthy fats & avoid unhealthy
fats
– EPA and DHA
– particularly important & can reduce:
• cardiovascular disease
• improve your mood,
• help prevent dementia.
19.
20. 7. Add protein
– Focus on quality sources of protein
• fresh fish, chicken or
turkey, tofu, eggs, beans, or nuts
• buy meat that is free of hormones and
antibiotics
8. Calcium for strong bones
9. Limit sugar & salt
a) Sugar
• Try sparkling water with lemon or a splash
of fruit juice.
• Eat naturally sweet food (fruits etc)
21. b) Salt
• HBP [High Blood Pressure]
• limit sodium intake to 1,500 - 2,300 mg per
day = one teaspoon of salt.
• Avoid processed/pre-packaged food
• Cut back on salty snacks
• Opt for fresh/frozen vegetables instead of
canned ones
• Slowly reduce the salt in your diet
24. • Every human being is entitled to have basic
needs met, including to have healthy food
and enough food.
• When persons or families cannot, for any
reason, provide their own needs, the
community should try to help.
26. 1) Avoiding serving inappropriate food to
the specifics group
a) Serve only halal chicken/beef/mutton/food to
Muslims
b) Cows are sacred to Hindu, therefore beef
should not be served
2) Considering when eating/drinking in
front of Muslims who fast
27. 3) Sensitive to the ways food is served :
a) Malays eat with right hands while seated
with knees together on the floor (for
woman) and cross-legged (for men)
Editor's Notes
Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions.You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Try to get as much of your daily calcium needs from food as possible and use only low-dose calcium supplements to make up any shortfall.
