Dr Tee E Siong
//thestar.com.my
The Malaysian Dietary Guidelines can help you achieve healthy and active living.
DIETARY guidelines (DG) have become an almost universally accepted tool in nutrition education, promoting appropriate dietary patterns. They are sets of advisory statements that give dietary advice for the population and relate to all diet-related conditions, i.e. nutrient deficiencies as well as nutritional excesses.These guidelines are usually positive and encourage enjoyment of appropriate dietary intakes.
The first set of official food-based dietary guidelines for Malaysians was published in 1999. Ten years later, these guidelines were thoroughly reviewed and revised.
The new Malaysian Dietary Guidelines (MDG) was launched on March 25, 2009, in conjunction with the 25th Scientific Conference of the Nutrition Society of Malaysia.
It is of utmost importance that the MDG is widely disseminated to the public. The public must be empowered with the correct messages contained in these guidelines. I would therefore like to share with readers the 14 messages contained in the MDG. In subsequent instalments of NutriScene, I shall be providing more details on specific messages.
Format of the 2010 MDG
The Malaysian Dietary Guidelines 2010 is a compilation of the latest science-based nutrition and physical activity recommendations prepared by a group of nutrition scientists in the country.
The main MDG is primarily meant for healthcare professionals, especially nutritionists, dietitians, medical doctors, and nursing staff. It aims to provide advice on how to promote healthy eating and also practise an active lifestyle.
It is envisaged that if implemented, the dietary guidelines should encourage Malaysians to adopt appropriate food habits, be more active, and make wiser food choices.
The MDG has 14 key messages. These messages cover the whole range of food and nutrition issues, from the importance of consuming a variety of foods to messages for guidance on specific food groups.
The revised guidelines also include specific messages to encourage physical activity, consume safe food and beverages, and make effective use of nutrition information on food labels. The MDG also has an updated food pyramid.
Each key message or chapter has several sections. These sections are typically: terminologies, background information, scientific basis of the recommendations, and current status.
Finally, each key message has several key recommendations. Within each key recommendation, several points on “how to achieve” are provided.
Readers may download the pdf of the MDG from the Health Ministry website: www.moh.gov.my. The Nutrition Society of Malaysia has also made available leaflets of these MDG suitable for the public (www.nutriweb.org.my).
Key message 1: Eat a variety of foods within your recommended intake
Recommendations
1. Choose your daily food intake from a combination of foods based on the Malaysian Food Pyramid.
2. Choose your daily food intake according to the serving size recommended.
Additional recommendations: Nutrient supplements
Eating a variety of foods daily as guided by the Malaysian Food Pyramid should provide all the nutrients needed by the body. Therefore, supplements are not necessary for most individuals.
Supplements of vitamins, minerals, or fibre do not supply the nutrients and other essential components present in foods that are important to health.
Nutrient supplements cannot be used as a substitute for proper food choices and supplements of some nutrients taken regularly in large amounts are harmful. However, supplements may be needed to meet specific nutrient requirements such as during convalescence, in pregnant and lactating women, and the elderly.
Nutrient supplements should only be taken on the advice of nutritionists, dietitians or medical doctors.
Key message 2: Maintain body weight in a healthy range
Recommendations
1. Maintain body weight in a healthy range by balancing calorie intake with physical activity.
2. Weigh yourself regularly, at least once a week.
3. If you are an adult, prevent gradual weight gain over time.
4. If overweight, aim for a slow and steady weight loss.
5. If underweight, increase energy intake as recommended.
Key message 3: Be physically active everyday
Recommendations
1. Be active every day in as many ways as you can.
2. Accumulate at least 30 minutes of moderate intensity physical activity on at least five to six days a week, preferably daily.
3. Participate in activities that increase flexibility, strength, and endurance of the muscles, as frequent as two to three times a week.
4. Limit physical inactivity and sedentary habits.
Overweight/obese
To lose weight, a total of more than 30 minutes a day of moderate intensity physical activity is recommended, whilst approximately 45 to 60 minutes per day of moderate intensity physical activity is required to prevent the transition from overweight to obesity.
For weight control and for preventing weight gain or regain among formerly obese individuals, a total of 60 to 90 minutes a day of moderate intensity activity or lesser amount of vigorous activity is recommended.
Key message 4: Eat adequate amount of rice, other cereal products (preferably whole grain), and tubers
Recommendations
1. Consume at least four servings of cereal foods daily.
2. Choose at least half of your grain products from whole grains.
3. Choose cereal products that are high in fibre, low in fat, sugar and salt.
Key message 5: Eat plenty of fruits and vegetables everyday
Recommendations
1. Eat a variety of fruits everyday.
2. Eat a variety of vegetables everyday.
3. Eat at least five servings of fruits and vegetables everyday.
Key message 6: Consume moderate amounts of fish, meat, poultry, egg, legumes, and nuts
Recommendations
I. Consume fish more frequently, if possible daily.
2. Consume meat, poultry, and egg moderately.
3. Practise healthier cooking methods for fish, meat poultry, and egg dishes.
4. Choose meat and poultry that are low in fat and cholesterol.
5. Consume legumes daily.
6. Include nuts and seeds in weekly diet.
Key message 7: Consume adequate amounts of milk and milk products
Recommendations
1. Consume milk and milk products everyday.
2. Replace sweetened condensed milk and sweetened condensed-filled milk with unsweetened liquid or powdered milk.
Key message 8: Limit intake of foods high in fats and minimise fats and oils in food preparation
Recommendations
1. Limit the intake of unsaturated fats to less than 10% of total daily calorie intake.
2. Increase the intake of unsaturated fats monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA).
3. Limit the intake of foods with high cholesterol.
4. Limit foods containing trans fatty acids (TFAs).
5. Minimise the use of fat in food preparation in order to keep total daily fat intake between 20% to 30% energy.
6. When eating out, choose low-fat foods.
Key message 9: Choose and prepare foods with less salt and sauces
Recommendations
1. Limit salt intake to one teaspoon a day.
2. Reduce consumption of highly salted foods and condiments.
Key message 10: Consume foods and beverages low in sugar
Recommendations
1. Eat foods low in sugar.
2. Drink beverages low in sugar.
Key message 11: Drink plenty of water daily
Recommendations
1. Drink six to eight glasses of plain water daily.
2. Maintain fluid intake from other food sources.
3. Avoid alcoholic beverages.
Key message 12: Practise exclusive breastfeeding from birth until six months and continue to breastfeed until two years of age
Recommendations
1. Prepare for breastfeeding during pregnancy.
2. Initiate breastfeeding within one hour of birth.
3. Breastfeed frequently and on demand.
4. Give only breast milk to baby below six months with no additional fluid or food.
5. Continue to give babies breast milk even if the baby is not with the mother.
6. Introduce complementary foods to baby beginning at six months of age.
7. Lactating mothers should get plenty of rest, adequate food and drink to maintain health.
8. Husbands and family members should provide full support to lactating mothers.
Additional recommendation: Breastfeeding and working mothers
For successful lactation to continue after returning to work, supportive worksite health promotion policies are required that provide education and facilitate either frequent feeding or frequent expression and storage of breast milk.
Health professionals and child care providers should support mothers by encouraging them to continue breastfeeding and offer ongoing support during the transition back into the workplace.
Key message 13: Consume safe and clean foods and beverages
Recommendations
1. Choose safe and clean foods and beverages.
2. Store foods appropriately.
3. Prepare foods hygienically.
4. Cook foods thoroughly.
5. Hold foods appropriately.
6. When eating out, choose safe and clean premises.
Key message 14: Make effective use of nutrition information on food labels
Recommendations
1. Use Nutrition Information Panel (NIP) as a guide in making food choices.
2. Make use of nutrition claims wisely.
3. Educate children on the use of NIP.
Effective implementation of MDG 2010
Dietary guidelines have become an accepted tool for encouraging the public to adopt appropriate dietary patterns.
There is no doubt at all that the dietary and activity pattern of Malaysians need to be greatly improved.
What is first needed is to ensure that the revised MDG is disseminated to nutritionists and other healthcare professionals, and indeed all involved in nutrition promotion.
All stakeholders must then ensure that these messages are communicated effectively to the public.
It is indeed the responsibility of healthcare professionals to ensure that consumers have access to this information.
The food industry can do its part in helping to disseminate these messages widely through their own network. It can also contribute by making healthier choices of foods available to the public.
It is imperative that consistent and scientifically sound nutrition messages are given to the public. It would be rather confusing to the public and detrimental to nutrition education efforts if individuals or groups promote messages that are not based on scientific consensus.
I urge the public not to accept just any nutrition information from any source. Be more discerning and accept only messages that are unbiased and based on science.
Check the accuracy of the messages with the relevant authoritative bodies.
Let the MDG 2010 guide you in adopting healthy eating habits and an active lifestyle.
