KUCHING: Eating a balanced diet and regular weight management should lead to a healthier lifestyle that could help prevent obesity or overweight.
In making this remark, Cyril Sibon, head dietician of the state Health Department, said the Ministry of Health (MoH) had been promoting a healthy eating habit to prevent certain chronic diseases like diabetes and hypertension.
“We should practise eating sensibly (right diet) and know the amount of carbohydrates, protein, fats, fibre – fruits and vegetables to consume daily,” he said when met recently.
“It’s also a good habit if we can monitor our weight regularly and make it a rule of thumb to have three meals a day: breakfast, lunch and dinner,” he added.
Cyril, who is also head dietician of Sarawak General Hospital (SGH), revealed that MoH recently came up with ‘Pinggan Sihat Malaysia’ (Malaysia Healthy Plate) campaign with the tag line ‘Separuh, separuh, setengah’ (quarter, quarter, half) which also came with a song and lyrics that spelled out how much food we should have daily.
“This campaign should help remind us how much we should consume when eating at home, when we attend functions, and at eateries.
“MoH highlighted this so that the public can understand the amount of food to take and to sustain daily needs,” he explained.
Cyril also stressed the importance of having three meals a day but said there was no rigid rule as to what time we should take breakfast, lunch and dinner.
“We must not, however, overindulge but most importantly take what our body needs. It is important that we take the right amount of food. If, for example, we take more carbohydrates at breakfast then we take less for lunch and dinner.”
He said dieticians can only guide when consulted and the person must be able to manage their food intake as the main objective to prevent obesity and chronic diseases.
He suggested that people invest in weighing scales to check their weight or body mass because when they put on more weight than ideal, it would be difficult to reduce it.
“It will take strenuous effort to reduce a few kilograms of weight and I suggest that it is important to check out our weight once a week so we can control and manage our body weight through the right diet,” he said.
Admitting that it is easier said than done, Cyril said if one follows the regime one should be able to sustain the habit.
“I understand that busy schedule especially those working may miss the regime to check their diet but they must make it a habit. It is very important also to have physical activity and exercise regularly.
“It is important to have this general awareness so it is easy to maintain our diet, weight and lifestyle,” he further explained.
He said if people worry over what to eat, they can customise their diet by seeing a dietician.
“The dietician can design diets for the patients and spell out what they should have and the amount of calories to consume – carbohydrates, protein, fats, fibre, minerals and vitamins,” he said.
Cyril said if people know their diet and their body mass, their health and lifestyle can be maintained in order to prevent obesity and chronic diseases.