When it comes to eating well-balanced meals, trust me.....it's not that complicated.
Just follow the Malaysian Healthy Plate! It is a quick visual guide for you to adopt healthier eating habits in each meal through the concept of Suku Suku Separuh or Quarter Quarter Half.
All you have to do is divide your plate into 3 sections:
1/4 plate of carbohydrates sources (preferably whole grains such as brown rice or wholemeal bread)
1/4 plate of protein sources (meat, fish, poultry, egg or legumes)
1/2 plate of fruits and vegetables
For beverages, it is best to drink plain water over sugary drinks to avoid excess calorie intake.
Using Your Hands to Estimate Portion Sizes
Besides using plate to control meal portion, you can also use your HANDS! Amazing, right?
Choose an amount the size of your fist for carbohydrates and fruits like rice, pasta, wholegrains or apple. For protein such as chicken, fish or beef, choose an amount up to the size of the palm of your hand and the thickness of your little finger. Choose vegetables as much as you can hold in both hands. For nuts and seeds, choose to consume a handful portion. Limit fat intake to an amount the size of the tip of your thumb.
These guidelines are really helpful for the general population. If you have specific dietary requirements or existing medical conditions, it is recommended to check with your doctor or a nutrition expert to determine whether these guidelines meet your specific dietary needs.
Let’s eat healthily from today!