Professional Documents
Culture Documents
Move More,
ISBN 978-967-5737-05-3
Fight
Obesity
Published by
www.nutriweb.org.my
www.dietitians.org.my
Promoting
Healthy
Eating
Nationwide
Achievements of NMM (2002-2013)
Since its launch in 2002, Nutrition Month Malaysia (NMM) has been observed every April to promote greater
awareness of the practice of healthy eating habits among Malaysians. In this 11th year, NMM focuses on the
prevention of non-communicable diseases with the theme, Eat Right, Be Active: Stay Free from Diet-Related
Diseases.
Our nationwide campaign aims to promote greater awareness on healthy eating and active living as the foundation
for general good health and wellbeing. We also aim to inculcate healthy eating habits and encourage physical
activity from young, so as to improve the nutritional status of Malaysian families.
Family Carnival
Organised 7 major
fun-filled carnivals
School & Kindergarten
Roadshows
Visited 160 primary schools
and provided healthy eating
and active living messages
Visited 175 kindergartens
and conducted interactive
nutrition activities
Publications for Public
Published 6 practical nutrition guidebooks, 3 recipe
books and 1 mini-booklet
Educational
Materials for
School Children &
Preschoolers
Published comic
book and activity
book for primary
school children
P
ublished DVD
and worksheets for
preschoolers
n2
Bahagia
n,
Sarapa
Makan Belajar.
Pandai
Kanak-kanak Sihat, Negara Lebih Sihat
Memupuk Gaya
Pemakanan
Sihat
DVD
Untuk Kanak-Kanak Pra-sekolah (4-6 tahun)
Bahagian 1: Makan Secara Sihat,
DVD Untuk Kanak-Kanak
Membesar
Dengan
Pra-sekolah
(4-6Kuat
tahun)
Bahagian 2: MakanSarapan,
Belajar
BahagianPandai
1:
MakanSihat,
Secara Sihat,
Bahagian 3: Makan Secara
MembesarCergas
Dengan Kuat
Bermain Dengan
Terbitan
Bahagian 2:
Makan Sarapan,
Pandai Belajar Disokong oleh
Dengan sokongan
Terbitan
Dengan sokongan
onton DVD
Bahagian
as men
Gunakan
ini selep
s aktiviti
kerta
Educational Press
Articles
Published over 73
articles in English,
Bahasa Malaysia
& Chinese
newspapers
Mass Media
Promotions
Disseminated
messages through radio, television &
website
Visit our website to obtain more information on educational materials from the Nutrition Month Malaysia
programme. We also welcome feedback/queries. To reach us, please contact:
Eat Right,
Move More:
Fight Obesity
Dr Tee E Siong,
Chairman of NMM Steering Committee
Content
About Obesity
CHAIRMAN
Dr Tee E Siong
MEMBERS
Nutrition Society of Malaysia:
Eat Right
Dr Mahenderan
Appukutty
Move More
Mr Ng Kar Foo
Weight Monitoring
26 Assess Your Weight Status
Prof Dr Norimah
A Karim
Dr Zawiah Hashim
Weight Loss
Disclaimer
This book is not in any way intended to substitute medical
advice from your doctor or health professionals. When in
doubt, please consult your doctor. The Nutrition Society of
Malaysia (NSM), Malaysian Dietitians Association (MDA) and
the Malaysian Association for the Study of Obesity (MASO) are
not liable for any issue arising from the use of this book.
NSM, MDA and MASO do not endorse any products and are
not responsible for any claims made in the advertisements.
Intellectual property is vested in the Nutrition Month Malaysia
(NMM) programme. No part of this book shall be reprinted
without the written permission of the National Steering
Committee of NMM.
Copyright reserved Nutrition Month Malaysia (NMM) 2014.
Secretariat
(263773-W)
36 Be Physically Active
cknowledgement
Nutrition Month Malaysia, NMM is managed and implemented by professional bodies
and supported by the private sector. The initiative reflects the spirit of partnership that is
essential to facilitate the dissemination of appropriate nutrition information to the general
public for the wellbeing of all.
We would like to thank the following organizations for contributing towards the successful
implementation of NMM activities for 2014.
Co-sponsors
Media partners
We also place on record our sincere appreciation to the mass media of Malaysia for helping
us to disseminate the message of healthy eating across the nation.
About Obesity
Dangers
of Being
Obese
Being overweight or obese means having a body
weight that is greater than what is considered a
healthy weight range for a given height. It results
from excessive fat accumulating in your body.
Obesity is a life-threatening condition that can
negatively affect practically all aspects of your
health in the long run.
Having excessive weight (and fat) adversely impacts several organs and parts of your body,
resulting in various diseases such as:
THROAT
Excess tissue restricts airways,
which can cause sleep apnea,
in which breathing stops
periodically
BRAIN
Obese children have higher rates of
depression, negative body image and
low self-esteem
HEART
Cholesterol build up can thicken
artery walls, restrict blood flow
and increase the risk of diseases
and stroke
LIVER
Cholesterol build up can
thicken artery walls, restrict
blood flow and increase the risk
of heart disease and stroke
SKIN
Dark, velvety patches on
the neck or armpits can
be a sign of obesity related
health problems like diabetes
Fatty liver
Obesity leads to abnormally
large organs
Cirrhosis
Damaged cells are replaced by
scar tissue
KIDNEYS
Sustained high blood pressure,
or hypertension, can damage
the kidneys and lead to kidney
failure
HORMONES
Too much adipose tissue
may lead to early puberty (at the
age of 10) where it causes sex organs
to mature earlier.
PANCREAS
Excess fat can impair the pancreass
ability to use insulin to control blood
sugar, leading to Type 2 diabetes
|6|
1
2
3
|7|
About Obesity
Achieving
Healthy
Weight
for Life
Your food choices and the level of physical activity you engage in
daily, play an important role in helping you to maintain a healthy body
weight. The energy that you expend through your daily activities has to
equal the energy that you consume as calories. If your energy use and
energy consumption are equal, then you are in energy balance.
Striking a Balance
To keep a healthy weight, you need to
understand the principles of energy
balance. This means, you must maintain a
balance between the energy derived from
the food you eat, and the energy you use
through physical activity.
31
2
3
|8|
Energy
IMBALANCED
Understanding this basic principle is the first step towards maintaining a healthy weight.
Next, youll need to watch your food intake by eating right, in accordance with
the Malaysian food pyramid.
Energy requirement
per day (in calories)
Sedentary women
Older adult
1500 kcal
Most children
Teenage girls
Moderately active women
Sedentary men
2000 kcal
Teenage boys
Active men
Very active women
Underweight men & women
2500 kcal
Pregnant women
Breastfeeding women
1
2
3
4
|9|
About Obesity
Physical
Activities
Required
to Burn Calories
from Food
One way to know if you are balancing your energy intake and expenditure is to be mindful of the
calories in your food. Below are some examples of common foods and the equivalent physical
activities needed to expend this energy.
Calorie content in
1 serving
Food
640 kcal
320 kcal
300 kcal
260 kcal
530 kcal
440 kcal
140 kcal
140 kcal
390 kcal
260 kcal
Tips to
balance
energy in
real life
c
c
c
c
c
c
Keep your calorie limit in mind when deciding what to eat and drink.
Keep track of what you eat in a food diary to avoid unconscious
overeating
Go for an activity that is easily achievable, like walking around your
neighbourhood after eating
After having heavy meals, walk or use the staircase as much as you can
Think twice before you order your dessert
If you eat high calorie foods (e.g. fried chicken) for lunch, choose a
lower calorie option for dinner (e.g. steamed fish)
| 10 |
Healthy Eating
3 Keys to
Eating Right:
B-M-V (Balance-Moderation-Variety)
The first step to maintain a healthy
weight is to eat right. Practise eating
a healthy diet so that you can gain
a proper combination of essential
nutrients and energy to go about your
daily activities.
Malaysian
Food
Pyramid
1 3 servings /day
Eat in moderation
-2 servings of poultry/
meat/ egg/ day
1 serving of fish/day
-1 serving of legumes/day
Eat in moderation
Fruits
Vegetables
2 servings/day
Eat plenty
3 servings/day
Eat plenty
Rice, noodle,
bread, cereals,
cereal products
and tubers
4-8 servings/day
Eat adequately
c There is a range of servings indicated for each food group in the pyramid. This is to cater for the varying needs of
individuals. For individuals who are not physically active, opt for the smaller number of servings, especially for the
food group at the base.
c It allows you to practise 3 key principles of eating right:
1. Balance
To eat a balanced meal,
your diet should contain
a combination of foods
from all the food groups
in the Pyramid.
2. Moderation
Eat the right amounts of foods
by observing the number of
servings recommended for
each food group. This will help
you maintain a healthy weight
and optimize your bodys
metabolic process.
| 11 |
3. Variety
Consume different types of
foods from each food group
so that you get all the different
nutrients that your body needs.
No one food contains all the
nutrients our body needs.
Group 1:
Group 2:
Group 3:
Vegetables
Fruits
Benefits:
Benefits:
Benefits:
* Great sources of
energy, B vitamins,
minerals and dietary
fibre.
* Wonderful sources of
fibre phytonutrients,
vitamins and minerals
eat less
ty with the
Power
of
Group 4:
Group 5:
Benefits:
Benefits:
Tips to achieve
balance and
variety:
U Include all food groups in
your daily meals. Dont omit
any food group even if you
intend to lose weight.
Goodne
ss of Fib
re
c Helps
promote re
gular bow
healthy g
el movem
ut
ent and a
c Helps
lower blo
od choles
glucose le
terol and
vels
c Good
source
mung bea s of fibre: Legume
s (e.g. red
ns, dhal,
chickpeas
/
grains an
), whole
d whole g
rain produ
vegetable
cts,
s and fruit
s
| 13 |
Healthy Eating
Keep Portions
In
Moderation
One of the keys to maintaining a healthy
weight is to eat in moderation. Control
portion sizes by taking the right number
of servings to avoid overeating. A serving
is the recommended amount of foods
that you consume daily using household
measures for foods and drinks e.g. a cup,
plate, bowl, tablespoon and teaspoon.
Food group
Food group
1500 kcal/day*
2000 kcal/day*
2500 kcal/day*
4 servings
6 servings
8 servings
Vegetables
3 servings
3 servings
3 servings
Fruits
2 servings
2 servings
2 servings
Meat / Poultry
serving
1 serving
2 servings
Fish
1 serving
1 serving
1 serving
Legumes
serving
1 serving
1 serving
1 serving
2 servings
3 servings
*To know which category you fall in, please refer to page 9 under the topic Energy Balance.
| 14 |
Food group
Energy needs
1300 kcal/day
(4-6 years)
1600 kcal/day
(7-9 years)
2000 kcal/day
(10-12 years)
3 servings
5 servings
6 servings
Vegetables
2 servings
3 servings
3 servings
Fruits
2 servings
2 servings
2 servings
serving
1 serving
1 serving
Fish
1 serving
1 serving
1 serving
Legumes
serving
1 serving
1 serving
2 servings
2 servings
2 servings
Group 2:
Vegetables
Group 3:
Fruits
1 whole apple/
pear/orange/
banana
(berangan,
medium)
1 slice papaya/
watermelon
4 small prunes
3 pieces durian
8 small grapes
Group 4:
Meat/Fish/Poultry/
Legumes
Group 5:
Milk & dairy
products
1 piece chicken
drumstick
1 medium kembung
fish
2 tablespoon sliced
lean beef
2 whole eggs
2 medium squid
1 cup dhal/chickpea
1 glasses soya
bean drink
1 slice cheese
1 glass milk
1 cup yoghurt
4 dessert spoon
milk powder
Note: To know how to translate the serving size into daily meals, please refer to the example in the chapter Put B.M.V into Practice!
on page 16.
| 15 |
Healthy Eating
Put B-M-V
(Balance-Moderation-Variety)
Into Practice!
Now that you understand the food pyramid and the keys to healthy eating through the concept of balance,
moderation and variety, its time to put your knowledge into practice. Use the table below as a guide on how
much should you be eating at each meal.
The illustrations of food below show the correct recommended number of servings for each food group.
Breakfast
1 cup of breakfast
cereal (Group 1)
Mid-morning snack
1 glass milk
(Group 5)
Lunch
cup spinach
(Group 2)
1 glass chocolate
milk (Group 5)
1 piece chicken
drumstick
(Group 4)
whole guava
(Group 3)
1 banana
(Group 3)
Evening Snack
1 cup
cooked dhal
(Group 4)
Dinner
cup mixed
vegetables
(Group 2)
1 cup bihun
(Group 1)
1 piece tosai
(Group 1)
Note:
Each dish shows an
example of 1 serving
for each meal
If you total up the number of servings from the meal above, you will find that the numbers of
servings per day (based on 2000 kcal) are as below:
Group 1 (Cereal s and cereal products):
5 servings
Group 2 (Vegetables):
3 servings
Group 3 (Fruits):
2 servings
2 servings
Group 4 (Legumes):
1 serving
2 servings
| 16 |
ls
Plan Your Mea
orporate the
idea on how to inc
You now have an
s into your daily
ing
rv
ber of food se
m
nu
d
de
en
m
m
reco
y or even weekly)
meals ahead (dail
have control
meals. Plan your
ensure that you
to
ily
m
fa
ur
yo
d
for you an
e each day. This
much you consum
w
ho
d
ded
an
at
wh
over
in the recommen
able to stay with
be
it:
ll
wi
as
t
u
yo
ea
gr
y,
o
wa
is als
e. Meal planning
daily energy intak
riety from meal
oderation and va
m
,
ce
lan
ba
s
re
c Ensu
to meal
m
s to avoid boredo
rotate your dishe
c Allows you to
ts wastage
oney and preven
c Saves time, m
sed
ys meal plan ba
examples of 2 da
Below are some
t:
on 2000 kcal die
Meal
E.g Weekday 1
E.g Weekday 2
Mid-Morning
Snack
Keep calorie
Lunch
1 cup spaghetti
cup carrot and broccoli, sliced
cup meatballs
1 piece small mango
Plain water
Breakfast
Keep calorie to
< 600kcal
to < 150kcal
Keep calorie to
<600kcal
Afternoon Snack
Keep calorie to
<150kcal
Dinner
Keep calorie to
<600kcal
| 17 |
Healthy Eating
Figuring
Out Food
Labels
When purchasing pre-packaged foods at the supermarket, we often overlook to read food labels on the
packaging. Reading food labels in fact can play a major role in weight maintenance as it helps us make
healthier food choices.
By reading the nutrition information on food labels, you can find out the energy and nutrient content of
the product as well as other information such as nutrient content claims.
Knowing what nutrition information to look for, can help you make better choice for your health and
avoid unnecessary fat, salt, sugars and energy (calories). Heres what to look for when youre reading a
food label:
Per 100 g
411
185
Energy (kcal)
Energy (kcal)
Carbohydrate (g)
Nutrients
Per 100 g
334
150
85
38.3
Carbohydrate (g)
69
31.1
Sugars (g)
18.5
8.3
Sugars (g)
11.3
5.1
Protein (g)
11
5.0
Protein (g)
10.1
4.5
Fat (g)
1.4
Fat (g)
1.9
0.9
Legends:
Nutrient Listing
Pre-packaged foods must
list the energy, carbohydrate,
protein and fat content.
Vitamins and minerals may
also be listed
The Amount of
Nutrients
Refers to nutrients
contained in every 100g (if
solid) or every 100 ml (if
liquid) of a food or drink.
| 18 |
Energy Icon
Energy icon on the
front of the pack
indicates the amount
of energy (in calories)
found in one serving
of the food product
and the percentage
of energy it provides
based on a persons
average daily energy
requirement (2000
kcal).
Ingredient List
The ingredients in a pre-packaged food are always listed in descending order,
with the ingredient with the highest amount to the ingredient with the least
quantity. Thus, when making food choices, use this list to understand what
are the main ingredients contained in the product. When sugar or fat are listed
high in the listing of a food, it is likely that it contains high amounts of these
ingredients.
In some products, the words sugar and fat may not be listed as such in the
ingredient listing. Sometimes it may seem that sugars and fats are not in
the ingredients list. Here are some alternate names you can watch out for to
identify sugars and fats in the food product:
c Sugar honey, raw sugar, confectioners sugar, brown sugar, corn
sweetener, corn syrup, molasses, malt extract, fruit juice concentrate,
fructose, dextrose, maltose and sucrose.
c Fat cocoa butter, coconut, coconut oil, coconut cream, egg solids and egg
yolk solids, hydrogenated vegetable fat or oil, lard, palm oil and palm kernel
oil, vegetable oil, vegetable shortening and animal shortening, animal fat,
non-milk fat, and whole milk solids.
Brand A
Brand B
Protein
Higher
Lower
Higher
Lower
Calorie
Higher
Lower
CONCLUSION:
Healthy Eating
Eating Right
Wherever
You Are!
General tips
U Choose foods that are prepared with less oil/
santan, salt and sugar
Snacks
Beverages
At Restaurants
U Reduce intake of
sugar-sweetened
beverages and
alcoholic beverages
Type of
Cuisine
cuisine
Local food
Western
Western
food
food
FoodChoose
to Choose
Always
Always
FoodChoose
to Choose
LessLess
Paprik, nasi
whiteputih
rice
Asam laksa
Paprik, nasi
fried goreng
rice
Mi
kari
Mee, curry
Ikan,
Fish, dipanggang
grilled
Pisang,
Banana,segar
fresh
Ikan,
Fish, digoreng
fried
Pisang,
Banana,digoreng
fried
Pau
kacang
Pau,kukus
steamed,
red merah
bean
Tosai
dengan
kuah
kacang dhal
Tosai with dhal gravy
Kuih
Kuih seri
seri muka
muka
Roti
canai
kacang dhal
Roti canai dengan
with dhalkuah
gravy
dipanggang
dan kentang
bakar
Grilled lean beef
burger with
baked potato
Spagetti
sossauce)
krim)
Spaghettikarbonara
carbonara(berasaskan
(cream based
Donut
Doughnut
Portion Size
Calorie (kcal)
1 set
1250
1 plate
660
1 set
630
1 plate
565
Mee rebus
Main Meals
Western fast food set (2 pieces fried chicken, 1 bun, 1 mashed potato,
2 potato wedges, 1 carbonated drink)
Fried mamak mee
Briyani rice with chicken curry and dhal gravy
1 bowl
555
Nasi lemak (with dried chilli paste, egg (boiled), fried anchovies and
fried groundnuts)
1 set
480
1 set
960
1 piece
320
Snacks
Cheese cake
Idli with dhal gravy and coconut chutney
Curry puff
1 set
240
1 piece
140
1 cup (Grande)
400
1 cup (large)
340
1 glass
300
Drinks
Mocha Frapucchino
Bubble milk tea with pearls
Teh tarik/kopi tarik
Note: The recommended calorie intake of a healthy person is 2000 kcal per day, and should be spread out through
out your daily meals which include breakfast, lunch, dinner and snacks. If the calorie content of one serving of a
particular food is more than what is recommended for each meal (>600 kcal for each of the 3 main meals and >150
for snacks), then it is considered a high-calorie meal.
| 21 |
Healthy Eating
Cook Up 1
Healthy
Meals
| 22 |
Ingredients
183 g (1 cup) uncooked rice
50 g (2 whole) tomatoes, diced
200 g ( cup) lean beef, thinly sliced
30 ml (2 tbsp) tomato puree
250 ml (1 cup) tomato sauce
30 g ( medium-sized) green capsicum, sliced
250 ml (1 cup) water
30 ml (2 tbsp) vegetable oil
10 g (2 cloves) garlic, pounded
10 g ( cm) ginger, crushed
10 g (1) shallot, sliced
Salt, sugar and pepper to taste
Method
Ingredients
600 g (5 whole) kembong fish, gutted and cleaned
60 g (5) ladys fingers, sliced thinly
4 pieces aluminum foil sized 20 cm x 20 cm
1 piece banana leaf
18 g () lime, juice squeezed
30 g (4) red chilies
Diet Tips
80 g (8) shallots
20 g (4 cloves) garlic
blended
It is recommended to
60 g (2) lemon grass
together
consume 1 serving of fish
5 g (1 tsp) belacan
every day. Choose fatty
10 g (1 tbsp) chili powder
fish such as sardines, sea
perch (siakap), hairtail
45 g (4) candlenut (buah keras)
scad (cencaru), black
2 pieces kaffir lime leaves
promfret (bawal hitam)
250 ml (1 cup) water
and mackerel (tenggiri)
45 ml (3 tbsp) oil
because it contains
Salt and brown sugar to taste
unsaturated fatty acids
(Omega-3 fatty acids).
Carbohydrate 49.9 g
Protein 14.9 g
Fat 14.4 g
Method
1. Grill the banana leaf lightly over low heat until slightly soft.
Cut the banana leaves into smaller pieces sufficient to
wrap one fish individually. Set aside.
2. Heat the oil and saut the blended ingredients with
candlenut over medium heat until fragrant and slightly
crispy. Add in the lime juice, kaffir lime leaves, sugar and
salt to taste. Stir fry until well mixed. Add in some water if
necessary.
3. Simmer for 1 minute and cook until the sambal is thick. Add
in the ladys fingers. Turn off the heat.
4. Put 1 piece of banana leaf on the aluminum foil, enough to
line 2-3 fishes.
5. Coat the fish well with all the cooked sambal (gravy) and
wrap the fish neatly with the aluminum oil so that there will
be no air coming out while cooking. Repeat the step with
other fishes.
6. Put the wrapped fish on a flat frying pan and cook en
papillote for 10 minutes.
7. Serve with warm rice.
Carbohydrate 0.6 g
Protein 17.9 g
Fat 9.3 g
These recipes were obtained from Nutritionists Choice Cookbook vol. 1&2.
For more information about the cookbook, please visit www.nutriweb.org.my.
| 23 |
Move More
Reduces risk of
diabetes
Helps in increasing
uptake of glucose
from blood to cells and
muscles, which then
stabilize blood glucose
levels, thus reducing the
risk of diabetes.
Stronger bones,
prevent osteoporosis
Regular weight-bearing
exercises increase bone
mass and density, thus
reducing the risk of
osteoporosis. Weight
bearing exercises have
an impact on bone and
muscle pull which helps
the bones build more
cells and make them
stronger.
| 24 |
Being physically active is beneficial for people of all ages. Not having enough time should not be an excuse
anymore. Even 10 minutes of exercise a day counts. So make physical activity a part of your daily life. Use the
physical activity pyramid below as a guide to help you get started.
4
3
2
1
| 25 |
Move More
Example
Calories(kcal)
burnt per hour
At office/malls:
walk up stairs instead of using elevators
354
At home:
Playing with children
165
148
Gardening
236
Tips
Any kind of activities burn
more calories than just
sitting down! Imagine if you
accumulate these activities
for an hour! Incorporate more
physical activity as exercise
in life.
Example
Moderate intensity
i. Play badminton
ii. Brisk walking
iii. Aerobic exercise
iv. Activities in gymnasium
266
224
384
325
Vigorous intensity
i. Fast walk
ii. Cycling
iii. Football
iv. Tennis
v. Basketball
384
472
531
413
472
Tips
1. When fitness improves, try
to increase the intensity level
and amount of time spent on
physical activity
2. Aim for 30 minutes a day
Example
Flexibility activities
i. Yoga
ii. Tai chi
236
236
207
177
354
Endurance activities
i. Running
ii. Marathon
iii. Distance bicycling
472
372 472
472
| 26 |
Tips
4 repetitions for each muscle
group
8-12 sets of repetition for each
major muscle groups
Example
Calories (kcal)
burnt per hour
89
Tips
Definitions
*Moderate phys
ical activity: wh
ile performing
physical activity,
the breathing an
d
heart rate
is noticeably faste
r but you can still
carry on a
conversation.
*Vigorous phys
ical activity: He
art rate is
increased substa
ntially and you ar
e breathing too
hard and too fast
to have a conver
sation.
Start today!
You can start being physically active by walking as much as
you can. If you would like to monitor the number of steps you
do each day, use a pedometer (step counter). By using the
pedometer, you can determine which activity level you are in
by referring to the table below:
Number of steps
per day
Activity Level
< 5,000
Sedentary
5,000 7,499
Low Active
7,500 9,999
Somewhat Active
10,000 12,500
Active
You should aim to achieve at least 10,000 steps everyday. If you do not have a
pedometer, it is approximately an extra 1 hour brisk walking in addition to daily
activities.
Apart from walking more steps every day, upgrade your physical activity level
to ensure that you are doing enough for optimum health. The guide below can
help give you a good start:
If You Do Physical
Activity Often
Choose a mix of aerobic,
flexibility, and strengthening
activities
| 27 |
Weight Monitoring
Assess
Your Weight
Status
The simplest method to know if you are at a healthy weight
is by assessing your body mass index (BMI) and your waist
circumference. This can be done at home and is essential
for both children and adults to monitor their risk of obesity.
The BMI must be monitored once every month for people
with weight problems and once every three months for
normal weight person.
1
2
Formula:
Weight (kg)
BMI =
Height (m) X Height (m)
56
1.64 x 1.64
= 20.82
Interpretation Adults:
Underweight
Normal
Overweight
Obese
r< 18.5
25
30
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Age
Interpretation Children:
(Year)
Boys
Girls
13.8 17.3
13.8 17.1
13.4 16.9
13.1 16.8
13.1 16.7
12.8 16.8
12.9 16.6
12.7 16.9
13.0 16.8
12.7 17.0
13.1 17.0
12.7 17.3
13.3 17.4
12.9 17.7
13.5 17.9
13.1 18.3
10
13.7 18.5
13.5 19.0
11
14.1 19.2
13.9 19.9
12
14.5 19.9
14.4 20.8
13
14.9 20.8
14.9 21.8
14
15.5 21.8
15.4 22.7
15
16.0 22.7
15.9 23.5
16
16.5 23.5
16.2 24.1
17
16.9 24.3
16.4 24.5
18
17.3 24.9
16.4 24.8
Source: WHO, BMI-for-Age (z-scores) 5 to 19 years old, 2007; BMIfor-Age (z-scores) 2 to 5 years old, 2006.
Waist Circumference
(Only applicable for adults)
Body fat located at the abdominal region is a good
indicator of the risk of obesity-related diseases. In
general, there are two types of obesity Android
and Gynoid:
c Android obesity/central obesity (Apple-like
body shape)
H
igher risk of having illness related
to obesity, eg heart disease,
diabetes, high blood pressure, and
cancers
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Weight Monitoring
Interpretation:
Female < 80cm
If the waist circumference is more than the normal values indicated above, it can be classified as
central obesity. This condition increases the risk to diet-related chronic diseases
Children:
If your child is underweight, aim to ensure
optimal nutrition and gradually get back to
normal growth.
If your child is overweight or obese, consult
a dietitian for professional advice on how to
develop an appropriate weight for loss plan.
As children have high nutrient needs for
optimal growth, it is important not to practice
strict dietary restrictions. Inculcating healthy
eating habits and encouraging physical
activity and lifestyle changes are the preferred
approaches. Parental support and involvement
are crucial for any successful weight
management plan.
If your child is at normal range, keep up the
good work. All you need to do is make sure he
receives optimal nutrition. Check regularly to
ensure that his growth is maintained within the
normal range.
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Being a
vegetarian does not
necessarily mean that a
person will not become overweight
or obese. Vegetarians consume
grains, legumes, and tubers, which also
contain calories. Indeed, any type of
food, if taken in excess of energy needs,
can cause weight gain. Deep fried
vegetarians dishes also contain to a
substantial amount of calorie.
Can I stay
slim by being a
vegetarian?
Is it
true that
women are
bound to put on
some weight
after having
children?
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Question
Soal Jawab
and Answer
Ask the
Experts
About
Weight
Management
Is it true that
eating red meat
and rice can cause
obesity?
Fast food
and sweetened
beverages are
always on demand
in my household.
What can I do?
These foods are high in
calories. Try to introduce healthy
snacks to your family members and
children and turn it into a habit. Slowly
reduce, and eliminate, all fast food, snacks
and sweetened beverages from your
shopping list. Most importantly, be a role
model for your children and guide
them to practise healthy eating habits.
Avoid rewarding your child with food
and do other interesting activities
together instead.
Is weight loss
safe for my
overweight
child?
| 32 |
Weight
Loss
| 33 |
Weight Loss
Lose
Weight
Safely
FOOD INTAKE
PHYSICAL
ACTIVITY
| 34 |
Right goals
c Aim for weight loss goal of 5-10% of your total body weight in 6 months, or 0.5 to
1 kg per week.
c Aim for slow and steady weight loss for long lasting effects and better health.
c Aim for calorie reduction of 500 kcal/day; reduce 250kcal from your food intake
and 250kcal through physical activity.
Right Diet
c Aim for foods which are low in calories, sugar, fat, and salt. Aim for high fibre
foods such as fruits and vegetables, legumes and brown rice and wholemeal
bread instead.
Right
Exercise/
physical
activity
Monitoring
your
progress
c Aim to move everyday through daily activities such as walking briskly 30 mins a
day, do housework for 30 minutes and climb up and down stairs
c Once you are successful, aim to lose more by keeping your regular eating habit
and lifestyle
c Ask a friend or family members to join you through your weight loss programmes.
Get support
c For more effective weight loss, consult a dietician or nutritionist for a weight loss
programme tailor-made specifically for you.
If you find your weight loss insignificant or negligible at best even after taking the aforementioned steps, then
preventing further weight gain becomes the goal.
1
2
3
4
5
6
Watch for your old bad habits that could be contributing your weight plan.
Skipping breakfast This is a bad habit because breakfast is the most important meal of
the day that helps you stay energized at the beginning of the day and it prevents you from
overeating later.
Snacking unnecessarily Make sure you have regular meal times to avoid
unnecessary eating in between meals. If you need to snack, choose only healthier
snack options.
Unmindful eating / emotional binge eating When feeling sad, do other
activities instead of eating. Many overweight people dont realise they have
been using food as their own personal therapist which lead to overeating.
Rewarding with food How about another option as a reward? For
instance, take up a productive hobby you can indulge in, such as exercise
with family members or go on a vacation.
Being a couch potato Be disciplined and allocate adequate time for your
favourite TV programmes, games and gadgets. You can do some movements
while watching TV such as sit up or push up.
Eating supper Supper has been so popular especially with the abundance of 24
hour restaurants. Consider sticking to a comprehensive eating schedule and avoid supper
as that is the time your body is getting ready to rest.
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Weight Loss
Healthy Diet
to lose weight
A fundamental requirement to achieve
weight loss is to control calorie intake.
But this doesnt mean you should be
severely restricting all food intakes and
go on a very low calorie diet. Your body
still needs energy and nutrients to be able
to perform all its functions normally. A
balanced and healthy diet is therefore still
essential. This also helps facilitate a more
consistent weight loss and the effects are
usually long-term.
B M V
d
Practice a balanced and moderate diet in
accordance with the guidelines advocated by
the Malaysian Food Pyramid, and incorporate
the principles of B-M-V Balanced,
Moderation and Variety. (Refer to page 11)
d
Manage your meal portions and plan serving
sizes appropriate to your needs. (Refer to page
14 under Keep Portions in Moderation on the
serving size of each food group).
menu
d
Plan your daily menu based
on 1500 kcal diet to help
you monitor your meal and
write down what you eat on
that day.
d
Go for healthier food
options and use healthier
ingredients while cooking
(Refer to page 23 for
healthier food alternatives).
| 36 |
d
Emphasise on reducing
consumption of unnecessary
calories for example sugary
beverages. There are many
types of food which is high
in calorie but low in nutrient
content. Choose wisely.
Breakfast
Morning Snack
1 slice papaya
Lunch
1 cup brown rice
1 medium sized fishin singgang soup
1 banana
Plain water
Evening snack
Dinner
Note: Besides eating right, do not forget to drink 8 glasses of water everyday
Total number of servings per day (according to approximately 1500 kcal)
Group 1
4 servings
Group 2
Vegetables
3 servings
Group 3
Fruits
2 servings
Group 4
Group 5
Meat / Poultry
Fish
1 serving
Legumes
serving
serving
1 serving
Weight Loss
Be Physically
Active
In addition to a good dietary plan, a good physical workout plan is
needed to achieve the intended weight loss. You can try and follow
the Physical Activity Pyramid for suggestions on what type of
physical activities you can do to keep those extra pounds at bay.
The more intense the physical activity, the more calories you burn.
Losing weight through physical activity doesnt just cut off unwanted
fat, it also helps to strengthen body posture and maintain overall
well-being.
c Frequency:
c Intensity:
c Time:
c Type:
To lose weight
Frequency
Intensity
Time
Type
Prevent transition
from overweight to
obesity
Everyday
Everyday
Everyday
Moderate intensity
Moderate intensity
Moderate intensity
Vigorous intensity
>30 mins
45-60 mins
60-90 mins
Aerobic exercise
Cycling
Gardening
Brisk walking
Skipping rope
Playing tennis
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Swimming laps
Jumping rope
Running
Football
Basketball
Heavy gardening
(continuous digging
or hoeing)
Start with a 10
minute walk
three times a
week.
Tips to do so:
Increase it to
30-45 minutes
of brisk walking
three times a
week.
Increase frequency to
five times a week and try
other forms of moderate
intensity activities
i.e. jogging.
Keep on gradually
increasing your
exercise duration
and intensity.
You may also opt to do so in several short periods such as 10 minutes three times a day instead of
one single 30 minute session.
Safety Rules
Get advice from healthcare professionals before you
start any exercise programme and get a physical/
medical check-up to see if you have any illnesses or
complications that might worsen if you do a certain
form of exercise.
Start at a level you feel comfortable with. Over
time your body will adjust to the frequency of your
activities and increase your overall fitness. Gradually
increase the level of intensity of your physical
activity. Basically there are 3 phases of physical
intensity, namely:
| 39 |
Weight Loss
Questions and
Answers:
Weight
Loss
Guide
1
Ive substituted my
unhealthy snacks
with fruits to lose
weight as advised. Why
doesnt my weight go
down?
Substituting unhealthy
snacks with fruits is a
good practice and not just
for losing weight. Fruits
also contain various
phytonutrients that are
known to exert beneficial
health effects. To reduce
more weight, you might
need to consider reducing
calories from other food
taken throughout the
day. Just taking away the
snack is not the solution.
Also remember that
physical activity must
be increased so as to
burn away the excess fat
stored in the body.
Ive reduced
my calorie
intake by
cutting my portion
sizes and I exercise
regularly every day.
I managed to lose
a few kilos, but
after 3 months, I
didnt lose any more
weight despite going
through the same
routine and diet.
Why isnt it working
anymore?
| 40 |
With so many
different types
of fast-acting
diet plans these
days which one
should I choose?
How about weight
loss products, are
those safe?
Any diet that promises fast weight loss without a scientific basis is called a fad
diet. These diets often eliminate entire food groups and as a result dont provide
the wide range of important nutrients that our body needs. Results are usually
short-lived and are difficult to sustain since most of the weight loss involves
primarily water. Nutrient deficiency is also not uncommon in persons using fad
diets.
There are numerous weight loss products in the market. Many new products
are put on the market, ranging from various pills, supplement drinks to herbal
products. Do your homework and consult the proper authorities to determine if
these products are indeed effective and safe for use before you decide to buy.
In certain situations, special drugs may be prescribed to patients who have difficulty losing weight. These
drugs help compliment the whole weight loss programme and are not an end-all-be-all solution in itself.
Prescribed drugs may include:
c Appetite suppressant They work by blocking the re-uptake of the chemicals in the brain which
creates that feeling of satiety you get after eating a big meal.
c Prescription fat blockers Inhibits the enzyme lipase in the digestive system which prevents fat from
being broken down and absorbed but instead exits the body through bowel movement.
Always remember that no drug nor pill or supplement can substitute a good holistic diet coupled with
regular daily exercise.
I am obese and suffer both diabetes and arthritis, so I find it very difficult to move around.
However, Ive tried losing weight through practicing a healthy diet and I exercise frequently but
it doesnt seem to work. I hear surgery is also a good option to consider, is this true?
Stomach (bypassed)
Gastric
Pouch
Jejunum
Duodenum
Duodenum (bypassed)
After Surgery
Stomach
| 41 |
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