Tips for healthy eat­ing

New Straits Times - - Heal - kas­miah@nst.com.my

VARIETYISTHEWAY

Hin says the right amount of nu­tri­ents needed to main­tain health can be achieved by con­sum­ing var­i­ous types of foods from all food groups in the right quan­tity as rec­om­mended.

“We should not con­sume only one food group as our body will not be able to get the ben­e­fits of all nu­tri­ents needed. Sim­i­larly, we should not choose only one type of food from each food group.

“This is be­cause no sin­gle food can pro­vide all the nu­tri­ents that the body needs. And within the same group, there is no sin­gle food that is more healthy than oth­ers.”

She says al­though some fruits con­tain car­bo­hy­drate, it does not mean you can re­place it with the food from the car­bo­hy­drate food group.

“We should not leave a food group and re­place it with oth­ers, even if they have sim­i­lar nu­tri­ents. We can­not sub­sti­tute one ba­nana with one cup of rice. It is a dif­fer­ent type of car­bo­hy­drate and they don’t have sim­i­lar nu­tri­ents.

“But you can choose to eat whole grains which have more fi­bre, vi­ta­mins and min­er­als. The food in this group has a sim­i­lar amount of car­bo­hy­drate in one serv­ing. For ex­am­ple half a cup of brown rice and half cup of white rice have the same amount of car­bo­hy­drate. But brown rice has more fi­bre, vi­ta­mins, min­er­als and mi­cronu­tri­ents which are bet­ter than white rice.”

Hin says car­bo­hy­drate is an es­sen­tial macronu­tri­ent which pro­vides en­ergy to the body. There­fore, it is im­por­tant to in­clude good sources of car­bo­hy­drate such as whole­grains, starchy veg­eta­bles, legumes and fruit in our diet.

As for pro­tein, it is bet­ter to eat lean meat, poul­try with­out skin and legumes, which are high in pro­tein and low in sat­u­fat. rated To get the best nu­tri­ents, eat a va­ri­ety of colours as they in­di­cate dif­fer­ent vi­ta­mins, min­er­als and phy­to­chem­i­cals.

She says be­cause of the dif­fer­ent nu­tri­one ents, no fruit or veg­etable is bet­ter. For ex­am­ple, ba­nana has high po­tas­sium, while guava is high in vi­ta­min C and fi­bre. It is best to eat a va­ri­ety of fruits and veg­prin­ci­ple eta­bles.

“The of healthy eat­ing is bal­anced, mod­er­a­tion and va­ri­ety

You should em­pha­sise on va­ri­ety, which means eat var­i­ous foods from all food groups. The re­sult is healthy weight man­age­ment as your body gets all the nu­tri­ents to func­tion prop­erly and re­duce the risk of dis­eases.”

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