Steps to a balanced meal
Eating a healthy, balanced meal does not require drastic changes to your diet, writes Kasmiah Mustapha
EATING a balanced meal can be a struggle for some people. As they are used to a diet of processed food which is readily available, it is hard to change their habits and taste buds. They come up with various reasons including “it is hard to do”, “don’t know how to begin” or “it is impossible to have a balanced meal every day”.
While it can be a challenge to establish new eating habits, it does not mean it cannot be done. The most important factor is to take steps immediately and have realistic approaches and goals.
According to Nestle Products corporate wellness unit senior nutritionist Nurul Iliani Ahmad, eating a balanced meal is not as complicated as people think it to be. She says the only thing they need to do is to understand the nutrition intake they needand follow the healthy plate guideline.
“It is all on you because you have control. You can control what you decide to buy at the supermarket, what you want to cook, what to put on your plate and what to eat.
“You don’t have to bring a calculator to count your calorie intake because the information is provided on labels. You don’t have to be confused between good and bad food because there is no such thing. It all depends on your eating habits and you have to control portion size.”
SIMPLE STEPS
Nurul Illani says eating healthy balanced meals is easier through simple steps, especially when buying food products. The first step is to understand the nutrient content of food. Look at the Nutrition Information Panel printed on the food packaging. This information helps you to compare the nutritional value of similar products from different brands, she adds.
“You must understand what total energy (kcal), carbohydrates, protein and fat mean. Usually they are measured in either per 100 grammes or 100 millilitres.
“But look at other nutrients too as it is important to make food choices based on the overall nutrient content.”
Another measure is to look at the “Front of Pack” nutrition labelling on a product which provides the amount of energy per serving. It is also helpful if you understand how the calorie content of a particular food contributes to your daily calorie intake.
The “Front of Pack” labelling for energy is an at-a-glance label on the amount of energy (expressed in kcal) a particular food contains and how it contributes to the person’s recommended daily requirements.
An average adult needs 2,000 kcal a day. If a serving of food provides 92 kcal, it is only five per cent of the recommended daily energy requirement. To achieve 100 per cent, you need to eat a variety of foods throughout the day.
Speaking at a talk on nutrition at Balai Berita, New Straits Times, Nurul Illani says consumers should also look out for the Healthier Choice Logo (HCL) stamped on the packaging. These are the food products that have fulfilled the nutrient criteria as specified by the Health Ministry.
BALANCE, MODERATION
AND VARIETY
On the healthy plate guideline, she says it can be confusing to measure each portion of food, so the easy way is to use your hand for a rough estimate.
In an effort to ensure people are eating healthy, balanced meals, the Health Ministry has recommended the healthy plate of “sukusukuseparuh” — comprising a quarter of carbohydrates, a quarter of protein and half of vegetables and fruit.
“A quarter of carbohydrates is measured with one cupped hand; a quarter of protein is one palm; use your fist to measure a half portion of vegetables and fruit. Complete the healthy plate with six to eight glasses a day of water or one to three servings of dairy products.”
Nurul Illani says based on these steps, it is easier to eat healthy and manage your weight without having to count calories, going on drastic diet changes or even starving yourself.
“The most important thing is to do it today. If you cannot rush it, then start slowly. Just remember that balance, moderation and variety are important in your diet.”