Balancing Flavour and Health: Tips for Malaysian Favourites

Malaysia's National Day, or Hari Merdeka, celebrated annually on 31st August, is not just about independence but also about celebrating our vibrant and unique culture, especially our food traditions.

‌Malaysians definitely love their food. Many of us would travel across the country and queue for hours just to get a taste of our favorite dishes. Food here is more than just something to eat; it's a way of life, a way to express ourselves, and a source of happiness and connection. 

‌So much so that many Malaysians would greet a friend or express their concern for someone's well-being by asking “Dah makan?” which means “Have you eaten (yet)?”. 

‌From Nasi Lemak to Char Kway Teow, Malaysian food is famous for its rich and bold flavours. Each dish reflects our rich cultural heritage and the unity that defines us as Malaysians. Unfortunately, that rich flavors may be putting our health at risk as many of these dishes are also high in calories, fat, sugar, and salt. 

In the most recent report, more than half of Malaysians are overweight or obese ^[1] while 16% have diabetes, 29% have high blood pressure and 33% have high cholesterol. ^[2] With rising lifestyle-related diseases like obesity, diabetes, and hypertension, it's important to balance our love for food with healthier eating habits. We can embrace a healthier lifestyle without giving up the flavors we love by making smarter choices. 

‌This Hari Merdeka, let's celebrate our independence and our commitment to a healthier lifestyle. Here are some tips to enjoy our favorite foods while keeping a balanced diet.

‌Simple Tips to Enjoy Malaysian Food The Healthier Way

1. Practice Portion Control

Portion control is a practical and effective strategy to avoid overeating and reduce calorie intake[1] without having to give up our favorite foods. 

Controlling your portions doesn't mean you need to eat tiny amounts or measure out precisely every grain of rice on your plate. Here are some practical ways to practice portion control: 

• Eating from a smaller plate : Smaller plates or bowls can make portions look larger and help you feel more satisfied with less food.

• Use visual cues to estimate portion sizes : A serving of rice is about the size of your fist while a serving of meat or fish should be about the size of a deck of cards. 

• Share dishes : Order a variety of dishes and share them with friends and family. This way, you can sample different foods without overeating. 

• Order smaller portions : Opt for half-sized portions or smaller plates whenever possible to reduce your calorie intake.

2. Load Up On The Veggies 

Vegetables are low in calories but rich in fibre, vitamins, and minerals. Eating more vegetables can help you feel full longer and reduce the chance of over-eating.

‌There are a few ways to incorporate this strategy when enjoying our Malaysian favourites, such as:

‌• Add a generous portion of cucumber to your Nasi Lemak

‌• Ask for more vegetables like bean sprouts, chives, sawi, or carrots for your Maggi Goreng or Char Kway Teow 

‌• Fill half of your plate with vegetables like stir-fried kangkung, cabbage, spinach, steamed okra, or fresh ulam when having mixed rice or Nasi Kandar 

‌• Bring easy-to-prepare vegetables like cherry tomatoes, Japanese cucumbers, or baby carrots when there aren't many vegetable options available

3. Include More Protein 

Consuming enough protein enhances satiety, making you feel full and satisfied for longer periods. This can help manage hunger and lower overall calorie consumption. Ideally, protein should be included in every meal. 

While Malaysian dishes are infamously well-known to be high in carbs but low in protein, here are some ways to incorporate more protein into your meals:

‌• Reduce the rice portion and add boiled eggs or tofu to Nasi Lemak or fried rice

‌• Swap Roti Canai for plain Chapati or Roti Naan with Tandoori Chicken 

‌• Add on chicken breast for dishes like Noodle Soup 

‌• Consume more legumes and beans - dhal, chickpeas, and soy products such as tofu and tempeh

4. Ask For Kuah, Gravy, or Sauce On The Side

Kuah Kari, the curry gravy often paired with Nasi Kandar or Roti Canai, isn't just a flavorful addition; It's also high in calories, fat, sugar, and salt. 

Just one tablespoon of curry gravy contains about 50 calories, and a plate drenched in “kuah banjir” can pack a staggering 800 calories! 

Instead , request that the kuah or gravy be served on the side. This makes it easier to control how much you use. The same goes for dishes like Chee Cheong Fun, Rojak, Roti Jala, or salad. By keeping the sauce separate, you can still enjoy these foods without adding unnecessary calories, fat, sugar, or salt.

5. Cooking Methods Matter

‌Fried stuff typically contains more calories and artery-clogging unhealthy fats. Instead of fried chicken, order roasted or grilled chicken. Get fresh popiah instead of popiah goreng and switch Ipoh Hor Fun in place of Char Kway Teow. Likewise, grilled fish and veggies are much healthier than fried fish and deep-fried veggies coated in batter.

Opting for roasted or grilled options instead of fried foods can significantly reduce calorie intake and unhealthy fats.

6. Limit Sugary Drinks

Sugary drinks such as teh tarik, Milo ais, sirap bandung, and sweetened fruit juices can add unnecessary calories to your meal. They often have lots of sugar and healthy fats, which can lead to weight gain and increase the risk of chronic diseases such as diabetes and heart disease. 

‌For better health choices, prioritize options like plain water, unsweetened tea, or limau kosong. If you regularly drink sugary beverages, begin by slowly cutting down on added sugar or choose the less sweetened option. Limit yourself to one sugary drink per day or choose a smaller size.

7. Incorporate Supplements to Support Your Overall Well-Being

Understandably, eating healthily can sometimes be challenging, especially when surrounded by tempting, flavourful dishes. Supplements can provide that extra boost, making it easier to stick to healthier eating habits without feeling deprived.

If you are finding it hard to control simple carbs and sugar cravings, try a  supplement that helps to neutralize carbs and manage sugar cravings, making it easier to maintain a balanced diet, especially when consuming carbohydrate-rich Malaysian dishes.

Given the high sodium content in many traditional Malaysian foods, it's important to be mindful of our salt intake as excessive consumption can lead to high blood pressure. In this case, look for the  supplement to support healthy blood pressure and reduce the risk associated with hypertension.

On the other hand, those with stressful lifestyles, with a higher intake of fatty, sugary foods or alcohol intake are also more likely to have fatty liver. Consider a  supplement to help relieve fatty liver, ensuring better liver health and overall metabolic function.

Embracing a healthier lifestyle doesn't mean giving up the flavors we love. By practicing portion control, loading up on vegetables, including more protein, choosing healthier cooking methods, limiting sugary drinks, and incorporating supplements, we can enjoy our favorite Malaysian dishes while keeping our health in check. 

‌Make these small changes today and experience the joy of eating well and living well.

[1] https://codeblue.galencentre.org/2023/12/25/nhsi-2023-over-53-of-screened-malaysians-overweight-or-obese/#:~:text=In%20total%2C %20more%20than%20half,and%2019.7%20per%20cent%20obese

[2] https://codeblue.galencentre.org/2024/05/28/over-two-million-adults-in-malaysia-live-with-three-ncds-nhms-2023/#:~:text=Approximately %206.7%20million%20adults%20