Media365
What is on your plate? In Malaysia, it is usually a heap of white rice, a serving of protein and a single vegetable on the side. But according to Dr Roseline Yap, a nutritionist who is also managing editor of the Malaysian Journal of Nutrition, a simple shift in portions – along with better choices for cooking them – can turn that plate into the foundation for long-term health.
“Malaysians are not consuming enough vegetables and fruit. The diet is very low in dietary fibre and lacks vitamins, minerals and important phytonutrients,” Yap says. This lack of balance, combined with large portion sizes, has contributed to rising rates of lifestyle-related diseases in the country, including heart ailments and diabetes mellitus.
To encourage healthier habits, Malaysia’s Ministry of Health has introduced the Malaysian Healthy Plate guide for meal planning. It offers the simple concept of “Quarter-Quarter-Half”: one quarter of the plate has carbohydrates like rice or noodles, one quarter has a protein such as chicken, fish or legumes, and the remaining half has fruit and vegetables. A glass of plain water completes the meal.
“Usually the traditional plate is loaded with a lot of rice and protein, and the only vegetable is served like a garnish,” Yap says. The Malaysian Healthy Plate guide aims to make portions more balanced and encourage a greater intake of fibre and nutrients.
Beyond portion sizes and food selection, the choice of cooking oil is another important factor in building healthier meals. Yap points to palm oil as a practical option for Malaysian kitchens, noting: “Compared to other oils like canola or sunflower, palm oil is actually a great choice because of its high vitamin E content and does not contain trans fats.”
Palm oil for cooking comes in two forms, each providing different benefits. “Red palm oil is richer in provitamin A [carotenes] and vitamin E and has a deep colour, while golden palm oil is more refined and best for high-heat cooking,” Yap explains. This versatility makes palm oil suitable for a wide range of Malaysian dishes, from stir-fries to deep-fried favourites.
