It’s important to understand what food you eat as it affects your health and well being.

Append below are a rough guide for Malaysians on

  1. Always foods -Nutrient-dense foods you can have at every meal
  2. Sometimes foods-Not as nutrient-dense and higher in fats
  3. Seldom foods- High in fats and/not very nutrient-dense. You should not have these so often.

SELDOM FOODS comprises:

  • Char koay tewo ,
  • Pizza,
  • Fried chicken,
  • Beef rendang,
  • Salad dressing(mayonnaise),
  • Meat burger,
  • Seafood,
  • Ice-cream,
  • Fried eggs,
  • Butter and margarince,
  • Cured meats(luncheon meat),
  • Organ meat(liver,intestine),
  • Cookies(sugary,chocolate),
  • Soft drinks(sugary)
  • Pickled food ( cucumber,papaya)

SOMETIMES FOODS:

  • Roti canai
  • Nasi lemak
  • Chicken rice
  • Soupy noodles
  • Durian
  • Assam Laksa
  • Tosai
  • Curry chicken
  • Boiled eggs
  • Canned foods
  • Nuts
  • Sugar-coated cereals

ALWAYS FOODS:

  • Whole wheat bread
  • Fruits and vegetables
  • Cereals(oats,barley)
  • Lean meats(chicken without skin,fish)
  • Steamed or poached meats ( with low salt)
  • Taufu and soyabean products
  • Legumes/beans
  • Herbs and spices
  • Mushrooms
  • Fresh fruit juices (unsweetened)