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15 Dietary Key Messages

15 Dietary Key Messages

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Published by Thirugnana Thiru

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Published by: Thirugnana Thiru on Jul 15, 2011
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12/26/2012

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KeyMessage1:EatavarietyoffoodswithinyourrecommendedintakeKeyrecommendations
1.ChooseyourdailyfoodintakefromacombinationoffoodsbasedontheMalaysianFoodPyramid.2.Chooseyourdailyfoodintakeaccordingtotheservingsizerecommended.
Additionalrecommendations:Nutrientsupplements
EatingavarietyoffoodsdailyasguidedbytheMalaysianFoodPyramidshouldprovideallthenutrientsneededbythebody.Therefore,supplementsarenotnecessaryformostindividuals.Supplementsofvitamins,mineralsorfibredonotsupplythenutrientsandotheressentialcomponentspresentinfoodsthatareimportanttohealth.Nutrientsupplementscannotbeusedasasubstituteforproperfoodchoicesandsupplementsofsomenutrientstakenregularlyinlargeamountsareharmful.However,supplementsmaybeneededtomeetspecificnutrientrequirementssuchasduringconvalescence,inpregnantandlactatingwomenandfortheelderly.Nutrientsupplementsshouldonlybetakenontheadviceofnutritionists,dietitiansormedicaldoctors.
KeyMessage2:MaintainbodyweightinahealthyrangeKeyrecommendations
1.Maintainbodyweightinthehealthyrangebybalancingcalorieintakewithphysicalactivity.2.Weighyourselfregularly,atleastonceaweek.3.Ifyouareanadult,preventgradualweightgainovertime.4.Ifoverweight,aimforaslowandsteadyweightloss.5.Ifunderweight,increaseenergyintakeasrecommended.
KeyMessage3:BephysicallyactiveeverydayKeyrecommendations
1.Beactiveeverydayinasmanywaysasyoucan.2.Accumulateatleast30minutesofmoderateintensityphysicalactivityonatleastfivetosixdaysaweek,preferablydaily.3.Participateinactivitiesthatincreaseflexibility,strengthandenduranceofthemuscles,asfrequentastwotothreetimesaweek.4.Limitphysicalinactivityandsedentaryhabits.
MalaysianDietaryGuidelinesxvii
 
Additionalrecommendations:Specialgroups
Childrenandadolescents
Toddlersshouldaccumulateatleast30minutesaday,whilepreschoolersshouldaccumulate60minutesadayofstructuredphysicalactivity.Inaddition,toddlersandpreschoolersshouldalsoengageinaminimumof60minutestoseveralhoursperdayofunstructuredphysicalactivity.Childrenandadolescentsshoulddo60minutesormoreofeithermoderateorvigorousintensityphysicalactivitydaily.Childrenandadolescentsarealsorecommendedtoincludemuscleandbonestrengtheningactivitiesaspartoftheir60minutesormoredailyphysicalactivity.
Pregnantwomen
Healthypregnantwomenwhoarenotpreviouslyactiveshouldengageinmoderateintensityactivityforupto30minutesadayduringpregnancyandduringpostpartumperiod.Forhealthypregnantwomenwhoarehabituallyactive,itisrecommendedthattheycontinuetostayactiveatanappropriatelevelofphysicalactivitythroughouttheirpregnancyandthepostpartumperiod.Muscletrainingespeciallyforstrengtheningtheback,stomachandpelvicfloorisalsoimportantandisrecommendedforbearingtheweightofthebaby.Pregnantwomenshouldavoidactivitiesathighriskoffalling(suchasriding)andcontactsports(suchasbasketball).Theyshouldalsoavoidoverheatingthebodybydoingactivitiesinshortperiods,forexample,inintervalsof15minutes.Womenwithcomplicatedpregnancyarenotadvisedtoexercise,butmayinsteadbenefitfromrest.Theseincludeplacentapraevia,pregnancyinducedhypertension,heartdisease,multiplepregnancyandwomenwhohaveahistoryofmiscarriagesandbleeding.
Overweight/Obese
Toloseweight,atotalofmorethan30minutesadayofmoderateintensityphysicalactivityisrecommended,whilstapproximately45to60minutesperdayofmoderateintensityphysicalactivityisrequiredtopreventthetransitionfromoverweighttoobesity.Forweightcontrolandforpreventingweightgainorregainamongformerlyobeseindividuals,atotalof60to90minutesadayofmoderateintensityactivityorlesseramountofvigorousactivityisrecommended.
KeyMessage
4:Eatadequateamountof
rice,
othercerealproducts(preferablywholegrain)andtubers
Key
recommendations
1.Consumeatleastfourservingsofcerealfoodsdaily.2.Chooseatleasthalfofyourgrainproductsfromwholegrains.3.Choosecerealproductsthatarehighinfibre,lowinfat,sugarandsalt.
xviiiMalaysianDietaryGuidelines
 
KeyMessage5:EatplentyoffruitsandvegetableseverydayKeyrecommendations
1.Eatavarietyoffruitseveryday.2.Eatavarietyofvegetableseveryday.3.Eatatleastfiveservingsoffruitsandvegetableseveryday.
KeyMessage6:Consumemoderateamountsoffish,meat,poultry,egg,legumesandnutsKeyrecommendations
1.Consumefishmorefrequently,ifpossibledaily.2.Consumemeat,poultryandeggmoderately.3.Practisehealthiercookingmethodsforfish,meatpoultryandeggdishes.4.Choosemeatandpoultrythatarelowinfatandcholesterol.5.Consumelegumesdaily.6.Includenutsandseedsinweeklydiet.
KeyMessage7:ConsumeadequateamountsofmilkandmilkproductsKeyrecommendations
1.Consumemilkandmilkproductseveryday.2.Replacesweetenedcondensedmilkandsweetenedcondensedfilledmilkwithunsweetenedliquidorpowderedmilk.
Additionalrecommendation:Lactoseintolerant
Lactoseintolerancepersonsmayalsoderivethehealthbenefitsassociatedwithmilkandmilkproductsbyconsuminglactose-freepredigestedmilk.Theycanchoosepredigestedmilkproductssuchasyoghurtandconsumemorecalciumfortifiedorenrichedmilkproductstomeettheircalciumrequirement.
MalaysianDietaryGuidelinesxix

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