NAD407 / UHS403

Seminar 2:
Planning a healthy diet:
Malaysian Dietary Guidelines 2020
Part 2
Mohd Ramadan bin Ab Hamid
(Bsc. Dietetics (Hons) (UIAM), MSc. Clincal Nutrition (UKM)
Lecturer & Dietitian
Centre for Dietetics Studies
Faculty of Health Sciences
Universiti Teknologi MARA

“Endeavour, Religious, Dignified”

END OF PART 1
 KEY MESSAGE 5
EAT PLENTY OF VEGETABLES AND FRUITS
EVERYDAY

Key Recommendation:
1. Eat at least five servings of vegetables and fruits everyday.
2. Eat a variety of vegetables everyday.
3. Eat a variety of fruits everyday.
KEY MESSAGE 5: EAT PLENTY OF VEGETABLES AND FRUITS EVERYDAY
KEY MESSAGE 6: EAT ADEQUATE AMOUNTS OF RICE, OTHER CEREALS, WHOLE GRAIN CEREAL-
BASED PRODUCTS AND TUBERS

KEY MESSAGE 6
EAT ADEQUATE AMOUNTS OF RICE, OTHER CEREALS,
WHOLE GRAIN CEREAL-BASED PRODUCTS AND TUBERS
 KEY MESSAGE 6
EAT ADEQUATE AMOUNTS OF RICE, OTHER CEREALS,
WHOLE GRAIN CEREAL-BASED PRODUCTS AND TUBERS
KEY MESSAGE 6: EAT ADEQUATE AMOUNTS OF RICE, OTHER CEREALS, WHOLE GRAIN CEREAL-

Key Recommendation:
1. Eat 3-5 servings of cereals, cereal-based products and tubers
daily according to your energy needs and physical activity level.

2. Choose at least half of your cereals and cereal-based products from

whole grains.
1. Cook white rice mixed with whole grains such as brown rice, hulled barley, oats
and corn.
2. Choose whole grain alternatives for noodles and pasta, bread, breakfast
cereals, cakes, biscuits and other cereal-based products.
BASED PRODUCTS AND TUBERS

3. Choose cereal-based products that are high in fibre, low in fat,

sugar and salt.
 KEY MESSAGE 6
EAT ADEQUATE AMOUNTS OF RICE, OTHER CEREALS,
WHOLE GRAIN CEREAL-BASED PRODUCTS AND TUBERS

What is Carbohydrates?
KEY MESSAGE 6: EAT ADEQUATE AMOUNTS OF RICE, OTHER CEREALS, WHOLE GRAIN CEREAL-

CHO: compounds composed of carbon (C), oxygen (O) and

hydrogen (H).

Carbohydrates

Simple Complex

Monosaccharides Oligosaccharides
BASED PRODUCTS AND TUBERS

(1 sugar unit) (3-10 sugar units)

Disaccharides Polysaccharides
(2 sugar units) (>10 sugar units)
 KEY MESSAGE 6
EAT ADEQUATE AMOUNTS OF RICE, OTHER CEREALS,
WHOLE GRAIN CEREAL-BASED PRODUCTS AND TUBERS

Whole grain vs Refined grain

 Dietary Fiber

• Dietary fibers are not digestible by gastrointestinal enzymes.

KEY MESSAGE 6: EAT ADEQUATE AMOUNTS OF RICE, OTHER CEREALS, WHOLE GRAIN CEREAL-

Soluble Insoluble
Functions Slows digestion and assist the body Increase the movement of waste
in absorbing vital nutrients from through the intestinal tract
foods
Properties Dissolve in water, forms gels Do not dissolve in water, do not
(viscous), and are easily digested form gels. And are less readily
by bacteria in colon (fermentable) fermented.

Health impact Most often associated with Alleviate constipation and

BASED PRODUCTS AND TUBERS

protecting against heart may reduce the risk of colon

disease and diabetes cancer.
Sources Oats, barley, legumes, citrus fruits Whole grains (bran), and
vegetables and fruits with skin
 79.9%

70.4%

Leading to an
unhealthy diet,
weight gain
and increased
risk of NCDs
Glycaemic Index (GI)

• Glycemic index is a ranking of how a food affects blood glucose

compared to the response of a reference food such as bread or
pure glucose.
• A method classifying foods according to their potential for raising
blood glucose.
KEY MESSAGE 6: EAT ADEQUATE AMOUNTS OF RICE, OTHER CEREALS, WHOLE GRAIN CEREAL-
BASED PRODUCTS AND TUBERS

drinks
Common eaten sugary foods and
 Carbohydrates functions
KEY MESSAGE 6: EAT ADEQUATE AMOUNTS OF RICE, OTHER CEREALS, WHOLE GRAIN CEREAL-

Metabolized to produce energy.

Converted to glycogen

Converted to fat

Converted to more complex

biomolecules
BASED PRODUCTS AND TUBERS
 KEY MESSAGE 6
EAT ADEQUATE AMOUNTS OF RICE, OTHER CEREALS,
WHOLE GRAIN CEREAL-BASED PRODUCTS AND TUBERS

Key Recommendation:
KEY MESSAGE 6: EAT ADEQUATE AMOUNTS OF RICE, OTHER CEREALS, WHOLE GRAIN CEREAL-

1. Eat 3-5
servings of
cereals, cereal-
based products and
tubers daily
according to your
energy needs and
physical activity
level.
BASED PRODUCTS AND TUBERS
 KEY MESSAGE 6
EAT ADEQUATE AMOUNTS OF RICE, OTHER CEREALS,
WHOLE GRAIN CEREAL-BASED PRODUCTS AND TUBERS

50 – 65% of total Energy Requirement (ER)

KEY MESSAGE 6: EAT ADEQUATE AMOUNTS OF RICE, OTHER CEREALS, WHOLE GRAIN CEREAL-

Anuar case study 1

The total Energy Requirement (ER) is 2000kcal per day. If
he plans to take 50% of energy from carbohydrate of total
ER, the energy from carbohydrate is:
50% x 2000kcal = 1000kcal per day from carbohydrate
BASED PRODUCTS AND TUBERS

Recall: 1g carbohydrate contains 4kcal

The total CHO in gram = 1000kcal / 4kcal = 250g/day

 KEY MESSAGE 6
EAT ADEQUATE AMOUNTS OF RICE, OTHER CEREALS,
WHOLE GRAIN CEREAL-BASED PRODUCTS AND TUBERS

Key Recommendation: 1 serving contains 30g CHO

KEY MESSAGE 6: EAT ADEQUATE AMOUNTS OF RICE, OTHER CEREALS, WHOLE GRAIN CEREAL-

1. Eat 3-5
servings of
cereals, cereal-
based products and
tubers daily
according to your
energy needs and
physical activity
level.
BASED PRODUCTS AND TUBERS
 CASE STUDIES

Faiz case study 1

Faiz had one cup of fried rice and four slices of wholemeal
KEY MESSAGE 6: EAT ADEQUATE AMOUNTS OF RICE, OTHER CEREALS, WHOLE GRAIN CEREAL-

bread during breakfast. How many serving of grains Faiz had

taken?
Answer: 3 servings
Anuar case study 2

50% x 2000kcal = 1000kcal per day from carbohydrate

Recall: 1g carbohydrate contains 4kcal

The total CHO in gram = 1000kcal / 4kcal = 250g/day

BASED PRODUCTS AND TUBERS

Recall: 1 serving contains 30g carbohydrates (CHO)

250g / 30g = 8 servings CHO per day

 Health issues related to CHO
KEY MESSAGE 6: EAT ADEQUATE AMOUNTS OF RICE, OTHER CEREALS, WHOLE GRAIN CEREAL-

• High-carbohydrate diets (> 60% of total dietary energy) that consist predominantly
of high glycemic carbohydrates have detrimental metabolic effects  1)
Increase serum triglyceride and insulin resistance, 2) having the greatest adverse
effect in insulin-resistant states, such as type 2 diabetes or Gestational
Diabetes Mellitus (during pregnancy).

• Lactose Intolerance
• people may have insufficient lactase and the condition for people who
are unable to digest lactose
• Lactase is an enzyme that involves in hydrolysis of lactose to glucose and
galactose.
BASED PRODUCTS AND TUBERS

• It is highest immediately after birth however will decline with age.

• Management includes
i) avoiding lactose containing food and
ii) supplement with lactase enzyme
Recap
Seminar 2