08/07/2025

LYFE TUESDAY | JULY 8, 2025

22

Ű BY MARK MATHEN VICTOR

A balanced bowl is an excellent first step towards better eating. – ALL PICS FROM FREEPIK

T HE 2024 National Health and Morbidity Survey (NHMS) has revealed troubling trends in Malaysia’s national health and dietary habits. Collected through extensive nationwide sampling and analysis by the Health Ministry, the findings point to critical issues affecting children, adults and older Malaysians. What the data says Based on the data, Malaysians are facing a two-pronged problem. They are eating too much of the wrong kinds of food and not enough of the right ones. Among adults aged 18 and above, 30.5% are overweight, 23.1% are obese and over half have abdominal obesity. These figures are not just numbers but a reflection of growing health risks that will likely lead to diabetes, heart disease and other serious conditions. Though not as bad as the adults, children and teenagers are not spared from the sweeping health problems according to the data. Among those aged five to 19, 14.4% are overweight, 13.6% are obese and 8.1% are stunted. All roads lead to long-term growth and development concerns. The survey also revealed calcium, vitamin A, iron and potassium deficiencies are widespread, with 96.4% of adults and 96.7% of older people not getting enough calcium, while nearly everyone (99.8%) do not get enough potassium. In terms of diet, fruit and vegetable intake falls far below recommended levels, as only 12.8% of adults eat enough fruits daily Meanwhile, Malaysians being who they are, especially teenagers, drink an average of 7.3 servings of prepared sugary beverages a week, plus 4.6 servings of ready-to-drink varieties. Additionally, food insecurity remains a major concern, particularly in rural areas, as 40.5% of older Malaysians, 28.7% of adolescents and 22.7% of adults live with some form of it. On top of it, reading food labels is still not a habit for many, as only 29.1% of adults check the “Healthier Choice” logo. Small changes, big difference The statistics are as sobering as learning that Malaysia is the most obese country in Southeast Asia. For everyday Malaysians, what can we do about it? Most of us are not nutritionists or chefs. Taking hours to prepare complicated meals or having a budget that allows organic-only shopping is beyond the average Malaysian’s reach. However, the good news is fixing a diet does not have to be overwhelming. It simply involves nudging daily routines in a healthier direction by targeting one bad habit at a time. 0 Eat more greens The NHMS paints a clear picture that many are not eating enough fruits and vegetables. Start by adding one fruit to your day. Same with veggies: throw in a handful of spinach or water spinach when you cook or get a side dish of vegetables when eating out. No need to jump to five servings overnight. 0 Rethink that sweet drink High sugar intake from beverages is a big red flag. If you are having teh tarik or sirap bandung daily, try cutting it out every other day, as sugar is not a bad thing especially in moderation. Work towards only plain water as the end goal. Even halving your sugar order at your favourite kopitiam counts. The key is small swaps instead of going cold turkey. 0 Snack smarter, not less Midday hunger pangs are real, but that does not warrant getting keropok or sugary drinks. Keep almonds, boiled eggs or yogurt on hand. These pack protein and nutrients without the empty calories. Hard to give up the evening kuih or fried noodles? Maybe split it with someone or make it an occasional treat. 0 Reading is not hard Only a third of domestic consumers actually check food labels, particularly the Nutrition Facts, but knowing what is in your food can be a game-changer. Look out for the Healthier

Wake up call o New national survey shows obesity, malnutrition trends rising but small daily choices can turn tide

teach healthy habits early. It also helps picky eaters warm up to new foods, if they have a hand in choosing or preparing them. 0 Food insecurity? Use what is available Eating better does not always mean spending more. Canned sardines, eggs, bean sprouts and local bananas are all affordable and nutritious. If you are short on time or resources, cooking once and portioning meals for later can stretch your budget and reduce stress.

Choice Logo at supermarkets. It is a quick way to make a better choice without overthinking. Do not worry if it is hard to understand at first. Just start with one thing, such as sugar content and go from there. 0 Make meals a family affair If you are cooking for the family, get the kids involved in shopping or simple meal preparation. The NHMS data shows poor nutrition starts young, so this is a great way to

You do not need a perfect diet, just a better one.

Over half of Malaysian adults have abdominal obesity due to too much of the wrong food, too often.