WONG, a 45-year-old social worker, found himself constantly eating during the first movement control order (MCO) last year.

“I felt like I was constantly pumping food into my body,” said the Shah Alam resident, who tipped the scales at 123kg then.

Stressed, bored at home or depressed, many Malaysians ate their way through a year of pandemic and movement restrictions, resulting in healthy and unhealthy opposites, nutritionists and dieticians have observed.

Some have turned healthy by opting for home-cooked food while others rely on deliveries of fast-food or restaurant-prepared meals.

Nutritionists and dietitians observing these trends also noted that binge eating at home as a way to deal with stress or boredom is also happening.

Nutrition Society of Malaysia president Dr Tee E Siong said the differences in dietary patterns of Malaysians are often dependent on the socioeconomic group.

Eating habits typically deteriorate among the urban poor who consume mostly monotonous meals with hardly any meat or protein because of economic hardship brought about by lockdowns.

He also observed a split among the middle-income group’s dietary patterns. While some are cooking at home more and practising healthy food preparation, others rely on food deliveries or restaurant takeaways.

“If this (eating takeaway food or deliveries) goes on for a long time, it is difficult to have healthy meal choices,” Tee told The Malaysian Insight.

“Reliance on high fat, high carbohydrate diets, coupled with a lack of physical activity, during the lockdown will bring about obesity.”

Obesity and associated non-communicable diseases (NCDs) such as diabetes, heart disease and cancer are typically observed to have a higher prevalence among the middle-income group, he said.

Malaysians, in general, prefer tasty food that is high in fat and sugar, even before the Covid-19 pandemic, observed Thomson Hospital Kota Damansara dietetics manager Ho Shiau Fen.

She warned against stress-eating for those who have experienced increased workload, retrenchment or pay cuts recently.

“Stress increases the intake of high fat, high sugar foods and even binge eating. Food high in fat or sugar often feels like ‘comfort food’ to counteract stress-related responses and emotions,” she said.

“Find other ways to release stress such as talking to a friend, going for a walk, listening to music or seek professional help if needed.”

For those with a tight budget, Ho has the following tips for healthier choices at the market or grocery store.

“Buying fresh or less processed food is always more affordable than processed or canned food,” she said.

“And given the recent increase in the price of cooking oil, choose low-fat cooking methods.

“Using less oil in food preparation saves money, and you will enjoy healthier food at the same time.”

Cooking at home and eating home-grown vegetables are also her suggestions for cheaper and healthier alternatives.

Gaining weight under lockdown

Jubilee Joy Gan Chew Yan, a dietitian at a pharmacy in Rawang, said she has had customers seeking consultations when they gained weight during movement control orders.

The most common reasons for weight gain are eating whenever they feel like it and not being physically active, she said.

“Keep the diet simple by incorporating whole foods and minimally processed foods,” she said.

“Fill up half the plate with vegetables and the rest with affordable protein such as eggs, chicken and tofu.

“If you’re stuck at home, don’t keep too much junk food or snacks in the house to minimise the temptation. This can save your money, too.”

The healthier habit of cooking at home was also short-lived for some households, who resumed less healthy eating habits once tight movement controls gave way to less restrictions last year.

“When the lockdown is more relaxed, other commitments resume, and Malaysians go back to their usual way of unhealthy eating,” said Chong Shen Yi, a dietitian based in Johor.

In the end, Malaysians need to have the right mindset about health and eating, and must stop finding excuses to avoid being healthy, he said.

Wong, the social worker, decided to adopt this mindset after gaining weight during the first MCO in March last year.

“After about the third week, I started fasting for dinner. And when outdoor exercises were permitted by the government, I took 2km jogs or walks in my neighbourhood every evening,” he said.

Wong, who weighed 123kg in March last year, currently weighs 97kg. He said a simple change can make a difference.

Subang Jaya resident Sam Jo Lene said she and her husband started a ketogenic diet in January. A ketogenic diet is one that encourages the body to burn fats instead of carbohydrates.

The 29-year-old who works in corporate communications lost 8kg by March and a further 3kg last month. She has now stopped the ketogenic diet and practises “mindful eating”.

“In summary, I started at 68kg and am now 57kg. My husband was 80kg and he is now 69kg,” Sam said.

She found that eating healthy does not have to be expensive.

“I’ve found a keto grocery cart to be just as costly as a non-keto grocery cart,” she said.

“At least I know I’m spending on better quality food such as fish, poultry, vegetables and fruits.

“So, it’s never just about the cost, but the value it has towards achieving a goal.” – June 13, 2021.