AS a self-confessed  food lover, I decided that my 2018 resolution will be to explore healthy recipes and practise a healthy diet. However, this resolution seems to be a bit daunting when, according to most of my friends, it can be quite expensive to eat healthily in Malaysia.

Malaysia, being truly Asia, is a melting pot of South East Asian cuisine. While we often pride ourselves on being known as a food haven, the flip side of the coin is that we are also the fattest country in Asia.

Bad eating habits are largely to blame for the problem of rising obesity levels, which in turn is linked to increased risk of non-communicable diseases (NCDs). In Malaysia NCDs cause 73% of deaths and is one of the major disease groups  influencing mortality rates.

This alarming phenomenon has prompted the authorities to introduce new policies such as limiting food outlets’ operating hoursto midnight and taxing sugary beverages. These policies aim to build a healthy food environment by cultivating healthier eating habits and limiting access to unhealthy food options as a preventive measure.

What is a healthy diet?

Most people tend to relate a healthy diet to eating ‘healthy foods’ or ‘superfoods’ like quinoa, blueberries, almond or organic food.  However, these foods are mostly imported and thus, tend to be more expensive compared to local foods. 

In actual fact, eating healthy can be affordable, if we know where to look. Examples would include fruits and vegetables like guava, papaya, bayam (leafy spinach) and dragon fruit. Somehow these local foods are not promoted very widely at both national and international level, even though they possess high nutritional value that may even rival the so-called ‘superfoods’.

The focus of a healthy diet should not just be on eating healthy food but also ensuring balance. Besides making healthy food choices, portion control and  a balanced nutrient intake is important too.

The Ministry of Health’s ‘Suku Suku Separuh’ campaign  illustrates how this portion control concept may be achieved, using  helpful visual aids. ‘Suku Suku Separuh’ translates to ‘quarter quarter half’; where one quarter of the plate/meal is filled withgrains such as rice, another quarter of protein and the remaining half should be fruits and vegetables.

Aside from choosing nutritious foods and controlling portion intake, other ways of maintaining a healthy diet include adopting healthy cooking methods.  In 2014, the BBC did an investigative report on rising obesity levels in Malaysia. According to that report, most snacks found in Malaysia tend to be deep fried and oily.  Foods lose some amount of nutrients during the cooking process, and frying only causes more fats to be taken up. Hence, choosing healthier cooking styles like steaming and boiling could help increase nutrient retention while also limiting fat uptake.

According to the Malaysian adult nutrition survey (MANS) 2015, only 50% of grocery shoppers take the time to read nutritional labels on the foods before making a purchase. This is a shame, since nutritional labels, by providing information on the nutritional content of foods, is a useful tool to help  consumers make healthy choices based on dietary recommendations.

MANS 2015 also stated that half of the consumers in Malaysia tend to eat out. One example of a good policy intervention in this regard would be to encourage restaurants to serve foods that are cooked with less sodium, oil and sugar, instead of issuing a blanket limitation on their operation hours, which would have a detrimental impact on their business.

Increasing the number of healthy food options could in fact make healthy food choices easier for consumers, while not ‘eating into’ the business of these food outlets.

Besides that, the government should engage with local food producers and suppliers to create healthier alternatives for consumers. This could mean, for example, providing incentives to food companies to create healthier versions of ingredients that are commonly used in local cooking.

In Singapore, for example, the Health Promotion Board has worked with local firms to produce local healthier noodles with added whole grain in it.  This strategy had the dual advantage of making healthy food affordable for poorer groups while also boosting the economy of local food producers.

How might a good food environment be cultivated? The current policy of imposing an excise tax on sugary beverages is a good start.

Over and above this, another way to spark change is to study dietary behaviours practised by Malaysians and tweak the environment accordingly. For example, in cities, most working adults prefer to eat outside rather than preparing their own meals due to time constraints.

Following this rationale, local authorities could engage hawkers and restaurant operators, to educate them about healthier food preparation and offer incentives to include healthier food choices in their menu, such as replacing white rice with brown rice.

(Studies have shown that rown rice is a healthier alternative to white rice, however most consumers tend to favour white rice as it is cheaper. MANS (2015) reported that Malaysian consumed an average of 2.48 cups of white rice in a day)

Practising a healthy diet need not be an expensive chore for the average Malaysian. Effective policies can go a long way in helping to shape and support a healthy food environment. On an individual level, keeping active and making wise food choices are a sure-fire way to maintain a balanced and healthy lifestyle without burning a hole in the wallet. – January 14, 2017. 

* Esther Sinirisan Chong is a member of Agora Society. She was born and raised in the Land Below the Wind. Her research interest lies in education and government policies, and the history and heritage of East Malaysia.

* This is the opinion of the writer or publication and does not necessarily represent the views of The Malaysian Insight. Article may be edited for brevity and clarity.