Serving healthy food begins with the choice of ingredients. All food contains nutrients but it is important to choose food types with more nutritional value.

• Give priority to food groups that are rich in carbohydrates as a source of energy such as rice, bread, noodles and tubers.

• Also give priority to food groups that provide vitamins, minerals and fibre, such as fruits and vegetables.
• Choose food groups that provide protein, such as fish, chicken, meat and nuts.

• Choose food groups that are rich in calcium such as milk, cheese and yogurt. Other sources of calcium include fish such as anchovies, tamban and sardines.

• Reduce usage of fats, oil, coconut milk, sugar and soft.

• Use low fat milk or shim milk to replace parts of coconut milk in cooking. To thicken dishes, add thinly sliced potatoes or ground onions.

• Reduce consumption of foods that are high in fats, oil, sugar and salt such as snacks and fast foods.

For fruit and vegetables:

• Choose fresh fruit and vegetables.

• Buy local fruit and vegetables.

• Consume more coloured fruits and green leafy vegetables.

Select unprocessed food such as unpolished rice, whole meal cereals and other non-processed foods.

Copyright © 2000 Nutrition Society of Malaysia.