Healthy Plate (Malaysia)

Smarter food choices can help reduce the risk of diabetes, hypertension, and heart disease—common issues in the country. It also supports both physical and mental well-being.
 

What is a healthy plate?

Healthy eating refers to consuming a variety of foods that provide the nutrients your body needs to function optimally. It centres around three core principles:
1. Variety: A healthy diet includes all major food groups to provide essential nutrients like vitamins, minerals, fibre, and antioxidants. A diverse diet reduces nutrient deficiencies and supports overall health, following the Malaysian Dietary Guidelines.
2. Moderation: Moderation means controlling portions and limiting foods high in fat, sugar, and salt. Occasional treats are fine, but moderation helps prevent obesity, diabetes, and heart disease.
3. Balance: A balanced diet provides the right mix of carbs, proteins, and fats, essential for energy, body functions, and overall health.
 

The Malaysian Healthy Plate: Quarter-Quarter-Half

To practice healthy eating habits and tackle rising non-communicable diseases, the Ministry of Health Malaysia introduced the Malaysia Healthy Plate concept.
1. Carbohydrates: Aim to fill about a quarter of your plate with carbohydrates. This provides sufficient energy without adding unnecessary calories.
2. Proteins: Another quarter of your plate should consist of protein-rich foods. This helps you meet your protein needs while avoiding excess fats and calories.
3. Vegetables and Fruits: Allocate half your plate to vegetables and fruits. This ensures a nutrient-dense balance, providing ample fiber, vitamins, and minerals to support optimal health.

Balanced Diet and Healthy Eating

Healthy eating is also guided by Malaysian food pyramid for a balanced diet. The pyramid is divided into layers, with foods at the base eaten most and those at the top consumed sparingly.
1. Grains and Starches: Foods like rice, bread, and cereals provide energy and should form the largest part of your diet.
2. Fruits and Vegetables: Packed with vitamins, minerals, and fibre, these support health and reduce the risk of chronic diseases.
3. Proteins: Includes meat, fish, eggs, legumes, and nuts—important for tissue repair, muscle health, and immunity.
4. Fats and Oils: At the top, fats and oils like olive oil, nuts, and fish should be used in moderation to support brain and overall health.

Healthy Meal Schedule

1. Breakfast: Within 1 hour of waking to boost your metabolism.
- Nasi Lemak: Opt for moderate rice, boiled egg, cucumber, and sambal (avoid fried items).
- Wholemeal Bread: Pair with peanut butter or kaya and a fruit like banana or papaya.
- Roti Canai: Enjoy with dhal or vegetable toppings.
- Congee: Rice porridge with vegetables, fish, or tofu.
- Tip: Add protein and fibre to stay full and avoid mid-morning crashes. Limit sugary foods.

2. Mid-Morning Snack: 2–3 hours after breakfast.
- Mixed nuts (almonds, cashews, walnuts).
- Fruits like guava, banana, or apple.
- Yogurt with chia or sunflower seeds.
- Veggie sticks (carrots, cucumber) with hummus.
- Tip: Include protein, fiber, and healthy fats for steady energy.

3. Lunch: Around 12:00-1:00 PM when energy dips.
- Nasi Ayam: Add extra veggies, reduce rice.
- Char Kway Teow: Use lean protein like chicken or prawns, with more veggies.
- Soto Ayam (Chicken Soup): Add vegetables and pair with whole-grain bread.
- Nasi Kerabu: Pair with fish or grilled chicken, herbs, and vegetables.
- Tip: Follow the Quarter-Quarter-Half rule—half your plate veggies/fruits, a quarter protein, a quarter carb.

4. Mid-Afternoon Snack: 3–4 hours after lunch.
- Steamed edamame.
- Hydrating fruits like papaya or watermelon.
- Boiled eggs with black pepper or chili flakes.
- Whole-grain crackers with cheese or hummus.
- Tip: Choose snacks with protein or hydration to stay satisfied until dinner.

5. Dinner: Between 6:30-7:30 PM for better digestion before bed.
- Grilled Fish: Pair with stir-fried veggies and brown rice.
- Nasi Goreng: Add more vegetables and lean protein.
- Vegetarian Curry: Enjoy with tofu, veggies, and whole-grain rice.
- Soup-Based Dishes: Choose Laksa or Soto with fresh veggies and lean protein.
- Tip: Keep dinner lighter than lunch, focusing on lean protein, veggies, and fewer carbs.
 

The Importance of a Healthy Eating Plate
 

• Weight Management: A healthy eating plate helps control portions, essential for weight management. The Quarter-Quarter-Half model ensures:

- Controlled Carbs: Reducing carbs limits calories and prevents weight gain.
- Adequate Protein: Protein preserves muscle and supports metabolism.
- Plenty of Veggies and Fruits: Filling half your plate with veggies and fruits adds fibre to keep you full and curb overeating.

• Disease Prevention: A balanced plate supports weight, energy, and disease prevention. Whole foods, lean proteins, grains, and produce can reduce risks such as:

- Heart Disease: Healthy fats from fish, nuts, and seeds improve cholesterol, while limiting saturated fats lowers risks.
- Type 2 Diabetes: Low-glycemic foods like whole grains prevent blood sugar spikes.
- Hypertension: Potassium-rich foods (like bananas and spinach) and low sodium regulate blood pressure.
- Cancer: Colourful fruits and veggies are packed with antioxidants that protect cells and lower cancer risk.
 

Nutritious Food Recipes from Ajinomoto Malaysia

Healthy eating isn’t just a trend—it’s a lifestyle that boosts well-being and promotes longevity.

By following the Healthy Eating Plate and using fresh, local ingredients, you can enjoy benefits like better weight management, more energy, and a lower risk of chronic diseases.

Ajinomoto Malaysia makes balanced eating easy with delicious, nutritious recipes inspired by Malaysian cuisine.

From vegetable stir-fries to protein-packed dishes and wholesome grain-based meals, these recipes bring together great taste and health.

Simple changes—like adding more vegetables, lean proteins, and whole grains—can have a big impact on your health.

Balanced eating builds the foundation for a healthier lifestyle, and every meal is a chance to nourish your body and mind.

With Ajinomoto Malaysia’s recipes, healthier choices are easy and delicious. Start your journey to better health today!