Economy Rice/Nasi Campur – How to Pick Yourself a Healthy Meal?

The Malaysian healthy plate

The Malaysian healthy plate also known as ‘Suku-suku-separuh’ is a campaign by the Kementerian Kesihatan Malaysia (KKM) to emphasize the appropriate portion sizes of different foods to consume during meals.

Image 1 shows the healthy plate method ¹

First, fill half your plate with fruits and vegetables. Eating a rainbow of colorful foods, especially fruits and vegetables, is a great way to get a variety of micronutrients in your diet.

Then, fill a quarter of your plate with carbohydrates.  You should opt for higher fibre starchy carbohydrates, such as whole wheat pasta, brown rice or potatoes because they contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.

Lastly, fill a quarter of your plate with lean protein, such as fish, chicken, beans, peas, and tofu. Opt for oily fish like salmon because they are not only a great source of protein but also rich in healthy omega-3 which may help to prevent heart disease.

Besides, try to cut down on saturated fat in your diet. There are 2 main types of fat, saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, thus increases your risk of developing heart disease. Choose foods that contain unsaturated fats instead, such as vegetable oils or olive oil.²