Energy
Your intake of energy from your diet was more than you need. Frequently eating above your energy needs can contribute to excess calories, which will be stored as body fat if it is not being used for physical activities. Excessive body fat leads to blood pressure, stroke diabetes and even certain cancers.
Energy in the foods we eat comes from three categories of nutrients - carbohydrates, fats and proteins. Fat is the most concentrated source of energy. Gram for gram, fat (9 kcal/g) has more than twice the energy of carbohydrate (4 kcal/g) or protein (4 kcal/g). Hence, foods high in fat are generally high in calories. Alcohol also supplies more calories (7 kcal/g) than carbohydrate or protein.
Know your daily energy allowance, and balance the energy from the food you eat with the energy your body uses for physical activities.
Saturated Fat
Your intake of saturated fat was higher that the recommended amount. An excess of saturated fat can raise your blood cholesterol, subsequently increasing your risk of heart disease.
The main sources of fat in our diet are also the sources of saturated fat! These include coconut-milk based foods, blended oil (usually used in commercial cooking), flavoured rice (e.g. chicken rice, nasi lemak, nasi briyani) and creamer/whitener/condensed and evaporated milk in beverages. Cutting down or limiting such sources of fat will also help to reduce saturated fat intake.
Sodium
Your sodium intake was greater than the recommended amounts. Sodium acts like a sponge, holding water in our body. Excess sodium increases the blood volume, which then raises the pressure in our blood vessels. Hypertension or high blood pressure increases the risk of stroke and heart attacks.
The main source of sodium in our diet comes from salt (sodium chloride) and sauces added during cooking or at the table. To cut down on sodium intake, gradually reduce the use of salt and sauces when preparing or cooking food so that your taste buds have the chance to adjust. Try flavouring foods with natural seasonings like lemon juice or herbs and spices. Choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, ask for less sauces or gravy in dishes.
Calcium
You were not getting enough calcium in your diet. Without adequate calcium, you may be at risk of developing osteoporosis, a condition where your bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs.
Increase your calcium intake from a variety of sources. Consume calcium-enriched breads and biscuits, green leafy vegetables, calcium-fortified juices, high-calcium soya bean milk, ikan bilis, sardines (with bones), tofu, as well as milk and other dairy products. Vitamin D helps our body absorb calcium. Your body can make this vitamin after sunlight hits your skin. You can easily obtain enough by getting at least 30-60 minutes of sunlight a day.
Aside from eating wisely, remember to make exercise a part of your life. Exercise helps to burn fat, tone your muscles, improve your stamina, relax and sleep better, as well as keep you alert and study better! Exercise at least 20 to 60 minutes, 3 to 5 times a week, until you sweat and breathe deeply without getting breathless. Choose an exercise that you enjoy, and try a variety so that you don’t get bored. Keep your exercise routine simple, fun and interesting.
The Healthier Choice Symbol (HCS) on packaged food products indicates that they are healthier options, and this helps consumers to make informed food choices when grocery shopping.
Products carrying the HCS are generally lower in total fat, saturated fat, sodium and sugar. Some are also higher in dietary fibre and calcium compared to similar products within the same food category. Each food category has a separate set of nutritional criteria to adhere to. For example, breads displaying the HCS should contain no trans fat, less sodium (≤450 mg/100g) and more dietary fibre (≥3g per 100g) compared to the regular bread. 3-in-1 coffee sachets, on the other hand contains no trans fat, less saturated fat (≤0.6 g/100ml) and less sugar (≤5 g/100ml) compared to regular 3-in-1 coffee powders.
Therefore, when shopping for products, we should always look for out the HEALTHIER CHOICE SYMBOL!
