The Malaysian Diet: A Typical Day of Eating

‍

This article looks at the typical diet of a Malaysian over the course of the day and why most Malaysians are overweight or obese and struggle to lose weight. Malaysian foods are generally high in calories as they are cooked in oil or filled with sugar which results in a high daily caloric intake.

‍

Breakfast

‍

Nasi lemak (400 calories) + teh tarik (200 calories) = 600 calories

‍

Snacking between breakfast and lunch

‍

Karipap (200 calories) = 200 calories

‍

Lunch

‍

Carbs (150 calories) + protein (200 calories) + vegetables (50 calories) + teh tarik (200 calories) = 600 calories

‍

Snacking between lunch and dinner

‍

Pisang goreng (300 calories) + teh tarik (200 calories) = 500 calories

‍

Dinner

‍

Carbs (150 calories) + protein (200 calories) + vegetables (50 calories) = 400 calories

‍

Snacking before sleep / while watching TV

‍

Potato chips or chocolate (200 calories) = 200 calories

‍

Total amount of calories consumed approximately 2500 calories! Although this eating structure is not exactly the same for everyone, as a population most Malaysians are overweight because we're consuming more calories than we are expending resulting in a caloric surplus.

‍

Personal trainers advice that a simple way of reducing the amount of calories you eat is to:

‍

1. Eat better quality food (i.e. protein, fruits vegetables) that will help keep you full longer so you're not snacking as often
2. Make it harder to access junk food and away from arm's length, if you have a snack jar at you desk get rid of it
3. Skip breakfast entirely and start you first meal of the day at lunch

‍

Looking to work with a personal trainer in Kuala Lumpur? Get in touch with our team today and we'll help you get started!

‍