One in two Malaysians is overweight or obese, and one in six is diabetic, a health crisis that’s literally hitting us at the dining table.
But according to Senior Dietitian Rama Parahakaran, the solution isn’t about ditching our favorite foods. Instead, it’s about rethinking how we cook, eat and move while staying true to our cultural roots.
"Malaysia is the food hub of Asia and we’re proud of it. But that also means food is everywhere, from open houses to family gatherings. Telling someone to 'just stop eating nasi lemak' won’t work. What we need to do is modify, not eliminate,” Rama told reporters in a health forum
He explained that cultural sustainability in nutrition means adapting our traditional food practices instead of abandoning them.
For example, nasi lemak doesn't need to disappear from your plate; it just needs a makeover.
"You can switch white rice cooked in coconut milk with red rice or rice made with low-fat milk, roast your anchovies instead of deep frying, grill your chicken, boil your eggs and reduce your portions. The dish is still nasi lemak, just a healthier version,” she said.
Rama stressed that weight management isn’t only about food. Four pillars keep the balance, which are healthy eating, regular physical activity, quality sleep and stress reduction.
"Actually, physical activity comes first, not last. That’s why campaigns like 10,000 steps a day and the My Sihat programme exist, to get Malaysians moving while also improving access to fresh produce," she said.
On the government's side, several steps are already in play, which is banning unhealthy food ads targeting children, mandating nutrition info on menus and food labels, sugar taxes, healthier vending machine options and compulsory food handler courses.
But here’s where things get tricky: social, cultural and religious influences also shape what Malaysians eat.
"Some people are vegetarians for religious reasons, others use a lot of coconut milk or deep frying in their meals. That’s why dieticians can’t apply a one-size-fits-all approach. We need to respect traditions and then guide patients on how to adapt their meals within those boundaries,” she added.
One common issue Rama sees is that patients tend to check on the internet for quick fixes or diet myths.
"Most people come to us saying, ‘I read this online, is it true?’ That’s why reading labels and getting advice from licensed dieticians is so important. We’re here to empower people with knowledge, not restrict them unnecessarily,” she said.