Jan 16, 2016

A Balance Diet is Essential....

I had a very pleasant surprise when Sunway Medical Centre sent me their lunch box  a couple of days ago. And yes, it was timely. I was in the midst of my first flu and it was a bad one...

This lunch box was thoughtfully put together by the Dietetics and Nutrition Services at the Sunway Medical Centre where they encourage the community of all ages to obtain optimal health and also assist individuals who are recovering from illnesses through a diet and program tailored to personal and work place needs.

I especially was touched by the gesture, and I was delighted to get my lunchbox along with a calendar, a set of plastic cutleries and a cling wrapped granny smith apple...

My lunch in the lunch box consisted of 150gm brown rice, boiled and cooled with some raisins (adding sweetness to the taste), 1 serving of yummy Chicken tagine, 1/2 cup of Curried Beans and Chickpeas and 1 1/2 cup of mixed boiled vegetables... consisting of carrots, fuchok, sawi and broccoli!!!! Lovely!!! And this would make up just 590 Calories per serving!!

It is known that a balanced diet will be food that are high in vitamins, minerals, and other nutrients and low in unnecessary fats and sugars. After all, one of the pages in my calendar reminded me that -Your diet is like a bank account. Good food choices are good investment....

Let's take a peek and see which food groups are essential to a balanced diet.

Fruits are a great source of nutrition,and they make quick and tasty snacks. Choose fresh fruits as they can provide the most nutrients.

Vegetables are main sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. Examples include spinach, kale, green beans, broccoli, and so on...

Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are important for our health and maintenance of our bodies.

Meats and beans are the best sources of protein, which is vital for proper muscle and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of beef are the best option. Removing the skin and trimming off any visible fat are easy ways to reduce the amount of fat and cholesterol in meats.

Nuts and beans, such as lentils, peas, almonds, sunflower seeds, and walnuts, are also good sources of protein. Tofu, tempeh, and other soy-based products are excellent sources of protein and are healthy alternatives to meat.

Dairy products gives our body calcium, vitamin D, and other essential nutrients. However, they are also major sources of fat, so it is best to choose reduced-fat or fat-free cheeses, milk, and yogurt.

Oils must be used sparingly. Opt for low-fat versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace fattier vegetable oil in your diet. Avoid foods that have been deep-fried in oil because they contain a large number of empty calories.

So, most of us heard about how we should feed a cold and starve a fever... ? How true is this?
One small study did find that eating helps combat a cold virus. And fasting allows the body to fight fever-related infections.
But, let me share with you that a moderate calorie restriction can:
  • improve cell-mediated immunity and
  • offset chemotherapy-induced and aging-related changes in immune function by helping to replenish stem cells.
On the other hand, if you are not eating at all....:
  • our defenses against specific pathogens are lower, and
  • the immune system is suppressed.
and worse case scenario? A malnutrition-infection cycle can ultimately lead to kwashiorkor (a severe type of malnutrition)
But all these is because I am unwell.. so for healthy people, we should all just continue eating a good balance diet so our body is always at it's optimum best....
If you have questions about your diet or feel that you need to lose weight or eat better, schedule an appointment with the Sunway Medical Centre Dietetics & Nutrition Centre at 03-7491 9191 ext: 71152 or visit : www.sunwaymedical.com.my


  1. thanks for sharing this post. yes, balanced diet is necessary, too bad i have no time to prepare meals for myself :( i am also having a bad flu now, hope both of us can recover faster. rest well ya!

    1. OH dear.... yeah... pray both of us can recover faster from this horrible flu virus...

  2. Dietetics and Nutrition Services? Dont even know got this kind of services. Balance diet is good. Everyone is sick now including me. :(

  3. It's really important to have balanced diet!
    We should all make it a practice for a healthy lifestyle.

  4. I love such healthy eats. They are really tasty and not as bland as most people think it is. And when we eat well, the body is armed to fight many of the common ailments like flu!

  5. i love healthy eat too. But when you working and to find quick affordable healthy food around is so painstaking. But i still try to eat healthily.

    1. I feel you.... it is not easy to get affordable healthy food... most the food that surrounds us are too laden with sugar, salt and everything unhealthy

  6. The lunch box seem balance diet and healthy. Thanks for your information.

    1. my pleasure and that lunch box was yummeh..... hehehe

  7. Total agree! I ! I highly appreciate your awareness. But I wanna show you my source of best sushi rice shop. I just give you a reference for more option about how to balance diet. Hope my sharing help you a little. Thanks


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