For a healthy meal, just divide your plate

Use the QQH concept as a simple way to ensure you have a healthy meal every time. — Photos: Positive Parenting

If you think that healthy eating is difficult to achieve, think again.

There are many ways you can go about eating right and staying healthy.

One of them starts right at your plate!

The Malaysian Healthy Plate (MHP) guide, which emphasises the Suku Suku Separuh or Quarter Quarter Half (QQH) concept, is a quick visual technique that helps you to immediately identify whether a meal is healthy and ba- lanced, or not.

QQH is a single-meal intake guide.

All you have to do is “divide” your plate in the following manner:

• One quarter of the plate for grains or grain products – preferably wholegrains such as brown rice or wholemeal bread.
• One quarter of the plate for proteins like fish, poultry, meat or egg.
• One half of the plate for fruits and vegetables.

Also, do opt for plain water – it is a better thirst-quencher than sugar-sweetened beverages and contains zero calories.

Examples of local dishes that fulfil the QQH concept: (from left) White rice with grilled fish and vegetables, nasi lemak, bread with egg and salad, meehoon soup, and chapati with dhal.

Healthy diet principles

Do you know that the MHP is consistent with the principles of a healthy diet?

This is as it makes it easy to follow the key concepts of Balance, Moderation and Variety (BMV) and the Malaysian Food Pyramid.

> Balance

A complete meal comprises the major food groups in the Malaysian Food Pyramid so that one can obtain the required nutrients daily.

These consist of rice, cereals and grains, which are carbohydrates; fish, poultry, meats, eggs and legumes as a source of protein; and fruits and vegetables for vitamins and minerals.

> Moderation

Stick to the recommended portions for every meal in order to achieve the required servings of each food group in the Malaysian Food Pyramid.

> Variety

Vary the major food groups on your child’s plate so that he or she gets different “surprises” daily, or even at each meal.

More importantly, using a variety of foods ensures that your child obtains the various nutrients needed for the body.

How you serve it

Simply adhering to the QQH concept alone is not enough.

Plate size can affect how much you think you are eating, compared to what you are actually eating. Here are different-sized plates with the same amount of food.

Avoid using adult-sized plates for children, as it is easy to misjudge how much food you are serving them.

Not sure of the right plate size to use?

Here’s a quick reference:

• For adults, the diameter of the plate should be about 23cm (9 inches).
• For children, the diameter of the plate should be about 18 cm (7 inches).

Cooking methods can also play a large role in determining how healthy a dish is.

For example, deep-fried food contains more oil, which is not desirable.

Opt for foods prepared using healthier methods, such as:

• Steaming
• Boiling
• Stir-frying/Sautéing
• Grilling
• Roasting/Baking
• Poaching
• Stewing/Braising.

Cooking methods also play a big role in how healthy a meal can be. Opt for these methods as often as you can.

Keeping junior healthy

Teach your child about the QQH concept of MHP from young.

Also, do make sure she or he has their three healthy regular meals daily with one or two healthy snacks between meals.

Most importantly, as parents, be their role model and practise these rules in every meal, whether at home or when eating out.

Dr Roseline Yap is a nutritionist and honorary treasurer of the Nutrition Society of Malaysia. This article is courtesy of the Malaysian Paediatric Association’s Positive Parenting programme in collaboration with expert partners. For further information, please email [e-mail]. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.