The frequency of diet-related chronic diseases is increasing globally.
This has led to experts rethinking approaches on how to guide populations to eat healthily.
Traditionally, food pyramids placed carbohydrates (rice, bread, etc) at the base, indicating that they should make up the biggest portion of daily intake.
However, Malaysia’s 2020 revision marked a significant shift, in which vegetables and fruits now form the foundation of the food pyramid, signalling the pivotal role of fibre, vitamins and overall nutrient density.
Recently, the United States also reinforced what many describe as an “inverted pyramid”, where emphasis is no longer on quantity of calories, but quality of nutrients.
Despite differences in presentation, both the Malaysian Food Pyramid 2020 and the inverted pyramid introduced in the 2025 to 2030 Dietary Guidelines for Americans converge several key principles:
Both guidelines emphasise the importance of increasing plant-based food intake.
This is important in ensuring adequate fibre intake (with three servings of vegetables and two servings of fruit daily)
This is a clear shift away from merely calorie-dense food towards nutrient-dense ones.
Calorie-dense food refers to food that is high in calories, but often lower in nutrients.
Examples include sugary snacks, fried food and pastries.
On the other hand, nutrient-dense food refers to food that is high in essential nutrients, but lower in calories.
These include green leafy vegetables, lean meat, fruit and whole grains.
Both guidelines emphasise the reduction of refined carbohydrates and sugars in the daily diet.
The key drivers behind these updated recommendations are the increasing frequency of chronic diseases such as type 2 diabetes, obesity and heart disease.
However, the challenge lies not in awareness, but in implementing the recommendations.
Bridging the gap between guidelines and routine habits remains a critical mission.
Adopting these dietary guidelines does not necessarily require drastic changes, however.
Small, consistent modifications can make a meaningful difference.
For instance, adding an extra serving of green leafy vegetables to each main meal, choosing plain water over sugary
beverages, or even opting for steamed dishes instead of fried ones.
The Healthy Plate Method is also a simple and easy way to help people make these changes.
In this visual concept:
It is recommended to select whole grains rather than refined carbohydrates.
For instance, you can opt for brown rice instead of white rice.
Starchy vegetables such as potatoes, sweet potatoes, yam, etc also fall under this category (rather than the fruits and vegetables category).
It is recommended to emphasise lean meat and to avoid processed food.
For instance, choose lean parts such as the chicken breast, instead of the drumstick or wings.
Also, go for white meat (e.g. fish and chicken), instead of red meat (e.g. pork and beef).
Reduce sodium intake (i.e. minimise added salt) in your dishes.
Most of this portion should comprise non-starchy vegetables, while fruit can take up one serving.
Eat vegetables and fruits of various colours, as each colour provides different phytochemicals for your health.
Try to avoid sweetened beverages, as well as adding sugar to your drinks.
Assistant Professor Dr Chee Huei Phing is a dietitian at Universiti Tunku Abdul Rahman. For more information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and should not be considered as medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this article. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
