Malaysia’s food habits need a reset

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MALAYSIA is grappling with the consequences of climate change, including floods and droughts, which are adversely affecting agricultural production and consequently the nation’s food security.

It is time for Malaysians to rethink how we eat not just for our health but also for the planet’s survival.

According to a recent study conducted by Dr Nadia Rajaram and a team of researchers at Sunway University, adopting a planetary health diet (PHD) could foster both health and sustainability. This diet is mainly plant-based, focusing on vegetables, fruit, whole grains and legumes, with limited intake of red meat, sugar and ultra processed food. This “flexitarian” approach promises better health and reduced carbon footprint, aligning human nutrition with environmental sustainability.

Unfortunately, the food habits of Malaysians are far from aligned with these principles. Over half of our daily calories comes from grains, mostly white rice and noodles.

Legumes, a key component of the PHD, make up less than 4% when they should account for nearly a quarter. On the other hand, meat and added sugars are consumed at rates that far exceed healthy levels.

Interestingly, Indian diets in Malaysia are most aligned with the PHD, thanks to the cultural preference for legumes along with lower consumption of red meat. But across all demographics, Malaysians consistently fall short on whole grains, legumes and healthy fats. Ultra processed foods dominate, driven by aggressive marketing and convenience, while fresh produce and protein are often expensive and time-consuming to prepare.

This imbalance also extends to food donation practices. As Rajaram observes, “Often you would see white rice, instant noodles, condensed milk and biscuits, items that are convenient but low in nutrition. It’s time to rethink these norms.”

We need to rethink our food culture and choices. Malaysia’s National Dietary Guidelines should incorporate principles of environmental suitability, not just personal health. Policies and programmes that shape school meals and healthcare must reflect the interconnected nature of climate change, food security and nutrition.

As individuals, we must be proactive in altering our eating habits. Reducing red meat consumption in favour of legumes or soybeans is a powerful first step. Cutting back on ultra-processed foods can significantly benefit health while reducing our carbon footprint.

Finally, we should practise mindful eating by reflecting on what we consume. This means considering where our food comes from, how it is produced, and reflecting on whether consuming it will benefit both our well-being and the planet’s.

If Malaysians collectively embrace healthier and more sustainable food habits, we can take meaningful strides towards protecting both our health and the environment.

MAGARET SIVAPRAGASM PhD

Member

Young Scientists Network – Academy of Sciences Malaysia