Your intake of saturated fat was higher that the recommended amount. An excess of saturated
fat can raise your blood cholesterol, subsequently increasing your risk of heart disease.
The main sources of fat in our diet are also the sources of saturated fat! These include
coconut-milk based foods, blended oil (usually used in commercial cooking), flavoured rice
(e.g. chicken rice, nasi lemak, nasi briyani) and creamer/whitener/condensed and evaporated
milk in beverages. Cutting down or limiting such sources of fat will also help to reduce
saturated fat intake.
Your sodium intake was greater than the recommended amounts. Sodium acts like a sponge,
holding water in our body. Excess sodium increases the blood volume, which then raises the
pressure in our blood vessels. Hypertension or high blood pressure increases the risk of stroke
and heart attacks.
The main source of sodium in our diet comes from salt (sodium chloride) and sauces added
during cooking or at the table. To cut down on sodium intake, gradually reduce the use of salt
and sauces when preparing or cooking food so that your taste buds have the chance to adjust.
Try flavouring foods with natural seasonings like lemon juice or herbs and spices. Choose fresh
food over processed foods over processed foods and enjoy the natural taste of foods. When
eating out, ask for less sauces or gravy in dishes.
You were not getting enough calcium in your diet. Without adequate calcium, you may be at
risk of developing osteoporosis, a condition where your bones become weak and brittle. If left
untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs.
Increase your calcium intake from a variety of sources. Consume calcium-enriched breads
and biscuits, green leafy vegetables, calcium-fortified juices, high-calcium soya bean milk,
ikan bilis, sardines (with bones), tofu, as well as milk and other dairy products. Vitamin D helps
our body absorb calcium. Your body can make this vitamin after sunlight hits your skin. You can
easily obtain enough by getting at least 30-60 minutes of sunlight a day.
Aside from eating wisely, remember to make exercise a part of your life. Exercise helps to burn
fat, tone your muscles, improve your stamina, relax and sleep better, as well as keep you alert
and study better! Exercise at least 20 to 60 minutes, 3 to 5 times a week, until you sweat and
breathe deeply without getting breathless. Choose an exercise that you enjoy, and try a variety
so that you don’t get bored. Keep your exercise routine simple, fun and interesting.
96%
91%
126%
94%
124%
82%
42%
72%
305%
