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Healthy Eats

Healthy Eats

Learn about the importance of nutrients and healthy eating.


The Malaysian Food Pyramid

The Food Pyramid is designed to make healthy eating easier.
Find out what the correct amount of nutrient is needed per
serving to maintain good health.

The Malaysian Food Pyramid

  • The Malaysian Food Pyramid is a simple visual guide to the types and proportion of foods you should eat every day.

  • It consists of levels that represent 5 food groups.

Click on the to learn more about the food pyramid.

Level 4 : Limit intake of fats, oil, salt & sugar

  • Limit intake of fats, oil, salt & sugar.

  • Excessive intake of fats, oil, sugar and salt can contribute to higher risk of chronic diseases such as obesity, diabetes, cardiovascular diseases, hypertension and cancer.

Level 3 : Group 4

  • Milk and dairy products

  • Protein and calcium is essential for repairing body tissues and building strong bones.

  • Eat in moderation.

Click on the to learn more about the food pyramid.

Level 3 : Group 5

  • Fish, poultry, meat, eggs and legumes

  • Good source of protein, the body’s building block and necessary to repair body tissues.

  • Eat in moderation.

Level 2 : Group 2

  • Vegetables

  • Good source of fibre, vitamins and minerals, which help strengthen immunity.

  • Eat plenty.

Level 2 : Group 3

  • Fruits

  • Good source of fibre, vitamins and minerals, which help strengthen immunity.

  • Eat plenty.

Level 1 : Group 1

  • Rice, noodles, bread, cereal, cereal products and tubers

  • Main source of carbohydrate which provides energy to run daily activities.

  • Eat adequately.

Pinggan Sihat Malaysia

Suku-Suku-Separuh is the suggested approximate proportions of food from the various groups to include on your plate.

How much of each nutrition goes where? It’s time to find out!

Proteins to GROW

Meat, fish, beans, eggs, nuts, legumes and tofu to keep us strong and healthy.

Quarter Carbohydrates to GO

Rice, noodles, bread, cereals and wholegrain products to give us the energy for work and play.

Half Fruits & Vegetables to GLOW

Leafy greens and fibre-rich fruits such as apple, oranges, bananas and papaya to help protect us from diseases and to add some colour to our meal!

Portion control is in your hands!

Use your hand as a guide.

Protein (Palm Size)

Measure your protein
intake based on the size
of your palm.

Carbohydrate (Fist Size)

A fist-sized serving
determines your carb

Fruits & Vegetables (Cupped Hand Size)

Use a cupped hand to
determine your serving size for fruits and

3 Main Points to Take Note When Reading the Nutritional Label

Ever wondered what these information on the nutritional table meant? Well, the nutritional table provides you with the nutritional content of the pack. You can use this to look up the amount of energy (calories), protein, carbohydrates, fat, sugar and other important nutrients that the product provides, like fibre, vitamins and minerals. This information will help you in choosing foods with your nutritional needs in mind.


Guideline Daily Amounts (GDAs) is a label that indicates how many calories there are in what you’re about to eat.

  1. Each serving of this provides 309kcal, only 15% of an adult’s daily needs.
  2. An average adult needs about 2000 calories a day.


The Healthier Choice Logo provides information to the consumer in making informed food choices. Food products with this logo are those that meet the nutrient criteria specified by the Ministry of Health Malaysia. This logo also:

  • Assist consumers in making informed food choices by merely looking at the label.
  • Helps consumers identify healthier food products in the same category of food.
  • Provides an environment that supports healthy eating practices.


The nutrient content claim is a nutrition claim that describes the level of a nutrient contained in a food.

  • High in fibre
  • High in protein
  • Low in fat
  • Low sugar
  • Low salt

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