The Physical Activity Pyramid

Are you getting enough exercise? Then perhaps its time to get your body moving. This pyramid shows how much physical activity is required to lead a healthy and active lifestyle. Even little changes like taking the stairs instead of the elevator, contributes towards your daily quota. Try some of the activities and soon youll find yourself more energetic, alert and not to mention, better looking. Limit Limit physical inactivity and sedentary habits. 2-3 times a week Participate in activities that increase flexibility, strength and endurance of the muscle as many as 2-3 times a week. E.g. stretching, partial sit up, push up, leg press, sit and reach exercise, weight lifting. 5-6 times a week Accumulate at least 30 minutes per day of moderate intensity physical activity on at least 5-6 days a week, preferably daily. E.g. brisk walking, football, badminton, cycling, aerobic exercise, basketball, hiking, swimming, dancing, sepak takraw, skipping rope, tennis. Everyday Be active everyday in as many ways as you can. E.g. take every opportunity to walk instead of driving, housework, gardening, increase walking up and down the stairs.
Source: Malaysian Dietary Guidelines 2010, Ministry of Health Malaysia

The Malaysian Food Pyramid

Now that you know how much physical activity you need, watching what you eat is just as important. This is because your body requires proper nutrition to keep active and restore worn out cells. Also, study the portion guide which helps ensure your serving sizes are kept in check. FAT, OIL, SUGAR & SALT EAT LESS DAIRY 1-3 servings a day EAT IN MODERATION FISH, POULTRY, MEAT & LEGUMES -2 serving of meat, poultry or eggs a day 1 serving of fish a day -1 serving of legumes a day EAT IN MODERATION VEGETABLES 3 servings of vegetables a day EAT PLENTY FRUITS 2 servings of fruit a day EAT PLENTY RICE, NOODLES, BREAD, CEREALS, CEREAL PRODUCTS & TUBERS 4 8 servings a day EAT ADEQUATELY

RICE, NOODLES, BREAD, CEREALS, CEREAL PRODUCTS & TUBERS Cooked white rice Wet noodles Bread Breakfast cereal Banana

FRUITS & VEGETABLES

Papaya, pineapple or watermelon Cooked dark green leafy vegetables with edible stem Cooked fruit vegetables (e.g. tomato) Raw ulam

FISH, POULTRY, MEAT & LEGUMES Lean Beef Chicken drumstick Eggs Ikan kembong/Ikan selar Tempe Chickpeas or dhal Low fat milk Yogurt

DAIRY PRODUCTS

Source: Malaysian Dietary Guidelines 2010, Ministry of Health Malaysia