The world of Tzu Chi Augusts 2021 (Vol.136)

TZU CHI 136 11 Translated by Ng Yu Xin Fruits & vegetables Water Wholegrains Herbs & spices Plant proteins What is on your plate? When it comes to planning what goes on your healthy plate, “Suku-suku Separuh” provides simple tips to filling your plate with the ideal portion for each type of food. Balancing what your body needs is the key. E ating well and staying healthy need not be a frustrating feat. The Malaysian Healthy Plate (also known as “Suku-suku Separuh”), a campaign initiated by the Ministry of Health (MOH) in 2016, presents a model to healthy eating. It is simple and effective. You can leave your measuring guides at home and all you need to do is to estimate and apportion the types of food that fill up your plate. Translated into English, the Malay phrase “suku-suku separuh” means “quarter-quarter and a half”. Ideally, a healthy plate should comprise one quarter of proteins, another quarter of wholegrains, and the remaining half should consist of fruits and vegetables. It is about achieving a balance in your food choices. Likewise, the American College of Lifestyle Medicine encourages a WFPB diet where the one quarter of proteins should come from plants, that is, tofu, tempeh, various nuts, red beans, green beans, black beans, and so on. Herbs and spices can be added for seasoning, and drinking lots of water is encouraged. The WFPB food range has the following AHealthier Me – Let Us Begin Anew