THE pursuit of a healthy lifestyle often involves exploring a sea of misinformation and misconceptions about nutrition. This is particularly true for families, where ensuring everyone receives adequate nutrition can be a daunting task.
One common misconception is that healthy eating is expensive. However, JomSayHeart Diet Centre CEO and chief nutritionist Syaza Lyana Idris emphasised that healthy eating does not need to come with a hefty price tag.
"Affordable, nutrient-dense foods such as oats, eggs, legumes, frozen vegetables, and seasonal fruits are excellent options for families.
"Meal prepping, buying in bulk, or choosing store-brand products can further help reduce costs. Additionally, preparing meals at home is usually much more economical than dining out, providing both health and financial benefits," she told Sinar Daily.
Another misconception she addressed is the belief that carbohydrates are bad, which is untrue, as carbohydrates are the body's primary energy source and an essential component of a balanced diet.
She emphasised the importance of distinguishing between complex carbohydrates — found in whole grains, legumes, and vegetables — that provide sustained energy; and simple carbohydrates, such as sugary snacks, which can lead to energy crashes.
"Healthy carbs help maintain energy levels and prevent cravings," she added.
Syaza also debunked the myth that skipping meals is an effective weight-loss strategy. She explained that skipping meals is counterproductive as it often leads to overeating later, slows down metabolism, and causes nutrient deficiencies.
She said that a better approach is to eat balanced meals at regular intervals and practice portion control. Healthy snacks, such as nuts or yogurt, can help fill hunger gaps between meals.
Additionally, Syaza discussed how nutritional needs vary across different age groups.
"Children require sufficient protein, calcium, and healthy fats for growth and brain development. Teenagers need increased calories, iron, and protein due to growth spurts and hormonal changes.
"Adults, on the other hand, should focus on maintaining energy balance and preventing chronic diseases by consuming a diet rich in fibre, lean protein, and healthy fats," she said.
To meet the nutritional needs of all family members, she suggested that families prepare meals catering to these diverse requirements.
Syaza pointed out that shared family meals — featuring whole grains, lean proteins, and a variety of colourful vegetables — can help instil healthy eating habits in younger household members.
She also offered creative ways to make nutritious meals enjoyable for children.
"Getting children to eat vegetables can be easier when parents get creative. You can blend vegetables into smoothies or soups, make colourful dishes like rainbow vegetable wraps, or use cookie cutters to shape vegetables into fun designs."
She explained that different age groups have varying caloric and nutrient needs due to differences in growth rates and activity levels, highlighting the importance of including a balanced mix of lean proteins, whole grains, healthy fats, fruits, and vegetables in every meal.
"For younger children, smaller portions with the option for seconds work well, while teenagers might need larger portions or additional snacks to meet their higher energy needs," she said.
By debunking these misconceptions and offering creative meal ideas, Syaza hopes to help families better understand the importance of balanced eating, making it easier for them to maintain a healthy lifestyle.