Introduction: Healthy eating is not a race to follow trends, nor is it a simple matter of judging by labels. I recently sat down with Sua Daily to share the original intention behind my book, The Nutrition of Eating What You Love: how to treat our diets and our bodies in a more conscious and gentle way.
In today's world, "healthy eating" has become almost a lifestyle faith. People are willing to pay a premium for choices that "look healthier," but the truth is often hidden beneath marketing labels:
Bagels vs. Local Noodles: Bagels are often seen as low-fat light meals. However, from a nutritionist's perspective, they are fundamentally similar to local Pan Mee or Kueh—both are high-carbohydrate staples.
Frozen Yogurt vs. Ice Cream: Many frozen yogurts lose their active probiotic cultures during processing. In essence, they are just high-sugar desserts with a yogurt flavor.
The Ambiguity of "Less Sugar": "Micro-sugar" or "less sugar" options in milk tea shops have no unified scientific standard. They often still contain excessive sugar, merely serving to soothe the consumer's psychological guilt.
Whether a food is healthy depends on its chemical composition and portion size. Many foods labeled "unhealthy" can still have nutritional value if handled properly:
The Science of Frying: Quick frying at the right high temperature causes the food surface to carbonize rapidly, forming a barrier that actually absorbs less oil than slow frying at lower temperatures.
Wisdom in Local Cuisine: White Poached Chicken (Bai Zhan Ji) is an excellent source of protein. Even instant noodles can become a balanced meal if you reduce the seasoning packet and add vegetables and eggs.
Vindicating Offal: Not all organ meats are high in cholesterol (for instance, pork intestines are not particularly high in fat). The key lies in moderation and proper preparation.
We often attribute "sophistication" and "health" to foreign foods simply because they are unfamiliar. While people find it reasonable to pay RM18 for a plate of pasta, they might complain about a RM9 bowl of local noodles that is actually richer in ingredients. In reality, Japanese cuisine or Western light meals are not necessarily nutritionally superior to local ingredients. Do not underestimate the nutritional value of local ingredients like eggplant or spring onions just because they are familiar.
A healthy diet does not have to be boring, bland, or strictly boiled. You only need to master three core principles:
Preserve Original Flavors: Reduce dependence on sugar, salt, and oil to let your sense of taste return to its natural state.
Balanced Structure: Ensure a reasonable ratio of carbohydrates, proteins, and fiber.
Rational Judgment: Look at ingredients rather than packaging; look at portions rather than emotions; and look at cooking methods rather than fashion trends.
Instead of searching for expensive "superfoods" or relying on supplements, take health into your own hands. A fish, a bunch of scallions, and a little bit of heart—simple home cooking is the best choice you can make for a healthy life.
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