Malaysia is a food paradise, known for its rich and diverse culinary heritage. However, many beloved dishes—such as nasi lemak, char kway teow, and roti canai—are high in calories, saturated fats, and refined carbohydrates. With rising cases of obesity, diabetes, and heart disease in the country, eating healthily has become more important than ever. But is it possible to maintain a nutritious diet while still enjoying Malaysian food? The answer is yes. By making mindful choices, practicing portion control, and incorporating more whole foods, Malaysians can maintain a balanced diet without sacrificing taste.

1. Understanding the Health Risks of Common Malaysian Foods

Many popular Malaysian dishes are high in sugar, salt, and unhealthy fats. According to the Ministry of Health Malaysia (MOH), 50.1% of Malaysian adults are overweight or obese, and non-communicable diseases (NCDs) such as diabetes and hypertension are on the rise. Some of the biggest culprits include:

  • Nasi lemak – High in saturated fats due to coconut milk and fried anchovies.
  • Roti canai – Made with refined flour and cooked with large amounts of ghee or oil.
  • Char kway teow – Stir-fried in lard and often high in cholesterol from eggs and prawns.
  • Teh tarik & sweetened beverages – Loaded with sugar, contributing to the country’s diabetes epidemic.

Understanding the nutritional content of these foods is the first step towards making healthier choices.

2. Making Smarter Food Choices

Instead of eliminating beloved Malaysian foods, opt for healthier alternatives:

  • Choose healthier cooking methods – Instead of deep-frying, opt for grilled, steamed, or stir-fried versions of local dishes. For example, grilled satay with less peanut sauce is a better choice than fried ayam goreng.
  • Switch to whole grains – Instead of white rice, choose brown rice, red rice, or quinoa. A 2023 study by the Malaysian Dietitians’ Association showed that whole grain consumption reduces the risk of Type 2 diabetes by 30%.
  • Control portion sizes – Many Malaysian meals are served in large portions. Try sharing a dish or eating half and saving the rest for later.
  • Reduce sugar intake – Choose sugar-free beverages or reduce sugar in drinks like kopi and teh tarik. Malaysia has introduced a sugar tax to curb excessive sugar consumption, reinforcing the need for lower intake.

3. Eating Healthy While Dining Out

It’s challenging to avoid unhealthy options when eating at hawker stalls, but small changes can make a big difference:

  • Opt for soups instead of fried foods – Choose clear soups like fish soup noodles over creamy or fried dishes.
  • Request for less oil and salt – Many restaurants will accommodate requests for less oil, salt, and sugar in dishes.
  • Increase vegetable intake – Order extra vegetables with your meal, such as kangkung belacan (without excessive oil) or stir-fried greens.

4. Cooking Healthy at Home

Preparing meals at home allows for better control over ingredients and portion sizes:

  • Use healthier oils – Swap palm oil for olive oil or coconut oil in cooking.
  • Add more fiber – Incorporate more vegetables and legumes into traditional dishes.
  • Meal prep for busy days – Cook in batches to avoid resorting to unhealthy fast food.

Conclusion

Eating healthy in Malaysia is possible despite the abundance of high-calorie and high-fat foods. By making simple swaps, controlling portion sizes, and opting for nutritious ingredients, Malaysians can enjoy their favorite dishes without compromising their health. With awareness and mindful eating habits, it is possible to maintain a balanced diet while still savoring the rich flavours of Malaysian cuisine.

Kevin Wu is the editor and focuses on curating stories and articles relevant for the modern-day business owner and corporate leaders in the South-east Asia region. More about Kevin Wu