Is It Possible to Eat Healthily in Malaysia?

A healthy Malaysian diet seems to be something that is so difficult for those of us who are in the country. But, besides your normal roti canai and nasi lemak for breakfast, there are also a number of other alternatives that you can have for your meals in order to cut down that weight and to become a healthier eater. Obtaining a healthy Malaysian diet is not as hard as some of us may make it seem. At the end of the day it does come down to whether you are willing to make the change for a healthier diet or otherwise.

A healthy diet should consist of protein, fiber and carbs to a certain limited extent. It is best for you to know which meal suits you the best in order to avoid gaining those extra pounds. For some people, they find it difficult to replace their current meals with healthier alternatives, but in this article, we will be going over that aspect as well and we will ensure you that we will leave you with more than a few options to choose from. Just because the Malaysian diet consist of delicious food, that does not mean that some of those foods, cannot be healthy as well. In this article we will be covering dishes and types of foods in and around Malaysia that will help you gain a better, more healthy diet and also not having to sacrifice on any of that tasty delight that the Malaysian food does tend to offer.



NASI KERABU
This nasi kerabu is something that the gym-goers would love and tend to fantasize about. Protein, fiber, and a healthy dose of blue colored carbs is everything that can be found in this dish. This Kelantanese cuisine is prepared with herb infused rice, boiled salted egg, fried fish or chicken, along with assorted vegetables on the side. It is a yummy dish for sure without having to worry about that tummy.



IKAN BAKAR
You do not know grilled fish until you have had the famous Malaysian grilled fish. Marinated with turmeric, ginger, galangal, chili, garlic, fresh lime, and belacan which is a form of shrimp paste, this dish will make you ditch those bland, creamed fish fillets and move to Malaysia for real. It is also a good alternative over having your usual fried fish and other similar meals. Being grilled means that it will not bloat your tummy as easily as some of those other alternatives might.



ROJAK
Rojak is not just the local slang for hodgepodge. It also refers to the hodgepodge of pineapple, cucumber, green mango, cucumber, jicama, and also depending on where you are in the country, it gets you the addition of cuttlefish, deep fried tofu, or Chinese style fritters. This type of healthy cocktail is usually tossed with a sweet shrimp paste with grounded peanuts.



CHICKEN RICE
This is most likely the main reason why we Malaysians have not all gone and become obese yet. Tender poached chicken in runny soy sauce served with rice and a bowl of clear broth is what you will be getting. You will for sure be coming back for more without having to worry about those extra pounds pilling up. The cucumbers on the side will also be good for you and add something different to the dish itself.



CHAPATI
Alternately spelled as capati, this bread or roti as some may call it, of Indian origin is normally eaten with calorie laden curries, but you can always tweak it and make it healthier by filling it with chicken kebab for the extra protein or by eating it with simple and plain yogurt. It is going to be delicious either way. This is also an option for people trying to reduce their intake of rice and reducing those carbohydrates. It works well either way.



SOFT BOILED EGGS
If you have never been to a kopitiam or commonly referred to as a coffee shop and ordered this before, it is time that you did. The soft boiled eggs usually come in their shells, and you will need to have to crack them open and eat with soy sauce and white pepper. It is definitely affordable protein in a cup.



PENGAT
This dish is usually confused with bubur cha cha which is another sweet dessert, this Nyonya dessert is for the most part made with sweet potatoes steeped and boiled in coconut milk, sugar, along with pandan leaves. Depending on how you may like it, banana and yam slices may be added, too. If you are trying to go for healthy starches, this is it.



NASI ULAM
This flavorful and strong herb rice salad will make you forget that you are on a diet. This dish contains having turmeric rice tossed with kaffir lime leaves, shallots, basil, mint, lemongrass, wild betel leaves, and shredded coconut, this dish is screaming variety from all directions without calories. You can try adding a touch of sambal or spicy shrimp paste and you will forever be faithful to your diet and this nasi, most commonly known as rice.



ASAM LAKSA
Unlike most of the other noodle soup dishes, this one is a dish that is high in fish and low in fat. The broth is usually made with fresh mackerel or yellowtail kingfish, and garnished with pineapples, mint leaves, and bunga kantan. You can also ask for extra fish and you will for sure get your protein’s worth in this sour and spicy, tangy dish.



POPIAH
The Vietnamese are not the only ones who can roll it without frying it. This dish is prepared with shredded jicama, shrimps, omelet, and fresh lettuce rolled and wrapped up in super thin, crepe like rice paper, this wet, flavorful snack is normally cut into bite sized pieces. No chance of you overeating here as they tend to fill you up quicker than you would expect.

There are also certain food comparisons that can be made in order to substitute wisely from your current meals. For example, the alternatives for chicken and rice, because let’s be honest, that is what most Malaysians eat.



FRIED CHICKEN VS TANDOORI CHICKEN
A piece of fried chicken could be compared to a sponge. It absorbs and soaks up all of the oil into the meat. This one piece of fried chicken has around 390 calories and 21g saturated fat soaked into it. Make a switch and swap it for a piece of tandoori chicken instead. You will be saving 200 Calories and 16g of Fat and you will be consuming only the good lean protein for your muscles. This swap cuts down your oil and fat intake drastically.



ROTI CANAI VS THOSAI
Dear mamak food lovers, one plain roti canai contains about 300 calories, it is basically made from flour and ghee. Now, that is before dipping it into the curries. Consuming this on a daily basis can lead to a higher cholesterol level and eventually a heart attack. Swap that for thosai or a capati instead. One piece of thosai has less than 200 calories and it is a better nutritious option as it is made from rice, split black lentils and fenugreek seeds.



BANANA FRITTERS VS BANANA One tiny piece of deep fried banana fritters or most commonly known as pisang goreng has about 120 calories. Again, let's be honest, none of us will be having just one. It will be at least 3 servings, and that’s about 360 calories. We basically just turned a healthy fruit into unhealthy by deep frying it. So exchange and just enjoy a banana on its own. 1 piece of pure nutritious banana only has about 105 calories and it will provide you with sustained energy levels and it will also boost your workout performance.

Finally, making a switch is not as difficult as it may seem. We are truly lucky to be in a country where food is found in abundance. There is surely no shortage for you to look around for some choices that will benefit you more and improve your diet and your current physical state. Do not let the Malaysian food be an excuse for you to stay away from the healthier alternatives and choices out there because to be very honest, that is purely on you and not the foods available. So, make a wiser choice, change the way you eat because you are what you eat.