Miri Nutrition Centre

Curious about using diet to manage and prevent hypertension?
Check out how the DASH (Dietary Approaches to Stop Hypertension) diet can help manage and prevent hypertension with tasty, Malaysian-friendly options!

*This informative article is in Chinese, but if you’re more comfortable reading in another language, simply use Google Translate for quick access. Just paste the link and select your preferred language.

By our Nutritionist Yeo Siang Ing
Read more here ➡️ https://easily.sinchew.com.my/node/5710/dash%E9%A5%AE%E9%A3%9F%E6%8E%A7%E8%A1%80%E5%8E%8B%E6%9C%89%E6%95%88-%E6%94%B9%E8%89%AF%E5%90%8E%E6%9B%B4%E7%AC%A6%E5%90%88%E5%A4%A7%E9%A9%AC%E5%8F%A3%E5%91%B3?fbclid=IwY2xjawGjt69leHRuA2FlbQIxMAABHayF32-8OBmdNVR6YPb43m7mHqh6T9o2qFt7Pdu1l_jUOnGeDtGNAulOTQ_aem_HEg1_eJs4HgzHi3ZN2QAnw

According to the Allied Health Professions Act 2016, a nutritionist is defined as a professional who is trained and registered to promote the nutritional well-being of individuals and populations. They play a vital role in preventing and controlling nutrition-related diseases across various target groups at different settings & levels. This is achieved through the implementation of policies and regulations, education, training, assessment and monitoring of nutritional status, conducting nutrition interventions, providing consultancy services, and engaging in research and development.

Out nutritionists, Yeo Siang Ing and Huang Suong Yii, are not only officially registered with the Ministry of Health Malaysia, but they also bring over a decade of invaluable experience to our team 🥰

🔹 Yeo Siang Ing - Registration No: MAHPC(NUTR)00641
🔹 Huang Suong Yii - Registration No: MAHPC(NUTR)00637

With their extensive experience and official registration, they are well-equipped to guide you on your journey to better health🌿

在当今社会，体重管理常常被视为减肥的代名词。然而，对于一些人来说，增重同样重要且具有挑战性。无论是因为体重过轻、运动需求，还是因疾病或心理因素导致的体重下降，健康增重都是改善身体状况的关键。让我们来从营养师的角度探讨增重的原因及其健康方法。

🌟增重的原因🌟
首先，体重过轻可能导致营养不良，影响身体功能和免疫力。体重过轻的人群常常面临能量不足、肌肉量减少、骨密度降低等健康问题。对于这些人，增重不仅是为了改善外观，更是为了提高生活质量和健康水平。

其次，对于运动员和健身爱好者来说，增加肌肉量是提高运动表现和力量的必要条件。增重在这种情况下主要是为了增加肌肉质量，而不是脂肪。通过科学的增重计划，运动员可以在不增加脂肪的情况下提高力量和耐力。

此外，某些疾病（如甲亢、消化系统疾病）或心理因素（如压力、抑郁）可能导致体重下降。在这些情况下，增重是恢复健康的重要步骤。通过合理的饮食和生活方式调整，可以帮助这些人群恢复到健康的体重范围。

🎯制定个性化增重目标🎯
增重目标应根据个人的体重、身高、年龄、性别和活动水平来制定。成年人的正常BMI范围为18.5至24.9。对于有健康问题的人士，建议咨询医生或营养师，制定个性化的增重计划。个性化的目标不仅能确保增重的有效性，还能避免因增重过快而导致的健康问题。

🥦卡路里摄入与营养均衡🥦
每日摄入的卡路里应比消耗的多300至500卡，以实现每周增重0.5至1公斤。这种增重速度被认为是健康且可持续的。蛋白质、碳水化合物和脂肪是增重计划中的关键营养素。增加肌肉质量需要更多的蛋白质摄入，而碳水化合物和脂肪则提供必要的能量。

🍳食物选择与烹饪方法🍳
选择高卡路里密度的食物，如全脂牛奶、瘦肉、鸡蛋、坚果、全谷物和豆类。这些食物不仅能提供高热量，还富含蛋白质和其他重要营养素。使用健康的烹饪方法，如加入橄榄油或坚果来增加热量，同时保持营养均衡。避免过多的油炸食物，以减少不健康脂肪的摄入。

⏰进餐频率与食欲提升⏰
建议每2-3小时进餐一次，以保持较高的基础代谢水平。频繁的小餐有助于增加总热量摄入，并防止因饥饿导致的暴饮暴食。保证充足的睡眠和良好的心情，使用香料如生姜、香菜等来促进食欲。良好的心理状态和适当的饮食环境也能有效提高食欲。

🍓补充剂与零食选择🍓
在某些情况下，使用高能量饮料、蛋白质粉或维生素补充剂可以帮助补充不足的营养。这些补充剂可以在日常饮食中难以达到营养需求时提供支持。选择天然、低加工度的零食，如坚果、全脂酸奶、希腊酸奶等。这些零食不仅能增加热量摄入，还能提供丰富的营养。

🧘‍♀️心理健康与支持🧘‍♀️
心理健康对增重计划的成功至关重要。不良的自我形象、压力和焦虑等心理因素，会影响个人增重计划的实施，从而影响食欲和运动意愿。在处理这些心理因素时，重要的是与专业人士合作，制定个性化的应对策略。家人和朋友的支持也非常重要，他们的理解和鼓励有助于应对心理压力，并成功地实施增重计划。

📖长期可持续的增重计划📖
制定一个长期可持续的增重计划需要从饮食、运动和心理健康三个方面入手。

设定明确的增重目标，每周增加0.5-1公斤的体重是安全且可持续的。

确保摄入足够的热量和营养素，多样化的食物选择可以帮助满足身体的各种营养需求。

结合有氧运动和力量训练，力量训练有助于增加肌肉质量，而有氧运动则有助于提高心肺功能。

定期检查健康状况，并在必要时进行医疗咨询。

建议寻求专业支持，如营养师、健身教练或心理咨询师的帮助，制定个性化的增重计划。

通过这些综合措施，可以健康有效地达到增重目标，改善整体健康状况。

❤️增重不仅仅是增加体重，更是通过科学的方法提高身体的整体健康水平。无论是为了改善体型、提高运动表现，还是恢复健康，健康增重都是一个值得认真对待的过程❤️

We’re excited to share that our Nutritionist Suong Yii delivered two fantastic Nutrition Talks at SJK TUKAU MIRI for their English Camp Level 1 & 2 (16 & 23.10.2024)! 🎉

A big thank you to the school for the opportunity to educate young minds on the importance of healthy eating and making smart food choices💪✨

Check out their original post to see the fun moments from the event! 📸

So proud to see our dedicated Nutritionist Huang Suong Yii as one of the speakers, sharing fun and important lessons about Nutrition & Healthy Eating with the young champions! 💪🌱

Check out the album to catch the excitement and energy from the event! 📸 English Camp Level 1 (16.10.2024) at SJK TUKAU MIRI 美里都九政府小学

🌟 Fuel Your Body, Power Your Mind! 🍎🥪

Our Nutritionist Yeo was recently invited by Pusat Alumni UMS to the Konvensyen Usahawan Alumni Universiti Awam Kali Ke-3 held at UNIMAS, Kuching. This was an opportunity for her to showcase our range of Nutrition Services and share her journey as an entrepreneur in the healthcare service industry.

It’s been four years since Yeo embarked on this journey, and for the past two years, she has been joined by her business partner, Nutritionist Huang Suong Yii. Together, they have worked tirelessly in this challenging industry, striving to provide the best nutrition care to the community.

Entrepreneurship in the service industry is particularly tough because it requires personal touch, making it more labor-intensive and challenging compared to other industries.

Despite the challenges, Yeo and Huang are optimistic about their future. They are confident that through continuous effort and growth, they will achieve greater success and return to future conventions as representatives of their universities, showcasing their achievements and progress.

https://www.facebook.com/share/p/KYuvtWKRP4RZK2J2/

🌟 As Registered Nutritionists at Excellence Physiotherapy Miri, we are proud to be part of the team delivering timeless care for your lifetime well-being! We're here to guide and support you on your health journey, ensuring long-lasting wellness through personalized nutrition advice and care. Let’s work together towards a healthier, happier you! 🌱

Share this message and invite your friends to join us on this journey to better health!

🌟 While feeling better and moving better was our previous focus, we now embrace a deeper commitment to deliver timeless care for your lifetime well-being.

This new tagline reflects our dedication to not just improving your health in the moment, but also ensuring that you have the tools and support you need for lasting wellness throughout your life. Join us on this exciting journey and experience first-hand the difference that timeless care can make!

Share this message with your friends, and let’s embark on this journey together! 🏥✨
https://wa.link/ux6dqp

Daily healthy eating tips 👇

(1) Your hand can be a great guide for portion sizes ✋✊

(2) Eat plenty of vegetables, they are packed with nutrients, fiber, and antioxidants. Aim for at least 3 servings of vegetables daily 🥦🍅🥬

(3) Choose natural whole foods. Whole grains, fruits, vegetables, and lean proteins are excellent choices 🍌🍉🍍🥥🍆🌽🥕

(4) Choose healthier cooking methods. Instead of deep-frying, opt for pan-frying, grilling, steaming, or baking. These methods can help reduce your intake of unhealthy oils and fats 🥗🍲🍚🍳

📰 Featured in Sin Chew Daily, again! 🥳

Our nutritionist is back, sharing the benefits of local treasures like Dabai (Sarawak black olives), Terap (indigenous fruits of Sarawak), and the nutritional wonders of motherwort (Kacangma). Don’t miss out on 2 special alcohol-free Kacangma recipes—Manuk Kacangma (means Kacangma Chicken) and a modern twist with Kacangma Pork Ribs! 🍲✨

These traditional ingredients aren’t just flavorful—they’re packed with health benefits, especially for heart wellness and overall nutrition.

Curious to learn more? 🌿 Read the full article here and discover how these local ingredients can be part of your journey to better health! 🌱✨

https://easily.sinchew.com.my/node/5643/%E9%87%8E%E6%9E%9C%E9%BB%91%E6%A9%84%E6%A6%84%E6%8A%A4%E5%BF%83%E6%9C%89%E5%8A%9F-%E7%82%96%E7%85%AE%E7%9B%8A%E6%AF%8D%E8%8D%89%E9%B8%A1%E8%90%A5%E5%85%BB%E5%A4%A7%E9%87%8A%E6%94%BE

🍛The Malaysian Food Guide Pyramid is a simple visual tool to help us eat healthily every day. But let’s be honest, though it looks straightforward, putting it into practice is a different story!!

🥦 Have you actually tried to follow it?
🍚 Do you really know how to use it correctly in your daily meals?

Balancing between different food groups, eating the right portions, and not overindulging— it’s all about smart choices. It may seem easy, but we understand that navigating this can be challenging.

💡Need some guidance to make this pyramid work for you? Let our nutritionists help you!

In today’s world, baby and children’s ready-to-eat snacks are everywhere—convenient and easily available in stores. As parents or caregivers, it’s natural to seek convenience and ensure our children are fed well, stay full, and have enough energy throughout the day. Sometimes, giving snacks also seems like an effective way to keep them occupied.

As nutritionist, we would like to share a perspective that may help you make more informed choices about snacking for your young ones.

When it comes to feeding infants and young children, consistent meal & snack time is the key! ⏰ According to the children feeding guidelines, having a regular schedule for both meals and snacks is crucial for developing healthy eating habits. But more importantly, the timing and quality of snacks can have a big impact on their overall nutrition.

Providing excessive snacks or giving snacks at inappropriate times can make it harder for children to be hungry for their main meals. This can lead to poor appetite, reducing their intake of more nutritious foods like vegetables, whole grains, and proteins during main mealtime. In the long run, this could impact their growth and development, as they miss out on important nutrients.

For infants who have just started complementary feeding, we encourage the use of natural, whole foods as snacks rather than highly processed ones. When children are exposed to fresh, natural foods like fruits and vegetables early on, they learn to appreciate the taste and texture of real food. This helps build healthy food preferences that can last a lifetime.

Here are some examples of natural, whole foods that make wonderful snacks for young children:

🍌Soft fruits like ripe banana or papaya are good as first snacks. They are easy to prepare, rich in nutrients, and have a naturally sweet taste that children enjoy.

🥕Small pieces of steamed vegetables such as carrots or sweet potatoes make great snacks as well. They are easy to chew and provide plenty of vitamins, which help in growth and immune function.

🍶If dairy is part of your child's diet, plain yogurt is a good snack option. You can even add a bit of mashed fruit to make it more appealing.

While snacks do have a place in children’s diets, they are best when chosen wisely. Natural, whole foods as snacks can play a positive role in your child’s growth and development, while reducing reliance on highly processed snack foods sets a strong foundation for lifelong healthy eating habits.

Need help with your little one's nutrition? Our nutritionists are well-trained in infant and young child nutrition. Reach out to us today! 011-1666 7898

NOTICE:
We're part of Excellence Physiotherapy Miri! Feel free to drop by Excellence for bookings or any enquiries—our team is ready to help!

🌿Don’t miss this insightful article by our nutritionist, featured in Sin Chew Daily on 26th Sept 2024!🌿

In the article, she highlights the rich variety of wholesome, nutritious ingredients available at Tamu Miri and shares how you can enjoy delicious local dishes that are balanced and healthy.

Discover the rich flavors of Sarawak’s natural produce while learning how to create balanced, nourishing meals. 💕

Read the article here: https://easily.sinchew.com.my/node/5641/tamu%E5%B8%82%E9%9B%86%E7%8E%B0%E5%9B%A2%E7%BB%93%E7%B2%BE%E7%A5%9E-%E9%81%93%E5%9C%B0%E7%BE%8E%E9%A3%9F-%E5%A5%BD%E5%90%83%E8%90%A5%E5%85%BB%E5%9D%87%E8%A1%A1

Did you know, nutritionist plays a crucial role in supporting children's nutrition for their growth and development?

Let me tell you how we are going to help!

Nutritionist creates individualized meal plans that meet the specific nutritional needs of children, ensuring they get the right balance of carbohydrates, proteins, fats, vitamins, and minerals for their age and developmental stage.

Children with food allergies, and intolerances, need customized diets. A nutritionist is able to provide expert advice to manage these dietary restrictions while ensuring proper nutrition.

Besides that, we also monitor and assess a child’s growth patterns to ensure they are receiving the proper nutrients for physical, cognitive, and emotional development. We help to identify or prevent potential nutritional deficiencies early on.

Many parents struggle with children who are picky eaters. We can help by offering creative meal ideas and strategies for introducing new foods, and ensuring children still meet their nutritional needs despite limited food preferences.

Through a nutrient-dense diet, a nutritionist ensures that children get the vitamins and minerals essential for building a strong immune system, improving concentration, and maintaining energy levels for learning and play.

By working with a nutritionist, parents can ensure their children are set up for a lifetime of healthy eating and overall well-being.

Call us now at 011-16667898 or 019-980 2920 for more information.

🌽Breaking the Myth🌽

Healthy eating is achievable for everyone, regardless of budget. It’s time to put the misconception that “healthy foods = expensive foods” to rest.

Start small, make informed choices, and take advantage of affordable, nutrient-dense foods that nourish your body without draining your wallet.

Many food operators believe that selling healthy food requires a bigger budget—whether it’s about avoiding reused oil or exclusively using premium ingredients like butter in bakery products. While these steps may contribute to better nutrition, they don’t have to be the only path to creating wholesome meals.

As a nutritionist, I believe that it is not about pushing expensive or “high-end” ingredients. Instead, we can collaborate with creative chefs and food technologists, along with open-minded individuals, to explore truly nutritious meals that are affordable for the general public.

The key is in modifying cooking methods, utilizing local resources, and applying innovative techniques. With a focus on whole fresh foods as the main ingredient, we can ensure balanced meals without compromising on nutrients or cost.

We welcome anyone who shares our vision of making nutritious, affordable food accessible to the public. Whether you're a chef, food technologist, or simply someone passionate about healthy eating, we’d love to explore creative collaborations together. Let’s work hand-in-hand to make a real impact.

Drop us a line, and let's start the conversation! 011-1666 7898

Ever wonder why we turn to specialists for everything except nutrition?🤔

If you're sick, you see a doctor. Got tax problems? Call an accountant. But when it comes to nutrition, we often ask friends, influencers, or even Google before turning to the experts.

Your body deserves the best care! 💪

So, don't take the long route—turn to a Registered Nutritionist or Dietitian who can give you reliable advice that actually works! 🥦🍎

Let’s stop the guesswork and get on the right track. 😄

*image from internet

Our Nutritionist, Suong Yii, alongside the dedicated team from Excellence Physiotherapy Miri, came together to conduct fun and educational activities during the Miri Special Needs Community Fun Day 2024 on 31 August 2024💙by Special Needs Community Connection.

We shared health and nutrition tips with families, and the children enjoyed a special nutrition-themed coloring session! 🎨🥦🍎

It was a heartwarming day filled with smiles and learning.

Thank you to everyone who participated! 🌟