Myth · Food safety & pantry
Canned foods are ultra-processed junk, not "real" nutrition.
Canned foods? CAN la!!!
TL;DR
- 7 days, 7 cans — everything uncovered from the "Uncanning the Truth" series, from how they keep nutrients locked in to how to use them for quick, balanced meals
- Don't rely on one food source — aim for a diverse diet of minimally processed, whole foods
Knowledge · Dietitian 101
Being a dietitian is not about banning nasi lemak or scolding you for drinking Milo ais.
TL;DR
- Our job is to make healthy living less intimidating, more realistic, and still very Malaysian.
- Eat more veg, eat less oily foods, drink plain water — the same basics, again and again.
- Prevention is always better than cure.
Myth · Gut Health
If it's not digested, why do we still need fibre?
The "F" word most of us don't get enough of.
TL;DR
- Dietary fibre = soluble (slows digestion of fats and sugar), insoluble (adds bulk), and prebiotic fibre (fuel for gut microbiome)
- Variety and amount are both important
- Focus on getting fibre from a variety of food sources — whole grains, tubers, vegetables, fruits, legumes, nuts, seeds, herbs, spices
- Fibre supplements are meant to supplement, not replace
Myth · Everyday Eating
Healthy food is so expensive.
Sometimes healthy eating isn't about buying more expensive foods.
TL;DR
- Take chicken rice, pair it with a serving of taugeh, and you've already got protein, fibre, and a more balanced meal.
- Guava and papaya are packed with vitamin C, antioxidants, and fibre too, but locally grown and usually much more affordable.
- Siakap, kembung, and barramundi are excellent sources of protein and can provide omega-3 fats as well.
Myth · Gut Health
Kimchi = bad for your stomach
Kimchi = bad for your stomach?
Myth · Carbs, Protein & Fats
Fats are bad.
Not all fats are bad.
TL;DR
- SFA – use in small amounts, found mostly in solid fats like butter, ghee
- MUFA – heart-healthy, stable, go-to for daily cooking, like extra virgin olive oil, canola oil
- PUFA – essential, especially omega-3s
- Trans fats – avoid if you can (can also be formed by reusing oil and high heat cooking)
Myth · Carbs, Protein & Fats
Protein helps with muscle building.
Protein helps with muscle building. But it's more than that.
TL;DR
- Protein = essential at all ages to support immunity, enzymes, hormones, muscle, cell repairs.
- Animal vs plant = NOT EITHER/OR.
- Food sources should be primary focus, supplement if needed
Myth · Vitamins & Minerals
We get the most sunlight, yet we avoid it daily.
TL;DR
- It's too hot to be outdoors during mid day.
- Asian beauty standard = fair skin
- Working hours = staying indoors
Myth · Carbs, Protein & Fats
Keto and carnivore work because carbs are the enemy.
Why carbs get such a bad rep.
TL;DR
- Not all carbs are created equal
- Carbs fuel your body, brain, gut and workouts
- Cutting carbs too low = low energy and nutrient gaps
- Keep added sugar under 25g a day