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Eating Out Healthily

It is always healthier to eat home-cooked meals. But, sometimes your mommy or daddy may bring you out to nearby restaurant

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Smart School

Trust your senses while choosing foods

Have you ever tasted foods that have gone bad? They have certain smells and characteristics that will quickly alert your senses.

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Fun Playground

Getting involved in Sports!

Based on the physical activity (PA) pyramid, you should exercise 5 to 6 times a week, and spend at least 30 minutes on each session.

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Healthy Home

Time for a Healthy Snack!

You must eat the three main meals (breakfast, lunch and dinner) everyday to make sure you take in sufficient nutrients to meet your daily needs.

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Smart School

What's in My Food – Discovering Food Labels

Healthy eating begins with knowing the facts about what you are putting in your mouth.

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Fun Playground

Be Active for Health!

Being active is important for your health. Playing sports (e.g. badminton and football), cycling, jogging and dancing are all forms of exercise which are good for health.

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Smart School

Choose Foods at Canteen Wisely

If you often go to the canteen to grab a bite during this time, remember, this meal is not meant to replace either your breakfast, or lunch.

Read More
Healthy Home

Eating Out Healthily

It is always healthier to eat home-cooked meals. But, sometimes your mommy or daddy may bring you out to nearby restaurant

Read More
Healthy Home

Time for a Healthy Snack!

You must eat the three main meals (breakfast, lunch and dinner) everyday to make sure you take in sufficient nutrients to meet your daily needs.

Read More
Smart School

Trust your senses while choosing foods

Have you ever tasted foods that have gone bad? They have certain smells and characteristics that will quickly alert your senses.

Read More
Smart School

What's in My Food – Discovering Food Labels

Healthy eating begins with knowing the facts about what you are putting in your mouth.

Read More
Smart School

Choose Foods at Canteen Wisely

If you often go to the canteen to grab a bite during this time, remember, this meal is not meant to replace either your breakfast, or lunch.

Read More
Fun Playground

Getting involved in Sports!

Based on the physical activity (PA) pyramid, you should exercise 5 to 6 times a week, and spend at least 30 minutes on each session.

Read More
Fun Playground

Be Active for Health!

Being active is important for your health. Playing sports (e.g. badminton and football), cycling, jogging and dancing are all forms of exercise which are good for health.

Read More

Interactive Learning

Click on any foods in the pyramid

Cereals, Cereal Products & Tubers

Bread and Crackers

  • Belong to Group 1 of the pyramid.
  • They contain carbohydrate, which is where you get your energy from.
  • You can eat bread by making a tuna sandwich, or you can eat crackers by dipping in milk. Both of them make yummy and healthy snacks when you feel hungry in the afternoon!

Potatoes

  • Belong to Group 1 of the pyramid.
  • They contain carbohydrate to give you energy.
  • Potatoes can be eaten in many ways. You can eat mashed potatoes, baked potatoes or roasted potatoes.
  • Try to stay away from fried potatoes and potato chips. They are high in fat and less healthy for you.

Noodles and Pasta

  • Belong to Group 1 of the pyramid.
  • Provide carbohydrate for energy.
  • Choose to eat noodles such as mee, kuey teow or bihun cooked in soup. They are healthier that fried mee or fried bihun.

Cereals

  • Belongs to Group 1 of the pyramid.
  • E.g. oatmeal and cornflakes for breakfast.
  • Contain carbohydrate - so eating them in the morning gives you the energy to participate in your school activities.
  • Try eating wholegrain cereals, as they have extrafibre, vitamins and minerals to keep you healthy.

Rice

  • Belong to Group 1 of the pyramid.
  • Contains carbohydrate - give you energy to go to school, to participate in sports, and to play with your friends.
  • Remember, don't eat so much of nasi lemak and nasi briyani, because they contain a lot of fat

Maize (Corn)

  • Belongs to Group 1 of the pyramid.
  • It's delicious and nutritious, because it is a source of carbohydrate to give you energy.
  • Steamed or grilled corn and plain popcorns are healthy to eat.
  • Popcorns added with a lots of salt and butter are not, so eat less of these.
Vegetables

Spinach

  • Spinach (bayam) belongs to Group 2 of the pyramid.
  • It's a green leafy vegetable.
  • Contains fibre and is rich in iron.
  • Ask your mom to cook bayam for lunch or dinner, and remember to eat them because they are good for you.

Cauliflower

  • Cauliflower belongs to Group 2 of the pyramid.
  • It is known as a cruciferous vegetable.
  • It may look like a flower but it is edible and nutritious!
  • It has fibre, vitamins and minerals to keep your body healthy.

Tomato

  • Tomato belongs to Group 2 of the pyramid.
  • It is a type of fruit vegetable.
  • Contains vitamins that help to keep your skin healthy.
  • Don't forget to ask mom to add tomato slices into your tuna sandwich to make it more nutritious!

French bean

  • French bean belongs to Group 2 of the pyramid.
  • It is known as a leguminous vegetable.
  • It is rich in fibre to help you digest food better and prevent constipation.

Carrot

  • Carrot belongs to Group 2 of the pyramid.
  • It is a type of root vegetable.
  • Gives you lots of vitamin A, which helps to keep your eye healthy.
  • Why not ask your mom to make a glass of carrot juice for you?
Fruits

Papaya

  • Papaya belongs to Group 3 of the pyramid.
  • It gives you fibre, vitamin A and vitamin C.
  • Vitamin A is important to keep your eyes healthy, while vitamin C keeps your body strong.
  • If your mom serves papaya after dinner, remember to grab one!

Apple

  • Apple belongs to Group 3 of the pyramid.
  • It contains lots of fibre and vitamin C.
  • Most of the fibre in apple is hidden in its skin. So, When you eat your apple, eat it with the skin!

Guava

  • Guava belongs to Group 3 of the pyramid.
  • It is rich in fibre and vitamin C
  • Fibre aids digestion, while vitamin C gives you a healthy body.
  • Besides eating guava fruit, why not enjoy a glass of guava juice or add some guava into a fruit salad?

Mango

  • Mango belongs to Group 3 of the pyramid.
  • It is rich in fibre, vitamin A and vitamin C. You need these nutrients to keep your body healthy.
  • Ripe mango is sweet and juicy. Try add some mango to cup of plain yoghurt, you'll surely love it!

Banana

  • Banana belongs to Group 3 of the pyramid.
  • It is great to eat because it is high in fibre and vitamin B6.
  • Your body needs vitamin B6 to make energy.
  • Banana is delicious to eat with your breakfast cereals or when blended into banana milk shake. Try it!
Fish, Meat, Poultry, Egg & Legumes

Fish

  • Fish belongs to Group 4 of the pyramid.
  • Fish, such as kembong, sardine provides protein, and some vitamins and minerals.
  • Fish also contains less fat than meat and chicken.
  • Some fish like salmon and tuna are rich in essential fatty acids, which your body can't make.

Eggs

  • Eggs belong to Group 4 in pyramid.
  • There are chicken eggs, duck eggs and quail eggs.
  • All these eggs provide good quality protein.
  • You get protein from the egg white, and vitamins and minerals from the egg yolk.
  • Eggs can be eaten in so many ways - scrambled eggs, boiled eggs, omellette, or sunny-side-up. Which one is your favourite?

Poultry

  • Poultry belongs to Group 4 of the pyramid.
  • Chicken, duck addn turkey are all considered as poultry.
  • You eat poultry to get protein, vitamins and minerals.
  • To eat healthly, remember to remove the chicken skin.
  • You should also ea fried chicken nuggets and sausage less often because they contain high amounts of fat and salt.

Meat

  • Meat belongs to Group 4 of the pyramid.
  • A good source of protein, and also provides some B vitamins and minerals such as iron.
  • There are different types of meat, such as beef, lamb, pork and veal.
  • To be healthy, choose to eat leaner and less fatty meat.
Milk & Milk Products

Cheese

  • Cheese beloongs to Group 5 of the pyramid.
  • It contains protein and calsium.
  • There are different types of cheese that you can eat with aother foods, such as cheddar cheese, parmesan cheese and mozarella cheese.
  • If you're hungry in the afternoon, why not make a cheese sandwich for yourself?

Yoghurts & Yoghurt

  • Yoghurt and yoghurt drinks belong to Group 5 of the pyramid.
  • Yoghurt and yoghurt drinks contain nutrients that are similar to milk, and also lots of good bacteria.
  • Don't worry, these good bacteria don't harm you. They help to keep your digestive system healthy.
  • How about adding your favourite fruit into your yoghurt to make it taste better?

Milk

  • Milk belongs to Group 5 of the pyramid.
  • It is a marvelous food, because it is rich in calcium to help you build strong bones and teeth.
  • You should drink 2 glasses of milk every day.
  • If you don't like plain milk, try choclate-flavored milk instead.
  • You can also add milk to your breakfast cereals. It's yummy!
Fat, Sugar, Oil & Salt

Fats and Oils

  • Fats and oils are found in tip of the pyramid.
  • They can also provide you with some energy.
  • Your body also needs fat to absorb certain vitamins such as vitamin A, D, E and K.
  • Fats are found in butter, margarine, lard and ghee, while oils are what your mom uses for cooking, such as palm oil, sunflower oil, corn oil and peanut oil.
  • But remember! Taking too much of fats and oils are not healthy for you. You should also eat fried food less often.

Sugar

  • Sugar is found in the tip of the pyramid.
  • It gives you energy, but it does not contain any nutrients to help your body.
  • Eating too much sugar is bad for your health.
  • Did you know that sweets, cakes, doughnuts, syrups and soft drunks all contain high amounts of sugar? S0, eat these less frequently.

Salt

  • Salt is found in the tip of the pyramid.
  • Your mom uses salt when cooking to make dishes taste better.
  • Eating too much salty food is bad for health.
  • Foods like potato chips, salted nuts,salted fish, tomato sauce and soya sauce contain a lot of salt. You should eat less of these foods.

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