Ask A Nutritionist: What is your mantra for eating well?
Eat well, live well
Content warning: The following article contains mentions of eating disorders.
Social media—and the Internet in general—is a double-edged sword when it comes to its effects on eating habits. While it is extremely easy to connect with quality nutritionists and find recipes that excite you, it is also a slippery slope into unhealthy eating behaviour and, in some cases, eating disorders. As with any other topic, it is important always to consider the content we consume and the professionals we look to for advice.
That said, understanding the notion of healthy eating and nourishing yourself properly can be a hard task to digest (pun intended). Enter nutritionists. Trained and certified to help you navigate the world of food and nutrition, these professionals are equipped with the knowledge and skills to help you through any struggles you might have with cooking, your relationship with food, balanced eating, and anything else related to your diet.
For this edition of our Ask A _ series, we spoke to three local nutritionists—Zhi Ling Lee, Fatin Keri, and Matthew Teo—to better understand the world of nutrition and what makes healthy eating habits. Read on to find out what they had to say!
ZHI LING LEE
BSc Nutrition and Community Health | MSc Community Nutrition
DEFINE WHAT A NUTRITIONIST IS AND HOW YOU FIT INTO THAT ROLE
The Nutrition Society of Malaysia defines a nutritionist as “an individual who is trained and registered as a nutritionist to promote nutritional well-being of the individual and population as well as to prevent and control nutrition-related diseases.” It’s important to note that nutritionists are not allowed to provide medical nutrition therapy to patients.
What I do leans more towards public education, which includes sharing digestible nutrition information on social media or by giving public health talks. I occasionally provide nutrition consultation for individuals who don’t have specific medical conditions that require medical nutrition therapy.
WHAT DO MOST PEOPLE NOT KNOW ABOUT YOUR JOB?
People may not realise that we spend a lot of time reading the latest scientific research to keep our nutritional knowledge up-to-date.
HOW WOULD YOU DEFINE “HEALTHY EATING”?
To me, healthy eating is a collection of food decisions that allows you to eat nutritious and balanced meals most of the time while having the flexibility to enjoy food that’s fun but may not be as nutritious. There should not be any form of unnecessary restriction or fear towards food. Everyone has their own method of healthy eating. My way of healthy eating may not look like your healthy eating!
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HOW DO YOU SUPPORT SOMEONE WHO MIGHT HAVE DISORDERED EATING OR IS DIAGNOSED WITH AN EATING DISORDER AS A NUTRITIONIST?
First things first, I’ll make sure they know that if they come to me, they are safe. There will be no judgement or criticism. Then, I’ll suggest they seek professional help from both a therapist and dietitian who specialises in eating disorders. As a nutritionist content creator, I will continue to share content that revolves around empathy and curiosity around food and remind my audience that it’s okay to eat!
WHAT WOULD YOU SAY TO SOMEONE WHO HAS TROUBLE SEEKING HELP FOR EATING HABITS THEY’D LIKE TO CHANGE?
You may be able to reach your goals without any help, but it takes a lot of trial and error for you to reach your goals—it’s like driving to a new destination without a GPS. You may even potentially harm yourself along the journey. However, changing your eating habits with professional help will help you understand yourself better and reach your health goals faster in a more structured manner. Even if you want to experiment with new eating habits or diets, you’ll be able to do it safely with the support of healthcare professionals.
WHAT ARE SOME THINGS THE FRIENDS AND FAMILY OF SOMEONE WITH DISORDERED EATING OR AN EATING DISORDER CAN DO TO SUPPORT THEM IN THEIR JOURNEY?
First, changing the narrative around food and appearance is one of the best things we can do for them and for ourselves. It would be extremely difficult for them to heal their relationship with food if they were living in an environment that labels food as “good” and “bad” or associates food with moral values. Second, stop commenting on weight and appearance! Be supportive, but don’t rush the process—you are not there to give a solution. Also, listen without judgement and encourage them to seek professional help.
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WHAT IS ONE THING YOU THINK EVERYONE SHOULD KNOW ABOUT WHEN IT COMES TO EATING DISORDERS?
Eating disorders don’t only affect teenage girls and women. It can happen to anyone…and I mean anyone. Don’t ever downplay the seriousness of such disorders, as they can lead to life-threatening health issues like heart disease, bone loss, or kidney failure.
WHAT IS YOUR ULTIMATE MANTRA WHEN IT COMES TO NUTRITION?
Add, don’t restrict! Instead of thinking about what food is “not allowed,” consider how you can add more nutrients and still include the “forbidden” food in your balanced meal.
WHAT ARE SOME OF YOUR KITCHEN ESSENTIALS THAT HELP YOU KEEP A BALANCED AND FULFILLING DIET AT HOME?
Definitely my air fryer, as it helps me cook most of the protein within 20 minutes! My microwave oven is also an essential. I always crisp up my garlic or “stir-fry” my vegetables in it, and it speeds up the process without using too much oil. I also can’t live without a sturdy pot because I love making balanced one-pot meals. Lastly, food containers for my meal prep and for bringing my own vegetables whenever I eat out!
FATIN KERI
BSc Nutrition | MSc Clinical Nutrition
DEFINE WHAT A NUTRITIONIST IS AND HOW YOU FIT INTO THAT ROLE
We educate and position nutrition as a main aspect of a healthy lifestyle. To bring this value everywhere I go, I practice through nutrition assessments, nutritional counselling, behavioural development, and supporting my clients’ overall progress—both individual and group. On a larger scale, I channel my passion through advocating for nutritional awareness by conducting research and creating content on my social media profile.
WHAT DO MOST PEOPLE NOT KNOW ABOUT YOUR JOB?
In Malaysia, people often get confused about the identity of a nutritionist! Many individuals still conform to different figures for advice on eating healthily. For example, they go to doctors even though their role is more defined in the treatment stage of health circumstances, with the exception of public health specialists. Within the preventive care realm, nutritionists possess the proper knowledge for those wanting to improve their eating lifestyle in general.
HOW WOULD YOU DEFINE “HEALTHY EATING”?
When we can, eat according to the Ministry of Health’s Food Pyramid from 2020, but refer to the Suku Suku Separuh plate ratio on a daily basis. Most importantly, learn not to restrict ourselves and enjoy all the food that we want in moderation! The main principles are balance, moderation, variety, and trying to limit ultra-processed food.
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HOW DO YOU SUPPORT SOMEONE WHO MIGHT HAVE DISORDERED EATING OR IS DIAGNOSED WITH AN EATING DISORDER AS A NUTRITIONIST?
Guide them to the first right step! From understanding how an eating disorder affects one’s life to how one can improve their quality of living by practising healthy forms of dietary control, I believe seeking out the root cause can help nutritionists provide empathy and adaptive changes when developing a meal plan that is suitable for our clients’ dietary needs. By improving their physical health, we can improve their mental health too.
WHAT WOULD YOU SAY TO SOMEONE WHO HAS TROUBLE SEEKING HELP FOR EATING HABITS THEY’D LIKE TO CHANGE?
I would ask about the challenges they’re facing in seeking help because, more often than not, the main culprit is uncertainty and not knowing how to get help because of the fear of being judged or being overwhelmed. I would want them to know that it is brave and perfectly fine to ask for help and that there’s nothing to be ashamed of. They should also understand the importance of progressing at a comfortable pace and being fair and open with the process. Ultimately, they would be fulfilling their responsibility of prioritising their health over anything else.
WHAT ARE SOME THINGS THE FRIENDS AND FAMILY OF SOMEONE WITH DISORDERED EATING OR AN EATING DISORDER CAN DO TO SUPPORT THEM IN THEIR JOURNEY?
Provide both physical and mental support so they don’t feel like they’re on their own throughout this journey. Making them feel acknowledged, understood, and supported can really kickstart a positive journey. Assisting with meal preparation and cooking is also a good form of support.
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WHAT IS ONE THING YOU THINK EVERYONE SHOULD KNOW ABOUT WHEN IT COMES TO EATING DISORDERS?
Keeping our minds open and listening attentively to those who need help! It’s important not to judge and criticise as it will only worsen and make it harder for those struggling to seek solutions and heal.
WHAT IS YOUR ULTIMATE MANTRA WHEN IT COMES TO NUTRITION?
It’s not about counting calories but about knowing how our food choices make us feel.
WHAT ARE SOME OF YOUR KITCHEN ESSENTIALS THAT HELP YOU KEEP A BALANCED AND FULFILLING DIET AT HOME?
My Suku Suku Separuh container so I can prepare my bekal (packed lunch) for work easily without worrying about portions. Next, my vegetable cutter tool, which saves a ton of time when prepping my vegetables for the week. Last, my portable smoothie blender is perfect for when I don’t feel like eating fruits but would love a freshly made glass of juice!
MATTHEW TEO
BSc Nutrition | MSc Public Health Nutrition | NASM Certified Personal Trainer
DEFINE WHAT A NUTRITIONIST IS AND HOW YOU FIT INTO THAT ROLE
Registered nutritionists are food experts who guide individuals and communities towards a healthier lifestyle, while preventing and managing diseases at a population level through diet and education.
I, as a personal trainer and nutritionist, work with people every day on a one-to-one basis—both online and in-person—to manage their nutrition and overall health. I do this by keeping them accountable through really simple habits, so they can make it a lifestyle rather than a short-term weight loss phase. On top of that, I also give nutrition advice and educational materials via social media based on what my in-person clients are going through and anything else they require to progress so my content is relatable and actually helpful!
WHAT DO MOST PEOPLE NOT KNOW ABOUT YOUR JOB?
We are not the food police! We don’t force bland and overly restrictive diets on people—including our clients—nor do we have an extremely boring diet that centres around salads and chicken breasts! In reality, we focus on creating sustainable, enjoyable eating habits that fit into your lifestyle, whether it be enjoying a treat once in a while or even learning how to make eating at a mamak every day work! We want you to develop a healthy relationship with food, not fear it.
HOW WOULD YOU DEFINE “HEALTHY EATING”?
I would define it as an eating pattern where you have a balance between getting in good nutrition—with enough protein, essential vitamins, minerals, and beneficial compounds—and true enjoyment with eating anything you want. It is about eating intentionally without guilt or stress and enough so that you aren’t left hungry.
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HOW DO YOU SUPPORT SOMEONE WHO MIGHT HAVE DISORDERED EATING OR IS DIAGNOSED WITH AN EATING DISORDER AS A NUTRITIONIST?
As a nutritionist, I wouldn’t directly treat diagnosed eating disorders, as I believe that is in the scope of therapists and dietitians. However, I would provide a safe and open space for communication so that the said person can feel comfortable discussing their struggles. Also, I would want to make sure that they acknowledge it is indeed an issue and it is one that will take time to fix. Focusing on making small improvements every day and enforcing that one bad day out of the month isn’t the end of the world are both equally important in this process too.
WHAT WOULD YOU SAY TO SOMEONE WHO HAS TROUBLE SEEKING HELP FOR EATING HABITS THEY’D LIKE TO CHANGE?
First and foremost, I would express empathy and understanding. I would also tell them that they’re not alone—in fact, many Malaysians are dealing with such issues, too. In a 2022 study on 818 adults, over 50 per cent showed symptoms of eating disorders. On top of that, I would also remind them that seeking professional help is a positive step towards achieving a healthier well-being overall. As professionals, we have to understand that everyone is unique and that we can collaborate with our clients to find out what works best for them.
WHAT ARE SOME THINGS THE FRIENDS AND FAMILY OF SOMEONE WITH DISORDERED EATING OR AN EATING DISORDER CAN DO TO SUPPORT THEM IN THEIR JOURNEY?
They can simply learn and gain a deeper understanding about eating disorders—including what they are and how they come about—so that they can empathise and naturally offer support. In addition to that, be open and provide a safe environment for them to share by not judging and genuinely trying to understand them. Lastly, be patient because it is not about finding a short term fix, but taking the long road to recovery.
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WHAT IS ONE THING YOU THINK EVERYONE SHOULD KNOW ABOUT WHEN IT COMES TO EATING DISORDERS?
Eating disorders don’t stem from something as simple as just wanting to look better or having a problem with food. They are much more than that. They involve deeper emotional struggles and are intricate mental conditions. Also, eating disorders are much more common than you think!
WHAT IS YOUR ULTIMATE MANTRA WHEN IT COMES TO NUTRITION?
Eat better to feel better and stronger rather than for weight loss and looks. Those two happen as a consequence of nourishing yourself to be the best and strongest version of yourself!
WHAT ARE SOME OF YOUR KITCHEN ESSENTIALS THAT HELP YOU KEEP A BALANCED AND FULFILLING DIET AT HOME?
Aside from always having my fridge stocked with colourful vegetables and whole protein sources, I like to have natural seasonings, aromatics, spices, soy sauce, and oyster sauce to make even the simplest healthy dishes taste delicious. Also, I can’t forget my air fryer! It makes cooking a lot easier and keeps me consistent.
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