Miri Nutrition Centre

16/02/2026

Healthy Eating Tips during CNY for Children & Teenagers by our Nutritionist.

Chinese New Year is one of the most exciting times for children and teenagers. However, with cookies, sweets and sugary drinks everywhere, together with late nights and frequent gatherings, their usual eating and sleeping routine can easily be disrupted.

Many parents notice that after the festive season, their children develop sore throat, cough, digestive discomfort or even weight gain. Teenagers may eat out more often, drink more sweet beverages, or practise unhealthy dieting out of fear of gaining weight. All these can affect growth and overall health.

During growing years, children need adequate key nutrients. Quality protein from fish, chicken, eggs and soy products supports muscle and bone development. Calcium and vitamin D are essential for strong bones and teeth, while iron and zinc support immunity, cognitive function and growth. Vegetables and fruits provide vitamins A and C, as well as fibre, which are important for immune health. Even during festive meals, protein, vegetables and fruits should not be fully replaced by high-sugar snacks.

Sugary drinks such as soft drinks, syrup drinks and milk tea are a major concern. They provide “empty calories”, increase the risk of tooth decay, overweight and even type 2 diabetes. Plain water should remain the main drink choice. Milk and low-sugar beverages are better options, while fruit juice, even without added sugar, should not replace whole fruits and should be limited in portion. Parents can manage intake by serving small cups and encouraging children to drink water first.

Instead of being overly restrictive, parents can guide children with clear and practical rules. Use small plates, control portions, limit frequency to once a day, and encourage children to eat proper meals before snacks. Teach them to read food labels and recognize the Healthier Choice Logo (HCL) when shopping. This helps children develop lifelong skills in making better food choices.

After the festive season, it is important to gradually return to regular meal times and normal sleep routine. Avoid extreme dieting or “fasting” to compensate for overeating. A balanced plate, regular meals and adequate sleep help restore appetite control and metabolic balance.

Chinese New Year does not have to mean overindulgence. With moderation, structure and guidance, children can enjoy the celebration while still maintaining good health and steady growth.

Full article here: https://drive.google.com/file/d/1D-Ezk1ER599ukV02zYTzKznGuwMT9X0h/view?usp=sharing

13/02/2026

🌸Chinese New Year Eating Guide for Elderly🌸

🔎 Common Festive Diet Concerns
• Irregular meal timing — replacing proper meals with snacks and cookies
• Overeating high-fat, high-salt, and high-sugar dishes
• Poor protein and vegetable intake despite high calorie consumption
• Digestive problems such as bloating and constipation (often due to low water intake)

🍊 Practice “Small Portions, More Variety”
Enjoy different festive dishes, but keep portions small. This allows you to taste everything without overeating.

💧 Don’t forget Hydration
Drink enough plain water throughout the day. Sugary drinks, coffee, and tea cannot fully replace water — staying hydrated helps prevent bloating and constipation.

🥢 After Chinese New Year
If you’ve overeaten, there’s no need for extreme dieting or meal replacements. Simply return to a balanced plate:

• ½ plate vegetables
• ¼ whole grains
• ¼ quality protein
• 2 servings of fruit daily

Health is about consistency, not punishment. 🌿

Full article here: https://drive.google.com/file/d/1FLO-a2ZC4GntM4FqUhhG9xABxv3odtfL/view?usp=sharing

12/02/2026

肌少症（肌肉流失）往往与蛋白质摄取不足、热量不够，以及维生素D和钙缺乏等等因素密切相关。

很多长者看起来“有吃”，但其实吃得不够或吃得不对。欢迎让我们的营养师为您做专业评估，提供更适合长者的饮食建议，帮助他们身体更有力💛💪

马来西亚的人口正在悄然老龄化。预计到2035年，每七个马来西亚人中就有一位是长者。🧓
随着寿命延长，长者可能面临行动能力下降、慢性病增多和跌倒风险增加等挑战。
物理治疗与康复训练在其中扮演关键角色：
增强肌力与关节灵活性
改善平衡，降低跌倒风险
保持日常生活自理能力，提高生活质量
早期介入康复，让长者动得更安全、更自在。让我们一起关爱长者健康，从今天开始！💛💪
📩 https://wa.link/ux6dqp

12/02/2026

Betul 👍

Diet bukan tentang “tak boleh makan langsung” atau takut makan nasi selamanya.

Dengan bimbingan pakar pemakanan, anda boleh:
✔ Makan makanan kegemaran dengan cara lebih bijak
✔ Kekalkan gaya hidup yang realistik & tanpa stress

05/02/2026

🧧 新年前 · 每日小目标

每天做到这 5 件事就好👇

🥬 第一要做的
每天至少吃足够 1 大盘各种青菜
✔ 绿叶菜
✔ 不同颜色的蔬菜
✔ 菜豆类

🚫 第二
不吃油炸食物

🥤 第三
不喝甜饮料
奶茶、汽水、包装果汁——先暂停！
👉 甜饮料的「空热量」是肥胖的主要来源之一

🍳 第四
每一餐都有 1 份蛋白质
水煮蛋 / 鱼 / 虾 / 鸡肉 / 豆腐

🍚 第五
吃米饭类主食
糙米、印度米、红米、黑米、藜麦都可以
一天 2–3 小份就好

从今天开始（5.2.2026），用 12 天，坚持这 5 个小目标，你会明显感觉到身体的改变。
健康餐盘 2-1-1 · suku suku serapuh
就是——
简单的食物，满满的营养素
不需要昂贵食材
不必复杂烹调
每一餐把食物分好比例:
🥬 2 ｜ 半盘蔬果（绿叶＋各种颜色）
🍚 1 ｜ 四分之一全谷类主食
🍳 1 ｜ 四分之一优质蛋白质

05/02/2026

Do you often get “nutrition advice” like this?

👉 Eat more vegetables
👉 Don’t eat sweet foods
👉 Eat more protein
👉 Don’t drink kopi peng
👉 Drink tea to “wash oil”

Sounds familiar❓

That’s advice. Not a consultation.

At our centre, we provide personalised nutrition consultations — and here’s how it’s different.

🕒 You’ll spend about 1 hour (or more) with our Registered Nutritionist, not 5 minutes.

1️⃣First, we take time to understand YOU:

💚Your lifestyle & daily routine
💚Your current eating habits
💚Where you usually eat (kopitiam around Miri? mixed rice? home-cooked?)
💚Where you do your grocery shopping
💚How you cook & what utensils you use

Because real life matters!

2️⃣Second, we assess:

🩵How much energy & nutrients your body actually needs
🩵What you should pay extra attention to
🩵What needs to be modified, reduced, or improved
🩵How to intervene early to prevent or reduce future health problems
🩵We’ll explain why changes matter — especially if you already have existing health conditions.

💬 And the most common question we get:

“Can I eat this or that to cure my knee pain?” ❓

Honest answer?
❌ There’s no magic food and we don’t have a magic wand.

But ✅ we will:

❤️Guide you to seek proper medical or physical treatment when needed.
❤️Teach you how to eat to support recovery.
❤️And help prevent further aggravation of the condition in the long run.

📩 If you’re unsure and would like to know more about us,
feel free to drop us a message or visit https://www.excellencephysiomiri.com/ to book an appointment.

We’ll be happy to get back to you personally.

Excellence Physiotherapy Miri

08/01/2026

📝 Dietary Guidelines for Americans – Our Nutritionist’s take

As nutritionists, we regularly review dietary guidelines from different countries to understand the big picture of current nutrition trends.

While the Dietary Guidelines for Americans are designed for a different population and food culture, many principles are still relevant and adaptable to our local context and health challenges.

✨ Key takeaway? Eat real food.

Even though carbohydrates appear at the base of the food guide, this does not mean elimination. Instead, the emphasis is on:
🌾 Choosing whole grains
📏 Eating the right amount
⚖️ Adjusting portions based on individual needs

🔹 Whole grain recommendation: (based on Malaysian Dietary Guidelines)
3–5 servings per day, adjusted according to your calorie requirements and lifestyle.

Nutrition guidelines are not one-size-fits-all — we take what’s relevant, practical, and evidence-based to support better health, sustainably. 💚

📄 Read the full Dietary Guidelines for Americans (PDF):
https://cdn.realfood.gov/DGA.pdf

05/01/2026

我们不是给“标准答案”，而是给“适合你”的方案。
网路上的饮食建议很多，
但不是每一个都适合你。
真正的专业评估，
不是套用模板，
而是了解你的身体、生活与目标。

在我们的物理治疗中心，
物理治疗师 + 营养师一起合作，
从动作、姿势，到饮食与生活习惯，
以专业评估协助你找出问题背后的关键因素，
不再只是反复应付表面的不适。

05/01/2026

2026 is the year to eat smarter, not harder 💪🥗

Our nutrition service is here to help you go beyond “just dieting”. Whether you want to:

🔥Learn how to navigate your own daily food intake
🔥Understand your calorie and protein requirements
🔥Know how to read labels, plan meals, and make better choices

👉 Speak to us

We don’t just give you a plan — we teach you practical, real-life skills:

✔ How to calculate your nutrition needs
✔ How to use reliable online tools correctly
✔ Where to find trustworthy nutrition information (and what to ignore)

Our goal?

To help you become confident and independent with your food choices.

📩 Send a message to us to get in touch or learn more about our team and services.

👉 Visit: https://www.excellencephysiomiri.com/about/

26/12/2025

AI can give meal plans—but can it check if they truly fit you and your family?

Eating healthy doesn’t have to be confusing or boring, but it does need guidance. Our nutritionists don’t just give PDFs. We guide, adjust, and support you step by step.

You don’t need to be perfect. You just need guidance that works for your life.

Trust in professionalism.

If you’d like to try, fill in this form and our nutritionist will get in touch with you. It’s FREE: https://forms.gle/iTrjBHBVViChP3zj7

22/12/2025

Celebrations don’t have to mean overly sweet drinks or endless refills of sugary beverages.

This festive season, try fresh fruit fizzy drinks — refreshing, colourful, and lighter on sugar 💚

Simple ideas:
🥝 Sparkling water + fresh fruits (orange, lemon, berries, kiwi)
🍍 Pineapple slices + mint + soda water
🍉 Watermelon cubes + lime + sparkling water
🍓 Strawberry + basil + ice + soda

✨ Want a little booze?
You can add:
🍺 A splash of beer
🍸 A shot of vodka or gin
🍾 A little prosecco or sparkling wine

👉 Tip: Keep alcohol as an add-on, not the base. Let fruits and fizz do the main job.

Enjoy the celebration, stay hydrated, and listen to your body 💧

17/12/2025

Babi Salai (smoked meat) is a well-loved traditional food in Sarawak and Sabah, known for its rich smoky flavour and cultural significance. But when it comes to health, many myths still exist.

Let’s separate myth vs fact and understand what the science really says so we can enjoy our food with awareness, balance, and moderation.

❌ MYTH:
Babi salai is safe because our ancestors ate it all the time.

✅ FACT:
Babi salai is smoked meat. Smoking is a form of meat processing.
The IARC (WHO’s cancer agency) classifies processed meats (smoked, cured, salted) as Group 1 carcinogenic, mainly linked to colorectal cancer.

❌ MYTH:
Only “western processed meat” is a concern.

✅ FACT:
It’s about the processing method, not the culture.
If meat is smoked (low & slow with wood smoke), it’s considered smoked/processed meat — including babi salai and smoked BBQ meat.

❌ MYTH:
Grilled or BBQ meat is the same as smoked meat.

✅ FACT:
Smoked (with wood smoke) → smoked meat (PAHs can deposit on the meat).

Direct grilling without smoking → not smoked, but high heat can still form harmful compounds (HCAs)

❌ MYTH:
One food causes cancer.

✅ FACT:
Health risk is multifactorial.

Risk increases when smoked meat is eaten frequently, in large portions, paired with alcohol, with low fibre intake, and a less active lifestyle.

😺Bottom line:
Babi Salai (smoked meat) is part of our food culture and so we’re not saying “don’t eat”.

We’re here to remind you that moderation, balance, and overall lifestyle matter more than one single food☺️