A HEALTHY diet is a balanced diet, according to members of Yangon’s medical community, and the key to a balanced diet is knowing what foods and how much of them to eat.

But there aren’t hard and fast rules. Each person is different and should alter their diet accordingly, says general physician Dr Thanda, from New Yangon General Hospital. She says men and women have different dietary requirements; women, for example, need 18 milligrams of iron daily to help prevent iron-deficiency anaemia.

Iron is particularly important for women who are pregnant or menstruating as this is when reserves becomes depleted, affecting the transport oxygen to the body’s muscles.

Meat – especially beef – is a rich source of iron, as well as protein. Dr Thanda said vegetarians should eat beans, lentils and peas to ensure they had enough iron and protein in their diet.

Dr Kan Nyunt said that moderation was the key to a healthy diet. He also said diet was closely linked to the immune system and a poor diet can lead to disease.He said another important aspect of nutrition was the quality of food – in particular, avoiding food that may have been contaminated.

This often occurs with meat products that are not stored or handled properly but he said overripe fruit and fruit contaminated by flies was also a problem and can lead to diarrhoea, typhoid and liver disease.

He said it was important people were aware of proper food hygiene practices, such as washing hands and utensils before preparing and eating food.

Dr San Aye Kyi said she was particularly concerned by the use of the food additive monosodiumglutimate (MSG) and urged people to avoid eating it where possible.

MSG is often used in Myanmar dishes, particularly curries, as a seasoning powder, or “flavour enhancer”. Dr San Aye Kyi said some people experience adverse reactions after ingesting it, particularly dizziness and numbness.

“MSG is not wholesome but people in Myanmar often eat MSG every day. I recommend they don’t eat it,” she said.

She said although the Ministry of Health has been suggesting for a long time people do not eat MSG, it is often hard to avoid when eating out.

Dr San Aye Kyi suggests people use onion and garlic as an alternative, natural flavour enhancer for their meals in place of MSG.

To make it easier for people to ensure they’re getting a healthy diet, nutritionists split food into five categories or food groups; grains, fruits and vegetables, dairy, meat and protein and fats, oils and sweets. Foods from each category are essential for a healthy diet – but the question is how much (see pic above).

Grains provide energy for your body through carbohydrates and fibre; foods in this category include cereal, rice, bread and pasta. Fruits and vegetables also provide fibre as well as important vitamins and minerals and are low in fat and calories. Dairy products are essential for calcium to strengthen teeth and bones while meat products and legumes are needed for protein, iron and zinc.