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Healthy eating and regular physical activity are two of the simplest habits that can support overall wellbeing while reducing the risk of chronic diseases. Yet, for many of us, starting and sustaining healthy habits can be challenging.
The National Health and Morbidity Survey (NHMS) 2024 found that 30.5% of Malaysian adults were overweight and 23.1% were obese. The survey highlighted concerns about unhealthy diets and low levels of physical activity.
Rethinking Our Breakfast, Lunch and Dinner
Malaysian breakfasts are typically carbohydrate-heavy and noticeably high in saturated fat. Many Malaysians grew up with familiar breakfasts such as roti canai and nasi lemak, often accompanied by sweetened tea or coffee. These foods are part of our culture and can still be enjoyed, but adjustments such as reducing portions, adding vegetables, fruits and protein, and drinking sufficient water can make everyday meals more balanced.
One way to improve our meals is to follow the Malaysian Dietary Guidelines “Quarter Quarter Half” concept for a balanced plate. The “Malaysian Healthy Plate” emphasises:

How Much Activity Do We Need?
Regular movement is equally important. The National Physical Activity Guidelines recommend 150 to 300 minutes of moderate-intensity activity such as cycling each week (or 30 to 60 minutes per day for 5 days a week) for adults aged 18 to 64 years, or 75 to 150 minutes of vigorous-intensity physical activity such as swimming each week, together with 2 rest days with stretching and light exercises such as chair exercises.
The guidelines emphasise limiting sedentary time and replacing sitting hours with physical activity of any intensity including light activity such as brisk walking. Physical activity can support healthy weight management, improve fitness and contribute to better physical and mental wellbeing. Below are some of the "Everyday Ways to Move More" practical lifestyle tips.

Maclean's Fat Loss Challenge
At Maclean, we believe employee wellbeing extends beyond the workplace. As part of our Environmental, Health & Safety (EHS) initiatives, Maclean organised a “Fat Loss Challenge” to encourage colleagues to practise healthier eating and exercise habits.
We are proud of all the winners and their inspiring achievements. Their success stories remind us that meaningful change does not always require drastic measures. It can begin with a healthier plate, an extra walk, fewer sugary drinks or simply making better choices each day.
Maclean is committed to supporting our people in building healthier habits for the long run. After all, a healthier workplace starts with healthier workers—and every small step counts.

References:
1. Maclean. (2023, October). Harnessing Synergies Between Robots and Humans
2. Gibney, M. J., et al. (2024). The International Breakfast Research Initiative: Evaluation and Comparison of Breakfast Nutrient Intakes in Indonesia, Malaysia and the Philippines. Nutrients, 16(14), 2180.
3. National Coordinating Committee on Food and Nutrition, Ministry of Health Malaysia. (2021). Malaysian Dietary Guidelines 2020.
4. Health Education Division, Ministry of Health Malaysia. (2024). Garis Panduan Aktiviti Fizikal Malaysia (National Physical Activity Guidelines). Pages 25-27.
In addition to the above, we are proud and grateful to receive 2 awards from CBRE:

So, try us out and experience the Maclean service first-hand.
To find out more on how we give you the best value for your budget without compromising your health or safety, please connect with us at 03-7773 0300 or enquire@maclean.com.my.