Foods for men's stamina: an everyday energy guide based on Malaysia's Healthy Plate

Start with the Malaysian Healthy Plate

The Ministry of Health recommends the Malaysian Healthy Plate, or “quarter-quarter-half”, for each main meal:

• Half the plate: vegetables and fruit.
• A quarter: grains and tubers — choose whole grains such as brown rice, wholemeal bread or oats where possible.
• A quarter: protein — fish, chicken, meat, eggs, legumes or dairy products.
• Drink plain water or unsweetened drinks.

Carbohydrates for steadier energy

Carbohydrates are the body's main energy source. Whole grains, tubers, legumes and fruit contain fibre that helps release energy more slowly than sugar and sweet drinks.

The Malaysian Dietary Guidelines 2020 advise limiting sugar. Sweet drinks, kuih and high-sugar foods can give a short burst of energy followed by a slump.

Protein at every meal

Protein helps build and repair muscle, especially if you are physically active. Easy options in Malaysia include fish (mackerel, sardines), skinless chicken, eggs, tempeh, tofu, lentils and low-fat milk.

MOH guidelines encourage moderate amounts of fish, meat, poultry, eggs and legumes, and reducing saturated fat.

Iron and tiredness

Iron deficiency can lead to anaemia, with symptoms such as tiredness and lack of energy. Sources of iron include red meat, chicken, fish, legumes and dark green leafy vegetables. Eating vitamin C-rich fruit or vegetables with a meal helps the body absorb iron from plant sources.

If you are often tired without a clear reason, do not guess — see a doctor for a check-up, because tiredness can have many causes.

Water, caffeine and meal timing

The Malaysian Dietary Guidelines 2020 encourage drinking enough plain water every day. Not drinking enough can leave you tired and less focused, especially in hot weather.

Coffee and tea can be part of a balanced diet, but avoid adding lots of sugar and condensed milk, and avoid caffeine late in the day if it affects your sleep. Breakfast and regular mealtimes help you avoid getting too hungry and overeating.

Sleep and physical activity

Food is only part of the picture. Adults are advised to sleep at least 7 hours a night. The World Health Organization (WHO) recommends that adults do at least 150 to 300 minutes of moderate aerobic activity a week (for example brisk walking), plus muscle-strengthening activities on at least two days a week.

A sample day

Just an example — adjust it to your needs, budget and taste:

• Breakfast: oats with low-fat milk and a banana, or wholemeal toast with eggs.
• Lunch: a quarter plate of rice (brown rice if possible), grilled fish, mixed vegetables and ulam.
• Snack: fruit or a handful of unsalted nuts.
• Dinner: chicken or tempeh cooked with less oil, green vegetables and a little sweet potato or rice.

Summary

Steadier everyday energy usually comes from the basics: a balanced plate, whole grains, enough protein, water, sleep and movement. If tiredness continues, get checked by a doctor.