KOLO MEE AGAIN?: Is Our Kuching Breakfast Making Us Sick?

---

Hello, Kuching people! We all share the same love for our food.

Kolo Mee, Sarawak Laksa, and Mee Jawa—these are more than meals; they’re our heritage.

But as a local Health Coach, I have to ask: What if the food we eat every day is part of a bigger problem?

We are face a huge dilemma: a lot of us eat out all the time, but our local favourites are often unbalanced.

---

The Hard Truth: Time for a Reality Check

It’s easy to ignore, but we really should NOT!

• The latest data is alarming: Over 50% of Malaysian adults are overweight or obese. (NHMS 2019).
• The NHMS 2023 figure is 54.4% of Malaysian adults are now overweight or obese, a rising trend, really.
• That means today about 1 in 2 adults face this struggle.

Listen up…
I’m not here to tell you to stop eating your favourites. My job is to share simple tools.

SO let’s learn to control your food intake. Let’s start the journey to a healthier you.

---

The Problem: What’s in Our Bowl?

To fix our diet, we must understand the core ingredients. We look at macronutrients (macros).

Macros are the Protein, Carbs, and Fats. They control your energy and body. (Need more info? Read my deep dive here: Macronutrients: Macronutrients for Better Weight Management.)

When we eat out, the biggest health risk is the imbalance.

Dish	Primary Hazard	Why it’s a Hazard
Kolo Mee	High Refined Carbs & Saturated Fat.	Too much noodle. Too much oil/lard. High sodium. Lacking fiber.
Sarawak Laksa	High Sodium & Hidden Fat.	Broth is rich and salty. Lots of coconut milk.
Mee Jawa	High Sugar & Fat.	The thick, sweet gravy is loaded with both.

We are over-consuming calories daily. Our diet is not balanced.

This leads to weight gain and silent health issues.

What’s more, most of us skip check-ups, so we may not even know if a condition is starting!

---

The Solution: KKM’s Easy Guide

You don’t need a complicated diet plan. The Ministry of Health (KKM) gave us the perfect visual guide: Suku-Suku Separuh (Quarter-Quarter-Half).

This concept, highlighted in the Malaysian Dietary Guidelines 2017, forces balance onto your plate, even when eating rice or noodles.

Once again, check out my Macronutrient post for a more detailed mention of what they can be in your meals.

Here’s is the KKM version if you want to know more as well: LINK TO A PDF

Portion	What it should be
1 Quarter (1/4)	Carbohydrates (rice, noodles, etc.)
1 Quarter (1/4)	Protein (meat, fish, egg, tofu).
1 Half (1/2)	Vegetables and Fruits (Fiber!).

---

6 Simple Meal Hacks

It’s tough when both parents work and eating out is necessary.

But sacrificing health for cost-efficiency is a huge risk later.

Let’s not just talk about healthier food or healthy eating, but lemme give you some tips I’ve been working on myself. Let it INSPIRE you to try one out today!

Here are my simple, practical tips to eat smarter when you’re at the stall:

1. Share the Carbs: Order one plate of Kolo Mee or Laksa, but share it. This instantly cuts your noodle portion in half. Now you have space for fiber!
2. Add Protein: The char siu and mince meat aren’t enough. Order an extra egg or ask for more chicken/prawns. You need that protein for the 1/4 portion.
3. Veggies MUST be Present: Always order a vegetable side dish. It is non-negotiable for that 1/2 portion(50% of your meal).
4. Bring Your Own: Stall owners rarely give you enough fiber. Bring a small cucumber or tomato! Food courts near supermarkets are the best for this—grab one simple item of raw veggie to add.
5. Go Kosong: Order your drinks unsweetened (kosong). Water is best. Teh O Kosong is a good, low-sugar choice. (I Drink black coffee without sugar, if you wanna try)
6. Skip the Broth: For Laksa or soup noodles, do not drink all the soup. This simple act lowers your sodium and saturated fat intake right away.

Try even just one of these tips today. Your health will definitely improve in the long run!

---

Bonus Tip: Do your main grocery shopping after you eat. When you’re full, you won’t buy so much junk food! Plus, that walk around the supermarket helps you reach your daily steps goal.

Got better ideas? Leave a comment! Let’s help our community eat healthier.

Ready to change your habits?

I offer a free consult session. I can coach you on creating healthy habits that stick (beyond just balancing your meals!).

Click here to book your free session!

Coming up next: The New Food Pyramid 2.0. Why did they change the food pyramid?

---

DISCLAIMER: Please Read

This is not medical advice. I am a Health Coach. This post gives general tips only.

• Always consult a doctor or a dietitian if you have any health conditions (like diabetes or high blood pressure).
• Always talk to a professional before making major diet changes.