If you’ve seen the “Everywhere I go, I see his face” meme, you’ll understand how Malaysians feel about “Suku Suku Separuh” (Quarter Quarter Half), the official Malaysian Healthy Plate (MHP) guide that’s everywhere in health campaigns…
Yet 79.6% of adults have never heard of it (MOH, 2022).
So what is it, why does it matter, and how can it actually help you eat better without dieting? Let’s break it down.
What is “Suku Suku Separuh”?
The Malaysian Health Plate (MHP) is a simple visual guide for balanced meals:
Image Source
¼ Plate = Carbohydrates (rice, noodles, bread)
¼ Plate = Protein (fish, chicken, tofu, legumes)
½ Plate = Fruits and Vegetables
Why Should You Care?
- Fights Diabetes and Obesity
- Malaysians who follow MHP have lower type 2 diabetes risk - No Deprivation, Just Smarter Portions
- You can still eat rice and curry just balance it with more veggies - Saves Money
- Less meat = cheaper meals. Fill half your plate with local greens or budget proteins
Ways to Start Today!
Mamak Hack: Order nasi campur with “extra sayur, kurang nasi”
Home Cooking: Prep big batches of mixed veggies for easy add-ons
“Small changes, big health gains - mulai hari ini!”
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC10745645/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10351725/
https://hq.moh.gov.my/nutrition/wp-content/uploads/2024/03/latest-01.Buku-MDG-2020_12Mac2024.pdf
https://mypositiveparenting.org/2020/06/30/quarter-quarter-half-a-guide-to-healthy-balanced-meals/
