According to findings from the National Health and Morbidity Survey (NHMS) 2024: Nutrition, the rising trend of consuming heavy meals late at night among Malaysians has become a worrying issue.
As reported by Berita Harian, Health Minister Datuk Seri Dr Dzulkefly Ahmad stated that key findings from the survey showed that 41.8% of teenagers and 33.5% of adults eat heavy meals late at night at least once a week.
Photo via Focus Malaysia
He advised the public to reduce late-night heavy meals or consume them in moderation, as the habit may lead to negative health effects, "Before going to bed, it's best to avoid heavy meals—not that it's completely off limits, but always in moderation," he said.
Late-night eating, he added, has been linked to poor sleep quality, digestive issues, and a higher risk of heart disease.
Dr Dzulkefly also revealed that 63.1% of teenagers and 47.0% of adults consume sugar beyond the recommended daily intake, with almost half of that intake coming from sugary drinks.
As for salt consumption, 75.9% of the adult population exceeds the recommended 5 grams per day (equivalent to 1 teaspoon), with average intake recorded at about 7.3 grams—roughly one and a half teaspoons, "Everyone is urged to adopt a healthy and active lifestyle, practise better eating habits, and use healthier cooking methods, because a good diet starts in the kitchen.
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"Take advantage of free nutrition and health screenings, including those offered at the Ministry of Health’s Wellness Hub," he added.
To avoid feeling hungry late at night, try having a balanced dinner that includes enough fibre, protein, and healthy fats. Drinking enough water throughout the day and maintaining a consistent eating schedule can also help regulate your appetite. If you really must snack, opt for something light such as a handful of nuts or a banana.
As for sugar cravings, try to identify your triggers—whether it's boredom, stress, or fatigue. Replacing sugary snacks with fruits, dark chocolate, or yoghurt can satisfy your sweet tooth in a healthier way. Getting enough sleep, exercising regularly, and slowly cutting down on added sugars can help retrain your taste buds over time.
Remember, small changes today can lead to a healthier tomorrow.
