Let’s be honest — Malaysia is nothing short of a food paradise. No matter where you go, whether it's around KL, up north, down south, or even along the east coast, you're bound to stumble upon great food. Our culinary landscape is incredibly diverse, thanks to our multiracial heritage, offering a rich tapestry of flavours and cuisines. Each region has its own iconic dishes too, from the many types of laksa to countless local specialities that showcase the depth of our food culture.
However, if there’s one habit we need to address, it’s our obsession with eating late at night. Sure, lepak sessions at the mamak or wandering through vibrant street food scenes are a big part of our social life — and undeniably fun — but we also have to remember the health risks that come with eating heavy meals during the late hours.
The latest National Health and Morbidity Survey (NHMS) 2024: Nutrition has sounded the alarm over Malaysians’ eating patterns, highlighting a concerning trend: the rising frequency of late-night heavy meals. Health authorities are now urging the public to rethink their habits before this trend spirals into a bigger national health crisis.
Late-Night Suppers Becoming a Serious Health Issue
According to the findings, a significant proportion of the population — 41.8 per cent of adolescents and 33.5 per cent of adults — admitted to consuming heavy meals late at night at least once a week.
Speaking at the launch of the NHMS 2024: Nutrition report, Health Minister Datuk Seri Dr Dzulkefly Ahmad advised Malaysians to practise moderation. “Before going to bed, reduce the intake of heavy meals. It’s not that you can’t eat, but always in moderation,” he said, emphasising that while occasional indulgence is understandable, consistent late-night eating could have detrimental effects on health.
The NHMS findings point to direct links between heavy late-night meals and several health complications, including disrupted sleep patterns, digestive issues, and an increased risk of cardiovascular diseases. Regular indulgence may also contribute to weight gain, obesity, and a higher risk of metabolic disorders such as diabetes and hypertension.
A Broader Look at Malaysia’s Dietary Challenges
The survey findings do not stop at late-night eating. Malaysians' overall dietary habits are also under scrutiny, particularly with regard to sugar and salt consumption — two factors heavily associated with non-communicable diseases (NCDs) that have been on the rise nationally.
The report reveals that 63.1 per cent of teenagers and 47.0 per cent of adults are consuming sugar in excess of recommended levels. Alarmingly, nearly half of this intake comes from sugary beverages, which remain a popular choice across all age groups despite ongoing health campaigns.
Similarly, salt intake is substantially higher than advised. About 75.9 per cent of adults were found to consume more than 5 grams of salt daily — equivalent to one teaspoon — with actual average consumption closer to 7.3 grams. Although there has been a slight improvement compared to previous years, Dr Dzulkefly warned that the figures remain concerning.
“These habits, though they may seem minor or occasional, carry major health consequences. They are fuelling the rising rates of obesity, diabetes, and hypertension in the country — all stemming from our daily food choices,” he said
Alarm Over Micronutrient Deficiencies
Beyond sugar and salt, the NHMS 2024 also exposes worrying gaps in micronutrient intake among Malaysians. A significant portion of the population is found to have insufficient iodine levels, with 45.7 per cent falling below the World Health Organisation’s recommended standards.
Deficiencies in essential vitamins such as A and C are also widespread. Poor consumption of fruits and vegetables is largely to blame, with the survey showing that only 12.8 per cent of adolescents and 17.1 per cent of adults meet WHO’s recommended daily fruit intake. Even fewer — just 5.2 per cent of adolescents and 12.2 per cent of adults — consume sufficient vegetables.
Dr Dzulkefly stressed that these figures paint a bleak picture of the nation’s nutritional health. “We are not eating enough fresh produce. This lack of basic nutrients has significant repercussions, weakening immune systems and heightening vulnerability to illnesses.”
Ministry of Health Steps Up With Campaigns and Partnerships
In response to these troubling trends, the Ministry of Health has launched a range of initiatives to encourage healthier eating habits nationwide.
Among the most notable is the War on Sugar Campaign, which aims to extend its outreach to all 222 parliamentary constituencies by 2027. Measures such as reducing the sugar content in instant beverage sachets from 5g to 3g, and the introduction of a sugar-sweetened beverage (SSB) tax, form part of this aggressive push.
Efforts are also being ramped up under the War on Salt Campaign, with a strong focus on public education, clearer nutritional labelling on food products, and greater collaboration with food operators to promote healthier recipes. Dr Dzulkefly said the Ministry is working closely with chefs and local businesses to popularise meals that are lower in sugar and salt without compromising on taste.
Symbolic changes are also being considered, including discontinuing the serving of heavy meals during official late-night events to set a positive example at the government level.
“These are not just policies on paper. They are active, strategic moves to shift our national food culture in a healthier direction,” Dr Dzulkefly asserted.
A National Call to Action: Start Small, Act Early
Above all, the Health Minister called on Malaysians to take the findings seriously and to view the NHMS 2024 report not merely as a set of statistics, but as an urgent wake-up call.
He encouraged the public to take advantage of free health and nutrition screenings available at Ministry of Health Wellness Hubs and other public health facilities. Early detection of dietary-related risks, he said, is critical in preventing more serious health complications down the line.
“Start small. Adjust your habits bit by bit. Don’t wait until it’s too late. These small changes, if made consistently, can transform your future health outcomes,” he urged.
The message is clear: while Malaysia’s rich and vibrant food culture is a point of national pride, it must be enjoyed responsibly. In a nation where food is central to identity and community, achieving a balance between enjoyment and health is now more important than ever.
Never neglect your health, and don’t wait till it’s too late. What are your thoughts on this? Let us know in the comments.
*Sources: Visual and Reference Credits to Social Media & various cross-references for context.
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