Miri Nutrition Centre

Miri Nutrition Centre Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Miri Nutrition Centre, Nutritionist, Lot 2918, 2nd Floor, Faradale Garden (inside Excellence Physio & Rehab Centre), Miri.

A collaborative initiative with Excellence Physio & Rehab Centre Miri, established to provide evidence-based nutrition services for the local community.

-By Registered Nutritionist-

📝 Dietary Guidelines for Americans – Our Nutritionist’s takeAs nutritionists, we regularly review dietary guidelines fro...
08/01/2026

📝 Dietary Guidelines for Americans – Our Nutritionist’s take

As nutritionists, we regularly review dietary guidelines from different countries to understand the big picture of current nutrition trends.

While the Dietary Guidelines for Americans are designed for a different population and food culture, many principles are still relevant and adaptable to our local context and health challenges.

✨ Key takeaway? Eat real food.

Even though carbohydrates appear at the base of the food guide, this does not mean elimination. Instead, the emphasis is on:
🌾 Choosing whole grains
📏 Eating the right amount
⚖️ Adjusting portions based on individual needs

🔹 Whole grain recommendation:
2–4 servings per day, adjusted according to your calorie requirements and lifestyle.

🔹 Protein recommendation:
1.2–1.6 g protein per kg body weight per day, adjusted based on individual energy needs, health goals, and activity level.

Nutrition guidelines are not one-size-fits-all — we take what’s relevant, practical, and evidence-based to support better health, sustainably. 💚

📄 Read the full Dietary Guidelines for Americans (PDF):
https://cdn.realfood.gov/DGA.pdf

我们不是给“标准答案”，而是给“适合你”的方案。网路上的饮食建议很多，但不是每一个都适合你。真正的专业评估，不是套用模板，而是了解你的身体、生活与目标。在我们的物理治疗中心，物理治疗师 + 营养师一起合作，从动作、姿势，到饮食与生活习惯，以...
05/01/2026

我们不是给“标准答案”，而是给“适合你”的方案。
网路上的饮食建议很多，
但不是每一个都适合你。
真正的专业评估，
不是套用模板，
而是了解你的身体、生活与目标。

在我们的物理治疗中心，
物理治疗师 + 营养师一起合作，
从动作、姿势，到饮食与生活习惯，
以专业评估协助你找出问题背后的关键因素，
不再只是反复应付表面的不适。

2026 is the year to eat smarter, not harder 💪🥗Our nutrition service is here to help you go beyond “just dieting”. Whethe...
05/01/2026

2026 is the year to eat smarter, not harder 💪🥗

Our nutrition service is here to help you go beyond “just dieting”. Whether you want to:

🔥Learn how to navigate your own daily food intake
🔥Understand your calorie and protein requirements
🔥Know how to read labels, plan meals, and make better choices

👉 Speak to us

We don’t just give you a plan — we teach you practical, real-life skills:

✔ How to calculate your nutrition needs
✔ How to use reliable online tools correctly
✔ Where to find trustworthy nutrition information (and what to ignore)

Our goal?

To help you become confident and independent with your food choices.

📩 Send a message to us to get in touch or learn more about our team and services.

👉 Visit: https://www.excellencephysiomiri.com/about/

AI can give meal plans—but can it check if they truly fit you and your family?Eating healthy doesn’t have to be confusin...
26/12/2025

AI can give meal plans—but can it check if they truly fit you and your family?

Eating healthy doesn’t have to be confusing or boring, but it does need guidance. Our nutritionists don’t just give PDFs. We guide, adjust, and support you step by step.

You don’t need to be perfect. You just need guidance that works for your life.

Trust in professionalism.

If you’d like to try, fill in this form and our nutritionist will get in touch with you. It’s FREE: https://forms.gle/iTrjBHBVViChP3zj7


Celebrations don’t have to mean overly sweet drinks or endless refills of sugary beverages.This festive season, try fres...
22/12/2025

Celebrations don’t have to mean overly sweet drinks or endless refills of sugary beverages.

This festive season, try fresh fruit fizzy drinks — refreshing, colourful, and lighter on sugar 💚

Simple ideas:
🥝 Sparkling water + fresh fruits (orange, lemon, berries, kiwi)
🍍 Pineapple slices + mint + soda water
🍉 Watermelon cubes + lime + sparkling water
🍓 Strawberry + basil + ice + soda

✨ Want a little booze?
You can add:
🍺 A splash of beer
🍸 A shot of vodka or gin
🍾 A little prosecco or sparkling wine

👉 Tip: Keep alcohol as an add-on, not the base. Let fruits and fizz do the main job.

Enjoy the celebration, stay hydrated, and listen to your body 💧

Babi Salai (smoked meat) is a well-loved traditional food in Sarawak and Sabah, known for its rich smoky flavour and cul...
17/12/2025

Babi Salai (smoked meat) is a well-loved traditional food in Sarawak and Sabah, known for its rich smoky flavour and cultural significance. But when it comes to health, many myths still exist.

Let’s separate myth vs fact and understand what the science really says so we can enjoy our food with awareness, balance, and moderation.

❌ MYTH:
Babi salai is safe because our ancestors ate it all the time.

✅ FACT:
Babi salai is smoked meat. Smoking is a form of meat processing.
The IARC (WHO’s cancer agency) classifies processed meats (smoked, cured, salted) as Group 1 carcinogenic, mainly linked to colorectal cancer.

❌ MYTH:
Only “western processed meat” is a concern.

✅ FACT:
It’s about the processing method, not the culture.
If meat is smoked (low & slow with wood smoke), it’s considered smoked/processed meat — including babi salai and smoked BBQ meat.

❌ MYTH:
Grilled or BBQ meat is the same as smoked meat.

✅ FACT:
Smoked (with wood smoke) → smoked meat (PAHs can deposit on the meat).

Direct grilling without smoking → not smoked, but high heat can still form harmful compounds (HCAs)

❌ MYTH:
One food causes cancer.

✅ FACT:
Health risk is multifactorial.

Risk increases when smoked meat is eaten frequently, in large portions, paired with alcohol, with low fibre intake, and a less active lifestyle.

😺Bottom line:
Babi Salai (smoked meat) is part of our food culture and so we’re not saying “don’t eat”.

We’re here to remind you that moderation, balance, and overall lifestyle matter more than one single food☺️

🎄✨ Christmas & New Year celebrations are already here!Have you planned your menu or potluck dish yet?Try this Fruit Kabo...
14/12/2025

🎄✨ Christmas & New Year celebrations are already here!

Have you planned your menu or potluck dish yet?

Try this Fruit Kabobs 🍓🍍🍇

A simple, colourful and nutritious option that’s fun to prepare — and perfect for getting your children involved in the kitchen too 👧🧒

Sometimes, simple choices make celebrations even better 💚

13/12/2025

We hear this a lot too —

“See how first lah…” when it comes to eating better.

But honestly, even just 1 week of properly structured, nutritious meals, you would notice:
✔️ better energy
✔️ better digestion

Food might not be a “magic cure”, but it helps with recovery and prevents other issues later on. No need to wait until things get worse.

The latest NHMS 2024 report highlights an important issue among older adults (60 years and above) -- almost half (49.7%)...
10/12/2025

The latest NHMS 2024 report highlights an important issue among older adults (60 years and above) -- almost half (49.7%) are not getting enough carbohydrates.

As we age, reduced appetite, poor dentition, and chronic illnesses can make it harder to eat enough.

Besides carbohydrates, adequate protein and healthy fats are equally important 💪 They help maintain muscle strength, body weight, and overall resilience.

Here are a few simple, practical tips that older adults can start using right away:

1️⃣ Choose easy, tasty and nutritious carbohydrates 🍠🌽

Steamed corn, sweet potatoes, baked or mashed potatoes, and pan-fried pumpkin are all good options.

You can cook them with a generous amount of healthy oil to improve flavour and make them easier to eat.

2️⃣ Prepare simple and healthy dips or dressings 🥑🥜

French dressing, mushy peas, hummus, avocado or nut butter are great choices.

For something lighter, try lime juice with a bit of chilli or some ginger paste to add flavour and appetite.

3️⃣ Remember to include protein 🍳

When there are no other protein sources, 1–2 eggs a day is a reliable and convenient choice, cooked in any way you prefer.

Keep some pasteurised tofu in the fridge — soft tofu can even be turned into a quick homemade “taufu-fah” for a light, protein-rich dessert.

Healthy weight in older age is not about eating less, but about eating enough and choosing wisely 🌿.

With small steps like these, daily meals for older family members can be more nourishing and enjoyable.

最新的《NHMS 2024》报告显示，许多乐龄人士（60 岁以上）营养摄取不足，其中将近一半（49.7%）的长者碳水化合物吃得太少。随着年纪增长，食欲下降、牙口退化，加上慢性病缠身，都会让进食变得更加困难。

其实，除了碳水化合物，蛋白质和健康脂肪也非常重要，帮助维持体重、体力和抵抗力。

这里分享几个简单的小方法：

1. 选容易准备、好吃又有营养的碳水化合物

蒸玉米、番薯、烤马铃薯、马铃薯泥、煎南瓜，这些都很适合长者。也可以加一点健康油一起煮，更香，也比较容易入口。

2. 准备简单又健康的酱料

像法式沙拉酱、青豆泥、鹰嘴豆泥、牛油果泥、坚果酱都不错。想要更简单，可以用青柠汁加少许辣椒或姜泥，清爽开胃。

3. 记得补充蛋白质

如果没有其他蛋白质来源，一天 1–2 粒鸡蛋就能帮到很多，怎样煮都可以。

家里也可以常备豆腐，软豆腐加一点糖水还能变成“豆花”，简单又能补蛋白质。

乐龄族要维持健康体重，不是吃越少越好，而是要吃对、吃够、吃得舒服。家里有长辈的，也可以从这些小步骤开始，让每天的饮食更轻松、更有营养。

月经迟来、紊乱，甚至没来，其实不是小事。对于还在来月经的女性来说，过度节食（极低热量、几乎不吃油、不吃碳水），再加上运动量过多，都会让身体“压力过大”，打乱荷尔蒙平衡，最明显的信号之一，就是月经周期改变或停经。如果你发现自己的经期和以前很不...
24/11/2025

月经迟来、紊乱，甚至没来，其实不是小事。
对于还在来月经的女性来说，过度节食（极低热量、几乎不吃油、不吃碳水），再加上运动量过多，都会让身体“压力过大”，打乱荷尔蒙平衡，最明显的信号之一，就是月经周期改变或停经。

如果你发现自己的经期和以前很不一样，请先寻求专业医生检查，排除怀孕或其他潜在健康问题。若确认没有明显的疾病，而生活方式和饮食可能是主因，专业营养师可以帮你一起规划更适合自己的饮食方案，在照顾身材和体能的同时，也守护好荷尔蒙和月经健康 🥰

Missing period is not something to ignore. For women in reproductive age, an over-restrictive diet (very low fat, very low calories, very low carb) plus excessive exercise can stress the body and disrupt hormones. One of the earliest warning signs is a delayed or missing period, or a menstrual cycle that suddenly becomes very different from your usual pattern.

If this happens, please seek proper medical advice to rule out pregnancy and other health problems. If no underlying condition is found and your lifestyle is a possible trigger, a qualified nutritionist may help you craft a balanced, personalised eating plan that supports your wellness or fitness goals without sacrificing your hormonal and menstrual health.
At Excellence Physiotherapy Miri, we also provide guidance on safe, suitable exercise plans tailored to your body, fitness level, and health conditions. 我们也会根据你的身体状况和健康问题，提供安全、适合你的运动建议与安排。

Every year on 19 November, we celebrate International Whole Grain Day. This year’s theme is: “Building a Whole Grain Gen...
19/11/2025

Every year on 19 November, we celebrate International Whole Grain Day. This year’s theme is: “Building a Whole Grain Generation: aligning policy and industry innovation for healthier diets from the earliest stages.”

In simple words: how do we help the next generation grow up with whole grains as a normal part of daily eating.

In Malaysia, our national dietary guidelines and the Malaysian Healthy Plate (Pinggan Sihat Suku Suku Separuh) already encourage whole grains. But in real life, many of us still eat very little of them. Some even choose to cut carbs completely, including rice and whole grains, because they are afraid of “carbs”.

Many people think whole grains are:
❌Hard to cook
❌Not tasty
❌“Western food”
❌Expensive
❌Hard to find in smaller towns

But if you walk through our local pasar tamu or supermarkets, you will probably see:
-Locally grown brown rice, red rice, and black rice
-Black glutinous rice
-Corn on the cob
-Instant and quick oats
-Frozen corn and corn kernels
-Barley
-Imported options like quinoa or buckwheat, etc.

We do not have to change everything overnight. If we can:
✅Mix some wholegrain into our daily rice
✅Choose oats or wholemeal bread a few times a week
✅Add corn or barley into our soups

we are already taking real steps towards a “whole grain generation”.

For more information about whole grains, you can also read this simple guide from Nutrition Society of Malaysia:
https://www.nutriweb.org.my/index.php?whole-grains



Address

Lot 2918, 2nd Floor, Faradale Garden (inside Excellence Physio & Rehab Centre)
Miri
98000

Opening Hours

Monday 09:00 - 16:00
Tuesday 09:00 - 16:00
Wednesday 09:00 - 16:00
Thursday 09:00 - 16:00
Friday 09:00 - 16:00
Saturday 09:00 - 16:00

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