Miri Nutrition Centre

18/04/2026

Many people think losing weight = eating less.
But in reality, we need to eat according to our body’s needs.

Too little food → muscle loss → slower metabolism
Protein is key: ~1.2–1.6 g/kg body weight

Cardio alone won’t build muscle.
If you’re just running or walking and expecting muscle gain, it’s time to rethink.

✔️ Do strength training 3–4x/week (consider a trainer if needed)
✔️ Add cardio 2x/week for endurance
✔️ Track progress with body composition analysis at least 2x/month

Don’t just aim to lose weight—aim to build a better body.

17/04/2026

We’re so focused on the number on the scale… but weight ≠ health. Recently, our nutritionist attended the 2nd International Scientific Conference on Body Composition and gained valuable insights. One key takeaway: being skinny doesn’t mean healthy—and neither does having a “normal” weight.

You can be “light” but have low muscle and high body fat.
Or weigh more and be strong, fit, and healthy.

What really matters? Body composition.
💪 Muscle
🧈 Fat
💧 Water

That’s the real story of your health.

Your food matters:
✔️ Protein builds & protects muscle
✔️ Balanced meals reduce excess fat
✔️ Good fats & fiber support metabolism

⚠️ Eating too little doesn’t burn fat — it often burns muscle.

Shift your focus:
Instead of “Why am I not losing weight?”
Ask yourself:
✅ Am I building muscle?
✅ Am I losing fat?
✅ Am I nourishing my body?

It’s not about weight. It’s about body quality.
Confused? Text us at 011-16667898 to try on our body analyzer screening.

10/04/2026

^^Miri Marathon 2026^^

WELCOME to Miri runners from overseas, Brunei, Sabah, Labuan & West Malaysia! 🌏✨

Let’s fuel smart and finish strong 💪

🍚 36–48 HOURS BEFORE RACE
👉 SIMPLE CARB LOADING

You don’t need anything fancy — just slightly increase your carb intake.

✅ Choose easy-to-digest carbs:
-Rice, noodles (mee hoon, kueh tiaw)
-White bread
-Potatoes

⚠️ Go easy on:
-Whole grains (brown rice, oats – too high fiber)
-High fat foods
-Sugary drinks/desserts

👉 Tip: Just add a little extra carbs — don’t overeat!

👉 Simple tip: Ask for less oil whenever you order your meals 👍

🍜 FOOD OPTIONS IN MIRI

You can try:
⭐️ Kolok Mee
⭐️ Wantan Mee
⭐️ Beef noodles

💡 If ordering fried dishes (like kueh tiaw or mee goreng), remember to request for LESS OIL

💧 HYDRATION MATTERS

Drink enough water throughout the day
If you’re from outside Miri:
👉 Safer option = bottled water
👉 Avoid ice if unsure

🏃‍♀️🏃 FINAL TIPS FOR RUNNERS

Full Marathon (42KM)
✅ Focus more on carb intake (slightly higher portion)
✅ Keep meals simple & consistent
✅ Avoid trying new foods

Half Marathon (21KM)
✅ Normal balanced meals + slight carb increase is enough
✅ Don’t overeat thinking you need to “store energy”

⚡ FOR CASUAL / NEW RUNNERS
✅ Don’t experiment last minute
✅ Eat what your body is used to
✅ Keep it simple, clean & safe

RACE MORNING
👉 Consume a light, high-carb breakfast 3–4 hours before the race
✅ Keep it simple (e.g. bread, rice, noodles)
❌ Avoid heavy, oily or new foods

AFTER RACE RECOVERY
💧 Rehydrate well
😴 Get good rest
🍽️ Return to balanced meals

🔥 All the best runners!
See you at the finish line in Miri 💙🏁

⚠️⚠️⚠️Disclaimer:
These are general nutrition tips shared by our nutritionist. For optimal performance or if you have any medical conditions, please consult a qualified healthcare professional.



Excellence Physiotherapy Miri

11/03/2026

Our nutritionists are trained in the World Health Organization (WHO) Infant and Young Child Feeding (IYCF) guidelines, which cover nutrition from breastfeeding, complementary feeding, to supporting children’s healthy growth.

Many parents think that when a child is picky eater or underweight, giving a special infant formula will solve the problem. However, nutrition care goes far beyond that.

Healthy growth depends on many factors such as:
• Balanced and diverse foods
• Proper meal preparation
• Appropriate feeding techniques
• A positive eating environment
• Continuous monitoring of the child’s growth

With the right guidance and support, then only children can develop healthy eating habits and grow well.

我们的营养师都接受过世界卫生组织（WHO）婴幼儿喂养指南（IYCF） 的专业培训，内容涵盖母乳喂养、辅食添加到儿童健康成长的营养指导。

很多家长认为，如果孩子 挑食或体重偏低，只要给一些特殊配方奶粉就可以解决问题。其实，儿童营养管理远不止于此。

孩子健康成长需要多方面的配合，例如：
• 均衡及多样化的饮食
• 合适的食物准备方式
• 正确的喂养技巧
• 良好的用餐环境
• 持续监测孩子的生长发育

在正确的指导下，孩子可以建立健康的饮食习惯并良好成长。

23/02/2026

Curious what a nutritionist does?

👋Come by, say hello, and chat with us!

📅 24 February 2026 (Tuesday)
⏰ 10:00 AM onwards
📍 2nd Floor, Excellence Physio & Rehab Centre, Faradale Garden (Miri Nutrition Centre)

Light refreshments will be served.

🎉 营养师新春见面会 🍊

你是否好奇营养师是做什么的？或者想更了解我们的服务？

欢迎您来和我们聊聊天、认识我们的营养师😊

📅 2026年2月24日（星期二）
⏰ 上午10点开始
📍 Excellence Physio & Rehab 二楼 （富丽华一带)
🧧备有简单茶点✨

16/02/2026

Healthy Eating Tips during CNY for Children & Teenagers by our Nutritionist.

Chinese New Year is one of the most exciting times for children and teenagers. However, with cookies, sweets and sugary drinks everywhere, together with late nights and frequent gatherings, their usual eating and sleeping routine can easily be disrupted.

Many parents notice that after the festive season, their children develop sore throat, cough, digestive discomfort or even weight gain. Teenagers may eat out more often, drink more sweet beverages, or practise unhealthy dieting out of fear of gaining weight. All these can affect growth and overall health.

During growing years, children need adequate key nutrients. Quality protein from fish, chicken, eggs and soy products supports muscle and bone development. Calcium and vitamin D are essential for strong bones and teeth, while iron and zinc support immunity, cognitive function and growth. Vegetables and fruits provide vitamins A and C, as well as fibre, which are important for immune health. Even during festive meals, protein, vegetables and fruits should not be fully replaced by high-sugar snacks.

Sugary drinks such as soft drinks, syrup drinks and milk tea are a major concern. They provide “empty calories”, increase the risk of tooth decay, overweight and even type 2 diabetes. Plain water should remain the main drink choice. Milk and low-sugar beverages are better options, while fruit juice, even without added sugar, should not replace whole fruits and should be limited in portion. Parents can manage intake by serving small cups and encouraging children to drink water first.

Instead of being overly restrictive, parents can guide children with clear and practical rules. Use small plates, control portions, limit frequency to once a day, and encourage children to eat proper meals before snacks. Teach them to read food labels and recognize the Healthier Choice Logo (HCL) when shopping. This helps children develop lifelong skills in making better food choices.

After the festive season, it is important to gradually return to regular meal times and normal sleep routine. Avoid extreme dieting or “fasting” to compensate for overeating. A balanced plate, regular meals and adequate sleep help restore appetite control and metabolic balance.

Chinese New Year does not have to mean overindulgence. With moderation, structure and guidance, children can enjoy the celebration while still maintaining good health and steady growth.

Full article here: https://drive.google.com/file/d/1D-Ezk1ER599ukV02zYTzKznGuwMT9X0h/view?usp=sharing

13/02/2026

🌸Chinese New Year Eating Guide for Elderly🌸

🔎 Common Festive Diet Concerns
• Irregular meal timing — replacing proper meals with snacks and cookies
• Overeating high-fat, high-salt, and high-sugar dishes
• Poor protein and vegetable intake despite high calorie consumption
• Digestive problems such as bloating and constipation (often due to low water intake)

🍊 Practice “Small Portions, More Variety”
Enjoy different festive dishes, but keep portions small. This allows you to taste everything without overeating.

💧 Don’t forget Hydration
Drink enough plain water throughout the day. Sugary drinks, coffee, and tea cannot fully replace water — staying hydrated helps prevent bloating and constipation.

🥢 After Chinese New Year
If you’ve overeaten, there’s no need for extreme dieting or meal replacements. Simply return to a balanced plate:

• ½ plate vegetables
• ¼ whole grains
• ¼ quality protein
• 2 servings of fruit daily

Health is about consistency, not punishment. 🌿

Full article here: https://drive.google.com/file/d/1FLO-a2ZC4GntM4FqUhhG9xABxv3odtfL/view?usp=sharing

12/02/2026

肌少症（肌肉流失）往往与蛋白质摄取不足、热量不够，以及维生素D和钙缺乏等等因素密切相关。

很多长者看起来“有吃”，但其实吃得不够或吃得不对。欢迎让我们的营养师为您做专业评估，提供更适合长者的饮食建议，帮助他们身体更有力💛💪

马来西亚的人口正在悄然老龄化。预计到2035年，每七个马来西亚人中就有一位是长者。🧓
随着寿命延长，长者可能面临行动能力下降、慢性病增多和跌倒风险增加等挑战。
物理治疗与康复训练在其中扮演关键角色：
增强肌力与关节灵活性
改善平衡，降低跌倒风险
保持日常生活自理能力，提高生活质量
早期介入康复，让长者动得更安全、更自在。让我们一起关爱长者健康，从今天开始！💛💪
📩 https://wa.link/ux6dqp

12/02/2026

Betul 👍

Diet bukan tentang “tak boleh makan langsung” atau takut makan nasi selamanya.

Dengan bimbingan pakar pemakanan, anda boleh:
✔ Makan makanan kegemaran dengan cara lebih bijak
✔ Kekalkan gaya hidup yang realistik & tanpa stress

05/02/2026

🧧 新年前 · 每日小目标

每天做到这 5 件事就好👇

🥬 第一要做的
每天至少吃足够 1 大盘各种青菜
✔ 绿叶菜
✔ 不同颜色的蔬菜
✔ 菜豆类

🚫 第二
不吃油炸食物

🥤 第三
不喝甜饮料
奶茶、汽水、包装果汁——先暂停！
👉 甜饮料的「空热量」是肥胖的主要来源之一

🍳 第四
每一餐都有 1 份蛋白质
水煮蛋 / 鱼 / 虾 / 鸡肉 / 豆腐

🍚 第五
吃米饭类主食
糙米、印度米、红米、黑米、藜麦都可以
一天 2–3 小份就好

从今天开始（5.2.2026），用 12 天，坚持这 5 个小目标，你会明显感觉到身体的改变。
健康餐盘 2-1-1 · suku suku serapuh
就是——
简单的食物，满满的营养素
不需要昂贵食材
不必复杂烹调
每一餐把食物分好比例:
🥬 2 ｜ 半盘蔬果（绿叶＋各种颜色）
🍚 1 ｜ 四分之一全谷类主食
🍳 1 ｜ 四分之一优质蛋白质

05/02/2026

Do you often get “nutrition advice” like this?

👉 Eat more vegetables
👉 Don’t eat sweet foods
👉 Eat more protein
👉 Don’t drink kopi peng
👉 Drink tea to “wash oil”

Sounds familiar❓

That’s advice. Not a consultation.

At our centre, we provide personalised nutrition consultations — and here’s how it’s different.

🕒 You’ll spend about 1 hour (or more) with our Registered Nutritionist, not 5 minutes.

1️⃣First, we take time to understand YOU:

💚Your lifestyle & daily routine
💚Your current eating habits
💚Where you usually eat (kopitiam around Miri? mixed rice? home-cooked?)
💚Where you do your grocery shopping
💚How you cook & what utensils you use

Because real life matters!

2️⃣Second, we assess:

🩵How much energy & nutrients your body actually needs
🩵What you should pay extra attention to
🩵What needs to be modified, reduced, or improved
🩵How to intervene early to prevent or reduce future health problems
🩵We’ll explain why changes matter — especially if you already have existing health conditions.

💬 And the most common question we get:

“Can I eat this or that to cure my knee pain?” ❓

Honest answer?
❌ There’s no magic food and we don’t have a magic wand.

But ✅ we will:

❤️Guide you to seek proper medical or physical treatment when needed.
❤️Teach you how to eat to support recovery.
❤️And help prevent further aggravation of the condition in the long run.

📩 If you’re unsure and would like to know more about us,
feel free to drop us a message or visit https://www.excellencephysiomiri.com/ to book an appointment.

We’ll be happy to get back to you personally.

Excellence Physiotherapy Miri

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: (based on Malaysian Dietary Guidelines)
3–5 servings per day, adjusted according to your calorie requirements and lifestyle.

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