For those who wants to watch their diet but still loves to it.
You can use it as a guideline when you are thinking of what to eat everyday.
Remember that you have to eat multinutriously.
I know it's difficult especially if you eat out all day(e.g. me) due to certain issues.
Or just plain lazy or inconvenience
Then you just have to take note of what you eat outside.
Just to share... As guideline that I had gotten from a source.
(Choose only ONE option of each category. Fresh vegetables are optional)
Breakfast:
1. 2 slices wholemeal bread(plain)
Plus EITHER
- ham (1 slice)
- magarine (1teaspoon)
- sardine - tomato sauce (1 tablespoon)
- tuna - in water (1 tablespoon)
- half boiled egg (1egg)
- hard boiled egg (1egg)
- low fat cheese (1 slice)
- low fat milk (250mg/1 cup)
2. Cornflakes (2/3 cup 150g) + low fat milk (250mg/1cup)
3. Cream crackers/ soda biscuits (1 packet/ 3-4 pieces)
4. Chee Cheong Fun (1 roll without any filling; no oil added)
5. Char siew bun or vegetable bun (1 small)
6. Porridge - chicken or fish (1 small bowl)
Lunch
*No gravy allowed on rice dishes.
* No yellow noodles
1. Plain rice(1/2 bowl) + fish/ chicken/ tofu/ egg/ beans (choose 1 palm size) + green vegetables (2 servings)
2. Plain rice (1/2 bowl) + green vegetables(3 servings)
3. Chicken rice (1/2 bowl)- plain white rice + steamed/ roasted chicken (1 palm size)
4. Yong tofu soup (6-7items) + plain rice or beehoon (1/2bowl) - 2 items of vegetable + non fired items & sweet sauce *Suggested item mushroom and needle mushroom
5. Fishball soup + beehoon(1/2) with preferably more vegetables
6. Fish slice soup + beehoon (1/2 bowl) or rice(1/2 bowl) with preferably more vegetables
7. Fish/ Chichen porridge (1 bowl)
8. Chicken Macaroni Soup (3/4 bowl) with preferably more vegetables
9. Mee sua soup (1 bowl) with preferably more vegetables
10. Spaghetti with minced meat (3/4 plate) - Tomato paste)
11. Japanese Bento Set(1 set) - Grilled salmon/Chicken (non-gravy)
12. Korean Bimbibab - Rice (1/2bowl), less sauce
Teabreak
1. Fruit (1serving)
2. Plain yogurt (1cup)
3. Oatmeal biscuits (3-4 pieces)
4. Soda/ Plain biscuits (3-4 pieces)
Dinner
*No carbohydrate food allowed. E.g. rice, bread, beehoon, kwaytiao, ban mian, porridge, noodles)
1. Protein (2/3 palm size) + vegetables (2 servings)
2. Vegetable (2 servings)
3. Green salad (1 bowl + dressing - apple cider vinger/ plain yogurt/ lemon juice)
4. Vegetable soup (1/2 bowl)
5. Fish slice soup without milk (1bowl)
6. Yong tofu soup (6-7 items) 2 items of vegetables + non fried items & sweet sauce
7. Fruits (1 servings)
Water consumption: 2.5 - 3liters everyday (Plain water)
No comments:
Post a Comment