♥ Thursday, August 27, 2009
Dividers

♥ 你永远将会是我的最爱 ♥

Rice and alternatives group
Food in this group consist of staples which provide us with carbohydrates, vitamins, minerals and dietary fibre. They are also the main sources of energy for our daily activities.

You should have 5-7 servings of rice and alternatives daily.
Of this, include at least 1 serving from wholegrain foods such as brown rice, wholemeal bread and oats. Here are examples of a serving:

Examples of 1 Serving :

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2 slices bread (60g)
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½ bowl* rice (100g)
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½ bowl noodles or beehoon (100g)
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4 plain biscuits (40g)
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1 thosai (60g)
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2 small chapatis (60g)
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1 large potato (180g)
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1½ cups** plain cornflakes (40g)
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⅔ bowl uncooked oatmeal (50g)

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Fruit Group
Fruit are rich sources of vitamins, minerals, phytochemicals (beneficial plant substances) and dietary fibre.
Eat a variety of fruit and go for brightly-coloured ones more often.
It is best to eat fresh fruit instead of drinking juice.

In a day you should have 2 servings of fruit. Here are examples of a serving:

Examples of 1 Serving :

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1 small apple, orange, pear or mango (130g)
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1 wedge pineapple, papaya or watermelon (130g)
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10 grapes or longans (50g)
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1 medium banana
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¼ cup dried fruit (40g)
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1 cup pure fruit juice (250ml)

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Vegetables Group
This group consists of leafy and non-leafy vegetables which are rich in vitamins, minerals, phytochemicals (beneficial plant substances) and dietary fibre. Go for a variety, especially brightly-coloured and dark green leafy vegetables.
Remember not to overcook vegetables in order to minimize nutrient loss.

In a day, you should have two servings of vegetables. Here are examples a serving:

Examples of 1 Serving :

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¾ mug*** cooked leafy or non-leafy vegetables (100g)
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¼ round plate + cooked vegetables (100g)
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150g raw leafy vegetables
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100g raw non-leafy vegetables

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Meat and alternatives Group
This group includes meat, poultry and fish; milk and dairy products; as well as legumes and bean products.
These food are excellent sources of protein. Meat, poultry and fish are also rich in iron, whereas milk and dairy products are rich in calcium.
Choose low fat alternatives such as lean meat, poultry without skin and low fat milk more often.

You should have 2-3 servings of meat and alternatives daily. Of this, 1 serving should come from plant-based food such as tofu or lentils. Here are examples of a serving:

Examples of 1 Serving :

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1 palm-sized piece fish, meat or poultry (90g)
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½ package tofu (150g)
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¾ cup cooked pulses (e.g. lentils, peas, beans) (120g)
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5 medium prawns (90g)
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3 eggs (150g) ++
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2 glasses milk (500 ml)
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2 slices of cheese (40g)

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* rice bowl ** 250ml cup *** 250ml mug + 25-cm plate

++ While 3 eggs are equivalent in protein content to other items listed under the meat and alternatives group, egg yolks are high in cholesterol.
Thus, eat no more than 4 egg yolks per week.

Baby, I love you so..
8:18 PM