An example of menu planning

Here is an example of menu planning for Mr X (male) and Ms Y (female) (for you all to reference). A healthy menu should includes carbohydrate (CHO) sources of foods, protein sources, vegetables, fruits as well as adequate fluid intake. For breakfast, I will suggest sandwich by preparing 2 or 3 slices of wholemeal or wholegrain meal (150-225Kcal), one hard boil egg or 40g tuna/salmon (65 Kcal) and lastly add on some lettuce, tomatoes and cucumber. We can calculate this whole dish contain 225-290 Kcal. If you would like to make it tastier, add on 1tsp mayonnaise which will give u another 45 Kcal. There might be some people prefer to take noodles as breakfast, one  bowl of mihun/ kuey teow / mee can give around 225 Kcal, addons such as fish-ball or fishcake will contribute around 65 Kcal, or adding fried egg (egg=65 Kcal, cooking oil for fried=90 Kcal), so total up will get 445 Kcal. Usually, we estimate there are 2 tsp of cooking oil for frying, so just a small reminder at here, fried foods absorb more oil compare to others cooking method (steam, stir-fry; baked or roast).

For lunch and dinner menu calculation,here are the guidelines for different portion size.

1 chinese bowl of rice(CHO)=225 Kcal, add on with >1/2 cup stir fry vegetables (vegetables, cooking oil and assume the vege has no calories, taking count for cooking oil only (45 Kcal)), one whole moderate steam fish (protein, cooking oil) is 130 Kcal, oil is estimated equals to 90 Kcal, so the total calorie intake for lunch is  around 490 Kcal. It is suggested to take 1 piece or 1 slice of fruit after meal such as orange/apple/pear/papaya/watermelon. One slice of fruit usually provides 60 Kcal. There might be some people prefer western style of lunch or dinner included spaghetti or fried rice/mee. One chinese bowl of spaghetti/pasta contributes 225 Kcal, add on chicken meatballs (60g=130 Kcal) or fish slices (80g=70 Kcal), mash potatoes (1/2 cup=75 Kcal), carrot slices, onions and other vegetables. The sauces will provide around 90 Kcal. Thus, the total calorie for whole dish is around 445-460 Kcal.

Thus, we could estimate if a normal body weight adult female Ms Y who only take 3 main meals in a day can distribute 300 to 400 Kcal for breakfast, 500 Kcal for lunch and dinner, so the total energy intake is around 1300-1400 Kcal only. For male adult Mr X, an extra one serving compare to Ms Y can distribute 500 Kcal for breakfast, 600-700 Kcal for lunch and dinner, that makes around 1800-2000 Kcal in a day. Of course, if you would like to take snack in between the meal time, it is suggested to cut down 100 Kcal distribution for each meal, you might be serving 300 Kcal for your snacks. However, the most important factor is the food choice. If the choice is healhty, without exceeding the requirements that you need such as not high saturated fat, high sugar (sweet) or high sodium content, you are having a healthy and balance meal everyday. If you are on diet, I recommend to go for low fat, fresh and natural food choice such as vegetables (salad) and fruits for your snacks.

在这里，我想分享一个例子，让大家可以尝试健康的菜单。一个健康的菜单应包括碳水化合物的食物来源，蛋白质来源，蔬菜，水果以及足够的水分。早餐，我会建议可以享用一些简单三明治。这包括准备2或3片全麦面包（150 -225Kcal），一粒水煮鸡蛋或40克金枪鱼/鲑鱼（65Kcal），最后加上一些生菜，西红柿和黄瓜。我们可以计算整份三文治大约含有225-290卡路里。如果您想使其更加美味，可以添加1茶匙蛋黄酱，这将给你另外45卡路里。有一些人喜欢把面食当早餐。一碗米粉，面或河粉大约提供225卡路里，30克鱼丸或鱼饼加入将有65卡路里，如果加上在另一煎鸡蛋（鸡蛋= 65大卡，烹调油油炸= 90千卡），所以总共是445卡路里。普遍情况下，我们估计用2茶匙油去煎炸一份食物，所以在这里只是一个小提醒，油炸食物会是食物吸收更多的油，所以健康的烹饪方法（蒸，炒，烤或烤）比较健康。

午餐和晚餐的计算，例如，如下所示：

1碗米饭（碳水化合物食物）= 225卡路里，加入>1 / 2杯炒蔬菜（蔬菜，食用油）=蔬菜无卡路里，只算油有45卡路里，一个中等蒸鱼（蛋白质，烹调油）= 130卡路里，油=90卡路里，所以午餐大约是490卡路里。饭后，是建议食用1个或1片水果如橙/苹果/梨/木瓜/西瓜。一个/片水果通常提供60卡路里。可能有一些人喜欢西式午餐或晚餐，包括意大利面或炒饭/面等。一碗意大利面/面食提供225卡路里，加一些鸡肉丸（60克= 130卡路里）或鱼片（80克= 70卡路里），马铃薯泥（1 /2杯= 75卡路里），一些胡萝卜片，洋葱和其他蔬菜。酱料将提供约90卡路里。因此，晚餐总热量大约是445-460卡路里。

因此，我们可以预计，如果体重正常的成年女性只需要在一天摄取1300至1400卡路里可分配于三餐正餐（早，午，晚）每餐300至400卡路里。如果一个成年的男性，其数额可能可以比女性多一点卡路里摄取，如500卡路里的早餐，午餐和晚餐为600至700卡路里，那么他大约在一天摄取1800-2000卡路里。当然，如果你想享用早茶或下午茶，是建议每餐减少100卡路里，那么你将能够获得300卡路里给早茶或下午茶。不过，最重要的因素要考虑的是对食物的选择。如果食物的选择是健康，没有超过特定的标准，如高饱和脂肪，高糖（甜）或高钠（盐）。这是建议选择低脂肪，自然新鲜的食物，如蔬菜和水果成为您的零食。

Food pyramid as a guide for menu planning

According to Food Guide Pyramid, we should take 50-60 % of Carbohydrate (CHO) foods, 15-20% protein and <30% fat. Out bodies need different nutrients in varying amount as suggested above (e.g. more energy-giving carbohydrates, moderate levels of protein and small quantities of vitamins and minerals). Therefore I would like to provide information based on the percentage of sources, the picture I found above is a general view of food guide pyramid but I want to comment specifically on each sources. CHO food sources include rice, noodles, bread, oats, biscuit, starchy vegetables (such as potatoes, carrot, corn, sweet potatoes, pumpkins, peas and beans); protein sources include fish, chicken, beef, lamb, egg, milk and dairy products; fat sources include fatty part of meats and cooking oil.

For CHO calculation, we assume that 1 chinese bowl of rice contains around 225 Kcal which is equal to 3 pieces of bread or 9 pieces of plain cream crackers. Thus, for male adult, it is recommend to take 1 chinese bowl or 1 1/3 chinese bowl for each meal; for female, allow to take 1 chinese bowl for each meal. For snacking purpose, you can take 1 to 2 pieces of bread or maximum 6 pieces of biscuit.

For protein calculation, we assume that 30g of meats without bone contain around 65 Kcal and 40g of fish contain aorund 35 Kcal. The protein for these is around 7g. Thus, it is suggested for you to take 60g of meats daily or 1 small fish for lunch and dinner to get adequate protein to support daily life.

For fat calculation, we assume one tespoon of cooking oil contains 5 g fat which means providing 45 Kcal.

I hope with these information and tips provided, you can have a better understanding on food pyramid guidance and plan your own meal from the base of pyramid in a healthier and balance way. Cheers.

根据食物金字塔，我们应该采取50-60%的碳水化合物食物，15-20％的蛋白质和<30％的脂肪。 碳水化合物食物来源包括米，面，米粉，面包，燕麦，饼干，淀粉类蔬菜（土豆，胡萝卜，玉米，红薯，南瓜，豌豆，豆类），蛋白质来源包括鱼肉，鸡肉，牛肉，羊肉，鸡蛋，牛奶和乳制品，脂肪来源包括肉类，食用油脂肪等。

对于碳水化合物食物的计算，我们假设1碗米饭中含有约225卡路里，相等于三片面包或9片饼干。因此，对于成年男性，这是建议可食用1碗或1 1/3碗; 女性则可摄取每餐1碗。对于喝早茶或下午茶，可摄取1至2片面包或饼干6片。

至于蛋白质的计算，我们假设30克无骨的肉类含有大约65卡路里，40克鱼含有大约35卡路里，所含的蛋白质则有7克左右。因此，是建议摄取的肉类60克或一条鱼在午餐和晚餐以便得到充足的蛋白质来支持日常的生活。

脂肪部分，我们假设一茶匙食用油含有5克脂肪，这意味着会提供45卡路里。

A simple case study of calories calculation

Hi, it's a frustrating yesterday as Blogger was down and my latest post was somehow missing until it appeared again after fixed. Well, hope similar incident is not happening again.

Lets take an example for calorie calculation of snack that I collected from a patient. She took a piece of chocolate which contains 135 Kcal, a cup soy milk contains roughly 150 Kcal and one small box of raisin with 45 Kcal with dietary fiber 1g. The total calories for her snack would be around 330 Kcal. From this example, we should determine the balance of macronutrients distribution towards a food choice. We know that chocolate contains high amount of saturated fat and sugar, so it is not desirable for daily consumption, I recommend to only take once or twice in a month.While soy milk is a type of drink which is high in protein, a type of good source of plant protein, suitable for daily consumption for normal people. If you are a diabetes patient, you might need to be aware on the sugar level in the food label of your snack. The last item- raisin which is high in dietary fiber is suggested to take in daily in order to achieve 20-30g dietary fiber in a day. Thus, from my explanation, we can determine which type of foods that can provide benefits to our body rather than just depends on calories counter, others factor are needed to be consider (such as medical history, family medical history (gene) and your current health condition).

现在，就让我来拿一位病人的零食习惯举个例子来计算摄入的卡路里吧！这包括一块巧克力，根据食物标签，含有大约135卡路里，豆浆含有大约150卡路里，小盒葡萄干含有45卡路里和1g纤维。所以，她的零食总热量大约330卡路里。从这，我们应该平衡选择对身体健康的各种营养素。当然我们知道，巧克力中含有饱和脂肪和高糖量，所以不适合用于每天食用，应控制至一个月一次而已。至于豆浆是一种含丰富蛋白质的饮料，是一种很好的植物蛋白来源，适合我们每天饮用的。如果你是一个糖尿病患者，那么你需要留意食品标签以了解糖份水平。最后一个是葡萄干是含有高膳食纤维的，所以是建议食用以达到在日常生活中应摄取20至30克的纤维。因此，在考虑食物选择时，我们需要确定哪些类型的食物可以给我们提供益处，而不是仅仅依赖于卡路里，其他因素也需要加以考虑（如病历等）。

A reading from nutrition facts (cont)

A tips of how we can analyze facts from food label. When the it shows total fat >13 g per serving means high fat; saturated fat > 4g per serving means high in saturated fat; cholesterol > 60mg per serving means high cholesterol and High sodium (salt) when > 480 mg per serving. You ought to choose wisely according to your health condition (such as avoid certain food if serving exceeds the amount you should take)

There is actually a recommended nutrients intake for each type of macronutrients and micronutrients in our daily foods. For example, a person should not take exceed than 300 mg cholesterol in a day and > 2400 mg sodium for disease protection. Thus, we need to practice a moderate and balance healthy diet. Tomorrow I will post an example of calories calculation taken from one of my case study. It is a good reference for all.

当总脂肪食品标签显示每份<13克,这意味着高脂肪; 高饱和脂肪如果每份>4克，胆固醇每份>60毫克意味着高胆固醇，当钠每份>480毫克显示高盐份。

根据饮食指南，其实在我们的摄取的食物里，每种营养物质和各种营养素都有特定的摄取量。例如，在一天里，每个人不应该摄取超过300毫克的胆固醇和超过2400毫克的钠，以避免各种疾病。因此，我们需要摄取平衡健康的饮食。

Smart reading every food label

How do we calculate our daily calories intake? The most common answer is Read food label to measure the amount you take. Here is a simple tip, we should learn to be a smart consumer in reading food label, go for free or low health claims when purchase foods that might contain sugar, fats, sodium and calorie for healthy purpose. When the label shows that calorie per serving for that particular food is <5 Kcal means it is calorie free; sugar free if <0.5g per serving; fat free if <0.5g per serving; sodium free if <5mg; Trans fat free if <0.5g per serving and cholesterol free if <2mg per serving.

While for low health claims, <40 Kcal per serving means low calorie; low fat if <3g per serving; low sodium if <140mg per serving and low cholesterol if <20mg per serving. So, consumers and healthy diet lovers, please read and choose wisely. It can make a difference for your health in a long term period. In case you need any advice, feel free to email me too!

 

在这里，我也想分享一些读取食品标签时有用的技巧。我们应该学会作为一个精明消费者的利益，以确定摄取的成分。我鼓励购买时，选购零或低成分的食品，这包括糖，脂肪，钠和卡路里。当标签显示该特定的食物，每份食物的热量是‘5卡路里’意思是零卡路里的；无糖如果每份<0.5克，无脂肪如果每份<0.5克; 无钠如果每份<5毫克;无反式脂肪如果每份<0.5克 和无胆固醇如果每份<2毫克。

至于低食品标签的例子，低热量每份<40卡路里，低脂肪如果每份<3克; 低钠如果每份<140mg，低胆固醇如果每份<20毫克。

Energy Intake Calculation

Good day, is time for us to learn how to do simple calculation on BMI and calories Kcal. For energy intake calculation, the first data you need is your current weight and height. Base on formula, you should start from calculate your Body Mass Index (BMI). It is very easy, BMI=weight (kg)/Height (m²). If your BMI is among range of 18.5 until 22.9 for Asian people means is a normal weight; for Caucasian people, BMI is within 18.5 till 24.9 for a normal body weight. Then, your energy intake will be similar as my previous post What's your calorie in a day? . For those underweight with BMI<18.5, you will need an additional of 500 Kcal in a day, for overweight (BMI >23 Asian, >25 Caucasian) or obese (BMI >25 Asian, >30 Caucasian), you need to minus 500 Kcal for your daily calories. The minimum calorie intake for those under self control overweight or obese is 1200 Kcal. This is a friendly reminder to those who tend to skip meal due to weight control and so on. You should not consume below than this calorie intake unless you are under physician or dietitian supervision. This is because low calorie intake can lead to several health problem, so treat it seriously and be responsible. Hope you enjoy this information and start measuring today.

对于卡路里的摄入量计算，你第一个需要的数据是现在的体重和身高。根据公式，开始计算你的身体质量指数。这是很容易计算，身体质量 =  体重（公斤) / 身高（平方米²）。在亚洲国家，如果你的身体质量指数在18.5至22.9范围内，是属于正常体重; 白种人的身体质量指数18.5至24.9代表正常。你的卡路里摄取量就是如之前我所提议的  What's your calorie in a day? 。对于那些身体质量BMI<18.5，则需要每天添加而外的500卡路里，超重者（亚洲人身体质量BMI>23，白种人身体质量BMI>25）或肥胖（亚洲人身体质量BMI>25; 白种人身体质量BMI>30），需要每天减少500卡路里。超重或肥胖者，根据自我的最低控制卡路里摄取量为1200卡路里。因此，您是不应该摄取比1200卡路里还要低的卡路里，除非你是在医生或饮食治疗师的监督下。这是因为过低的卡路里可导致严重的健康问题，所以应该认真控制。

Calories you should take (Overweight)

Hi, it is just nice to have a short holiday and recharge your mind as well as relax from your hectic work. Here is one main thing I notice during my holiday which relate to the recent topic, I saw many groups of overweight person having seafood cuisine dinner and with a large amount of foods too. Of course, it is definitely not a proper meal for overweight/obese person and honestly some patients hate dietitian mumbling on their eating and so on. But, thats my job and I still stick to my concept "Eat to live healthier". Those who are overweight or obese can choose NOT to directly undergo a drastic cut off of calorie intake immediately due to metabolism problem and self control determination. It is suggested you should observe how much calorie intake in your usual daily life (try to collect the food you ate daily and calculate at night before sleep), then slowly cut down around 500 Kcal from your total intake. For example, if your usual intake is around 2500 Kcal in a day, then it is suggested you should try on cut down to 2000 Kcal first, then after few weeks of used with the energy intake then only decrease calorie intake again to 1500 Kcal.

在此，一些超重者或肥胖者是不鼓励直接大量减低卡路里的摄取量，这是由于代谢问题和自我控制问题。我们建议应该计算平日的摄取量，然后才慢慢减少约500卡路里。例如，如果您平常摄入量是每天约2500卡路里，那么是建议你应该尝试减少到2000卡路里，再经过几天的观察与适应能力，之后则慢慢再减少热量的摄入量至1500卡路里。