.

"
,r

{- ,

.n*

Ei.r

*-d.,

*@;$
t g--.s

'

1.4',
'lt'
t uYl

Hcw ts eho*se fsod to

Eose

weight?

Foods provide energy; howeve; the amount of

energy released by one type of food differs from that
of another. A unit of energy is a calorie (kcal).

ffi
*

z:

e.,
_

.E:.

lf you are determined to lose weight, for instance

in I week, you will need to reduce your food
intake by 550 calories a day. This can be achieved by
reducing the food portion and/or choose other foods

1/2 kg

lt

with lower

,:*:r

-=#"

Ea

ffi3h
14*t

*-v"

.:;l''

r:!

-,.

.'r*d*..

"T

*E*,

!5

&,

j'1.h,,,
*;oJl:*"

calories.

Useful tips for healthy eating:

.Try to avoid or reduce intake of high fat food like
fried chicken & fried rice, high saturated fat, such as
evaporated milk, coconut milk and condensed milk.
. Reduce intake of foods high in simple sugars (eg. table
sugars, sweets, cakes, desserts, sweetened beverages).

. Eat foods rich in fiber (eg. wholegrain

products,

fruits & vegetables).

o Take meals at regular times and avoid snacking in
between meals-

ffimeesress

\.
. J'-q*'
,:i iY*:;:

Bread+Crackers+Cakes
FooD
o*ou*t (tL'"TfJ 'a''Y6*

crrict<errctlrryoLrnt
Sandwiches, sardine

Kaya/coconut bun
Red bean bun
Papadam

Plain roti canai

& dhal

piece

'l piece
+ 112 cup

+
1

Plain Bread
Curry puff
-: *Bowl of rice

r*ffi

Noodles
AMOUNT

26

359

+tr1? cup

& qreen qravy

f!*;,'pm;1
.qr;11i; :;iig;1
644 qri*ries
Fq.

t*

219
223

Choo-cheong-fun

rq.

71

durry teh:*
5** cal*ri*s

204

112 cup

piece 236 -

l piece 75
pieces 256

Me*:ak ,?lcs q&rcn

4 *

-..,..

65.j!

Prawn mee sou

1 bowl

293

L*r *"r*e
l\{*e rebus

qt

Mee hailam

Wanton mee sou

1 plate

::*aell*l
n:eeh**n

J -,-.,

Frieei

217

*Bowl of rice (1 bowl of rice 207 calories).

=
Beyrare of fnods hiqhlighteel in r*d rvjtl: i:igher ral*rie:l

(1 bowl of rice = 207 calories).

Bewar* of {a*ds highllghted ir: red with higher calories!

Fried kuay te*w + cockles

+) tdlurles
a-ffi
ET{, IULAAAJ
J
f,,

W**ton mee dry Fen*rg

"

eal*rles
Eq" t* -.-K

iI"09

la!<s;
43S ceiori*s
Eq. tc

fX?

fuc*'ll* cnr,r,
3S'l <*lories
iq. lu L &l

Traditional Malaysian Kuih

rooo

emoulrr ,ilET[5

1 teaspoon

45

Peanut butter

1 teaspoon

Kaya

Fruit iam

1 teaspoon

33
39
20

Lanqsat
Guava

t0
1/2 small fruit

Manqo

1/2

Durian

Banana

1 medium

Apple, red
Watermelon

1 medium fruit
1 small slice

53

mungbean

50

Ang koo kulh, peanut

Papava

1 slice

56

Yam cake
Fried spring roll

I piece

Butter, margarine,
mavonnarse

dessertspoon

60

largelruit

medium seeds

60
67
60
60

Miscellaneous

offi

FooD
Oatmeal,

with fat milk

Siew Mai
Hard boiled

31

eqq

piece 194

1 piece

174
91

. -' *Bowl of rice (1 bowl of rice = 207 calories).

Eerrare of fcoei: highlighted in ied with hishar ealories!

bowl

356

piece

105
76

EaurY6tENr

piece 144
Vadai
1 piece 194
Yau-car-kueh
1 piece 292
Doughnut
1 piece 258
Pisang goreng
1 piece 129
Ham-chi-peng
1 piece 233
Kuih apam balik
1 piece 282
Cake, plain
1 piece 100
Dumpling, chicken 1 piece 203
Kuih koci, pulut putih 1 piece 183
Kuih talam seri kaya 1 piece 183
Ang koo kuih,
l piece 111
Cucur udang

.:,'*Bowl of rice (1 bowl of rice = 207 calories).

sew;re cf foods hiEhiighted in red with hrigher ialoriasl

N-*r r::ai fr:*

422 ea!*ni*s fq" to g:X"3

e!*ypi,.t Riea

Rice + Porridge
maoulrr,!|,[ff"fr
Plain white rice
1 bowt 207
r,r--; l.";,,--;
*,.,++^^

r*. t$

-;.-.

Nasi kerabu

:,

, ? -!:-r---

Meat, Poultry + Seafood

360

Chlcken porridge
1 bowl 348
: *Bowl of rice (1 bowl of rice = 207 calories).
?e"...,r

(,1

{**cg h,,ihru}rled ii: terj rr':h h'g5cr rllcr,.r!

:..1a:

..

! ::1::t.:..:,

&'l
SE 'i:ji:

' ...i.

r:

-?*,.
-;1,,:
x'14--

i: i .. r; i*ii:,
.t
...'

.rt:

65
plate

288

'! :rr':all pl;i*

Prawn sambal
Chicken satay

1 small

Satay sauce

112 cup 129

2 small pieces 228
2 small pieces 287

Char siew

10

219

l3**p fri*d
baby:*1*ng

Beef rendanq
Mutton curry
Luncheon meat

:t: .:li:t1i::iti-_

RGY

AMOUNT

Fried ikan kembong

Steamed pomfret
Fish head cu
1 small

.-aR

plate

tYt!

re.re*}

FOOD

r---^*.,

o-1i.aut

FnP r -:inria<
EQUTvALENT

plate
sticks

194
365

93
191
1 piece, medium 195
slice

1 small

Chicken curry
: *Bowl of rice (1 bowl of rice

plate

= 207 calories).

F*r'i::re cf i:+el: irilhl:g!:t** in ie* '"rriiir

iii*I.r.;i*riesi

Vegetables
ENERGY

5alad, raw

1 bowl

Salad dressing

1 tbsp

Stir fried vegetables 1

1
Sayur lemak

100

plate

60
66

plate

140

Creamed sou

rice bowl

1 square
202
1
128
lried*egg
Egg Fuyong 1 ptate
335

-i-

AMOUNT

rauYdLrrur

-:

Taukua, fried

Prawn

Soups
'l

Miscellaneous
arrnourrrr ,ELiTf"L
Tauhoo, steamed 1 square
102

rooo

=,,

crackers

1 small packet 106

*Bowl of rice (1 bowl of rice 207 calories).
=
Beware of foods highlighted in red with higher talories!

375

(meat or vegetable)
.'': *Bowl of rice

(1 bowl of rice = 207 calories).

Beware of foods highlighted in red with higher caloriesl

rooo

anilour'rr

Beer

1 can

Hard
Stout

liquor

Wine, red or

Calculation of calories is based on the estimated intake of a person.

white

360m1

'l

peg 3oml

'l

can

,E$ETf"l,
1

50

64

360m1

195

gtass

122

1 wine

Pasta &

Fasr FooD

FOOD

AMOUNT

Plain

Beef

burger

1 whole,

regular

317

whole

341

Cheese burqer
Cheese burger

Fried fish cake

'l whole

Fried chicken
various portion
Chicken wing
Chicken thigh
Mashed potatoes
Coleslaw
French fries

rt33

whole 225

chocolate
piece

380
250

Pepperoni, beef, etc 1 stice 155

Beef, chicken, onion 1 stice 242
Chicken & pineapple 1 stice 268
Onion, tomatoes & etc 1 slice 149
;-- *Bowl of rice (1 bowl of rice = 207 calories).

plate

169

1 piece

290

166
320

piece

1 piece

cup, regutar

87

1 cup, small

62
1 cup, small 290

Sandwiches

l-'

Beware of foods highlighted in red with higher ralories!

Tips to improve selection of fast food.
'I . Limit intake of greasy fried foods.
2. Avoid desserVdrink choices which contain
considerable amounts of sugar and calories.
3. Avoid adding salt, ketchup or sauce.
4. Request for lettuce, cucumber, tomato, onion & other
vegetables, to be added to your choice of fast food.

1o

1 small

ENERGY EOUIVALENT
/..t^.i^-\

Apple pie

plate 444

Chicken

with extra beef

with bun

1 small

ENERGY EOUIVALENT
'T6

/alnriacl

whole

Tuna fish

Fish, salad. etc

'l whole

Chieken, salad,

etc

Chicken
!.=: *Bowl

of rice (1 bowl of

1
1

whote
whote

174

328
481

270

rice = 207 calories).

Beware of foods hiEhlighted in red with higher calories!

-,.4^
ft$.f.]{1
&zuACK
(1 bowl of rice = 207 calories)
i", /a,i 'i,;r!, l;."r-'

i,r,.ii--r

AMOUNT

Agar agar

1 piece
1 bowl
1 bowl

37
1gg
165

nowt

)44

Cendol
Bubur chacha
Bubur kacang hijau 'l

Yoghurt,

lowfat

Fresh iuice, sweetened

Coconut water
Sweetened packet

drink,

Milo 'O'

1 cup(lsos) 166
2 scoops 305
1 bowl
258

whole almond/cashew nuts

1 whole walnut,
20 small peanuts w/o shell.

(2 teaspoons)

Soya bean milk

Tau foo fa1

lce cream
lce kacang
Potato chips
1 small pack 95
Processed cheese 1 stice
54

1 packet

103

1 qlass
1 small

163

assorted

sweetened with

50

packet

bowl

144

tbs sugar

1 glass
Low fat milk (: tusp)
Full cream milk, (: tusp) 1 slass

130
150

or

*Bowl of rice (1 bowl of rice 207 calories).

=
Rorrr.rro

nf

,n.d{

h;dhl;6llia.l

r,1 ia^

Sweetened

45
ir,'rh

hrdl\-,

lce lemon tea

+
. al^r,a--l

Air Bandung
Soft drink
Milo sweetened
Kopi Otteh Q
with 1 tsn

12

glass

26

1 glass
1 can

150

1 cup

133
20

1 teaspoon sugar

srroar

cup

120