Friday, November 19, 2010

All about rojak

It has been quite some time I have not update my blog about food. Until recently a friend asked me about the calories content of rojak.  I am not so fancy about rojak. But in Kuching, you can really get a nice Fruit Rojak and Chicken Rojak.

Fruit Rojak (1 plate) 
Net weight: 250g/bowl
Calories: 443kcal
Fat:20g

Cholesterol: 28mg
Protein:15.5g 

Carbohydrate:51g 
Sodium: 680mg



Indian Rojak (1 plate) 
Net weight: 330g/bowl
Calories: 752kcal
Fat:51.2g

Protein:25.1g 
Carbohydrate:47.9g 
Sodium: 901mg







Mee Rojak (1 plate) 
Calories: 898kcal












Summary:
Personally, I prefer Fruit Rojak. Not so oily and healthier choice. Want to try? Just give me a call if you happen to be in Kuching...

Monday, October 11, 2010

Plain Rice

Usually when I mention or compare the calories content of certain foods, I will use rice as the reference.  So let us take a closer look at the nutrition value of the plain rice itself.
Plain Rice (1 plate) 
Net weight: 159g/bowl
Calories: 207kcal
Fat:0.2g
Protein:3.7g 

Carbohydrate:47.6g 
Sodium: 10mg

Summary:
Did you see the difference between fried rice and plain rice? The fat and the sodium contents are so much lower....Next rime, try to learn to enjoy the original taste of the rice itself.  It taste especially good when you are hungry....

Fried rice

I seldom eat fried rice. Not because of its high calories content.  Simply because I prefer the fragrance of the plain rice itself.  Besides, the MSG that they use tends to make me feel so thirsty....
Chicken Rice (1 plate)
Net weight: 330g/plate
Calories: 637kcal
Fat:25.1g
Protein:16.2g 

Carbohydrate:86.8g 
Sodium: 1465mg


Summary:
Hmmm.....The calories of a plate of fried rice is 3 bowls of rice. And it is so much higher in sodium too....

Saturday, September 18, 2010

The food for my life

My friend asked me these questions. What do you want in your life? What are you searching for in your career? Money? Love? Fame? Wealth? Health? Hmmmm.....I am not a greedy person.  As in nutrition, when we say it is not the more the better, the same thing goes to life. All these while I know that I want a balance in family life and career, love and money, wealth and health.  At the same time, I learn to be moderate in everything. And of course life can not be too dull, otherwise I will get bored easily.  So, I need some spices to add up to the variety. All the sourness, sweetness, bitterness and spiciness of it makes up the taste of my life. These are the 3 main keys for healthy balance diet and it also applies to my life.  All I am looking for is the Quality of Life. In order to achieve that, I have to sacrifice certain things too. I want people around me to be happy, especially the one who loves me very much. And I wish I can spread the happiness to everyone too so all of us can share the same Quality of Life.

Thursday, September 9, 2010

Please don't scold me...

I remembered that I have a patient by the name of Mr. S, who was always forced by Dr. P to come for dietary review. He presented with all the co-existing diseases, went for his CABG, don't know how many times of Angiograms and admissions.  But  his control remained the same at all time.  His compliance to the dietary advices and exercise was still damn poor after so many times of follow-up.  Dr. P also didn't know what else to do with him.
I knew he was so reluctant to see me, and he even told the clinic nurse that he refused to see me. "Am I not good enough to educate him?" I asked myself this question for many many times.  To be honest, I don't like to see him anymore but because of the respect to Dr.P, everytime, I will have to reemphasize on Diabetic Diet to him again and again.
And one day, when Dr. P insisted on either starting him with an additional drug or insulin and sent him over to me, he came with his wife.  Before I raised my voice, he said, "Please don't scold me...I have already been scolded by Dr. P." So, I took a deep breath and said, "I am not going to tell you anything today. Now, you tell me, how do you want me to help you this time?"  Then he started to tell me his story.....and his wife was in tears.
(A bit look like Mr. S)

I decided to send him back, "You go back, sit down and discuss with your wife properly, do you want to restart everything all over again, the diet, exercise and the weight loss program? Are you determine to make changes to your life? Once you have decided, come back to me."
He came back the next day with his wife.  So, I reviewed his dietary intake, his lifestyle and his medicines regime. Oh gosh....then only I found out that he didn't take medicine according to the advice too. He took them on and off and at anytime he liked.

So, I came out with a time table of foods and medicine timing, blood sugar checking schedule, exercise regime and explained to him all the reasons behind those restrictions one by one.  I told him that, "I have never gave up on you and I hope you will not give up too." He promised me that he will comply this time and I believed that he will.

(Of course the restriction does not looks like this....)


2 weeks later when he came for review, not to my surprise, his blood sugar level started to stabilize. He was glad to see the changes.  I asked him, " How do you feel now?" He answered," I feel so great.  Now I understood why I should follow your advice and thanks for taking so much time to explain to me all the theories behind those restrictions."



Hmm....I just want to let him know that, I feel great to be able to help him too.

Wednesday, September 8, 2010

Raya with Ketupat

I was searching for nutrition information on ketupat but couldn't find any. So, I plan to estimate the calories based on the recipe.  I ask my colleague, " I kg glutinous rice can make up to how many ketupat?" Unfortunately, she says, "My mum also wasn't sure bout that." I am wondering, isn't it making ketupat an essential tradition for Malays during Raya celebration?
So, I continue to search and managed to find the one listed in Malaysian Healthful Recipe published by Nutrition Society of Malaysia.  It is the recipe origins from Northern West Malaysia which is known as Ketupat Pulut Palas.


'Healthy' Ketupat

(Net Weight: 180g/serving)
Calories: 667kcal
Fat:28.4g
Protein:12.5g 

Carbohydrate:97.9g 






It only mention the serving size in gram. But looking at the carbohydrate content, one serving should be 2 ketupats.

Summary:
2 ketupats or 1 serving here is equivalent to 3 bowls of rice.  Since this recipe is listed in the Malaysian Healthful Recipe,  I assume that it is lower in calories and fats compared to the ordinary one.  Walau eh....that means the ordinary ketupat is even more fattening wor...

Monday, September 6, 2010

Fried, Rendang or Curry?

Fried, rendang or curry beef? Which one do you prefer. For me.....hmmm......I would say all are nice. But I will opt for rendang if I have to choose only one.  Hahaha. What about you?
Beef, fried

(Net Weight: 85g/2 pieces)
Calories: 288kcal
Fat:13.2g
Protein:26.4g 

Carbohydrate:16g 



Beef, curry
(Net Weight: 90g/2 pieces)
Calories: 130kcal
Fat:5.1g
Protein:13.1g 

Carbohydrate:7.7g 


 Beef, rendang

(Net Weight: 50g/2 pieces)
Calories: 127kcal
Fat:8.3g
Protein:9.1g 

Carbohydrate:3.9g 







Summary:
Please takes note at the net weight and the serving size when you refer to the calories and nutrients contents and not the photos shown.   Here, it refers to 2 pieces only.....Not the whole bowl or plate.  The photo is just showing the cooking methods or the food items only.

Satay for Raya

Count down for Raya now. I can't wait to taste all the nice foods during open house especially the satay.  The gravies are just so delicious. How much can you eat? 10 sticks?

Beef Satay  
(Net Wt: 120g/10 sticks)
Calories: 250kcal
Fat:8g
Protein:45g 

Carbohydrate:1g

Chicken Satay  
(Net Wt: 100g/10 sticks)
Calories: 230kcal
Fat:6g
Protein:42g 

Carbohydrate:2g

Mutton Satay   
(Net Wt: 110g/10 sticks)
Calories: 240kcal
Fat:6g
Protein:48g 

Carbohydrate:0g
Satay gravies (Net Wt: 86g/half cup)
Calories: 129kcal
Fat:1.1g
Protein:12.8g 

Carbohydrate:17.1g
Summary:
10 sticks with the gravies will provide you with the calories of 1.5 bowl of rice. Hmm....think twice before you indulge in it.

Saturday, September 4, 2010

RNI for Malaysia 2005

In nutrition, it is not the more the better. It is the matter of balance up everything to meet our individual needs. Many people will then ask, how do I know whether I am getting enough or not? And how much is not too much?  As dietitians/nutritionists, we will do an individualized assessment of daily energy expenditure and intake to get an idea whether a person is taking enough or not.  This involves some calculation and understanding of the calories contents of foods and calories expenditure during certain activity within 24 hours.
For general guideline, you may refer to the table of Recommended Nutrient Intake for Malaysia 2005.



Wednesday, August 18, 2010

Where is my Nasi Lemak ORI?

Normally my colleagues will have their breakfast at the hawkers stalls downstairs.  But they are all closed due to the fasting month.  I saw some of them brought some nasi lemak yesterday. Hmm....looks delicious.
I still remember when I was staying at Matang Jaya, I used to stop by the bus stop to grab a pack of "Nasi Lemak ORI" (which is very famous that time.) on my way to work. RM 1.50 per pack.  The old couple were really friendly and they never hesitate to give me more 'sambal' when I told them I really like it very much. I have not been eating it since I have moved to my new house 3 years back.
Last sunday, when I went for my marketing, it has changed to a different stall.  Can anyone tells me where is my "Nasi Lemak ORI"?


Nasi Lemak
(Net Weight: 230g/plate)
Calories: 389kcal
Fat:13.1g
Protein:9.7g 

Carbohydrate:58.2g 








Summary: 
This calories content apply to the simplest nasi lemak, not including the one with fried egg, fried chicken or rendang.  One pack is enough for my breakfast. What about you?

Monday, August 2, 2010

Currypuff

This is one of the famous Malay kuih in Malaysia.  I like currypuff too.  I still remember when I went to Bukit Jalil for training, I used to walk for half an hour everyday to ISN office.  On my way, I  love to grab some currypuffs from the Malay stall by the roadside.  I can get 3 pieces for RM 1 at that time. Nani, Nazrah and the interns were my gang for breakfast.  Oh, I miss them so much.  I mean those days with my friends, not the currypuff oh.

Twisted Currypuff 
(Net Weight: 59g/piece)
Calories: 127kcal
Fat:9.9g
Protein:3.1g 

Carbohydrate:6.6g 
 Currypuff 
(Net Weight: 40g/piece)
Calories: 128kcal
Fat:5.6g
Protein:1.9g 

Carbohydrate:17.3g 







Summary:
2 pieces will give you calories of more than a bowl of rice.  At that time, I walk almost an hour a day.  So I can still afford to have it.  But now I have not been eating them for quite some time already.

Doughnut oh doughnut

My colleague bought some doughnuts from Big Apple Doughnut at The Spring Shopping Mall, Kuching.
Doughnut oh doughnut, you are so tempting. I had half of it and heard her screaming.  "Oh no! My weight increased 400gm after I had 3 pieces of doughnut!" She has just started her weight loss program with exercise. Well, what I can say is that, this is not the right way to check your weight before and after eating, my dear. And 3 pieces seems to be too much lah. Just be mindful of what you are eating next time, ok?
Doughnut
(Net Weight: 75g/piece)
Calories: 268kcal
Fat:7.8g
Protein:7.1g 

Carbohydrate:42.4g 








 Summary: 
3 pieces will give us 808kcal with 23.3g of fat which is equivalent to 3.5 bowls of rice.  And the information on doughnut is based on the ordinary one without the sugar/cream/chocolate coating.

Thursday, July 29, 2010

Want to quit?

Have you ever had the feeling to quit when you just started the exercise program? Have you ever said, "forget about the calories" when you are so tempted with your favorite high calories foods? Have you ever feel so bad for not able to control your food intake? It's all about your mindset, your thought and your belief.  Get rid of all those negative thinking and try this.


Summary:
You can try to watch this short movie clip every morning to motivate yourself.

Monday, July 26, 2010

Fry, barbecue or turn Paul the 'Psychic' Octopus into a seafood salad or paella?

Many people threaten to fry, BBQ or turn Paul into a seafood salad after his predictions which were 100% (8/8) correct for the 2010 World Cup.  If you ask me, I would prefer a set of octopus sushi. Hehe.My interest is how heavy is Paul the Octopus?
Whole Frozen Octopus (85g/piece)
Calories: 140kcal
Fat:2g
Protein:25g 

Carbohydrate:4g 
Cholesterol: 80mg
Sushi, Octopus (85g)
Calories: 70kcal
Fat:0.9g
Protein:12.7g 

Carbohydrate:1.9g 
Cholesterol: 41mg





 Summary:
Please don't eat him.  He looks so cute and innocent.

Pisang goreng

A lot of people try hard to reduce their weight by doing all kind of exercises.  But after the workout at the gymn or jog for an hour, they really think they have burn enough calories.  So, they drive home happily and stop at one of the hawkers' stall to grabs some favourite pisang goreng.  In Matang Jaya Kuching, you can get up to 7 pieces for RM 1 only. Cheap hah?
Pisang goreng (Net Weight: 65g/piece)
Calories: 126kcal
Fat:1.3g
Protein:2.9g 

Carbohydrate:24.4g 







Summary:
7 pieces will give you 882 calories and 20.3g of fat.  60 minutes jog on treadmill at 5 meter per hour will only burn half of the calories that you have just consumed. 

Chicken Rice

Whenever I went to SCR, hubby and I would love to order 2 sets of roasted/steammed chicken rice. It comes with a drink and this time is the ice lemon tea.
Chicken Rice (1 plate)
Calories: 476kcal
Fat:14.5g
Protein:20.2g 

Carbohydrate:66.5g 
Ice Lemon Tea (1 glass) with 4 teaspoons of sugars
Calories: 80kcal
Fat:0g
Protein:0g 

Carbohydrate:20g 


Summary:
Luckily I don't drink tea.  I let hubby had half bowl of my chicken rice and both glasses of the ice lemon tea. So, his calories intake for dinner was 874 calories.  Haha.  He really needs to put on more weight.

Wednesday, July 21, 2010

Sugar contents in some of the foods-part 2: healthier choices

Not all are high in sugars. Of course there are many healthier choices out there.

Sugar contents in breakfast cereals
Sugar content in fruits and vegetables
Now, let us compare the sugar contents in those foods with the natural sugars in carrots.

Summary:
Really eye opening for me when I look into the sugar contents in these foods.  Thanks to Dr. Chew who requested this information. Although these foods are not commonly found in Malaysia, but you will be able to find them on the imported foods' shelves like in Ta Kiong at The Spring. (Reference: www.sugarstacks.com)

Sugar contents in some of the foods-part 1

I believe some of you are aware of this already.  I find this information quite useful and easy to understand. Some of the food labels actually say "Naturally sweetened with sugars" or "Less sugars". But, have you ever wonder how much is the content of sugars in it?

Sugar contents in beverages
Sugar contents in cookies
Sugar contents in deserts
Sugar contents in snacks
Sugar contents in shakes and smoothies
Sugar contents in sauces and condiments
Summary:
One cube of sugar here represent a teaspoon which is equivalent to 4g. (Reference:www.sugarstacks.com)

Monday, July 19, 2010

J&J's Roti Canai

If you ask me whether I still remembered the time when we had our meeting till 3.30am in the morning continuously for a few nights with our boss in SUKMA Contingent Camp? I would say, "Oh, hmmm....yeah...".  All I can remembered was the tasty roti canai from J&J Cafe at Tabuan Laru. The curry tasted fantastic with the roti canai especially when we were starving while listening to the old man.  I just can't remember what was he nagging about.....Ha.  If anyone of you who were there remembered how I drained the oil from its gravy? And guess what was his facial expression and how he responded? Ha.  I don't think I could ever forgotten that.  And he even shouted, "Hey...what a waste!" Wakakaka.

After almost 2 months, I went back to J&J yesterday for breakfast. Plain Roti Canai with chicken curry and Horlicks O.  Let see how much calories have I consumed, huh?





Nutrients contents:
Roti Canai (Net Weight: 95g/piece)
Calories: 301kcal
Fat:10.3g
Protein:6.7g 

Carbohydrate:45.5g


Gravies (Net Weight: 80g-1/2 cup)
Calories: 58kcal
Fat:2.2g
Protein:2.5g
Carbohydrate:7.2g

Chicken curry (Net Weight: 65g-1 small piece)
Calories: 98kcal
Fat:6.6g
Protein:8.2g
Carbohydrate:1.4g

Horlicks (Net Weight: 50g)
Calories: 177.5kcal
Fat:1.6g
Protein:5.3g
Carbohydrate:35.6g

For those who like roti telur....
Roti Telur (Net Weight: 135g/piece)
Calories: 356kcal
Fat:13.5g
Protein:12.4g
Carbohydrate:46.2g

Summary:
Oh My Lady Gaga......That's total of 635 calories with 20.7g of fat for just a breakfast!!!  That's two times of my usual intake, man. It's all J&J's fault lah.....

Thursday, July 8, 2010

Karate Kid Vs Nutrition.

I have just watched the movie with hubby last night. I like it when the kid got frustrated and said, " Be respectful, I got it. I put on my jacket a thousand times and I took it off a thousand times." "You don't know Kung Fu." And Jacky Chan replied,  " Kung Fu lives in everything we do. It lives in how we put on the jacket, how we take off the jacket. And lives in how we treat people.Everything is Kung Fu"

This is what happen in our daily life. We repeatedly eating everyday almost the same foods. We eat a thousand meals and shit a thousand times.  And sometimes, we get frustrated about why are we eating a healthy balance diet and what's next?  Then, we end up indulging in foods.
So, when you met a friend of dietitian or nutritionist like me, the first and the only concern is not to get to know me, but to ask, " How to lose weight?" When you do not get the answer that you want from me, you will only say, "You don't know nutrition."
All I can say is, "Nutrition lives in everything we do.  It lives in how we eat and drink, how we shit and how we exercise. And lives in how we treat our body with the foods." Nutrition is all about how to apply what we already know in our life everyday. So, next time when you are undecidable about what to eat or drink, or whether to exercise or not, think about what Jacky Chan said in the movie.....

Skin or skinless chicken?

Whenever I go to fresh market, I will always request the skin to be removed.  No doubt, skin makes the chicken taste better.  Removing the skin is to just to help me to reduce the temptation to eat them. If you are concern about your cholesterol intake, take a look at the difference between chicken parts with and without skin.

Cholesterol content in Kampung Chicken:
Drumstick (Weight: 91g)
with skin: 64mg                without skin: 39mg
Thigh ( Weight: 210g)
with skin:108mg               without skin:30mg
Backbone (Weight: 125g)
with skin:25mg                 without skin:8mg
Wings (Weight: 127g)
with skin:85mg


Cholesterol content in ordinary Chicken:
Thigh (Weight:175g)
with skin:101mg
Tail portion (Weight:16g)
1 whole:25mg    


Summary: 
You can easily reduce your cholesterol intake as much as 50-75% just by removing the skin.  Easy, isn't it?

Which part of chicken to choose?

People always like to ask me this question.   Honestly, I love the ribs and chicken wings. Hahaha.   When I compare the nutrient contents for the different parts of chicken, I will prefer to use household measurement rather than 100g.  Coz, nobody will eat 200g of wings, right?

Nutrients contents:
Chicken breast meat:
Weight:132g (1 piece)
Calories: 198kcal
Fat:10.2g
Protein:24.2g
Carbohydrate:2.4g



Chicken thigh:
Weight:125g (1 small)
Calories: 215kcal
Fat:16.5g
Protein:16.6g
Carbohydrate:1.2g


Chicken wings:
Weight:170g (2 small)
Calories: 172kcal
Fat:13.2g
Protein:13g
Carbohydrate:0g


Chicken feets:
Weight:154g (10 feets, deboned)
Calories: 178kcal
Fat:9.8g
Protein:22.6g
Carbohydrate:0g


Summary:
If I am to compare per 100g, then chicken wings and thigh are higher in fats which is two times the breast meat. Breast meat has the lowest calories of all other parts. So, make your wise choice.  

Go for lean meat...

Lean meat or meat with medium fat?  "Fat marbling is the one which taste good...." Let's compare the nutrient content of the two.


Nutrients content per 100g lean meat:
Calories: 189kcal
Fat:21g
Protein:17g
Carbohydrate:0g

Cholesterol: 50mg


Nutrients content per 100g meat with medium fat:
Calories: 527kcal
Fat:53.8g
Protein:10.7g
Carbohydrate:0g

Cholesterol: 63mg

Summary:  
The calories for meat with medium fat is 3 times higher than lean meat due to its high fat content.  Next time, try to go for lean whenever possible.  Don't worry, you can still enjoy some fatty meats if cholesterol and weight issue are not your major health concerns.  Just reduce the frequency will do.

Saturday, July 3, 2010

Home made dumplings

Last Sunday, our pretty Sports Masseur invited us to taste her home made dumplings.  The recipe origins from her hometown, Shen Yang, China.
All she used were flour, meats, eggs, a lot of chives and some salt to make up to 70 dumplings. Ya, that's a lot, and you can eat as much as you can. I had 8 dumplings with vegetables and soup. "Why 8 only? It doesn't taste nice?  You don't like dumplings?" She asked. "No, 8 is always a lucky number. Ha ha. Just kidding." I answered. I am not really fancy about numbers. 8 dumplings are just enough for me.
She prepared 2 types of cooking style; cooked in soup and steamed. Both are very healthy.   Personally, I prefer the one cooked in soup rather than the steamed.  Hmmm....So full and that's all for my dinner.

Nutrients content per dumpling:
Calories: 57.2kcal
Fat:3.2g
Protein:2.1g
Carbohydrate:5.1g



Summary:
A bowl of 8 dumplings with soup will provide 457.6 calories, 16.8g of protein, 25.6g of fat and 40.8g of carbohydrate.

Sometimes, when we look at its healthy cooking style, and its vegetables content, we tend to overeat.  Always remember, 'healthy' can be high in calories too if you indulged in it. So, again, be moderate. By the way, I did not pre-calculate what ever foods in front of me before I eat. Ha.

Saturday, June 26, 2010

A successful Story

I am a Ping Pong lover.  So when her team manager, Mdm Halena referred her to me in January 2010.  I accepted her case well even though I was really busy at that time.  I spent more than an hour doing some assessment with her, took her diet recall and did some calculation.  I am willing to help her not merely because she is a Ping Pong athlete, but mainly because of her determination to lose weight.  So, I came out with a menu plan and exercise regime for her.
This was how she looked like in Nov 2009 before she came to see me.


I did not perform any magic on her.  No strict dieting, no starvation and extreme exercise.  It's all about balance diet and moderate endurance exercise which will promote a moderate gradual weight loss.  At one point, when her weight loss became stagnant, I suggested a very simple supplement.  That's all to help her to lose 10 kg in 10 weeks and maintain until now.

So from 74 kg in January, Kueh Wan May is 64.1kg now.

Friday, June 25, 2010

Oh the banana song....

Have you heard of the banana song?  It sounds like this....Open banana. Eat banana....eat eat banana....throw banana....throw throw banana......Know this cute song from the athletes in our SUKMA XIII Contingent Camp in UiTM, Samarahan.  All athletes were served with banana daily during their breakfast until the end of SUKMA.  Do they like banana? Well, perhaps they like it very much as they can still sing the song happily.....

So, why is it so good for the athletes?

It has 4 times more potassium which is good especially for those who suffers from frequent cramping during training and competition.  It also contains 5-7 times more protein compared to an apple. No wonder the weight lifting athletes always came to reserve a full box of banana from our staff.....Its intermediate-high glycaemic index can immediately boost the energy during endurance exercise e.g. tennis, cycling and long distance running.
Remember in my previous post about banana, I commented that the fiber content is not as high as I expected.  So, what actually helps in constipation when we consume banana?  Ya. It contains pectin which acts as an laxative to helps in the bowel movement.  Besides, it is also rich in amino acids that helps in immune response, depression and fight against fatigue.

So, come on......baby.....eat eat banana....throw throw banana....enjoy banana....yeah!!!

Sunday, May 23, 2010

Salted duck egg



Net Weight: 97g
Nutrient content per serving:
Calories: 93kcal
Fat:6.9g
Protein:6.8g
Carbohydrate:1g

Fiber:0g

Sodium: 249mg


Summary: 
The sodium content in fresh eggs is usually quite low.  Do you notice that the sodium content in salted duck egg is almost 4 times higher?  If you are looking for low sodium foods, aim for foods that has less than 140mg of sodium per serving....

Duck Egg

I was a bit surprised when some of my Indonesian patients told me that they actually eat duck eggs routinely. 





Net Weight: 73g
Nutrient content per serving:
Calories: 119kcal
Fat:8.8g
Protein:8.9g
Carbohydrate:0.9g

Fiber:0g
Cholesterol:243mg 
Sodium: 69mg


Summary: 
The cholesterol content is highest among other eggs.

Century egg

Do you like porridge with century eggs? Do you know the cholesterol content in it?

Net Weight: 115g
Nutrient content per serving:
Calories: 97kcal
Fat:5.5g
Protein:8.2g
Carbohydrate:3.8g

Fiber:0g
Cholesterol:191mg 
Sodium:226mg

Summary: 
Compared to hen eggs, century egg has a higher cholesterol content.

Quail egg


Net Weight: 60g
Nutrient content per serving:
Calories: 85kcal
Fat:6.4g
Protein:6.2g
Carbohydrate:0.6g

Fiber:0g
Cholesterol:188mg 
Sodium:57mg
Summary: 
The cholesterol content in quail egg is higher than hen eggs.


Hen Egg


If you have high cholesterol, you should beware of the foods high in cholesterol like eggs.


Net Weight: 53g
Nutrient content per serving:
Calories: 71kcal
Fat:5.1g
Protein:5.9g
Carbohydrate:0.4g

Fiber:0g
Cholesterol:141mg 
Sodium: 56mg


Summary: 
Recommended cholesterol intake for Type 2 Diabetes is 300mg/day and for those with high cholesterol will be <200mg/day.  So, limit to 1-2 egg yolks a week.

My 450 kcal Lunch

I used to bring my own lunch and usually there will be one vegetable and one main dish.

Menu:
Plain rice with stirfried green mustard and breast meat cooked in herbal soup.
Nutrient content per serving:
Calories: 447kcal
Fat:14g
Protein:23.3g
Carbohydrate:58.4g

Fiber:1g



Summary: 
The chicken that I cooked is kampung chicken but the soup still looks a bit oily....

Belgium Almonds Chocolate

My colleague brought some almonds chocolate the other day.  Hmmmm....delicious.  Craving for some chocolates? Beware of the high calories content ya...


Net Weight: 180g
Servings per packet: 9 servings
Serving size : 20g or 3 chocolates.
Nutrient content per serving:
Calories: 115kcal
Fat:7g
Protein:3g
Carbohydrate:9g (Sugars: 8g)

Fiber:2g
Sodium:19mg


Ingredients:
Almonds, cocoa powder, skimmed milk powder, whey powder, hardened vegetable fat, sugar, etc

Summary: 
6 almonds chocolates are equivalent to a bowl of rice.  I had 3 of it.  How about you?