Monday, October 11, 2010

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.