New Malaysian Food Pyramid

I don't really understand why the food pyramid keeps on changing.  The USDA food pyramid has changed and now Malaysian Food Pyramid also changed.  The suggested servings are different now.  I had a hard time teaching my athletes about the old pyramid and the serving size.  Now, I have to start all over again.  It is very confusing....

OLD USDA FOOD PYRAMID

NEW USDA FOOD PYRAMID

 

OLD MALAYSIAN FOOD PYRAMID

New Malaysian Food Guide Pyramid

TAI SUN Roasted Cashew Nuts

Nuts are usually high in monounsaturated fatty acid which is good for heart.  But please be reminded that all kinds of fats (good or bad) will provides 9 kcal/g which is 2 times higher than carbohydrate and protein.  The cholesterol free sign on the package is actually quite misleading as cholesterol only comes from animals.

Net Weight: 130g
Servings per packet: 4.4 servings
Serving size : 30g or 20 nuts
Nutrient content per serving:
Calories: 185.4kcal
Fat:14.1g
Protein:4.5g
Carbohydrate:10.5g
Fiber:2.6g
Sodium:93mg


Ingredients:
Cashew nuts, palm oil and salt

Summary: 
Around 25 cashew nuts will provide energy as much as 1 bowl of rice.  So nuts are very high in calories. If 1 teaspoon of oil provides 5g of fat, than the amount of fat in 20 nuts are almost 3 teaspoons of oil.  However for those who are underweight, this is consider a good choice of snacks compare to other titbits which do not provide much nutrition.

Banana

Banana for constipation? High in potassium? Good for depression? I will discuss mainly about its nutrient content here....

Net Weight: 110g
Serving Suggestion: 1 whole
Serving size : 1 serving
Nutrient content per serving:
Calories: 61kcal
Fat:0.3g
Protein:1g
Carbohydrate:13.6g
Fiber: 0.4g
Vitamin C: 3.1g
Potassium: 241mg

Summary:
A chinese bowl of rice will provides you with 3 servings of cabohydrate (45g).  So 3 bananas is about a chinese bowl of rice in terms of the carbohydrate content.

Apple

I used to advice those who want to lose weight to have  a fruit before meals 3 times a day (except for diabetics). 

Net Weight: 124g
Serving size : 1 whole
Nutrient content per serving:
Calories: 63kcal
Fat:0.4g
Protein:0.2g
Carbohydrate:14.7g
Fiber: 0.3g
Vitamin C: 5.5g

Summary:
They later found that this is actually quite practical as they consume less foods than usual.  This is because fruit actually provides satiety and will prevent you from overeating. However, I found that the fiber content in apple is not as high as I expected....

Fragrant pear

Net Weight: 110g
Serving suggestion: 1 fruit
Serving size : 1 serving
Nutrient content per serving:
Calories: 70.7kcal
Fat:0.2g
Protein:0.4g
Carbohydrate:17.2g
Fiber: 1.9g
Vitamin C: 8.1g

Summary:
When I suggest one serving of fruit, I am looking at roughly 15g of carbohydrate in that fruit.

Pear (Yellow)

Net Weight: 169g
Serving suggestion: 1 whole
Serving size : 1 serving
Nutrient content per serving:
Calories: 53kcal
Fat:0.3g
Protein:0.8g
Carbohydrate:11.9g
Fiber: 2.5g
Vitamin C: 9.6g

Summary:
The daily fiber recommendation for us is 25-30g a day.

Pear (Green)

Net Weight: 207g
Serving suggestion: 1/2 fruit
Serving size: about 2 servings
Nutrient content per serving:
Calories: 133kcal
Fat:0g
Protein:0.8g
Carbohydrate:32.3g
Fiber: 3.6g
Vitamin C: 15.3g

Summary: 
The fiber content is higher than orange but the vitamin C content is half of the orange.

Orange

Net Weight: 134g
Serving suggestion: 2 fruits
Serving size : 0.5 serving
Nutrient content per serving:
Calories: 38kcal
Fat:0.4g
Protein:0.5g
Carbohydrate:8.1g
Fiber: 0.6g
Vitamin C: 30.7g

Summary: 
The Vitamin C requirement for adolescents is 65mg and for adults is 70mg.  And orange is a good source of vitamin C. Consuming 2-3 serving of fruits a day will be able to meet your needs.

Mita's eight grain bread

I love this bread for it's high fiber content.  Normally I will have 2 slices for my breakfast.  It cost me for RM 4.20 per loaf.

Net Weight: 430g
Servings per packet: 6 servings
Serving size : 2 slices
Nutrient content per serving:
Calories: 192kcal
Fat:3g
Protein:7.6g
Carbohydrate:33.6g

Ingredients:
Wheat flour, sugar, salt, margarine, butter, milk powder, yeast, vitamins, egg.


Summary: 
2 slices is almost a bowl of rice.  They should display the information on the fiber content as this is an advantage to them.  And I think the vitamins come mainly from the grain. It can only last for 3 days so I guess the additives should be very minimal....

ANGLIA Shandy

Do you like to hangout with your gangs and drinking at least half a dozen of Shandy like everyone else? Shandy contain less than 1% of alcohol so it does not count as an alcoholic drink. But, have you ever wonder how much calorie does it provides per can?

Net Content: 320ml X 6 cans
Servings per packet: 6 servings
Serving size : 320ml or 1 can
Nutrient content per serving:
Calories: 134.4kcal
Fat:0g
Protein:0g
Carbohydrate:28.8g (25.6g of sugars)

Ingredients:
Water, beer, sugar, carbon dioxide, citric acid, lemonade flavoring, caramel caloring and permitted additives.


Summary:
Finishing half a dozen will gives you calories which is equivalent to 3.5 bowls of rice....This is one of the reasons for my athlete to fail her weight loss program after Chinese New Year.....