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.

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.

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?

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.

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.

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.

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)