Friday, May 4, 2012

Food Portion

The Divided Plate and Other Portion Tips

Serving sizes on food labels and recommended amounts on the ChooseMyPlate site are usually given in grams, ounces, or cups. Of course, most of us don't carry around food scales and measuring cups. So how can we translate those amounts into quantities we can relate to? That's where the following visual cues come in. (Just be warned: Some might seem small, especially to recovering super-sizers!)

One easy way to size up portions if you don't have any measurements is to use your hand as a guide:

A clenched fist is about a cup — and a cup is the amount experts recommend for a portion of pasta, rice, cereal, vegetables, and fruit.

•A meat portion should be about as big as your palm.

•Limit the amount of added fats (like butter, mayo, or salad dressing) to the size of the top of your thumb.

Another great way to visualize appropriate portions is to use the concept of the "divided plate." Think of your plate as divided into four equal sections. Use one of the top quarters for protein. Use the other top quarter for starch, preferably a whole grain. Then fill the bottom half with veggies (or a combination of vegetables and fruit). None of the foods should overlap — or be piled high! Not only will dividing your plate like this help you keep portions under control, it can also help you to balance your meals.

Being aware of realistic portion sizes and using the "divided plate" concept can help you avoid overeating. But sometimes these visual cues can be hard — especially when foods are difficult to measure, like a sandwich. It can also be hard to estimate foods like chips and cookies that you might eat right out of the bag.

More tips for portion control:

Eat your meals on a smaller plate so your meal looks larger. A sandwich on a dinner-size plate looks lost; on an appetizer plate it looks downright hefty.

Avoid taking an entire bag of chips or a container of ice cream to the couch. You're far less likely to overdo it if you serve yourself a portion in the kitchen first.

Try single-serving size foods (like those cute little 8-ounce cans of soda!) to help your body learn what an appropriate portion size is. These days all kinds of snacks and beverages are available in "100-calorie" portions. Of course, the key is to eat or drink just one!

Eat three well-balanced meals (with vegetables, fruit, proteins, and starch) and one or two healthy snacks at regular times throughout the day. Skipping meals or waiting too long between them can make you more likely to overdo it at the next meal.

Add more salads and fruit to your diet, especially at the start of a meal. This can help control hunger and give a sense of fullness while controlling calorie intake.

Try not to rush through your meals. Eat slowly and chew well — giving yourself a chance to feel full before you take more. If you do want seconds, go for more salad or veggies.

Be aware that most restaurant portions are three or four times the right serving size. Try sharing meals with friends, ordering an appetizer as a main dish, or packing up the extra to take home before you begin to eat.

Don't be tempted to go for the giant value meal or the jumbo drink just because they're only a few cents more than the regular size.

Most important, make it a habit to let your stomach rather than your eyes tell you when you're done with a meal.
The key to maintaining a healthy weight is to listen to your body's natural signals about when it's hungry and when it's full. Sometimes these signals can be confused by constant overeating or constant dieting, which is why it pays to watch portion sizes and make smart food choices.


Breakfast 9am : 190cal
4 F1 Cappucinno (190cal) + water
Teamix (6cal)

Lunch 1 pm : 243cal
Nasi 1 genggam (115cal)
Pari bakar portugis (122cal)
Teamix (6cal)

Dinner 8pm: 685cal
Nasi 1 genggam (115cal)
Sambal seafood (200cal)
Cincau No ice (120cal)
Small popcorn caramel (250cal)

Total cal : 1118 cal
Target cal : 1334 cal
Below target : 216 cal

Thursday, May 3, 2012



Dear May,
Please be nice to me, him, us, our family and the loving people around us..
God bless us insyaAllah..

Lamenye tidak meng'update' daily menu..
Mcm la busy sgt..haha..
dah la dh tinggal2 herbalife wlupun jaga wat i eat..
still not that nutritious..

ok as goes......

Breakfast 8.45pm : 225 cal
1 cup papaya (55cal)
2 F1 Cappucinno (95cal) + 200ml water (0cal) + 100ml soymilk (75cal) + collagen dust
800ml water

Lunch 1pm : 667cal
1 cup chicken rice (277cal)
1 portion steamed chicken (wings) (130cal)
1 bbq chic wing (80cal)
soup and condiments (60cal)
Pak choy with oysters (100cal)
3 sip mountain dew (20cal)

Snack 6pm : 121 cal
2 Plums (60cal) and 8 grapes (61cal)

Dinner (9.40pm) : 627cal
2 F1 Choc (87cal) + 1 F3 (60cal) + 200ml Soymilk (150cal)
1 Mini choc chip muffin (250cal)
1 mouthful maggi goreng daging (80cal)

Workout (8.40pm - 9.40pm) : 222 calories burned
20 crunches
100 high kick
20 push up
50 star jump
100 skipping (57cal)
2.29km for 21min treadmill (95cal)
20min low impact bike (70cal)

Cal intake : 1640
Cal burned : 222
Total Cal : 1418
mDCR : 1334
Surplus Calorie : 84

Can't believe my calories limit was killed by the ONE mini muffin i ate..cuz it's mummy's muffin..Thank god my workout saved me..

Alhamdulillah..Hope for a better control on my food..

Wednesday, May 2, 2012

Calorie requirement


Yesterday i calculated my Daily calorie requirement at

weight: 65kg
Activity: 1-3 exercise a week
Basal Metabolic Rate (BMR): 1334
Daily Calorie Requirement (DCR) : 1834
Modified DCR (mDCR) : 1834 - 500 = 1334 calorie per day to lose weight

So my target calorie per day range from 1200 - 1334 cal to avoid lower metabolism which can deter my weight loss..

To spread between 3 - 5 meals a day yang challenge tu..

My calorie plan is as below:

mDCR: 1200 (min)
Breakfast : 250 cal
Snack : 150 cal
Lunch : 400 cal
Snack : 150 cal
Dinner 250cal

mDCR: 1334 (max)
Breakfast : 300 cal
Snack : 150 cal
Lunch : 434 cal
Snack : 150 cal
Dinner 300 cal

Best of luck to ME!!!