Healthy portions

As we are discussing about "eating out" in the previous topics, today I would like to share something on portion size. Again, diet is not about what food you need to avoid, but to manage wisely on the portion and food choices. Afterall, its about total calories!

I find this portion size guide interesting

Source: http://www.manitobahealthyliving.ca

You can simply guide your food portion by using your own hands:

1. Consume 2 handfuls of vegetables for each meal.
2. Determine healthy portion of grains using your fist. Preferably, go for whole grains such as brown rice.
3. Use your palm size to estimate one serving of protein (Fish, egg, meatand its alternatives)
4. Include a fist size of fruits in or between your meals.
5. Limit your healthy choice of fats to 1 thumb tip size (1 teaspoon) in a meal.

Can a MAMAK be healthy?

Can a MAMAK be healthy? NO WAY, none of the MAMAK stall can be labeled as healthy one, but healthier! It is so individual how we eat at a MAMAK stall. I seldom order Teh Tarik or Teh Ais when I dine at a MAMAK, but  Limau Ais kosong, Horlicks kosong  or Susu Lembu. Some beverages claimed to be 'empty calories', by saying that Empty Calories are the calories from solid fats and added sugars in foods and beverages. They add to total calories, but provide no vitamins or minerals. If I choose Limau Ais kosong, at least the drink contain minimal amount of Vitamin C. After sport, I used to order Limau Ais kosong with salt to replenish the electrolyte loss during the exercise. But why Horlicks (Malt Drinks)? If you come cross its nutrition label, 'Horlicks' is actually fortified with Calcium and Vitamin D which are the essentials for our bone health. 

What's more? Here are some tips provided by HealthWorks.my