- By nutritionist Kohila Govindaraju
Breakfast
Fried beehoon (plain) with bean sprouts, stir-fried vegetables (cabbage/string beans/French beans/ okra) - 2 servings
Tip: One serving is 3⁄4 of a coffee mug (glass mug/cup served at hawker coffee stall)
Or
Wholegrain sandwich with egg, lettuce, tomato and cheese or light mayonnaise
Kopi O or Teh O
Mid-morning snack
Have any one of the following: An apple or banana or bowl of chopped carrots or celery or jicama (kind of turnip) or cucumber or plain yoghurt (100g)
Lunch
Economic rice with two vegetable dishes and a meat dish with a wedge of watermelon or slice of papaya or pineapple (the enzymes help digest the protein).
Tea break
4 wholemeal crackers (with half teaspoon cottage cheese, optional) with coffee or tea
Or
Handful of nuts with no salt or sugar glaze
Or
Glass of cold milk
Or
1 glass of banana almond smoothie / berry smoothie (Make this with 125g yoghurt,1 medium banana and a handful of almonds or berries)
Dinner
Sliced fish noodles with sprouts and chye sim (chopped greens)
Or
Rice/chappatti with 2 servings of vegetables and dhal
Bowl of yoghurt
Bedtime
Glass of milk
Total calories for the day: approximately 1500 kcal (with sliced fish/ginger chicken/steamed chicken)
1800 kcal (with lean mutton, cooked dal Indian style [app. 200 kcal])
