Tuesday, December 18, 2012

New generation of Ice Cream: Sweet and sugar free!

Today, I read about an article of a Singaporean guy starts a cool ice cream shop 'Sugalight', selling sugar-free ice cream. Totally impress as he dedicated sugar-free ice cream for his dad who suffers diabetes medication but he is an ice cream person. The secret behind sugar-free ice cream - Xylitol.

Xylitol is a sugar substitute, it is found in fibrous vegetables and fruit. Perhaps it has another function as well,  Xylitol is beneficial for dental health. With the correct ingredient and correct formulation, I believe a sugar-free ice cream will be definitely wide acceptable in future. The best part about xylitol is it is not about ice cream, it can be attached in desserts and I can't wait to try one! 



今日读了一篇新加坡開雪糕店 ‘Sugarlight',賣無糖雪糕的新闻。原來老板的父親患上糖尿病,每天都必須服用藥物控制血糖水平,但他喜歡吃雪糕等甜食,所以老板才研制又甜又不會高血糖的雪糕。秘诀在于自然的木糖醇,是玉米、蘑菇等果品、蔬菜自然製造的一種糖。木糖醇和白糖的甜度相似,也不會被口腔里的細菌發酵利用,因此也可以減少蛀牙的幾率。

Wednesday, November 21, 2012

What's protein again?

From my experience, currently those who voice that their weight losing diet is working just by changing their eating habit by cutting down protein consumption. For example, they will avoid taking meat and fish, just picking rice and vegetables only. I will emphasize on how to get a balance meal especially not to forget the protein source. Inadequate of protein will lead to weak immune system, vulnerable to infection or sickness (fever, sore throat, running nose, weakness). The cooking method and food choices for protein sources are very important to determine calories and fat content that we consume. Choosing the right protein is able to provide good nutrients as well as maintaining strong immune system against sickness. In addition, animal sources of protein included red meats (lamb, beef, and pork), white meats (chicken, turkey), egg white and milk. Plant sources of protein included taufu, tempeh, fucuk, others soy products and legumes (lentils, pea, beans).


For each main meal, I do advice to include at least 2 exchange of protein for female while 3 exchange for male based on different calories intake. 

1 exchange of protein  7g protein  35-65 Kcal. 

To achieve at least 15% of protein intake from total calories: 
For female, you should take 4 to 5 exchange of protein based on 1500 Kcal per day.
For male, you should at least consume 5 to 6 exchange protein based on 2000Kcal per day. 

However, if you are having renal problem or others health related issue that need protein restriction, remember to get consultation from your physician or dietitian. On the other hand, if you are having problems that require high protein intake, female can increase 20% of protein intake from total calories which is equal to 7 exchange protein in a day while male can take up 9 to 10 exchange protein in a day.

To know the amount of protein that you have taken, you should learn how to estimate portion size for 1 exchange of protein. 

1 exchange of protein  1 matchbox (40g) of fish, chicken, beef, lamb, pork or ½ of drumstick, 1 egg white, 2 slices of cheddar cheese, ¾ pieces of taufu (soy bean curd) or 1 ½ sheets of Fucuk (30g) and 1 cup of milk. It is suggested that the main meal of lunch or dinner should consume 2 exchanges of protein by taking 1 whole fish (80g)/ 2 match box of lean meats(80g)/ 2 egg white or 1 ½ pieces of taufu.  There will be total of 4 exchange protein from lunch and dinner for female. Another exchange of protein is at least 1 cup of 4 tbsp of milk during breakfast or supper to get total of 5 exchanges of protein in a day. For male, to get up to 6 exchange of protein, you are suggested to take 3 exchange proteins for each lunch and dinner.

Please refer to a portion size guidelines:



有些人总喜欢囔着要减肥,可实际上却是通过减少蛋白质来改变自己的饮食习惯。例如,他们会尽量避免食用肉类和鱼类,仅只是选择取米饭和蔬菜类。他们有些会认为完整的主餐就像炒饭或炒面,能填饱肚子就当成是有营养。在这里,我将强调如何获得平衡膳食,尤其要注意蛋白质的摄取量。当摄取不够蛋白质实际上会导致免疫系统较弱,容易感染或疾病(发烧,喉咙痛,流鼻涕,乏力等)。其实烹调方法和食物蛋白质来源的选择是非常重要的,以确定的热量和脂肪含量。当我们选择正确的蛋白质能够提供良好的营养以及保持健壮的免疫系统对抗疾病。动物蛋白来源包括红肉(羊肉,牛肉,猪肉),白肉(鸡,火鸡),蛋白和牛奶。植物蛋白来源包括豆腐,豆豉,腐竹,其他豆制品和豆类(扁豆,豌豆,蚕豆)。


女性应在每个主餐应包含至少2个蛋白质,而男性则需要到 3个蛋白质。1个蛋白质等于到7克的蛋白质,能够提供3565卡路里。为了在总热量摄取至少15%的蛋白质,我们应该确保我们每天摄取45个蛋白,这是女性是以每天1500卡路里为基础。而对于男性,达到总热量的15%,至少需要摄取56个蛋白质以2000卡路里为基础。但是,如果您有肾脏的问题或其他的健康问题,而需要限制蛋白质的摄入量,记得要咨询您的医生或营养师的建议。以上是为正常人的蛋白摄取量。如果您有问题需要高蛋白质摄入量,可提高到20%的蛋白质,女性可摄取每天7个蛋白质,男性可以摄取9个至10个蛋白质。

因此,首先你应该学会如何估计为1个蛋白质的大小以确认需摄取多少的蛋白质。动物的1个蛋白等于1个火柴盒大小的(40克)鱼,鸡肉,牛肉,羊肉,猪肉或半只鸡腿,1个蛋白,2片切达奶酪,1块豆腐或1张半腐竹(30克)或1杯牛奶。建议在午餐或晚餐的主餐,至少食用一尾鱼(80克)或者瘦肉(80克)/ 2个蛋白/ 2块豆腐以达到每餐摄取2个蛋白质。这样女性就可在一天里摄取到足够的4个蛋白质。另1个蛋白质则鼓励食用4汤匙牛奶/一杯在早餐或临睡觉前,这样就可摄取到5个蛋白质。男性若要摄取达6个蛋白质,建议在每个午餐和晚餐都摄取3个蛋白质。  

Thursday, October 25, 2012

Korea instant noodles were recalled ...... again

Instant noodle products from South Korea are always our favorite. Many of us like it especially during cold weather. However, six products are recalled again from few countries include Taiwan and Malaysia. Apparently, the products are made by the company name Nongshim. It is believed that benzopyrene is found in these 6 products which is one of the cause substance for cancer. More information and test results will be announced soon but in the meantime, consumers must take attention on the following product.

neoguri noodles seafood and spicy



Neoguri seafood & mild noodles

Monday, October 15, 2012

Biscuit (Original vs Less Sweet)

When you are pushing a trolley in a market and pass through biscuit department, you might find a brand which offers a biscuit package but in 2 different types - Original and Less Sweet.


One of the example is "Chips more" by Kraft. According to the nutrition facts, it shows 2 pieces of original flavor chipsmore provide 110Kcal with 15.8g sugar (>3tsp) and 4.6g fat.  Whereas for less sweet. chipsmore provide 98Kcal with 6.5g sugar (>1tsp) and 4.3g fat. It show that less sweet product provide 50% lesser of sugar compare to its original. Thus, to prevent consuming much of sugar, less sweet should be a better choice compare its original.

另一种巧克力饼干,不仅小孩子喜欢,也同时受到大人们的青睐。我从他们的网站搜索后,我意识到有较少的巧克力类型。据营养表,它显示了2件原味chipsmore15.8克糖(3茶匙)和4.6克脂肪提供110Kcal。另一方面,少甜chipsmore提供98Kcal6.5克糖(1茶匙)和4.3克脂肪。这表明真的少甜款的会比原味的还要少糖>50%。因此,要防止摄入太多的糖份,少甜款的饼干,应该是一个更好的选择。

I hope through more examples and advice, we as a consumer will choose food products wiser. TV ads maybe attractive, word of mouth maybe influential, but the true facts of the food won't lie.

Friday, October 5, 2012

A Selfless Father

I was thinking to post another product nutrition facts tonight. However, I would like to share a story happened today which is quite touching.

I followed up a diet of a kid (an anemia patient) today. His father was asking me recommendation about extra nutrition drinks for his son. As usual, I checked his son's report and recommended his father to buy a packet of milk for his son each day and buy milk powder for his son when he is discharged next week (I even showed the image of the product through my smartphone) which cost about RM1.60. I will take more samples for his son later after lunch even my sample is limited. "Okay, thank you. I will buy right away." he thanked me.

Around 2.30p.m. when I passed by the ward to pass his son the samples, I saw the kid holding a 1L bottle of milk (instead of just a packet milk as I suggested), and his father quickly stood up and asked me "Is this the correct product? I am thinking to buy a larger one but I only have RM5 today to spend". I was stunned right away. Totally speechless. The father continued sat beside the son (son is only able to speak native language), watching the person he loved most, and the bottle of milk means a lot to the wonderful bond the both have. The father doesn't read much words but he is a very polite guy, listening to the doctor or dietitian advice patiently, calm and strong (2 hours journey from their home to the hospital).

I slowly walked away from the ward, back to my office and had a little thought. My mind was blank as I was thinking if I can spare more food and resources to the patients that need most, unfortunately each person can only has limited resources. It was a heavy walk from my office to my car park after work. I hope the incident I faced today won't happen anymore with more care from our society. :(

P.S. The conversation is actually in Malay because he is 'Orang Asli'


Friday, September 21, 2012

Chocolate diet (cont)

In this post, there will be another 2 examples for chocolate products. The first one is a common biscuit found in hypermarket and second is a muffin from Kenny Rogers.



The famous chocolate biscuit is love by everyone especially during Chinese New Year or other celebrations. This sample shows that 7 pieces contains 13g of sugar which is equal to 2 ½ tsp of sugar. This sample is the smallest packaging from this brand that contains 2 small sachets in which each sachet supply 14 pieces.  Thus, imagine if you consume 1 small sachet which is equivalent to 14 pieces; you consume 280 Kcal, 4g saturated fat and 26g sugar (5tsp). 


As for chocolate muffin from Kenny Rogers, it is providing 225Kcal with 12.3g sugar (2 ½ tsp sugar) and 9.2g fat. Thus, a small chocolate muffin can serve you 15% of energy requirement in a day. If you take more than 2 pieces chocolate muffin  a day, you already take more than 30% energy uptake in a day which has yet included any main meal for that particular day. You can always access their website to get their meal nutrition facts. http://www.krr.com.my/v3/calories-calculator.php

There are many products which you can find. Try to go to the product website to find if any nutrition facts being publish and you definitely will learn more.

以上是另一个著名的巧克力饼干,相信每个人都曾品尝过,尤其是在新年庆祝或开斋节时,通常都可在超市中发现它们的踪影。这个饼干显示,7条含有13克糖等相于2个半茶匙的糖。这款是属于小包装,它包含2小袋,每小袋提供14条。因此,只要想象一下,如果你已经消耗1小包意味着以食用了14条相等于280卡路里,4克饱和脂肪和26克糖(5tsp

以上是从KennyRogers的巧克力松饼,它能够提供225Kcal12.3克糖(2½茶匙糖)和9.2克脂肪。因此,一个小的巧克力松饼已经可以为占有您在一天的能量需求的15%。试想,如果超过2块巧克力松饼已>30%,这还不包括任何的主餐。若你在加上食用它们的主食,那么那餐你可能会食用了超过500Kcal以上。你总是可以尝试访问他们的网站,得到他们的膳食营养的事实。

Tuesday, September 18, 2012

Chocolate diet

When we discuss about chocolate, the first thing in mind is either its sweetness or your favorite snack later on. Chocolate does deliver positive energy for us. For me, a cup of hot chocolate during rainy day is enough to comfort under a cold weather. During mood swings or unhappy events, a chocolate ice-cream or chocolate biscuits are able to free me from tireless atmosphere.

However, things that make you happy don't really promise you weight loss. Therefore, there are researches on chocolate diet to eat it without weight gaining. This post is simple, a simple guide to learn more about chocolate products. 


First, try to sort out several items that make from chocolate. For example, added chocolate dairy products (milk), chocolate ice-cream, and chocolate biscuit or pure chocolate. After that, you got to learn how to differentiate them, then here are the most important tips. Read the nutrition label of those items. Here, I would show some example through picture which I capture from those items. From the nutrition label, try to figure out sugar per servings and the fats included trans fat and saturated fat.

According to WHO guidelines, I do recommend female to take maximum 7 tsp sugar in a day which is equal to 35g while for male can consume up to 10 tsp which is equal to 50g (depends on individual body size and calories intake). For fat, just try to choose those products which are free from Trans fat (high trans fat when > 13g/100g) and low saturated fat (high saturated fat when exceed 4g/100g).  You can just follow back my previous post about food label.


Above is an example of chocolate flavour milk. Lactose is a type of natural milk sugar, however, it contains sucrose which is a type of added sugar with 11.8g for 1 serving (250ml)/ 1 packet. which means it can provide around 2tsp of sugar. For fat, it contains around 5.3g which is considering low fat milk. thus, 1 packet of chocolate milk provides 185Kcal.



The sample above is about chocolate biscuit. It doesn't mention about sugar content but it shows that 4 pieces will supply 97Kcal and 1g of saturated fat. Actually, we tend to unaware that the pieces of biscuit we consume during TV times or party (can up to 10 pieces). If we ate 10 pieces, you already take 242Kcal with 2.5g saturated fat. It is almost 16% of energy intake if it is based on 1500 Kcal per day and it is just a snack that for you to kill some time and you still need others important nutrients such as fiber, vitamin or minerals for daily life.

I will post another article on more chocolate products this week and hopefully more readers will understand the importance of nutrition fact behind every chocolate product.


说起巧克力,你会联想到什么呢?甜味,美味,兴奋心情......,几乎都是正面的能量。每个人都会情不自禁爱上它。对于我来说,在雨天享用一杯温热的巧克力杯是足以对抗那寒冷的天气,让人感到温暖。在情绪波动或不愉快时,来一个巧克力冰淇淋或巧克力饼干都是可以让我从压力中得到释放。现在,我将分享一些方法,能够适量的享受但也要控制份量和小心选择。

首先,尝试尽可能列出任何物品含有巧克力的食品。例如,添加了巧克力奶制品(牛奶),巧克力冰淇淋,巧克力饼干或纯巧克力在此之后,尝试把他们两个类别,包括健康和不健康的。如果你问我,我应该如何去区分,那么在这里是最重要的提示读这些项目的营养标签。在这里,我想通过图片展示一些例子。从营养标签,尝试阅读和分析每份量的糖和脂肪的数字,包括反式脂肪和饱和脂肪根据世界卫生组织的指引,建议女性可以一天食用最多7 茶匙糖等于35克的,而男性可高达10茶匙等于50克,这根据于个别体重和热量的摄入。那脂肪尽量选择低反式脂肪(高反式脂肪是13g/100g)和低饱和脂肪(饱和脂肪含量高是4g/100g)。你可以按照我以前的帖子,有关食品标签获取更多详情。

以上是一个巧克力味牛奶的例子。乳糖是一种天然的牛奶糖的类型,但是,它含有蔗糖是一种添加糖份既11.8克在一包250毫升巧克力牛奶里。这意味着它可以含有约2茶匙糖份。它含有约5.3克脂肪既是属于低脂牛奶。因此,1包巧克力牛奶能够提供185Kcal

上述范例是关于巧克力饼干。这包饼干并没有显示糖含量,但却显示4块饼干将提供97Kcal1g饱和脂肪。其实当我们在观赏电视节目时,可能会不知不觉间使用了超过10块饼干。如果我们吃了10块,意味着已经摄取242Kcal2.5g的饱和脂肪。这既是每天1500卡路里能量摄入量的近16%,如果它只是一个小吃,是不会让你感到饱足感,也不能获得其他重要的营养物质如纤维,维生素或矿物质。这可会造成你难以均衡的摄取其他重要的营养。