Vegetables contain 25 calories and 5 grams of carbohydrate.

One serving equals: C Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)

1C Raw vegetables or salad greens C Vegetable juice If youre hungry, eat more fresh or steamed vegetables. Fat-Free and Very Low-Fat Milk contain 90 calories per serving. One serving equals: 1C C 1C Milk, fat-free or 1% fat Yogurt, plain nonfat or low-fat Yogurt, artificially sweetened

Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals: 1 oz 1 oz 1 oz 1 oz C 2 C 1 oz C Turkey breast or chicken breast, skin removed Fish fillet (flounder, sole, scrod, cod, etc.) Canned tuna in water Shellfish (clams, lobster, scallop, shrimp) Cottage cheese, nonfat or low-fat Egg whites Egg substitute Fat-free cheese Beans, cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals: 1 small 1 med. 1 1C 1C 1 8th 4 oz 4 tsp Apple, banana, orange, nectarine Fresh peach Kiwi Grapefruit Mango Fresh berries (strawberries, raspberries, or blueberries) Fresh melon cubes Honeydew melon Unsweetened juice Jelly or jam

Lean Protein choices have 55 calories and 23 grams of fat per serving. One serving equals: 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz Chickendark meat, skin removed Turkeydark meat, skin removed Salmon, swordfish, herring Lean beef (flank steak, London broil, tenderloin, roast beef)* Veal, roast or lean chop* Lamb, roast or lean chop* Pork, tenderloin or fresh ham* Low-fat cheese (with 3 g or less of fat per ounce) Low-fat luncheon meats (with 3 g or less of fat per ounce)

C 4.5% cottage cheese 2 med. Sardines * Limit to 12 times per week Medium-Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals: 1 oz Beef (any prime cut), corned beef, ground beef** 1 oz Pork chop 1 Whole egg (medium)** 1 oz Mozzarella cheese C Ricotta cheese 4 oz Tofu (note this is a heart healthy choice) ** Choose these very infrequently Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals: 1 slice 2 slices (1 oz) C 1 3 C 1 3 C 1 3 C C C C 3 oz oz 3C Bread (white, pumpernickel, whole wheat, rye) Reduced-calorie or "lite" bread Bagel (varies) English muffin Hamburger bun Cold cereal Rice, brown or white, cooked Barley or couscous, cooked Legumes (dried beans, peas or lentils), cooked Pasta, cooked Bulgar, cooked Corn, sweet potato, or green peas Baked sweet or white potato Pretzels Popcorn, hot air popped or microwave (80% light)

Fats contain 45 calories and 5 grams of fat per serving. One serving equals: 1 tsp 1 tsp 1 tsp 1 tsp 1 Tbsp 1 Tbsp 1 Tbsp 2 Tbsp 1/8th 8 large 10 large 1 slice Oil (vegetable, corn, canola, olive, etc.) Butter Stick margarine Mayonnaise Reduced-fat margarine or mayonnaise Salad dressing Cream cheese Lite cream cheese Avocado Black olives Stuffed green olives Bacon Snack Lunch Beef noodle soup, canned, low-sodium Chinese noodle and beef salad Beef roast Peanut oil Soy sauce, low-sodium Carrots Zucchini Onion Chinese noodles, softtype Apple Tea, unsweetened 3 oz 1 tsp 1 tsp C C C C 1 med. 1C 2 oz 1 tsp 1 tsp C C C C 1 med. 1C 1,600 Calories C 1,200 Calories C Dinner Pork stir-fry with vegetables Pork cutlet Peanut oil Soy sauce, low-sodium Broccoli Carrots Mushrooms Steamed brown rice Tea, unsweetened 2 oz 1 tsp 1 tsp C 1C C 1C 1C 2 oz 1 tsp 1 tsp C C C C 1C Almond cookies Milk, 1%, low-fat 1,600 Calories 2 cookies C 1,600 Calories 1,200 Calories C 1,200 Calories Breakfast Banana Whole-wheat bread Margarine Orange juice Milk, 1%, low-fat 1,600 Calories 1 small 2 slices 1 tsp C C 1,200 Calories 1 small 1 slice 1 tsp C C

Breakfast Whole-wheat bread, 1 med. slice Jelly, regular, 2 tsp Cereal, shredded wheat, C Milk, 1%, 1 C Orange juice, C Coffee, regular, 1 C Milk, 1%, 1 oz Breakfast Total

Energy (Kcal) 70 30 104 102 78 5 13 505

Fat (GM) 1.2 0 1 3 0 0 .03 6.5

%Fat 15 0 4 23 0 0 23 10

Exchange for: (1 Bread/Starch) ( Fruit) (1 Bread/Starch) (1 Milk) (1 Fruit) (Free) (18 Milk)

Lunch Roast beef sandwich Whole-wheat bread, 2 med. slices Lean roast beef, unseasoned, 2 oz American cheese, low-fat and low-sodium, 1 slice ( oz) Lettuce, 1 leaf Tomato, 3 med. slices Mayonnaise, low-calorie, 2 tsp Apple, 1 med. Water, 1 C Lunch Total

Energy (Kcal)

Fat (GM)

%Fat

Exchange for:

139 60 46

2.4 1.5 1.8

15 23 36

(2 Bread/Starch) (2 Lean Protein) (1 Lean Protein)

1 10 30 80 0 366

0 0 3.3 0 0 9

0 0 99 0 0 22 (1 Vegetable) (23 Fat) (1 Fruit) (Free)

Dinner Salmon, 3 oz edible Vegetable oil, 1 tsp Baked potato, med. Margarine, 1 tsp Green beans, seasoned with margarine, C Carrots, seasoned with margarine, C White dinner roll, 1 med. Ice milk, C Iced tea, unsweetened, 1 C Water, 2 C Dinner Total

Energy (Kcal) 155 60 100 34 52 52 80 92 0 0 625

Fat (GM) 7 7 0 4 2 2 3 3 0 0 28

%Fat 40 100 0 100 4 4 33 28 0 0 38

Exchange for: (3 Lean Protein) (1 Fat) (1 Bread/Starch) (1 Fat) (1 Vegetable) ( Fat) (1 Vegetable) ( Fat) (1 Bread/Starch) ( Fat) (Free) (Free)

Snack Popcorn, 2 C Margarine, 1 tsp

Energy (Kcal) 69 28

Fat (GM) 0 6.5

%Fat 0 100

Exchange for: (1 Bread/Starch) (1 Fat)

Grand Total

1,613

50

28

Daily Food and Activity Diary Monday Breakfast Lunch Dinner Activity GOALS DIET: PHYSICAL ACTIVITY: BEHAVIOR: Tuesday Wednesday Thursday Friday Saturday Sunday

Monday Breakfast Lunch Dinner Activity GOALS DIET: PHYSICAL ACTIVITY: BEHAVIOR:

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Breakfast Oatmeal, prepared with 1% milk, low-fat Milk, 1%, low-fat English muffin Cream cheese, light, 18% fat Orange juice Coffee Milk, 1%, low-fat Lunch Baked chicken, without skin Vegetable oil Salad: Lettuce Tomato Cucumber Oil and vinegar dressing

1,600 Calories C C 1 med. 1 Tbsp C 1C 1 oz

1,200 Calories C C C 1C 1 oz

Dinner

1,600 Calories 3 oz C

1,200 Calories 2 oz C

Lean roast beef Onion

1,600 Calories 2 oz 1 tsp C C C 2 tsp

1

1,200 Calories 2 oz tsp C C C 1 tsp

1

Brown rice, seasoned with light margarine Baking powder biscuit, prepared with vegetable oil Margarine Water

3 C

3 C

1 small tsp 1C

small tsp 1C

Antara cara yang terbaik adalah dgn kombinasi 5perkara nih 1) Ambil Fat Breaker...(phytochemical :Beta Glucan , Omega 3; sumber; oat, nasi perang, Fish Oil...klu nak shortcut ambil supplement... tablet safflower oil atau kapsul Fish Oil) 2) Ambil Fat Transporter ..(phytochemical:L-Carnitine ; sumber...limau, lemon, dan buah2an citrus yang lain..shortcut ambil tablet L-Carnitine) 3) Ambil Fat Burner.. (phytochemical: Cafeine ; sumber...teh o, nescafe, mocha, guarana,..shortcut ambil sachet Hydroxycut...clinically tested mmg berkesan) 4) Ambil MRP (Meal Replacement Food..ganti satu hidangan dr makan petang atau malam dgn Low Fat Skimmed Milk..atau pun mana2 produk Protien Shake) 5) Buat cardio exercise..paling mudah joging...1km=110k/kalori..!.kalau 5km dah 550k/kalori...cukup untuk bakar 4 senduk nasi= 2 hidangan nasi