All about calories and foods in Malaysia

Moon cake

2012-10-01T17:51:00.000+08:00

Some say it was Latern festival, some say moon cake festival and other say Mid Autumn Festival.
All I know.....it is time to enjoy some moon cakes! The first moon cake that I had this year was a lotus paste single yolk moon cake. I don't quite like it as it was a bit too sweet for me. Although I already knew that it is high in calories, I still decided to take a look at the label.

Serving size: 185g/ moon cake

Calories: 906 kcal

Carbohydrate: 101g

Protein: 12.3g

Fat 43.8g

Walau eh...one mooncake is about 60% of my daily calories requirement!

Or equivalent to 4 Chinese bowls of rice in terms of the calorie value.

Luckily I only took 1/8 mooncake each time !

What about the one without egg yolk? It ranges from 700-800kcal each.

I love coconut juice

2011-05-14T11:59:00.007+08:00

The weather is really hot and dry in Kuching. The temperature can goes up to 36'C. I have been sweating a lot and always feel so thirsty. Sometimes, it makes me crave for some young coconut juice...

Coconut juice
Net weight: 250ml(1 cup)
Calories: 55kcal
Fat:0g
Protein:0g
Carbohydrate:14g
Fibre: 0g
Sodium: 3mg
Potassium: 496mg

Summary: It does not contain fat or protein, low in calories and the carbohydrate content is equivalent to 1 serving. It is also high in Potassium, good for athletes as an alternative to sports drinks as the content of sodium can be increased by adding in some salt. However, for those with kidney failure who needs fluids restriction with elevated potassium levels, be cautious with this coconut juice.

Coconut flesh, old or young? Vs coconut milk?

2011-05-14T11:58:00.031+08:00

When we were having dinner not long ago, a friend asked me, " Karene, why people says coconut is fattening? Which part is more fattening? Its flesh or the juice?"

Coconut flesh, old (thick, hard and whitish flesh)
Net weight: 100g
Calories: 357kcal
Fat:34.5g
Protein:6.8g
Carbohydrate:4.7g
Fibre: 4.6g
Sodium: 3mg
Potassium: 285mg

Coconut flesh, young (jelly-like, slightly white, aloe-look)
Net weight: 100g
Calories: 38kcal
Fat:1.5g
Protein:1.1g
Carbohydrate:5g
Fibre: 0g
Sodium: 15mg
Potassium: 483mg

Summary: Old coconut is 9 times higher in calories and 23 times higher in fat content as compared to young coconut. The protein and fibre in old coconut is higher and the carbohydrate content is about the same. The potassium and sodium in young coconut is higher makes it a better choice for physically active adults with higher sweat loss and frequent muscle cramping during exercise. So, opt for young one if you are concern of what you eat.
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"What? Coconut milk? Oh Gosh....I ate so much nasi lemak....die liaw lah"
Karene's response, "..........." (speachless)

Coconut milk (Santan)
Net weight:14g (1 tbsp/3 tsp)
Calories: 39kcal
Fat:4g
Protein:0.4g
Carbohydrate:0.4g
Fibre: 0g
Sodium: 2mg
Potassium: 56mg

Coconut powder (Santan)
Net weight:6g (1 tbsp/3 tsp)
Calories: 41kcal
Fat3.6g
Protein:0.7g
Carbohydrate:1.5g
Fibre: 0g
Sodium: 2mg
Potassium: 32mg

Summary: Santan is considered as fat exchange when we do the comparison. (A teaspoon of oil provides 45 calories and 5 g of fat.) So, 1 tablespoon or 3 teaspoons of santan (milk/powder) is equivalent of a teaspoon of oil/fat. Common Malaysian foods with santan are nasi lemak, curry, laksa kuching, desert with santan, local vege masak lemak, local kuih and etc. If you are controlling your weight, watch out for these hidden fat.

All about rojak

2010-11-19T22:58:00.001+08:00

It has been quite some time I have not update my blog about food. Until recently a friend asked me about the calories content of rojak. I am not so fancy about rojak. But in Kuching, you can really get a nice Fruit Rojak and Chicken Rojak.

Fruit Rojak (1 plate)
Net weight: 250g/bowl
Calories: 443kcal
Fat:20g
Cholesterol: 28mg
Protein:15.5g
Carbohydrate:51g
Sodium: 680mg

Indian Rojak (1 plate)
Net weight: 330g/bowl
Calories: 752kcal
Fat:51.2g
Protein:25.1g
Carbohydrate:47.9g
Sodium: 901mg

Mee Rojak (1 plate)
Calories: 898kcal

Summary:
Personally, I prefer Fruit Rojak. Not so oily and healthier choice. Want to try? Just give me a call if you happen to be in Kuching...

Plain Rice

2010-10-11T20:47:00.003+08:00

Usually when I mention or compare the calories content of certain foods, I will use rice as the reference. So let us take a closer look at the nutrition value of the plain rice itself.

Plain Rice (1 plate)
Net weight: 159g/bowl
Calories: 207kcal
Fat:0.2g
Protein:3.7g
Carbohydrate:47.6g
Sodium: 10mg

Summary:
Did you see the difference between fried rice and plain rice? The fat and the sodium contents are so much lower....Next rime, try to learn to enjoy the original taste of the rice itself. It taste especially good when you are hungry....

Fried rice

2010-10-11T20:29:00.001+08:00

I seldom eat fried rice. Not because of its high calories content. Simply because I prefer the fragrance of the plain rice itself. Besides, the MSG that they use tends to make me feel so thirsty....

Chicken Rice (1 plate)
Net weight: 330g/plate
Calories: 637kcal
Fat:25.1g
Protein:16.2g
Carbohydrate:86.8g
Sodium: 1465mg

Summary:
Hmmm.....The calories of a plate of fried rice is 3 bowls of rice. And it is so much higher in sodium too....

The food for my life

2010-09-18T08:42:00.005+08:00

My friend asked me these questions. What do you want in your life? What are you searching for in your career? Money? Love? Fame? Wealth? Health? Hmmmm.....I am not a greedy person. As in nutrition, when we say it is not the more the better, the same thing goes to life. All these while I know that I want a balance in family life and career, love and money, wealth and health. At the same time, I learn to be moderate in everything. And of course life can not be too dull, otherwise I will get bored easily. So, I need some spices to add up to the variety. All the sourness, sweetness, bitterness and spiciness of it makes up the taste of my life. These are the 3 main keys for healthy balance diet and it also applies to my life. All I am looking for is the Quality of Life. In order to achieve that, I have to sacrifice certain things too. I want people around me to be happy, especially the one who loves me very much. And I wish I can spread the happiness to everyone too so all of us can share the same Quality of Life.

Please don't scold me...

2010-09-09T10:58:00.011+08:00

I remembered that I have a patient by the name of Mr. S, who was always forced by Dr. P to come for dietary review. He presented with all the co-existing diseases, went for his CABG, don't know how many times of Angiograms and admissions. But his control remained the same at all time. His compliance to the dietary advices and exercise was still damn poor after so many times of follow-up. Dr. P also didn't know what else to do with him.
I knew he was so reluctant to see me, and he even told the clinic nurse that he refused to see me. "Am I not good enough to educate him?" I asked myself this question for many many times. To be honest, I don't like to see him anymore but because of the respect to Dr.P, everytime, I will have to reemphasize on Diabetic Diet to him again and again.
And one day, when Dr. P insisted on either starting him with an additional drug or insulin and sent him over to me, he came with his wife. Before I raised my voice, he said, "Please don't scold me...I have already been scolded by Dr. P." So, I took a deep breath and said, "I am not going to tell you anything today. Now, you tell me, how do you want me to help you this time?" Then he started to tell me his story.....and his wife was in tears.

(A bit look like Mr. S)

I decided to send him back, "You go back, sit down and discuss with your wife properly, do you want to restart everything all over again, the diet, exercise and the weight loss program? Are you determine to make changes to your life? Once you have decided, come back to me."
He came back the next day with his wife. So, I reviewed his dietary intake, his lifestyle and his medicines regime. Oh gosh....then only I found out that he didn't take medicine according to the advice too. He took them on and off and at anytime he liked.

So, I came out with a time table of foods and medicine timing, blood sugar checking schedule, exercise regime and explained to him all the reasons behind those restrictions one by one. I told him that, "I have never gave up on you and I hope you will not give up too." He promised me that he will comply this time and I believed that he will.

(Of course the restriction does not looks like this....)

2 weeks later when he came for review, not to my surprise, his blood sugar level started to stabilize. He was glad to see the changes. I asked him, " How do you feel now?" He answered," I feel so great. Now I understood why I should follow your advice and thanks for taking so much time to explain to me all the theories behind those restrictions."

Hmm....I just want to let him know that, I feel great to be able to help him too.

Raya with Ketupat

2010-09-08T15:30:00.005+08:00

I was searching for nutrition information on ketupat but couldn't find any. So, I plan to estimate the calories based on the recipe. I ask my colleague, " I kg glutinous rice can make up to how many ketupat?" Unfortunately, she says, "My mum also wasn't sure bout that." I am wondering, isn't it making ketupat an essential tradition for Malays during Raya celebration?
So, I continue to search and managed to find the one listed in Malaysian Healthful Recipe published by Nutrition Society of Malaysia. It is the recipe origins from Northern West Malaysia which is known as Ketupat Pulut Palas.

'Healthy' Ketupat

(Net Weight: 180g/serving)
Calories: 667kcal
Fat:28.4g
Protein:12.5g
Carbohydrate:97.9g

It only mention the serving size in gram. But looking at the carbohydrate content, one serving should be 2 ketupats.

Summary:
2 ketupats or 1 serving here is equivalent to 3 bowls of rice. Since this recipe is listed in the Malaysian Healthful Recipe, I assume that it is lower in calories and fats compared to the ordinary one. Walau eh....that means the ordinary ketupat is even more fattening wor...

Fried, Rendang or Curry?

2010-09-06T10:32:00.004+08:00

Fried, rendang or curry beef? Which one do you prefer. For me.....hmmm......I would say all are nice. But I will opt for rendang if I have to choose only one. Hahaha. What about you?

Beef, fried

(Net Weight: 85g/2 pieces)
Calories: 288kcal
Fat:13.2g
Protein:26.4g
Carbohydrate:16g

Beef, curry
(Net Weight: 90g/2 pieces)
Calories: 130kcal
Fat:5.1g
Protein:13.1g
Carbohydrate:7.7g

Beef, rendang

(Net Weight: 50g/2 pieces)
Calories: 127kcal
Fat:8.3g
Protein:9.1g
Carbohydrate:3.9g

Summary:
Please takes note at the net weight and the serving size when you refer to the calories and nutrients contents and not the photos shown. Here, it refers to 2 pieces only.....Not the whole bowl or plate. The photo is just showing the cooking methods or the food items only.

Satay for Raya

2010-09-06T09:47:00.013+08:00

Count down for Raya now. I can't wait to taste all the nice foods during open house especially the satay. The gravies are just so delicious. How much can you eat? 10 sticks?

Beef Satay
(Net Wt: 120g/10 sticks)
Calories: 250kcal
Fat:8g
Protein:45g
Carbohydrate:1g

Chicken Satay
(Net Wt: 100g/10 sticks)
Calories: 230kcal
Fat:6g
Protein:42g
Carbohydrate:2g

Mutton Satay
(Net Wt: 110g/10 sticks)
Calories: 240kcal
Fat:6g
Protein:48g
Carbohydrate:0g
Satay gravies (Net Wt: 86g/half cup)
Calories: 129kcal
Fat:1.1g
Protein:12.8g
Carbohydrate:17.1g
Summary:
10 sticks with the gravies will provide you with the calories of 1.5 bowl of rice. Hmm....think twice before you indulge in it.

RNI for Malaysia 2005

2010-09-04T10:14:00.003+08:00

In nutrition, it is not the more the better. It is the matter of balance up everything to meet our individual needs. Many people will then ask, how do I know whether I am getting enough or not? And how much is not too much? As dietitians/nutritionists, we will do an individualized assessment of daily energy expenditure and intake to get an idea whether a person is taking enough or not. This involves some calculation and understanding of the calories contents of foods and calories expenditure during certain activity within 24 hours.
For general guideline, you may refer to the table of Recommended Nutrient Intake for Malaysia 2005.

Where is my Nasi Lemak ORI?

2010-08-18T08:04:00.009+08:00

Normally my colleagues will have their breakfast at the hawkers stalls downstairs. But they are all closed due to the fasting month. I saw some of them brought some nasi lemak yesterday. Hmm....looks delicious.
I still remember when I was staying at Matang Jaya, I used to stop by the bus stop to grab a pack of "Nasi Lemak ORI" (which is very famous that time.) on my way to work. RM 1.50 per pack. The old couple were really friendly and they never hesitate to give me more 'sambal' when I told them I really like it very much. I have not been eating it since I have moved to my new house 3 years back.
Last sunday, when I went for my marketing, it has changed to a different stall. Can anyone tells me where is my "Nasi Lemak ORI"?

Nasi Lemak
(Net Weight: 230g/plate)
Calories: 389kcal
Fat:13.1g
Protein:9.7g
Carbohydrate:58.2g

Summary:
This calories content apply to the simplest nasi lemak, not including the one with fried egg, fried chicken or rendang. One pack is enough for my breakfast. What about you?

Currypuff

2010-08-02T15:24:00.002+08:00

This is one of the famous Malay kuih in Malaysia. I like currypuff too. I still remember when I went to Bukit Jalil for training, I used to walk for half an hour everyday to ISN office. On my way, I love to grab some currypuffs from the Malay stall by the roadside. I can get 3 pieces for RM 1 at that time. Nani, Nazrah and the interns were my gang for breakfast. Oh, I miss them so much. I mean those days with my friends, not the currypuff oh.

Twisted Currypuff
(Net Weight: 59g/piece)
Calories: 127kcal
Fat:9.9g
Protein:3.1g
Carbohydrate:6.6g

Currypuff
(Net Weight: 40g/piece)
Calories: 128kcal
Fat:5.6g
Protein:1.9g
Carbohydrate:17.3g

Summary:
2 pieces will give you calories of more than a bowl of rice. At that time, I walk almost an hour a day. So I can still afford to have it. But now I have not been eating them for quite some time already.

Doughnut oh doughnut

2010-08-02T15:02:00.004+08:00

My colleague bought some doughnuts from Big Apple Doughnut at The Spring Shopping Mall, Kuching.

Doughnut oh doughnut, you are so tempting. I had half of it and heard her screaming. "Oh no! My weight increased 400gm after I had 3 pieces of doughnut!" She has just started her weight loss program with exercise. Well, what I can say is that, this is not the right way to check your weight before and after eating, my dear. And 3 pieces seems to be too much lah. Just be mindful of what you are eating next time, ok?

Doughnut
(Net Weight: 75g/piece)
Calories: 268kcal
Fat:7.8g
Protein:7.1g
Carbohydrate:42.4g

Summary:

3 pieces will give us 808kcal with 23.3g of fat which is equivalent to 3.5 bowls of rice. And the information on doughnut is based on the ordinary one without the sugar/cream/chocolate coating.

Want to quit?

2010-07-29T09:11:00.003+08:00

Have you ever had the feeling to quit when you just started the exercise program? Have you ever said, "forget about the calories" when you are so tempted with your favorite high calories foods? Have you ever feel so bad for not able to control your food intake? It's all about your mindset, your thought and your belief. Get rid of all those negative thinking and try this.

Summary:
You can try to watch this short movie clip every morning to motivate yourself.

Fry, barbecue or turn Paul the 'Psychic' Octopus into a seafood salad or paella?

2010-07-26T12:44:00.004+08:00

Many people threaten to fry, BBQ or turn Paul into a seafood salad after his predictions which were 100% (8/8) correct for the 2010 World Cup. If you ask me, I would prefer a set of octopus sushi. Hehe.My interest is how heavy is Paul the Octopus?

Whole Frozen Octopus (85g/piece)
Calories: 140kcal
Fat:2g
Protein:25g
Carbohydrate:4g
Cholesterol: 80mg
Sushi, Octopus (85g)
Calories: 70kcal
Fat:0.9g
Protein:12.7g
Carbohydrate:1.9g
Cholesterol: 41mg

Summary:
Please don't eat him. He looks so cute and innocent.

Pisang goreng

2010-07-26T11:27:00.003+08:00

A lot of people try hard to reduce their weight by doing all kind of exercises. But after the workout at the gymn or jog for an hour, they really think they have burn enough calories. So, they drive home happily and stop at one of the hawkers' stall to grabs some favourite pisang goreng. In Matang Jaya Kuching, you can get up to 7 pieces for RM 1 only. Cheap hah?

Pisang goreng (Net Weight: 65g/piece)
Calories: 126kcal
Fat:1.3g
Protein:2.9g
Carbohydrate:24.4g

Summary:
7 pieces will give you 882 calories and 20.3g of fat. 60 minutes jog on treadmill at 5 meter per hour will only burn half of the calories that you have just consumed.

Chicken Rice

2010-07-26T11:07:00.003+08:00

Whenever I went to SCR, hubby and I would love to order 2 sets of roasted/steammed chicken rice. It comes with a drink and this time is the ice lemon tea.

Chicken Rice (1 plate)
Calories: 476kcal
Fat:14.5g
Protein:20.2g
Carbohydrate:66.5g
Ice Lemon Tea (1 glass) with 4 teaspoons of sugars
Calories: 80kcal
Fat:0g
Protein:0g
Carbohydrate:20g

Summary:
Luckily I don't drink tea. I let hubby had half bowl of my chicken rice and both glasses of the ice lemon tea. So, his calories intake for dinner was 874 calories. Haha. He really needs to put on more weight.

Sugar contents in some of the foods-part 2: healthier choices

2010-07-21T13:02:00.002+08:00

Not all are high in sugars. Of course there are many healthier choices out there.

Sugar contents in breakfast cereals

Sugar content in fruits and vegetables

Now, let us compare the sugar contents in those foods with the natural sugars in carrots.

Summary:
Really eye opening for me when I look into the sugar contents in these foods. Thanks to Dr. Chew who requested this information. Although these foods are not commonly found in Malaysia, but you will be able to find them on the imported foods' shelves like in Ta Kiong at The Spring. (Reference: www.sugarstacks.com)

Sugar contents in some of the foods-part 1

2010-07-21T12:54:00.001+08:00

I believe some of you are aware of this already. I find this information quite useful and easy to understand. Some of the food labels actually say "Naturally sweetened with sugars" or "Less sugars". But, have you ever wonder how much is the content of sugars in it?

Sugar contents in beverages

Sugar contents in cookies

Sugar contents in deserts

Sugar contents in snacks

Sugar contents in shakes and smoothies

Sugar contents in sauces and condiments

Summary:
One cube of sugar here represent a teaspoon which is equivalent to 4g. (Reference:www.sugarstacks.com)

J&J's Roti Canai

2010-07-19T22:12:00.008+08:00

If you ask me whether I still remembered the time when we had our meeting till 3.30am in the morning continuously for a few nights with our boss in SUKMA Contingent Camp? I would say, "Oh, hmmm....yeah...". All I can remembered was the tasty roti canai from J&J Cafe at Tabuan Laru. The curry tasted fantastic with the roti canai especially when we were starving while listening to the old man. I just can't remember what was he nagging about.....Ha. If anyone of you who were there remembered how I drained the oil from its gravy? And guess what was his facial expression and how he responded? Ha. I don't think I could ever forgotten that. And he even shouted, "Hey...what a waste!" Wakakaka.

After almost 2 months, I went back to J&J yesterday for breakfast. Plain Roti Canai with chicken curry and Horlicks O. Let see how much calories have I consumed, huh?

Nutrients contents:
Roti Canai (Net Weight: 95g/piece)
Calories: 301kcal
Fat:10.3g
Protein:6.7g
Carbohydrate:45.5g

Gravies (Net Weight: 80g-1/2 cup)
Calories: 58kcal
Fat:2.2g
Protein:2.5g
Carbohydrate:7.2g
Chicken curry (Net Weight: 65g-1 small piece)
Calories: 98kcal
Fat:6.6g
Protein:8.2g
Carbohydrate:1.4g
Horlicks (Net Weight: 50g)
Calories: 177.5kcal
Fat:1.6g
Protein:5.3g
Carbohydrate:35.6g

For those who like roti telur....

Roti Telur (Net Weight: 135g/piece)
Calories: 356kcal
Fat:13.5g
Protein:12.4g
Carbohydrate:46.2g

Summary:
Oh My Lady Gaga......That's total of 635 calories with 20.7g of fat for just a breakfast!!! That's two times of my usual intake, man. It's all J&J's fault lah.....

Karate Kid Vs Nutrition.

2010-07-08T11:32:00.005+08:00

I have just watched the movie with hubby last night. I like it when the kid got frustrated and said, " Be respectful, I got it. I put on my jacket a thousand times and I took it off a thousand times." "You don't know Kung Fu." And Jacky Chan replied, " Kung Fu lives in everything we do. It lives in how we put on the jacket, how we take off the jacket. And lives in how we treat people.Everything is Kung Fu"

This is what happen in our daily life. We repeatedly eating everyday almost the same foods. We eat a thousand meals and shit a thousand times. And sometimes, we get frustrated about why are we eating a healthy balance diet and what's next? Then, we end up indulging in foods.
So, when you met a friend of dietitian or nutritionist like me, the first and the only concern is not to get to know me, but to ask, " How to lose weight?" When you do not get the answer that you want from me, you will only say, "You don't know nutrition."
All I can say is, "Nutrition lives in everything we do. It lives in how we eat and drink, how we shit and how we exercise. And lives in how we treat our body with the foods." Nutrition is all about how to apply what we already know in our life everyday. So, next time when you are undecidable about what to eat or drink, or whether to exercise or not, think about what Jacky Chan said in the movie.....

Skin or skinless chicken?

2010-07-08T10:36:00.002+08:00

Whenever I go to fresh market, I will always request the skin to be removed. No doubt, skin makes the chicken taste better. Removing the skin is to just to help me to reduce the temptation to eat them. If you are concern about your cholesterol intake, take a look at the difference between chicken parts with and without skin.

Cholesterol content in Kampung Chicken:
Drumstick (Weight: 91g)
with skin: 64mg without skin: 39mg
Thigh ( Weight: 210g)
with skin:108mg without skin:30mg
Backbone (Weight: 125g)
with skin:25mg without skin:8mg
Wings (Weight: 127g)
with skin:85mg

Cholesterol content in ordinary Chicken:
Thigh (Weight:175g)
with skin:101mg
Tail portion (Weight:16g)
1 whole:25mg

Summary:
You can easily reduce your cholesterol intake as much as 50-75% just by removing the skin. Easy, isn't it?

Which part of chicken to choose?

2010-07-08T10:10:00.003+08:00

People always like to ask me this question. Honestly, I love the ribs and chicken wings. Hahaha. When I compare the nutrient contents for the different parts of chicken, I will prefer to use household measurement rather than 100g. Coz, nobody will eat 200g of wings, right?

Nutrients contents:
Chicken breast meat:
Weight:132g (1 piece)
Calories: 198kcal
Fat:10.2g
Protein:24.2g
Carbohydrate:2.4g

Chicken thigh:
Weight:125g (1 small)
Calories: 215kcal
Fat:16.5g
Protein:16.6g
Carbohydrate:1.2g

Chicken wings:
Weight:170g (2 small)
Calories: 172kcal
Fat:13.2g
Protein:13g
Carbohydrate:0g

Chicken feets:
Weight:154g (10 feets, deboned)
Calories: 178kcal
Fat:9.8g
Protein:22.6g
Carbohydrate:0g

Summary:
If I am to compare per 100g, then chicken wings and thigh are higher in fats which is two times the breast meat. Breast meat has the lowest calories of all other parts. So, make your wise choice.