Oh! Per Serving

maksudnya,..selalu yg myoliza makan 3x sehari tu, BREAKFAST, LUNCH & DINNER..menu per serving tu kena lengkap, mesti contains ;

KARBOHIDRAT + PROTEIN + FAT  fat free or low fat

karbo = sumber dari sayur
protein = sumber dari lauk pauk, spt, ikan ,ayam, daging, or telor, termasuk udang and sotong,or ape2 lauk dr sumber natural, bukan processed food yer, not receommed (high sodium=garam)
fat = minyak ler,..so selalu goreng guna sikit jer minyak,yer

TO ALL ATKINERS,..SETIAP KALI MAKAN,..mesti check 3 benda nii, dlm menu yerr...;D
supaya sumber nutrient yg kita ambil cukup.

EAT HEALTHY, YOU LOSS NATURALLY.


***can check details per serving as below ; or superlink kt sebelah ATKINS COMMUNITY, FOOD LIST FOR PHASE 1,2,3 &4.


Food Exchange Lists

You can use the American Dietetic Association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods.


Vegetables

Fat-Free and Very Low-Fat Milk

Very Lean Protein

Fruits Lean Protein

Medium-Fat Proteins

Starches

Fats


Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals:

½ C Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)

1 C Raw vegetables or salad greens

½ C Vegetable juice

If you’re hungry, eat more fresh or steamed vegetables.


Fat-Free and Very Low-Fat Milk contain 90 calories per serving. One serving equals:



1 C Milk, fat-free or 1% fat

¾ C Yogurt, plain nonfat or low-fat

1 C Yogurt, artificially sweetened




Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:



1 oz Turkey breast or chicken breast, skin removed

1 oz Fish fillet (flounder, sole, scrod, cod, etc.)

1 oz Canned tuna in water

1 oz Shellfish (clams, lobster, scallop, shrimp)

¾ C Cottage cheese, nonfat or low-fat

2 Egg whites

¼ C Egg substitute

1 oz Fat-free cheese

½ C 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 Apple, banana, orange, nectarine

1 med. Fresh peach

1 Kiwi

½ Grapefruit

½ Mango

1 C Fresh berries (strawberries, raspberries, or blueberries)

1 C Fresh melon cubes

1⁄8th Honeydew melon

4 oz

Unsweetened juice

4 tsp Jelly or jam



Lean Protein choices have 55 calories and 2–3 grams of fat per serving. One serving equals:



1 oz Chicken—dark meat, skin removed

1 oz Turkey—dark meat, skin removed

1 oz Salmon, swordfish, herring

1 oz Lean beef (flank steak, London broil, tenderloin, roast beef)*

1 oz Veal, roast or lean chop*

1 oz Lamb, roast or lean chop*

1 oz Pork, tenderloin or fresh ham* HARAM NIIIH TAK BOLEH MAKAN FOR MUSLIM.HUHU

1 oz Low-fat cheese (with 3 g or less of fat per ounce)

1 oz Low-fat luncheon meats (with 3 g or less of fat per ounce)

¼ C 4.5% cottage cheese

2 med. Sardines

* Limit to 1–2 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 Whole egg (medium)**

1 oz Mozzarella cheese

¼ 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 Bread (white, pumpernickel, whole wheat, rye)

2 slices Reduced-calorie or "lite" bread

¼ (1 oz) Bagel (varies)

½ English muffin

½ Hamburger bun

¾ C Cold cereal

1⁄3 C Rice, brown or white, cooked

1⁄3 C Barley or couscous, cooked

1⁄3 C Legumes (dried beans, peas or lentils), cooked

½ C Pasta, cooked

½ C Bulgar, cooked

½ C Corn, sweet potato, or green peas

3 oz Baked sweet or white potato

¾ oz Pretzels

3 C Popcorn, hot air popped or microwave (80% light)





Fats contain 45 calories and 5 grams of fat per serving. One serving equals:



1 tsp Oil (vegetable, corn, canola, olive, etc.)

1 tsp Butter

1 tsp Stick margarine

1 tsp Mayonnaise

1 Tbsp Reduced-fat margarine or mayonnaise

1 Tbsp Salad dressing

1 Tbsp Cream cheese

2 Tbsp Lite cream cheese

1/8th Avocado

8 large Black olives

10 large Stuffed green olives

1 slice Bacon



Source: Based on American Dietetic Association Exchange Lists


SHARING IS CARING. MAKAN BIAR CUKUP JANGAN KURANG MAKAN.
WILL LOW YOUR METABOLISMA.