Serving Size Guideline - LifeCare Diagnostic Medical Centre

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HEALTHY EATING STARTS TODAY !

LifeCare Diagnostic

November 26, 2020

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Start healthy eating by having a balanced meal consisting of a variety of food in moderate amounts.

SERVING SIZE
First, you will need to understand the nutrition facts label.

Next, you will need to know how a serving size looks like.

Small Chinese Bowl (D:9cm, V:150ml)
Medium Chinese Bowl (D:11cm, V:250ml)
Large Chinese Bowl
(D:16cm, V:450ml)

Plate
(D:23cm)

Glass (350ml)

Cup (150ml)

Mug (300ml)

Dessert Spoon (10ml)
Tea Spoon (5ml)

Chinese Scoop (20ml)
Rice Scoop (30ml)

Notes:
D = Diameter
V = Volume

1 cup or 2 scoops of cooked rice or noodles looks like:
Use your hand as a guide 1 fist size equivalent to		Use common household measurements 1 scoop equivalent to
1 cup or 2 scoops of cooked rice (100g) or cooked noodles (100g)		1/2 cup of cooked rice/cooked noodles (50g)
Please refer Table 1 for information on serving size for cereal, grains products and starchy vegetables.

Table 1: Serving size for cereals, grain products, and starchy vegetables

One servings of cereals, grain products and starchy vegetables (~30 g of carbohydrate per serving)
Food item	Household measurement	Weight (g)	Fat (g)	Energy (kcal)
Cereals and grain products
Rice, white, cooked	2 scoops	102	0.2	133
Rice, brown, cooked	2 scoops	130	1.1	145
Rice, porridge (plain)	2 cups	380	1.2	148
Kway Teow, wet	1 cup	107	0.0	151
Bee hoon, soaked	1 1/2 cup	110	4.6	190
Egg noodles, cooked	1 cup	120	2.5	170
Yellow noodles, wet	1 cup	100	1.1	181
Pasta, cooked	1 cup	100	0.9	154
Macaroni, cooked	1 cup	102	0.9	160
Udon noodles, wet	1 cup	100	1.8	132
Oats, rolled, raw	6 tablespoons	40	1.5	151
Muesli	1/2 cup	42	1.4	144
Multi-grain cereal, flake	6 1/2 tablespoons	40	0.8	144
Granola	1/2 cup	48	9.0	220
Breakfast cereal	1 cup	39	2.0	146
Corn flakes	1 cup	28	0.1	100
Biscuits, cream crackers	5 pieces	47	0.1	202
Marie biscuits	9 pieces	40	4.0	170
Biscuits, rice cracker	3 slices	37	1.3	149
Bread, white	2 slices	57	0.7	140
Bread, white	2 slices	56	0.7	149
Plain bun	1 piece	54	2.0	140
Roti Canai	1 piece	63	6.8	198
Chapati	1 piece	75	4.5	180
Idli	2 pieces	146	0.7	154
Thosai	1 piece	90	4.0	192
Starchy vegetables
Potato, raw	2 whole	150	0.1	115
Sweet potato, raw	1 medium	133	0.1	114
Yam, raw	1 cup	105	0.2	124
Corn kernel, canned	1 cup	164	2.2	116

Use your palm as a guide
1 palm size portion of meat, poultry, or fish looks like: (~75 grams cooked)
Use a matchbox as guide
1 matchbox size of meat, poultry or fish looks like: (~30g)
Please refer Table 2 for information on serving size for fish, poultry, meat, and legumes

Table 2: Serving size for fish, poultry, meat, and legumes

One serving of fish, poultry, meat, and legumes (~ 14 g of protein per serving)
Food item	Household measurement	Weight (g)	Fat (g)	Energy (kcal)
Fish and Shellfish
Anchovies, without head	2/3 cup	84	0.9	67
Mackerel	1 medium / 2 matchbox size	65	2.5	79
Pomfret, black	1 medium / 2 matchbox size	69	2.4	65
Catfish	1 medium / 2 1/2 matchbox size	77	2.4	81
Sardine	2 small / 2 matchbox size	62	2.1	73
Cockles , without shells	1 cup	116	1.4	86
Clam (lala), without shells	1/2 cup	98	1.0	87
Prawn	1/2 medium	81	0.2	60
Cuttlefish	1 medium / 3 matchbox size	88	1.1	62
Meat, poultry, and eggs
Beef, lean	2 matchbox size	61	1.3	67
Chicken, breast meat	2 matchbox size	76	6.0	116
Chicken, thigh	1 piece / 3 matchbox size	83	6.5	181
Mutton, lean	2 1/2 matchbox size	70	3.8	90
Pork, lean	3 matchbox size	82	17.2	156
Eggs, chicken	2 whole	92	10.2	142
Egg, white only	4 whole	134	0.0	68
Legumes
Tempeh	2 pieces	86	6.5	136
Soya bean curd (tau-hoo)	1 1/2 piece	200	6.8	134
Soya bean curd, sheet (Fucok)	3 sheets	32	7.4	145
Soymilk, unsweetened	2 glasses	500 ml	8.6	190
Baked beans	1 1/2 cups	360	1.1	290
Chickpea/dhall (cooked)	1 cup	50	1.3	170
Mung bean (cooked)	1 1/2 cups	50	0.2	160

Use common household measurement
2 slices of cheese looks like: 32g	1 cup of milk looks like: 200ml	4 tablespoons of milk powder looks like: 30g
Please refer to Table 3 for information on serving sizes for milk and dairy products.

Table 3: Serving size for milk and dairy products

One serving of milk and dairy products (~7 g of protein per serving)
Food item	Household measurement	Weight (g)	Fat (g)	Energy (kcal)
Cheese	2 slices	32 g	7.3	105
Milk, cow, low fat	1 cup	200 ml	3.0	95
Milk, cow, full cream milk	1 cup	200 ml	9.8	131
Milk, evaporated	1/2 cup	80 ml	6.4	169
Milk, powdered	4 tablespoons	30 g	8.4	127
Yogurt, plain	1 cup	200 ml	6.6	120

Use common household measurement
Size of whole fruit looks like:
Please refer to Table 5 for more information on serving size of fruit.

Table 4: Serving size for fruits

Food item	Household measurement	Weight (g)	Fat (g)	Energy (kcal)
Apple, red	1 medium	112	0.4	63
Orange	1 medium	131	0.2	62
Guava milk	1 slice	150	0.3	69
Banana, berangan	1 medium	60	0.2	62
Banana, emas	2 medium	68	0.2	67
Durian	3 cloves	54	1.8	83
Grapes	8 small	88	0.0	60
Papaya	1 slice	211	0.2	75
Pineapple	1 slice	141	0.1	64
Prunes	4 whole	21	0.1	62
Mango	1 small	106	0.5	74

Use your hand a guide
2 cupped hand equivalents to 1 cup of raw leafy green vegetables/td>
Use common household measurement
1 cup of raw, leafy vegetable looks like:
Please refer to Table 5 for more information for serving sizes for vegetables.

Table 5: Serving size for vegetables

Food item	Household measurement	Weight (g)	Fat (g)	Energy (kcal)
Bell pepper (green), raw	1 cup	149	0.3	30
Bitter gourd. raw	1 cup	93	0.2	16
Eggplant, raw	1 cup	82	0.1	20
Cabbage, raw	1 cup	89	0.1	22
Carrot, raw	1 cup	128	0.1	52
Chinese kai lan, raw	1 cup	91	0.2	18
Water spinach, raw	1 cup	56	0.1	11
Chinese long bean, raw	1 cup	91	0.0	45
Tomato, raw	1 cup	165	0.3	30

Food item	Household measurement	Fat (g)	Energy (kcal)
Butter/ margarine /oil	1 teaspoon	5.0	45
Mayonnaise	1 teaspoon	3.5	33
Peanut butter	1 teaspoon	2.5	30
Heavy cream	1 teaspoon	2.0	17
Cream cheese	1 teaspoon	0.6	18
Coconut milk	1 teaspoon	1.3	11

Food item	Household measurement	Fat (g)	Energy (kcal)
Almond	20 whole	14.0	162
Cashew nut	15 whole	12.0	194
Walnut	14 halves	18.5	185
Peanut	39 whole	14.0	161
Flaxseed	2 tablespoons	12.0	151
Pumpkin seeds	2 tablespoons	16.0	190
Chia Seeds	2 tablespoons	10.0	150

Food item	Household measurement	Weight (g)	Fat (g)	Energy (kcal)
Indian Bread
Roti telur	1 piece	135	14.0	356
Roti canai	1 piece	95	10.0	301
Chapatti	1 piece	100	9.0	300
Thosai	1 piece	90	4.0	192
Idli	1 piece	75	0.4	97
Gravy
Chutney	3 tablespoons	55	9.0	87
Green gram gravy	8 tablespoons	80	2.8	76
Yellow dhal gravy	8 tablespoons	80	2.0	58

Food item	Household measurement	Weight (g)	Fat (g)	Energy (kcal)
Soup based noodles
Mee rebus	1 plate (plate-23cm)	571	18.0	559
Mee bandung style	1 bowl (bowl- 11.5 cm)	450	6.0	549
Kuih-teow, rice noodles, bandung style	1 bowl (bowl- 11.5 cm)	450	27.0	540
Curry mee	1 bowl (bowl- 11.5 cm)	410	37.0	529
Mee-hoon, bandung style	1 bowl (bowl- 11.5 cm)	450	23.0	491
Mee , soup	1 bowl (bowl- 11.5 cm)	563	15	383
Lor Mee	1 bowl (bowl- 16.5 cm)	540	11	383
Penang Laksa	1 bowl (bowl- 16.5 cm)	629	5	381
Dried noodles
Kuih-teow, fried	1 plate (plate-23cm)	170	15	321
Mee-hoon, fried	1 plate (plate-23cm)	170	11	294
Wan tan mee, dried	1 plate (plate-23cm)	170	6	209

Food item	Household measurement	Weight (g)	Fat (g)	Energy (kcal)
Rice
Fried rice (chinese style)	1 plate (plate-23cm)	392	52	949
Fried rice with chicken pieces	1 plate (plate-23cm)	330	17	591
Char siew rice	1 plate (plate-23cm)	329	21	572
Chicken rice, with steamed chicken	1 plate (plate-23cm)	330	14	557
Chicken rice, with roasted chicken	1 plate (plate-23cm)	330	20	524
Rice, “Dagang”	1 plate (plate-23cm)	250	12	507
Coconut milk rice with fried egg, anchovies and chilli sauce	1 plate (plate-23cm)	210	14	494
Porridge
Minced pork porridge	1 bowl (bowl-16.5cm)	524	10.0	320
Fish porridge	1 bowl (bowl-16.5cm)	559	2.8	211
Rice porridge, plain	1 bowl (bowl-16.5cm)	546	1.6	207
Chicken porridge	1 bowl (bowl-16.5cm)	511	6.0	181

Food item	Household measurement	Weight (g)	Fat (g)	Energy (kcal)
Indian mackerel, fried in chilli	1 piece / 2 matchbox size	64	18.0	215
Indian mackerel, fried	1 piece / 2 matchbox size	60	9.0	167
Indian mackerel, in soya sauce	1 piece / 2 matchbox size	62	10.0	161
Red snapper, fried in chilli	1 piece / 2 matchbox size	60	8.0	155
Red snapper, in coconut milk	1 piece / 2 matchbox size	60	11.0	150
African bream, fried in chilli	1 piece/ 2 matchbox size	50	9.0	146
Black pomfret, fried	1 piece / 2 matchbox size	64	7	143
Red snapper, cooked in tamarind	1 piece / 2 matchbox size	60	7	138
Cuttlefish, fried in chilli	1 piece / 2 matchbox size	60	5	90
Indian mackerel, curry	1 piece / 2 matchbox size	64	2	67
Fish, steamed	1 piece / 2 matchbox size	62	2	57

Food item	Household measurement	Weight (g)	Fat (g)	Energy (kcal)
Beef
Beef, fried	2 pieces / 3 matchbox size	85	13	288
Beef rendang	2 piece / 3 matchbox size	90	14	227
Beef curry	2 piece / 3 matchbox size	90	5	130
Chicken
Chicken, fried	1 piece / 3 matchbox size	90	18	255
Chicken curry	1 piece / 3 matchbox size	96	13	195
Chicken kurma	1 piece / 3 matchbox size	103	14	179
Chicken, steamed	1 piece / 3 matchbox size	90	8	131
Egg
Fried egg	2 whole	92	14	180
Hard boiled egg	2 whole	92	10	144
Legumes
Deep fried tempeh	2 pieces	86	26	315
Soya bean curd, fried (tau-kua goreng)	1 piece	92	14.0	202
Tempeh, baked	2 pieces	86	7.0	116
Soy bean curd, steamed with soy sauce	1 piece	92	4.0	53

Food item	Household measurement	Weight (g)	Sugar content (g) Number of teaspoons	Calories (kcal)
Local kuih
Seri muka	1 piece	99	12.5 (2.5 teaspoons)	192
Lepat pisang	1 piece	65	10 (2 teaspoons)	130
Kuih keria	1 piece	55	10 (2 teaspoons)	99
Kuih koci	1 piece	40	10 (2 teaspoons)	92
Kuih Lapis	1 piece	40	10 (2 teaspoon)	90
Desserts
Cheesecake	1 piece	85	20 (4 teaspoons)	310
Ice-cream	1 cone	123	27 (5.5 teaspoons)	274
Butter cake	1 piece	67	28 (5.5 teaspoons)	262
Butter cookies	1 piece	30	6.1 (1 teaspoon)	140

Food item	Household measurement	Volume (ml)	Sugar content (g) Number of teaspoons	Calories (kcal)
Brown sugar milk tea with pearls	1 cup	500	92.5 (18.5 teaspoons)	437
Milk tea with pearls	1 cup	500	40 (8 teaspoons)	325
Orange juice	1 bottle	215	45 (9 teaspoons)	220
Chocolate milk	1 packet	250	16 (3 teaspoons)	185
Energy drink	1 can	330	40 (8 teaspoons)	160
Carbonated drink	1 can	330	35 (7 teaspoons)	140
Teh Tarik	1 glass	250	21 (4 teaspoons)	124
Chocolate malted drink	1 packet	200	16 (3 teaspoons)	120
Iced lemon tea	1 bottle	250	26 (5 teaspoons)	105
Yogurt drink	1 cup	200	19 (4 teaspoons)	100
Isotonic drink	1 can	325	19 (4 teaspoons)	81
Plain water	1 glass	200	0 (0 teaspoon)	0

KKLIU 1600/2021