Page 174 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2
P. 174

Food Groups Avoid Eating                 Eat Moderate Amount
          Grains        • instant noodles, oil noodles,   • white rice, red rice, rice
                          e-fu noodles, fried rice, fried   vermicelli, macaroni, oatmeal
                          noodles                  • plain rolls, tea biscuits, wheat
                        • pineapple buns, cakes     crackers, crackers
          Vegetables    • vegetables cooked with a lot   • melons/gourds, leafy
          and fruits      of oil                    vegetables and starchy
                        • fried starchy vegetables, such   vegetables, such as potato,
                          as French fries and fried sweet   taro and sweet potato, which
                          potato                    are cooked with little oil
                        • coconut and its products, such as   • fresh fruits
                          coconut cream and coconut milk
          Milk &        • whole milk, whole evaporated  • skimmed milk or low-fat milk
          alternatives    milk, condensed milk,    • low-fat cheese
                          chocolate drinks
                        • ice-cream, whole-fat cheese  • calcium-fortified soy milk
          Meat, fish, egg  • roasted meat, barbecued pork,  • various kinds of lean meat
          & alternatives  chicken wings, chicken feet  • poultry with skin and fat
                        • luncheon meat, sausages,   trimmed off
                          preserved Chinese sausages,   • fish, shrimps
                          offal                    • chicken eggs
                        • fish heads, squids, cuttlefish,
                          roe, shrimp paste
                        • salted eggs, lime-preserved
                          eggs
          Dried beans,   • fried bean products, such as   • red beans, black-eyed peas,
          nuts            bean curd puff, fried tofu   soybeans and its products,
                          (bean curd) and fried bean   such as tofu (bean curd) and
                          curd sticks               dried tofu
                        • deep-fried peanuts, deep-fried  • unsalted baked peanuts and
                          walnuts                   walnuts with no added oil
          Fats          • lard, chicken fat, coconut oil,   • canola oil, peanut oil, corn oil,
                          salad dressing, margarine   olive oil, soft margarine, etc.
                          stick, etc.
          Soups/drinks  • fatty bone soup, chicken feet   • tea, clear soup with fat
                          soup, fish head soup, chicken   skimmed off
                          with coconut soup


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