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

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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