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Balanced Diet & Nutrition >>>

Dr. Weil's anti-inflammatory food pyramid

anti-inflammatory-food-pyramid

HEALTHY SWEETS
How much: Sparingly
Healthy choices: Unsweetened dried fruit, dark chocolate, fruit sorbet
Why: Dark chocolate provides polyphenols with antioxidant activity. Choose dark chocolate with at least 70 percent pure cocoa and have an ounce a few times a week. Fruit sorbet is a better option than other frozen desserts.

RED WINE
How much: Optional, no more than 1-2 glasses per day
Healthy choices: Organic red wine
Why: Red wine has beneficial resveratrol antioxidant activity. Limit intake to no more than 1-2 servings per day. If you do not drink alcohol, do not start.

Here are four foods that are good sources of resveratrol:

Red Grapes: Grapes don’t have to be fermented to contain this antioxidant. It’s actually found in the skin of red grapes along with other nutrients, such as minerals manganese and potassium and vitamins K, C and B1.

Peanut Butter: Peanut butter is great for dressing up apples and celery, but it also contains some resveratrol (up to .13 mg per cup). Peanut butter is a great source of niacin and manganese.

Dark Chocolate: In dark chocolate, resveratrol blends nicely with other antioxidants and also minerals, such as iron, copper and manganese. Who doesn’t like chocolate?

Blueberries: Blueberries don’t have quite as much resveratrol as grapes, but they are also a great source of other antioxidants, dietary fiber, vitamins C and K and manganese.

SUPPLEMENTS
How much: Daily
Healthy choices: High quality multivitamin/multimineral that includes key antioxidants (vitamin C, vitamin E, mixed carotenoids, and selenium); co-enzyme Q10; 2-3 grams of a molecularly distilled fish oil; 2,000 IU of vitamin D3
Why: Supplements help fill any gaps in your diet when you are unable to get your daily requirement of micronutrients.

TEA
How much: 2-4 cups per day
Healthy choices: White, green, oolong teas
Why: Tea is rich in catechins, antioxidant compounds that reduce inflammation. Purchase high-quality tea and learn how to correctly brew it for maximum taste and health benefits.

HEALTHY HERBS & SPICES
How much: Unlimited amounts
Healthy choices: Turmeric, curry powder (which contains turmeric), ginger and garlic (dried and fresh), chili peppers, basil, cinnamon, rosemary, thyme
Why: Use these herbs and spices generously to season foods. Turmeric and ginger are powerful, natural anti-inflammatory agents.

OTHER SOURCES OF PROTEIN
How much: 1-2 servings a week (one portion is equal to 1 ounce of cheese, 1 eight-ounce serving of dairy, 1 egg, 3 ounces cooked poultry or skinless meat)
Healthy choices: High quality natural cheese and yogurt, omega-3 enriched eggs, skinless poultry, grass-fed lean meats
Why: In general, try to reduce consumption of animal foods. If you eat chicken, choose organic, cage-free chicken and remove the skin and associated fat. Use organic dairy products moderately, especially yogurt and natural cheeses such as Emmental (Swiss), Jarlsberg and true Parmesan. If you eat eggs, choose omega-3 enriched eggs (made by feeding hens a fl ax-meal-enriched diet), or organic eggs from free-range chickens.

COOKED ASIAN MUSHROOMS
How much: Unlimited amounts
Healthy choices: Shiitake, enokidake, maitake, oyster mushrooms (and wild mushrooms if available)
Why: These mushrooms contain compounds that enhance immune function. Never eat mushrooms raw, and minimize consumption of common commercial button mushrooms (including crimini and portobello).

WHOLE SOY FOODS
How much: 1-2 servings per day (one serving is equal to ½ cup tofu or tempeh, 1 cup soymilk, ½ cup cooked edamame, 1 ounce of soynuts)
Healthy choices: Tofu, tempeh, edamame, soy nuts, soymilk
Why: Soy foods contain isoflavones that have antioxidant activity and are protective against cancer. Choose whole soy foods over fractionated foods like isolated soy protein powders and imitation meats made with soy isolate.

FISH & SEAFOOD
How much: 2-6 servings per week (one serving is equal to 4 ounces of fish or seafood)
Healthy choices: Wild Alaskan salmon (especially sockeye), herring, sardines, and black cod (sablefish)
Why: These fish are rich in omega-3 fats, which are strongly anti-inflammatory. If you choose not to eat fish, take a molecularly distilled fish oil supplement that provides both EPA and DHA in a dose of 2-3 grams per day.

HEALTHY FATS
How much: 5-7 servings per day (one serving is equal to 1 teaspoon of oil, 2 walnuts, 1 tablespoon of flaxseed, 1 ounce of avocado)
Healthy choices: For cooking, use extra virgin olive oil and expeller-pressed organic canola oil. Other sources of healthy fats include nuts (especially walnuts), avocados, and seeds – including hemp seeds and freshly ground flaxseed. Omega-3 fats are also found in cold water fish, omega-3 enriched eggs, and whole soy foods. Organic, expeller pressed, high-oleic sunflower or safflower oils may also be used, as well as walnut and hazelnut oils in salads and dark roasted sesame oil as a flavoring for soups and stir-fries
Why: Healthy fats are those rich in either monounsaturated or omega-3 fats. Extra-virgin olive oil is rich in polyphenols with antioxidant activity and canola oil contains a small fraction of omega-3 fatty acids.

WHOLE & CRACKED GRAINS
How much: 3-5 servings a day (one serving is equal to about ½ cup cooked grains)
Healthy choices: Brown rice, basmati rice, wild rice, buckwheat, groats, barley, quinoa, steel-cut oats
Why: Whole grains digest slowly, reducing frequency of spikes in blood sugar that promote inflammation. “Whole grains” means grains that are intact or in a few large pieces, not whole wheat bread or other products made from flour.

PASTA (al dente)
How much: 2-3 servings per week (one serving is equal to about ½ cup cooked pasta)
Healthy choices: Organic pasta, rice noodles, bean thread noodles, and part whole wheat and buckwheat noodles like Japanese udon and soba
Why: Pasta cooked al dente (when it has “tooth” to it) has a lower glycemic index than fully-cooked pasta. Low-glycemic-load carbohydrates should be the bulk of your carbohydrate intake to help minimize spikes in blood glucose levels.

BEANS & LEGUMES
How much: 1-2 servings per day (one serving is equal to ½ cup cooked beans or legumes)
Healthy choices: Beans like Anasazi, adzuki and black, as well as chickpeas, black-eyed peas and lentils
Why: Beans are rich in folic acid, magnesium, potassium and soluble fiber. They are a low-glycemic-load food. Eat them well-cooked either whole or pureed into spreads like hummus.

VEGETABLES
How much: 4-5 servings per day minimum (one serving is equal to 2 cups salad greens, ½ cup vegetables cooked, raw or juiced)
Healthy Choices: Lightly cooked dark leafy greens (spinach, collard greens, kale, Swiss chard), cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, bok choy and cauliflower), carrots, beets, onions, peas, squashes, sea vegetables and washed raw salad greens
Why: Vegetables are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Go for a wide range of colors, eat them both raw and cooked, and choose organic when possible.

FRUITS
How much: 3-4 servings per day (one serving is equal to 1 medium size piece of fruit, ½ cup chopped fruit, ¼ cup of dried fruit)
Healthy choices: Raspberries, blueberries, strawberries, peaches, nectarines, oranges, pink grapefruit, red grapes, plums, pomegranates, blackberries, cherries, apples, and pears – all lower in glycemic load than most tropical fruits
Why: Fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Go for a wide range of colors, choose fruit that is fresh in season or frozen, and buy organic when possible.

Additional Item:

WATER
How much: Throughout the day
Healthy choices: Drink pure water, or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day.
Why: Water is vital for overall functioning of the body.

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Balanced Diet & Nutrition >>>

Eat healthy and balanced diet with RM100 per week

By NKKhoo

weekly food plan

Besides the basic vegetables and fruits as shown in the photo for my weekly diet plan, I also make sure that these below foods must be available on my dining table.

1. An oatmeal per day
2. One to two liters fresh milk
3. 400g pure yogurt
4. 10 slices of cheese
5. 10 eggs
6. Two to three meals of fresh fish like salmon, stingray , loach (ikan keli), etc.
7. 300g tempeh
9. 3 avocado fruits
10. Black fungus or seaweed or mushroom per meal

White rice, chicken and red meat are foodstuff missing from my weekly diet plan. I still eat rice, chicken and red meat like bak kut teh in my monthly happy hour diet plan.

Drink wise is each day must drink a big cup of green tea or ginger tea or fruit juice and a minimum of 1500 cc boiling water.

Other drinks like less sugar coffee and milo is drunk sparingly. I consume less than 1 kg of sugar for six months and less than a small pack of salt for a year.

I do take supplement vitamin like B-group and C to control my mouth ulcer. The frequency of mouth ulcer is reduced from non-stop recurring to monthly cycle and sometimes to two-month cycle.

Above diet plan is derived from the food pyramid chart.

Weekly food budget is about RM 100 and monthly food budget is about RM500. Basically you can eat balanced diet food with RM500 per person in Kuala Lumpur.

Other vegetables and fruits in my routine shopping list.