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Food

Saturated

Monounsaturated
As weight percent (%) of total fat

Polyunsaturated

Cooking oils Canola oil Corn oil Olive oil Sunflower oil Soybean oil Coconut oil Dairy Products Cheese,regular Cheese,light Milk, whole Milk, 2% Ice cream, gourmet Ice cream, light Meats Beef Ground sirloin Pork chop Ham Chicken breast Chicken Turkey breast Turkey drumstick Fish,orange roughy Salmon Hot dog, beef Hot dog, turkey Burger, fast food Cheeseburger, fast food Breaded chicken sandwich Grilled chicken sandwich Sausage, Polish Sausage, turkey Pizza, sausage Pizza, cheese Nuts Almonds dry roasted Cashews dry roasted Macadamia dry roasted Peanuts dry roasted Pecans dry roasted Flaxseeds, ground Sesame seeds Soybeans

7 13 13 10.3 15 92 64 60 62 62 62 62 33 38 35 35 29 34 30 32 23 28 42 28 36 43 20 26 37 28 41 60 9 20 15 14 8 8 14 14

59 24 74 19.5 24 6 29 30 28 30 29 29 38 44 44 49 34 23 20 22 15 33 48 40 44 40 39 42 46 40 32 28 65 59 79 50 62 23 38 22

29 59 8 65.7 58 2 3 0 4 0 4 4 5 4 8 16 21 30 30 30 46 28 5 22 6 7 32 20 11 22 20 5 21 17 2 31 25 65 44 57

Sunflower seeds Walnuts dry roasted Sweets and baked goods Candy, chocolate bar Candy, fruit chews Cookie, oatmeal raisin Cookie, chocolate chip Cake, yellow Pastry, Danish Fats added during cooking or at the table Butter, stick Butter, whipped Margarine, stick Margarine, tub Margarine, light tub Lard Shortening Chicken fat Beef fat Dressing, blue cheese Dressing, light Italian

11 9 59 14 22 35 60 50 63 62 18 16 19 39 25 30 41 16 14

19 23 33 44 47 42 25 31 29 29 39 33 46 45 45 45 43 54 24

66 63 3 38 27 18 10 14 3 4 39 49 33 11 26 21 3 25 58

Makanan Apam Balik Bingka ubi kayu bubur kacang hijau cekodok pisang cucur badak cucur udang donut kerepek ubi kayu kuih apam apam gula hangus kuih bangkit kerepek bawang Buah Melaka buah rotan kuih kapit kuih karas kastard jagung kasturi kaswi keria ketayap koci pulut hitam kuih lapis lompang peneram Kuih sagu+gula melaka Seri muka Talam seri kaya talam ubi kayu tat nenas tepung pelita kuih tiram lepat pisang lepat ubi pau ayam pengat pisang pulut panggang putu bambu/piring char kue

Berat(gm) 100 100 80 71(3-4pcs) 29(1 pcs) 54(1pcs) 75(1pcs) 11(1pcs) 27(1pcs) 50(1pcs) 3(1pcs) 4(1pcs) 15(1pcs) 3(1pcs) 4(1pcs) 8(1pcs) 93(1pcs) 72(1pcs) 103(1pcs) 38(1pcs) 65(1pcs) 82(1pcs) 87(1pcs) 86(1pcs) 55(1pcs) 92(1pcs) 99(1pcs) 122(1pcs) 93(1pcs) 5(1pcs) 74(1pcs) 14(1pcs) 93(1pcs) 85(1pcs) 85(1pcs) 50(1 hidang) 83(1pcs) 66(1pcs) 70(1pcs)

Tenaga(kcal) 281.8 221 76 181 (depend on the size) 77 143.4 268.2 48.2 52.1 159 12.7 20.1 31 12.1 17.1 43.1 108.6 177.7 166.6 90 140.3 163.6 131.8 117.5 255.6 130.4 192.2 181.5 151.5 22.2 101.3 73.8 190.3 177.1 203 103.1 184.8 171.3 291.3

makanan / bahan Minyak (ape-ape jenis)


butter santan low fat santan biasa sayur

sukatan 1 tablespoon 1 tbsp 1tbsp 1tbsp

Tenaga (Kcal) 120 100 9 hingga 15 30-50 20-30 30 100 less 100 less 100 100 120-150 130-150 150 20-40

1/2 cup Cendawan 1 cup nasi, pasta, mi, bihun, cereal cup 1/2 roti 1 keping
potato n banana seafood fish chicken red meat sos2 .. kuih Muih Kasui berkelapa parut kuih lapis Bingka ubi Cekodok Pisang Popia goreng Popia basah Pisang goreng Kek biasa tanpa krim Karipap Sandwich sardin Bubur kacang Kategori: Lauk Pauk Ikan kembong kari berkuah seekor Ikan tenggiri goreng bercili sepotong Ikan kembong goreng

1 100g 100g 100g 100g 1tbsp

sekeping sekeping sekeping sebiji sederhana satu satu sekeping sepotong sebiji sekeping semangkuk

160 130 220 180 130 95 170 87 130 70 100

seekor Ikan senangin masam manissepotong berkuah Daging lembu kari berkuah 2 kotak mancis Ayam kari berkuah sepotong Ayam goreng sepotong Ayam tandoori sepotong Sambal udang setengah cawan Sambal sotong setengah cawan Telor goreng sebiji Taukua goreng sekeping

85 142 140 210 130 250 255 220 70 55 110 110

Kacang panggang dalam tin2 sudu makan

40

Kategori: Makanan Rutin Nasi putih

satu setengah cawan Nasi lemak bersambal sepinggan Nasi goreng bertelur sepinggan Nasi briyani berayam sepinggan Nasi minyak kosong sepinggan Nasi ayam kosong sepinggan Mee goreng kosong sepinggan Mee sup semangkuk Mee hoon goreng sepinggan Roti putih 2 keping Roti canai kosong tanpa kuah sekeping Capati tanpa kuah sekeping Pau ayam sebiji Emping jagung kosong secawan
Kategori: Makanan Segera KFC chic wing double cheese burger sausage mc muffin with egg cheese burger big mac mc chic nugget sundae cone choc sundae orea mc flurry bubur ayam mcD KFC chic breast cheesy wedges whipped potato regular coselaw regular bun ice lemon tea Sate ayam Pizza berkeju Kategori: Buah-buahan 1. Tembikai (sepotong) 2. Betik (sepotong) 3. Pisang emas (2 biji) 4. Durian (5 ulas)

260 400 635 880 445 300 660 380 550 156 200 180 203 160

1 pcs

6 pcs

1 pcs 1 serving

1 pcs secucuk sepotong

280 432 327 291 484 365 346 131 343 371 240 370 310 60 150 80 54 35 240

20 45 76 64

5. Limau (sebiji) 6. Jambu batu (sebiji) 7. Nenas (sepotong) 8. Epal (sebiji) 9. Ciku (sebiji) 10. Mangga (sebiji) 11. Grapes 1 cup 12. Pear 13.1 navels orange 14. belimbing 1 biji medium 15. tropical dragonfruit sebijik

42 110 59 63 44 103 62 51 69 30-40 60

Others 1. 1 peket IKO - 108 2. Susu omega 1 mug = 110 3. Milo 3 in1 light = 111 4. Cashew/almond roasted honey 23 pcs = 160 --- to lose juz eat 11 biji = 80kcal 5. Caramel frappucino large = 200 6. 1 dunkin donut = 300 7. 1 slice Roti whole grain = 70 cal , breaktru = 55 8. w/grain raisin = 90 9. 1 tbsp natural peanut butter = 100 cal 10. 1 slices reduced fat cheese = 50 cal 11. Omelette 2 eggs = 187 12. Hard boil 2 eggs = 155 13. cooking spray 1 spray = 10 cal 14. 1 sachet Nescafe body partner = 98 cal 15. 1 sachet Nescafe 3 in 1 regular = 89 cal 16. 1 sachet Nescafe 3 in 1 mild = 84 cal (the lowest fat compare to body partner) 17. Lasindah cafe sepeket = 78 kalori 18. telur putih sebijik = 47 kalori 19. milo 3 in 1 FUZZ = 117 cal

Murtabak/mutton - 1 piece - 722 kalori Cheese Cake - 1 slice - 400 kalori Roti Telur & Dhal - 1 piece & 1/2 cup - 414 kalori Laksa Kari - 1 bowl - 589 kalori Nasi Lemak - 1 complete - 644 kalori Mee Goreng Mamak - 1 plate - 660 kalori Lor Mee - 1 bowl - 383 kalori Mee Rebus - 1 plate - 556 kalori Mee/Bihun Goreng - 1 plate - 510 kalori Kuey Goreng Kerang - 1 plate - 743 kalori

Mee Wantan - 1 plate - 409 kalori Laksa Penang - 1 bowl - 436 kalori Mee sup - 1 bowl - 381 kalori Lor Mai Fun - 1 plate - 422 kalori Nasi Briyani Kambing - 1 plate - 587 kalori Nasi Minyak + Rendang Daging - 1 plate - 664 kalori Nasi Campur + 3 dish - 1 plate - 620 kalori Century Egg Porridge - 1 bowl - 423 kalori Nasi Ayam - 1 plate - 600 kalori Nasi Goreng Biasa - 1 plate - 637 kalori Nasi Claypot - 1 bowl - 898 kalori Bah Kut Teh - 1 bowl - 348 kalori Sotong goreng tepung - 1 small plate - 630 kalori Sup Krim - 1 rice bowl - 375 kalori Cheese burger with extra beef - 1 whole - 438 kalori Fried fish cake with bun - 1 whole - 433 kalori sundae chocolate - 1 cup - 380 kalori Apple Pie - 1 piece - 260 kalori Cheese & meat sauce - 1 small plate - 444 kalori Sandwich chicken salad - 1 whole - 481 kalori Pasembur - 1 plate - 752 kalori Rojak Buah - 1 plate - 443 kalori Teh tarik - 1 glass - 83 calori (if you take 4 cups a day, it will equal to 1 1/2 bowl rice)

25 25% 18.75 Decreases 25 by 25% (18.75)

MAKANAN Cloud 9 Classic Chocolate Bar YOE'S SOY BEAN MILK (LESS SUGAR)

BERAT BERSIH 22G 250ML

KALORI (KCAL) 104 135

PEMBELI

REMARKS

DATE

TOTAL

FARHANA REGIS, SHAKER CUP, 2 F1, 1 TEA MIX 50G USHA REGIS, SHAKER CUP, POWER MIX, 2 F1, 1 TEA MIX 50G FARHANA 1 F1, 1 TEA MIX 50G (1 F1 belum bagi) FATIMAH TEA MIX 50G AMINAH 1 F1, SHAKER CUP USHA 1 F1 MK CK NASITAH 1 F3, 1 TEA MIX 50G 1 F1, MK CK NASITAH 1 F3, 1 TEA MIX 50G + POS LAJU 1 F1, FATIMAH TEA MIX 50G

1-Jun-11 1-Jun-11 12-Jul-11 1-Jun-11 12-Jul-11 12-Jul-11 13-Jul-11 23-Jul-11 1-Jul-11

R456.43 R514.43 R349.43 R100.00 R134.00 R125.33 R312.91 R320.00 R100.00

(DUIT ADE DGN MIRA N PKI PROD (DUIT ADE DGN MIRA N PKI PROD (Bayar RM180) (Bagi special price) (SETTLE) (Belum bayar) (SETTLE) (SETTLE) (Bagi special price)

R1,441.67 TOTAL SO FAR

LOSE WEIGHT PLAN (DUIT ADE DGN MIRA N PKI PRODUK MIRA) (DUIT ADE DGN MIRA N PKI PRODUK MIRA) -R169.43 (Bagi special price) (Belum bayar) DISCOUNT NON MEMBER 25% 35% 42% 50% OTHERS REGISTRATION PRICE (IBP) SHAKER CUP DISCOUNT TOTAL SO FAR NON MEMBER 25% 35% 42% 50%

VP = VP REQUIRED N/A N/A 500VP 1000VP 4000VP

23.95 FORMULA 1 R151.00 R125.33 R110.23 R99.66 R87.58

23.95 FORMULA 1 R151.00 R125.33 R110.23 R99.66 R87.58

(Bagi special price)

R98.00 R9.00 FORMULA 3 TEA MIX 100G VP 17.95 VP 34.95 R115.56 R207.00 R88.81 R171.81 R78.11 R151.11 R70.62 R136.62 R62.06 R120.06

19.95 TEA MIX 50G R119.00 R98.77 R86.87 R78.54 R69.02 TOTAL (1 MONTH) R421.00 R349.43 R307.33 R277.86 R244.18 + REGISTRATION & SHAKER CUP (ONE TIME) R430.00 R456.43 R414.33 R384.86 R351.18