18/8 food suggestions

Breakfast at 6:30 AM
1 red bean bun		½ mug milk
		Go for low-fat or skimmed milk and dairy products. They provide similar amounts of protein and calcium as full cream versions but are lower in calories and fat.

Snack at 9:30 AM
¾ plate fried hor fun		½ mug sweetened packet drink
Have this food less often as it is high in fat.		Go for sweetened drinks with the Healthier Choice Symbol as they are lower in sugar.

Lunch at 2:30 PM
2 slices wholemeal bread
Whole-grain foods such as wholemeal bread may be helpful in managing your weight and medical condition.

Snack at 5:00 PM
2 chocolate chip biscuit(s)
Have this food less often as it is high in fat.

Snack at 6:00 PM
10 grapes
This is 1 serving of fruit. Remember to eat 2 servings of fruit everyday!

Dinner at 7:30 PM
¾ plate economic rice
To make this dish healthier, avoid choosing deep-fried items and limit the gravy added. Try to go for 2 vegetable dishes and 1 meat or tofu dish instead.