Today I take my mom to see her nutritionist at the St Vincent's. At the weighing in she takes mom's weight. I jump on the electronic scale out of curiosity and Bam! I am surprised.
I am excited to read on the scale that I weigh now, 79.1 kg. I don't know when I last weighed below 80kg. It must have been like 25 years ago! Even with the amount of hill climbing I was doing at Bintulu after I spent 5 months doing thrice weekly regimes I found I only lost 6 kgs from a high of 86kg. Back in late January 2010 I was on the dot 80kg. That was already no mean feat for an old guy..... and now? I am a little overwhelmed....
Not only have I lost some weight I actually feel great. I must say my goal on this 10,000 steps-a-day journey is not to lose weight as much as I actually want to increase my fitness and my overall state of health. I really, really do feel good about the regime I am putting in daily, weekly. And the sense of achievement is driving me forward on this journey of 10,000 steps a day.
Back to my weight. From my discussion with the nutritionist my ideal weight should be a range of between 75kg to 80kg。 And weight is only one of the considerations and I should pay a lot of focus and attentions on fitness and exercise. Back to the basics for me!
She also advocates the following healthy eating diet :
Whole Grain and High Fiber Foods - at least 4-6 serves daily. One serve is
- 1 slice of bread (wholemeal/seeded/multi-grain)
- or 1/2 cup of cooked rice/pasta
- or 1/2 cup of cereal (high fiber/oat/wheat bix)
Fruit - 2 serves daily. One serve is
- 1 banana/orange/apple/pear
- or 2 mandarins/plums/peaches
Non starchy vegetables - 5 serves daily. One serve is
- 1/2 cup of cooked vegetables
- or 1 cup of salad vegetable
Starchy vegetables - eat 1 serve most days.
- 1 small piece of sweet potato/ small potato
- or 1/2 cup of corn kernels
Legumes - eat 2 serves every week. One serve is
- 1/2 cup of kidney beans/ chick peas/ lentils (high in carb)
Dairy Foods - 2 to 3 serves daily. One serve is
- 200g yogurt
- or 250ml milk
- or 2 slices of cheese
Meat, chicken, fish, eggs, tofu, legumes - 1 to 2 serves daily. One serve is the palm of your hand.
Oily fish - 3 serves weekly including fresh salmon, mackerel, herring, tinned salmon and sardines
I AM VERY SURE I DO NOT meet these strict criteria of types and serves of the right kinds of foods that is why I take vitamin supplement．I believe I definitely need to eat more fruits and veges. And I have not even touched on the foods that I should not be eating so much of i.e. those high in fat, high in sugar, and low in fiber!!!
- 1 slice of bread (wholemeal/seeded/multi-grain)
- or 1/2 cup of cooked rice/pasta
- or 1/2 cup of cereal (high fiber/oat/wheat bix)
Fruit - 2 serves daily. One serve is
- 1 banana/orange/apple/pear
- or 2 mandarins/plums/peaches
Non starchy vegetables - 5 serves daily. One serve is
- 1/2 cup of cooked vegetables
- or 1 cup of salad vegetable
Starchy vegetables - eat 1 serve most days.
- 1 small piece of sweet potato/ small potato
- or 1/2 cup of corn kernels
Legumes - eat 2 serves every week. One serve is
- 1/2 cup of kidney beans/ chick peas/ lentils (high in carb)
Dairy Foods - 2 to 3 serves daily. One serve is
- 200g yogurt
- or 250ml milk
- or 2 slices of cheese
Meat, chicken, fish, eggs, tofu, legumes - 1 to 2 serves daily. One serve is the palm of your hand.
Oily fish - 3 serves weekly including fresh salmon, mackerel, herring, tinned salmon and sardines
I AM VERY SURE I DO NOT meet these strict criteria of types and serves of the right kinds of foods that is why I take vitamin supplement．I believe I definitely need to eat more fruits and veges. And I have not even touched on the foods that I should not be eating so much of i.e. those high in fat, high in sugar, and low in fiber!!!
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