Kids CheeseBurger

Serving Size (g) 119 ,Total Calories 290 ,Fat (g) 15 ,Carbohydrates (g) 25

KiDs HamBurger

Serving Size (g) 102 ,Total Calories 230 ,Fat (g) 10 .Carbohydrates (g) 24

6piece chicken star

Serving Size (g) 91 ,Total Calories 260 ,Fat (g) 16 ,Carbohydrates (g) 18

Original Grilled Chicken Salad

Serving Size (g) 368 ,Total Calories 270 ,Fat (g) 9 ,Carbohydrates (g) 21

Garden Side Salad

Serving Size (g) 135 ,Total Calories 120 ,Fat (g) 5 .Carbohydrates (g) 13

Hawaiian Grilled Chucken Salad

Serving Size (g) 428 ,Total Calories 260 ,Fat (g) 8 ,Carbohydrates (g) 34

Strawberry Swirl CheeseCake

Serving Size (g) 99 ,Total Calories 290 ,Fat (g) 16 ,Carbohydrates (g) 32

Chocolate Cake

Serving Size (g) 85 ,Total Calories 300 ,Fat (g) 12 ,Carbohydrates (g) 48

Food Pyramid

Maybe I Am Just Gonna Share My Experience.To Others People They Might Think That I Am A Laughing Stock.From 58Kg To 36kg Then 68kg To Now 50.5Kg.I Do Sounds Like A Transformer Right??!! Haha Is Quite Ridiculous As i Thought All This Took A Lot Of Courages, A Lot Of Time.
But ,Frankly Speaking ,I Do Mind Being An Ass..I Struggled A Lot...
I Couldnt Expect Myself To Turn Out In That Kind Of Manner..
Having High Expectation In Myself,I Cannot Accept Myself Growing From a Thin Size To a * Fat * Person.

Some Tips That I Hope To Share.
-Many Small Sacrifices = One Big Difference
-Start your day off right!
-Eat breakfast!
Breakfast is an important meal and having a good breakfast just help give you the right start to your day.
Have a piece of toast with peanut butter, unsweetened cereal with low-fat milk, or a steamed bun with lean meat/vegetables.

- Eat a variety of foods
- Eat more fruits & vegetables
- Eat less fat & foods high in fat
- Choose less saturated oils
- Use low-fat dairy products-
- take the skin off chicken and substitute meat with bean curd
- Watch those snacks
- Eat everything in moderation.
There is no "good" or "bad" food. Too much of any food is bad; if you only eat vegetables and nothing else, that would be a problem too. And just because something is fat free or low fat does not mean you can eat as much as you want. Many low-fat or nonfat foods are also high in calories. Eat everything in moderation. Reduce, don't eliminate foods that are high in fat, sugar or salt.

- Maintain a healthy body weight and feel good
- Increase your activity.
- Drink plenty of fluids

Misconception 1:
If you eat healthy, you must be on a diet. This one never fails to amaze me! Too often, the word “diet” is confused with the concept of dieting. Most people equate dieting with deprivation , especially as related to foods they love. Whether you are at your ideal weight or trying to lose weight, eating healthy is NOT dieting. It IS eating a healthy diet. You choose to optimize the way you eat to look and feel your best.

Misconception 2:
Eating healthy is boring, tastes awful and is never satisfying. Truth be told, eating healthy can taste better…can be wonderfully varied…and can fill you up for longer periods of time than food that is unhealthy. Many individuals who make a long-term switch to a healthier diet swear that they don’t miss the unhealthy foods they once ate. Some actually find them distasteful and unsatisfying! As you eat higher quality foods, your cravings for those that are bad for you and lack nutritional value will diminish.

Misconception 3:
There is a secret to weight loss. There is absolutely no secret, no magic pill and no trick to losing weight . You are an individual with individual needs. As a result, fad diets and “secret weight-loss programs” may work for some, but not necessarily for others. Even still, those that find that these fad diets work…only do in the short term. Anything that seems too good to be true, often is.

Misconception 4:
You need to count calories to be successful. Although food journaling is advisable, it isn’t necessary. For the most part, calorie counting is a must for those people who don’t eat REAL food that is REALLY healthy. It’s when we eat unhealthy foods that we need to count and track what we ingest because we’re consuming a lot of empty calories that provide very little, if any, nutrition.

Misconception 5:
Eating healthy is difficult and complicated. Eating a healthy diet is not rocket science. It never has been and it never will be. All you need is a basic, easy-to-implement framework that will demystify the realm of healthy eating and provide simple, common sense rules that are easy to remember and easy to put into action.

The 10 Best Healthy Foods To Eat

Egg Whites
Egg whites are one of the most concentrated, easily-absorbed forms of lean protein on the planet.

Low-in-fat, but high in protein, egg whites can be a great addition to a healthy diet. Whip them up into omelets, scrambled eggs or even fold them into your morning oatmeal for a protein booster.

Oatmeal and Oats

Speaking of breakfast, oatmeal, oats or oat bran are one of the best food choices to start your day off right.

Oatmeal is high in fiber — including the soluble form of fiber than can help sweep cholesterol from the body. It also has plenty of slow-digesting, complex carbohydrates that keep your energy levels up and your blood sugar stable. .

Beans


Canned, dried or re-fried, it doesn’t matter, beans are wicked good for you.
Like oatmeal, beans are extremely high in fiber, which keeps you regular and may also reduce the risk of certain cancers and heart disease.

Beans are very high in antioxidants, the chemicals which give beans their distinctive color and may help neutralize free radicals that can cause cellular damage in the body. By eating plenty of different colored beans, you are taking advantage of the full spectrum of phytochemicals unique to each variety.

Quinoa

An excellent substitute for brown rice, quinoa has a light, fluffy texture that makes it a great base for cold salads and tabbouleh, or as a warm breakfast cereal or a side pilaf.

It’s relatively high in fiber and complex carbohydrates, and is one of the only plant-based foods to have all nine essential amino acids, making it a complete protein. It’s available in red, black, white and yellow varieties and there are even quinoa flakes available that make a tasty and creamy breakfast cereal.

Fish

Fish has always been a great source of lean protein for people who are fortunate enough to live near water.

Fish is high in polyunsaturated Omega-3 fatty acids — specifically eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA)– a class of healthy fats that research has shown may reduce the risk of coronary heart disease. These healthy oils in fish can also improve circulation, discourage blood clots, reduce blood pressure, alleviate some symptoms of acute and chronic inflammatory disease, as well as possibly improve mood.

Almonds (and other Nuts)

Almonds other nuts like walnuts, pecans and Brazil nuts consistently make the cut for one of the 10 best foods to eat thanks to their high levels of antioxidants, healthy fats and high mineral levels.

This makes almonds, walnuts, pecans and other nuts very satisfying, which may cause people to be less prone to overeating later. This effect is even more pronounced if you substitute in almonds and other nuts for nutritionally-empty snacks like potato chips, corn chips or pretzels.

Cruciferous Vegetables

Cruciferous vegetables are a class of vegetables that include things like cabbage, broccoli, cauliflower, brussels sprouts, kale and radishes.

These vegetables make our list of the 10 Best Foods to Eat because they are high in Vitamin C, soluble fiber and numerous nutrients that may have anti-cancer properties.These vegetables can be eaten raw with healthy, low-fat dips or in salads. They also are great additions to stir-fry or as stand-alone side-dishes.

Apples

Yes, an apple a day might really be able to keep the doctor away. And that’s why they earned a place in the 10 Best Foods to Eat Hall-of-Fame.
Apples are one of the healthiest fruits you can eat.

High in fiber — especially soluble fiber and fruit pectins — and also high in antioxidants, vitamins and trace minerals, apples are a great daily addition to a healthy, clean eating diet. And because they are portable, they make a great, easy-to-transport snack.

Berries

Berries like raspberries, blackberries, blueberries, cranberries and strawberries all make the 10 Best Foods To Eat list because like apples and cruciferous vegetables, they are all extremely high in antioxidants, low in fat, and are good sources of fiber.

Salad Greens

Last, but not least, are salad greens.

While green leafy vegetables are a great low-calorie source of antioxidants, vitamins and trace minerals, those greens can be ruined by slathering them in heavy mayonnaise or cream-based dressings.

Kinpira Rice Burger

Calories 240.5kcal, Fats 1.4g , Carbo 51.8mg

Natsumi Beef

Calories 181kcal , Fats 10.5mg , Carbo 12.9mg

Hamburger

Calories 259.8,Fats 7.3g , Carbo 34.3mg

Natsumi Fish

Calories 266.7kcal,Fats 18.7g , Carbo 10.3mg

Chicken Burger

Calories 298.5kcal , Fats 11g , Carbo 35.6mg

Yakiniku Rice Burger

Calories 278.3kcal, Fats 2.3g , Carbo 49.8mg

Green Salad

Calories 44.2kcal, Fats 0.3g , Carbo 4mg

MOS Bread

Calories 143.4kcal , Fats 4.3g , Carbo 22mg


Clam Chowder Soup

Energy 74kcal,Total Fat 0.4g,Carbohydrate 12.1mg

Corn Soup

Energy 82kcal,Total Fat 0.2g,Carbohydrate 1.5mg

Minestrone Soup

Energy 35.9kcal,Total Fat 0.4g,Carbohydrate 6.6mg

Plain Dog

Energy 276.9kcal ,Total Fat 9.6g ,Carbohydrate 29.7mg

French Fries

Small
Energy 128.6kcal
Total Fat 4.3g
Carbohydrate 19.3mg
Large
Energy 214.3kcal
Total Fat 7.1g
Carbohydrate 32.1mg

Chicken Nuggert

5 pc
Energy 143.1kcal
Total Fat 6.8g
Carbohydrate 10.4mg

Garlic n Lemon Mussels

5 pc
Energy 143.4kcal,Total Fat 2.6g,Carbohydrate 15.8mg

Butterfly Prawn

5 pc
Energy 93.1kcal,Total Fat 2.9g,Carbohydrate 7.6mg
15 pc
Energy 279.2kcal ,Total Fat 8.6g,Carbohydrate 22.8mg

Apple Pie

Energy 240kcal ,Total Fat 89 ,Carbohydrate 36mg

Croquette
(Original/Curry Flavour)

Original
Energy 149kcal ,Total Fat 1.6g ,Carbohydrate 30mg
Curry
Energy 152kcal ,Total Fat 1.7g ,Carbohydrate 30.1mg

Freshside Grille Smart Choice Shrimp Scampi


Freshside Grille Smart Choice Tilapia


Freshside Grille Smart Choice Salmon


Freshside Grille Smart Choice Salmon (Long John Silver's)
Per 1 plate - Calories: 280kcal Fat: 7.00g Carbs: 27.00g
Freshside Grille Smart Choice Tilapia (Long John Silver's)
Per 1 plate - Calories: 250kcal Fat: 4.50g Carbs: 27.00g
Freshside Grille Shrimp Scampi (Long John Silver's)
Per 8 shrimp - Calories: 110kcal Fat: 5.00g Carbs: 1.00g

Lobster Stuffed Crab Cake

Per 1 cake - Calories: 170kcal Fat: 9.00g Carbs: 16.00g

PopCorn Shrimp

Per 1 snack box - Calories: 270kcal Fat: 16.00g Carbs: 23.00g

Lobster Bites

Per 1 snack box - Calories: 230kcal Fat: 9.00g Carbs: 24.00g

Bread Stick

Per 1 breadstick - Calories: 170kcal Fat: 3.50g Carbs: 30.00g

Battered Shrimp

Per 3 pieces - Calories: 130kcal Fat: 9.00g Carbs: 8.00g

Cole Slaw

Per 4 oz - Calories: 200kcal Fat: 15.00g Carbs: 15.00g

Corn Cobbette

Per 1 cobbette - Calories: 90kcal Fat: 3.00g Carbs: 14.00g

Fries- Platter Portion

Per 3 oz - Calories: 230kcal Fat: 10.00g Carbs: 34.00g

Subway

6-inch Sandwiches with 6 g of Fat or Less
Values include wheat bread, lettuce, tomatoes, onions, green peppers, pickles and olives.

Ham Turkey

Calories 283, Fat4.9 , Carbo 40

Ham

Calories 277 , Fats 5.1 g , Carbo 40g

Roast Beef

Calories 281 Fats 4.9g ,Carbo 39 g

Vegge Delite

Calories 216 , Fats 3.1g , Carbo 37g

Turkey Breast

Calories 270 , Fats 4.3g , Carbo 39

Subway Cookies



Chocolate Chip Calories 210 , Fats 10g
Chocolate Chunk Calories 200 , Fats 10g
Double Chocolate Chip Calories 210 , Fats 10g
M & M® Calories 210 , Fats 10g
Oatmeal Raisin Calories 200 , Fats 8.1g
Peanut Butter Calories 220 , Fats 12g
Sugar Calories 220, Fats 12g
White Chip Macadamia Nut Calories 220, Fats 11G