7 Day Guide to Digestive Health Day 1

Transcription

1 7 Day Guide to Digestive Health Day 1 s Toast with sausage, mini salad, and milk. Cracker with peanut butter or fruit jam. Sweet & sour chicken, rice, steamed vegetables, and sliced tomatoes. Milk and crackers. Stir fried fish slices with noodles, and watercress soup. Bristol For today's activity, try visiting a park. It is recommended that children aged 2 to 3 years old drink 1 to 2 glasses of plain water. While children aged 4 and above drink 6 to 8 glasses of plain water throughout the day. This guide was to provide information and suggestions only. It does not replace professional advice or diagnosis of health care professional should you have one. The menus are suitable for children who are generally in good health and do not require a special diet.

2 7 Day Guide to Digestive Health Day 2 s Pancake with banana and honey, and milk. Mixed-fruit kebab. Chicken carbonara pasta with mushrooms, steamed broccoli & carrot, and apple slices. Tuna sandwich. Potato cakes (begedil), stir fried vegetables, and rice. Bristol For today's activity, try going for a swim. Fruits and vegetables are a good source of fibre.

3 7 Day Guide to Digestive Health Day 3 s Cracker with cheese spread and tomatoes, and blueberries on cereal and milk. Tropical mango smoothie. Fishball soup with kuey teow/noodles, spinach and fruit slices. French toast with apple slices. Claypot soy sauce steamed chicken mushroom rice and steamed vegetables. Bristol For today's activity, try going for a bicycle ride. Bananas and asparagus contain prebiotics which are food for the friendly bacteria in the gut.

4 7 Day Guide to Digestive Health Day 4 s Omelette on toast and freshly squeezed orange juice. Chocolate banana muffin. Braised meatball, rice, stir fried vegetables and fruit salad. Curry puff. Fish finger with mashed potato, tomato and lettuce. Bristol For today's activity, try playing badminton in a park. Always give your child small and frequent meals.

5 7 Day Guide to Digestive Health Day 5 s Fried noodles/rice with egg and mixed vegetables. Fruit kebab. Pitta bread with tuna, carrot, and cucumber sticks with yoghurt dipping sauce. Popiah basah and milk. Egg corn soup with macaroni and apple slices. Bristol For today's activity, try doing jumping jacks. Practice balance, variety, and moderation in your child s daily food intake.

6 7 Day Guide to Digestive Health Day 6 s Turkey and avocado roll, and freshly squeezed orange juice. Soybean milk. Mixed seafood spaghetti with tomato and mini salad. Mini pratha with dhall and milk. Seaweed & vegetable fried rice, grilled chicken skewer and papaya. Bristol For today s activity, try taking a brisk walk at the park. Fish is a good source of protein.

7 7 Day Guide to Digestive Health Day 7 s Steamed 'mantou'/bun with chocolate spread/peanut butter, and milk. Mixed-fruit kebab. Claypot chicken with mushroom, tofu sheet, rice, stir fried kailan and watermelon slices Red bean soup and a mini waffle. Sweet & sour prawns, rice, spinach, fishball soup and a kiwi. Bristol For today's activity, try skipping rope. Always serve food in appropriate bite-sized pieces.

8 Bristol Chart 1 Did you know that your s are an indicator of their gut health 2? In fact, the colour, size, shape and other features can tell you a lot. Use this chart and our daily stool tracker to record any changes throughout your 7 days with Mamil, and if you have any questions at any time, get in touch with our Careline. Hard Range Normal Range Loose & Watery Range Type 1 Separate hard lumps, like nuts. (hard to pass) Type 4 Like a sausage or snake, smooth and soft. Type 5 Soft blobs with clear cut edges. (passed easily) Type 7 Watery, no solid pieces. Entirely liquid. Type 2 Sausage-shaped, but lumpy. Type 3 Like a sausage but with cracks on its surface. Type 6 Fluffy pieces with ragged edges, a mushy stool. 1. SJ Lewis et al. Scand. J. Gastroenterol. 1997; 32(9): Mayo Clinic, Diseases & Conditions, 2013 Our Careline is Here to Help If you have any questions feel free to get in touch with our team of nurses, nutritionists and dieticians. For more information or to redeem a trial pack, visit

9 Serving Size Guide Use the guide below for the recommended serving size. One serving of cereals, cereal products and tubers (30g carbohydrate per serving) One servings of fish, poultry, meat and egg (14g protein per serving) Bihun, soaked Biscuits, cream crackers Bread, white Bread, wholemeal Laksa, soaked Mi/ kuey teow, wet Potato Putu mayang Rice, white, cooked Rice porridge, plain Sweet potato/ yam/ tapioca 1 1/2 cups 6 pieces 2 slices 2 slices 1 1/2 cups 2 medium whole 6 pieces 2 pieces 2 senduk/ 2 cups Anchovies (head removed) 2/3 cups Beef, lean ( 7.5 cm x 9 cm x 0.5 cm) 2 pieces Chicken, drumstick 1 piece Loose & Watery Range Cockles without shells Eggs, chicken 2 whole Ikan kembung 1 medium Ikan selar 1 whole Ikan tenggiri 1 piece Chicken liver 2 pieces Telur puyuh 12 whole Squid 2 medium One serving of fruits (15g carbohydrate per serving) Apple/ chinese pear/ mango/ ciku Banana, berangan (medium size) Banana, emas Durian Grapes Guava/ Pear Mandarin oranges (Small to medium) Papaya/ pineapple/ watermelon Prunes Raisins One serving of milk and dairy products (7g protein per serving) 1 whole 1 whole 2 whole 3 ulas 8 small 1/2 whole 1 whole 1 slice 4 small 1 dessert spoon One serving of legumes (7g protein per serving) Chickpea/ dhal Green/ mung bean/ canned baked bean Tempe/ taukua/ tauhu Unsweetened soya bean milk One serving of vegetables Dark green leafy vegetables with edible stem, cooked Fruit vegetables, cooked Ulam, raw 1 1/2 cups 2 pieces 1 1/2 glasses 1/2 cup 1/2 cup Cheese 1 slice Milk, low fat 1 glass Milk, evaporated 2/3 cup Milk, powdered (heaped) 4 dessert spoons Yoghurt Source: Malaysian Dietary Guidelines, Ministry of Health, Standard measurements used in this dietary guideline are as follows: s = 200 ml 1 glass = 250 ml 1 table spoons (tbs) = 15 ml 1 dessert spoon (dsp) = 10 ml 1 tea spoon (tsp) = 5 ml