MeNu Of ThE DaY

MoNdAy

Wake up to a glass of plain water

Breakfast: 2 wholemeal breads with a spread of peanut butter.
A cup of coffee.

Lunch: A bowl of rice with fish,veges and soup.
A glass of plain water.

Tea-Time: 1 Apple
A glass of plain water

Dinner Time: Some wheat or raisin biscuits
A glass of Milo

Before Going To Bed: A glass of hot milk(either low fat milk or full cream milk).

TuEsDaY

Wake up to a glass of plain water

Breakfast: Nestum cereal/Quaker Oat
A cup of tea

Lunch: A bowl of rice with red meat,veges,soup
A glass of plain water

Tea-Time: A cup of grapes
A glass of plain water

Dinner Time: Biscuit Crackers
A glass of Horlicks

Before Going To Bed: A glass of hot milk.

WeDnEsDaY

Wake up to a glass of plain water

Breakfast: Wholemeal bread with cheese in it
A cup of green tea

Lunch: A bowl of rice with chicken,veges
A glass of plain water

Tea-Time: 1 orange
A glass of plain water

Dinner Time: Epok2/Currypuff potatoes
A glass of Vitagen

Before Going To Bed: A glass of hot milk.

ThUrSdAy

Wake up to a glass of plain water

Breakfast: Sandwich Sardines
A cup of coffee

Lunch: A bowl of rice with some prawns and fish,veges
A glass of plain water

Tea-Time: 1 honeydew
A glass of plain water

Dinner-Time: Red Bean Bun
Yogurt

Before Going To Bed: A glass of hot milk.

FrIdAy

Wake up to a glass of plain water

Breakfast: 2 wholemeal breads with crumbled eggs
A cup of tea

Lunch: A bowl of rice with liver,taufu,veges
A glass of plain water

Tea-Time: 1 apple
A glass of plain water

Dinner Time: Dark Almond Chocolate
A glass of fruit juice

Before Going To Bed: A glass of hot milk.

SaTuRdAy

Wake up to a glass of plain water

Breakfast: 2 wholemeal breads with cheese
A cup of coffee

Lunch: A bowl of rice with fish,oysters,veges.soup
A glass of plain water

Tea-Time: 1 orange
A glass of plain water

Dinner Time: Nut Cookies
A glass of Milo

Before Going To Bed: A glass of hot milk.

SuNdAy

Wake up to a glass of plain water

Breakfast: Mee Goreng/Nasi Lemak/Lontong/Mee Rebus/Mee Soto/Soto Ayam/Tahu Goreng
A cup of coffee

Lunch: A bowl of rice with fish,vege,soup
A glass of plain water

Tea-Time: A cup of grapes
A glass of plain water

Dinner Time: Cereals
A glass of Horlicks or Yogurt

Before Going To Bed: A glass of hot milk.



*Veges can varies from white beans,cabbage,brocolli,carrots,sweet potatoes,kale,bean sprouts,green leafy vegetables and many more.
In between meals,make sure to drink 6-8 glasses of plain water a day.
Avoid carbonated drinks,cold drinks,too sweet drinks,etc

Approximate time for:

Waking up-5 a.m.
Breakfast-7 a.m.
Lunch-12 p.m.
Tea-Time-3 p.m.
Dinnertime-6 p.m.
Bedtime-9 p.m.

HeAlThY FoOdS

Eating healthy foods is one of the greatest ways you can live healthy and combat developing a disease. Some diseases are genetic and there's not much you can do about that. But others like Diabetes 2, Lung Cancer, and Heart Disease and might be prevented with the proper diet. Below is a list of healthy foods and some of the body parts they affect.

Boron (for Bones)
Boron Is a mineral that is important for calcium absorption. For women, this mineral seems to play an important role in enhancing the activity of estrogen cells, which is important for the formation of strong bones.
Boron can be found in grapes, pears, apples, peas, broccoli, peanuts and raisins.

Vitamin C (for Skin)
Vitamin C helps the body make collagen (Collagen helps keep the skin firm), increases oxygen flow to the skin, heals scar tissue, cuts and bruises.
Vitamin C can be found in brocolli, strawberries, citrus fruits, green peppers, brussels sprouts, honeydew, and cantaloupe.

Omega 3 Essential Fatty Acids (for Heart)
Omega 3 Essential Acids lower the "bad" chloesterol levels, blood pressure and triglyceride levels while raising "good" cholesterol levels. This will help lower the risk for heart disease.
Omega 3 Essential Acids can be found in cold water fish such as salmon, mackerel and sardines.

Copper (for Joints)
Copper is a mineral that is essential for the functioning of an enzyme responsible for strengthening bones and joints.
Copper can be found in liver, seafood, nuts and seeds.

Acidophilus (for Vagina)
Acidophilus helps restore a natural balance between good and bad bacteria in the vagina, helping to ward off infection.
Acidophilus can be found in yogurt.

Zinc (for Ears)
Experts believe hearing loss associated with tinitis (ringing in the ears) may be linked to a zinc deficiency in the tissue of the inner ear.
Zinc can be found in oysters, chicken, beef and lamb.

Indole-3-Carbinol (for Breasts)
Indol-3-Carbinol is a naturally occuring phytochemical. Lab studies have found that it halts the growth of tumor cells (see cancer).
Indol-3-Carbinol can be found in broccoli, kale, cabbage and turnips.

Biotin (for Nails)
Biotin, also called B7 or vitamin H, helps correct dry, brittle nails by increasing their ability to absorb water.
Biotin can be found in eggs, fish, milk, cheese, whole-grain cereals, cabbage, and potatoes.

Amino Acids (for Hair)
The Amino Acids Cystine, methionine, and cysteine are very important for hair growth and repair.
Amino acids, the building blocks of protein can be found in chicken, turkey, beef, eggs, cheese and nuts.

Beta Carotene (for Eyes)
Beta Carotene is a vitamin that acts as an antioxidant. It breaks down cancer-causing chemicals that may damage eye tissues, and helps prevent macular degeneration and cataracts.
Beta Carotene can be found in carrots, sweet potatoes, broccoli and yams.

Calcium (For Gums, Teeth, Bones)
Calcium is a mineral that helps keep your teeth strong and white.
Calcium can be found in almonds, white beans, and milk.