TABLE OF CONTENTS 目录 Food Portion, Do It Right! 正确的食物份量! My Food Choices 我的食物选择 My 我的 Carbohydrates 碳水化合物 Protein from meat sources 肉类蛋白质 Protein from

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胞淇富
7 years ago
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3 TABLE OF CONTENTS 目录 Food Portion, Do It Right! 正确的食物份量! My Food Choices 我的食物选择 My 我的 Carbohydrates 碳水化合物 Protein from meat sources 肉类蛋白质 Protein from non-meat sources 非肉类蛋白质 Fruits and vegetables 蔬菜与水果 Breakfast 早餐 Lunch 午餐 Dinner 晚餐 My Delicious 我美味的 TR90 Meal TR90 餐单 Get Moving For My Success 积极运动, 达致我的理想目标 TR90 TrimShake TR90 纤沛营养奶昔饮食计划 3

4 FOOD PORTION, DO IT RIGHT! 正确的食物份量! The TR90 eating plan uses hand sizes as a guide to food portion sizes. Use the below guide for your daily food intake. Let s TR90 together! Protein from meat sources (size and thickness of fist) 肉类蛋白质 ( 拳头的大小及厚度 ) 3X Steamed Fish 蒸鱼 Grilled Chicken 烤鸡肉 Protein from non-meat sources (size and thickness of fist) 非肉类蛋白质 ( 拳头的大小及厚度 ) 3X Broccoli 西兰花 Low Sugar Soy Milk 低糖豆浆 4 EATING PLAN

5 TR90 饮食计划采用手势的大小作为食物份量的指南依照以下指南摄取您每日所需的食物份量让我们一起 TR90 吧! Carbohydrates (amount that can fit into cupped hand) 碳水化合物 ( 手心可盛的份量 ) 3X Brown Rice 糙米 Whole Grain Bread 全谷面包 Fruits and Vegetables (amount that can be held by open palm) 蔬菜与水果 ( 手掌可盛的份量 ) 3X Apple 苹果 Tomatoes 蕃茄饮食计划 5

6 MY FOOD CHOICES: CARBOHYDRATES 我的食物选择 : 碳水化合物 WHOLE GRAIN BREAD 全谷面包 BROWN RICE 糙米 MEE HOON 米粉 OATMEAL 麦片 MULTIGRAIN BISCUIT 多谷粮饼干 CHAPATI 印度烙饼 6 EATING PLAN

7 MY FOOD CHOICES: PROTEIN FROM MEAT SOURCES 我的食物选择 : 肉类蛋白质 STEAMED FISH 蒸鱼 UNA IN WATER 水浸金枪鱼 T STEAMED CHICKEN BREAST 蒸鸡胸肉 GRILLED CHICKEN 烤鸡肉饮食计划 7

8 MY FOOD CHOICES: PROTEIN FROM NON- MEAT SOURCES 我的食物选择 : 非肉类蛋白质 BOILED EGG 水煮蛋 STEAMED TOFU 蒸豆腐 MUSHROOM 蘑菇 LONG BEANS 长豆 LOW SUGAR SOY MILK 低糖豆浆 BROCCOLI 西兰花 8 EATING PLAN

9 MY FOOD CHOICES: FRUITS AND VEGETABLES 我的食物选择 : 蔬菜与水果 GREEN LEAFY VEGETABLES 绿叶蔬菜 TOMATOES 番茄 CARROT 红萝卜 ORANGE 橙 APPLE 苹果 KIWI 奇异果饮食计划 9

MY TR90 MEAL: BREAKFAST 我的 TR90 餐单 : 早餐 1 protein from meat

carbohydrate 碳水化合物 1 fruit or/and vegetable 水果或 / 和蔬菜 CHAPATI

印度黄豆汤 Apple 苹果 TUNA SANDWICH WITH SOY MILK 金枪鱼三文治及豆浆

250ml 低糖豆浆 250ml Lettuces, tomatoes and orange 生菜番茄和橙 MEE

10 MY TR90 MEAL: BREAKFAST 我的 TR90 餐单 : 早餐 1 protein from meat source 肉类蛋白质 1 protein from non-meat source 非肉类蛋白质 1 carbohydrate 碳水化合物 1 fruit or/and vegetable 水果或 / 和蔬菜 CHAPATI WITH CHICKEN TIKKA 印度烙饼配烤鸡 Chapati 印度烙饼 ChickenTikka 烤鸡 Dhal 印度黄豆汤 Apple 苹果 TUNA SANDWICH WITH SOY MILK 金枪鱼三文治及豆浆 Wholegrain bread 全谷面包 Tuna in water 金枪鱼 Low sugar soy milk 250ml 低糖豆浆 250ml Lettuces, tomatoes and orange 生菜番茄和橙 MEE HOON SOUP 米粉汤 Mee Hoon 米粉 Sliced chicken breast 鸡胸肉丝 Bean sprouts 豆芽 Apple 苹果 10 EATING PLAN

Boiled egg 水煮蛋 Strawberries and kiwi 草莓和奇异果

biscuit 多谷粮饼干 Scrambled egg 蛋 Low fat milk

鸡肉沙拉 Corn 玉蜀黍 Sliced chicken 鸡肉片 Boiled egg

11 FRUITY OAT AND LOW FAT MILK 水果燕麦片及低脂牛奶 Oatmeal 麦片 Low fat milk 250ml 低脂牛奶 250ml Boiled egg 水煮蛋 Strawberries and kiwi 草莓和奇异果 LOW-CARB BREAKFAST 低碳水化合物早餐 Multi grain biscuit 多谷粮饼干 Scrambled egg 蛋 Low fat milk 250ml 低脂牛奶 250ml Papaya 木瓜 CHICKEN SALAD 鸡肉沙拉 Corn 玉蜀黍 Sliced chicken 鸡肉片 Boiled egg 水煮蛋 Lettuces and cherry tomatoes 生菜和樱桃番茄 Vegetarian 素食饮食计划 11

MY TR90 MEAL: LUNCH 我的 TR90 餐单 : 午餐 1 protein from meat source 肉类蛋白质 1 protein from non-meat

Steamed white rice 蒸白米饭 Assam steamed fish* 亚参蒸鱼 * MIXED RICE 2 什饭 2 Steamed brown rice 蒸糙米饭

tablespoon 限 1 汤匙的酱汁份量 Stir fried broccoli and carrot 清炒西兰花和萝卜 Guava 番石榴 MIXED RICE 3 什饭 3

12 MY TR90 MEAL: LUNCH 我的 TR90 餐单 : 午餐 1 protein from meat source 肉类蛋白质 1 protein from non-meat source 非肉类蛋白质 1 carbohydrate 碳水化合物 1 fruit or/and vegetable 水果或 / 和蔬菜 MIXED RICE 1 什饭 1 Steamed white rice 蒸白米饭 Assam steamed fish* 亚参蒸鱼 * MIXED RICE 2 什饭 2 Steamed brown rice 蒸糙米饭 Steamed fish 蒸鱼 Stir fried long bean with tempeh 豆豉炒长豆 Guava 番石榴 *Limit gravy intake to 1 tablespoon 限 1 汤匙的酱汁份量 Stir fried broccoli and carrot 清炒西兰花和萝卜 Guava 番石榴 MIXED RICE 3 什饭 3 Steamed white rice 蒸白米饭 Steamed chicken 清蒸鸡 Steamed tofu 清蒸豆腐 Stir fried green vegetables 清炒绿色蔬菜 12 EATING PLAN

13 VEGETERIAN IN BANANA LEAF 素食芭蕉叶 Steamed white rice 蒸白米饭 Dhal 印度黄豆汤 Bean curd with bean sprouts 豆干与豆芽 Stir fried cabbage and carrot 清炒包菜及萝卜 CHICKEN WANTON MEE 鸡肉云吞面 Wanton mee 云吞面 BBQ chicken breast 烤鸡胸肉 Low sugar soy milk 250ml 低糖豆浆 250ml Green vegetables 绿色蔬菜 CHICKEN RICE 鸡饭 Steamed white rice 蒸白米饭 Steamed chicken 蒸鸡肉 Boiled bean sprouts 水煮豆芽 Orange 橙 Vegetarian 素食饮食计划 13

清炒包菜 GRILLED CHICKEN WITH MUSHROOM 蘑菇烤鸡 Baked potatoes 烤马铃薯 Grilled chicken thigh 烤鸡腿肉 Grilled mushroom 烤蘑菇 Lettuces and tomatoes

14 MY TR90 MEAL: DINNER 我的 TR90 餐单 : 晚餐 1 protein from meat source 肉类蛋白质 1 protein from non-meat source 非肉类蛋白质 1 carbohydrate 碳水化合物 1 fruit or/and vegetable 水果或 / 和蔬菜 MIXED RICE 4 什饭 4 Steamed white rice 蒸白米饭 Minced chicken 鸡肉碎 Steamed tofu 清蒸豆腐 Stir fried cabbage 清炒包菜 GRILLED CHICKEN WITH MUSHROOM 蘑菇烤鸡 Baked potatoes 烤马铃薯 Grilled chicken thigh 烤鸡腿肉 Grilled mushroom 烤蘑菇 Lettuces and tomatoes 生菜和番茄 GRILLED SALMON BENTO 烤三文鱼便当 Steamed white rice 蒸白米饭 Grilled salmon 烤三文鱼 Boiled broccoli 水煮西兰花 Lettuce salad 生菜沙拉 14 EATING PLAN

MEE SOTO 马来鸡丝面 Mee 面 Sliced chicken 鸡肉片 Boiled egg 水煮蛋

肉酱意大利面 Spaghetti 意大利面 Minced chicken 鸡肉碎 Mushroom sauté

Boiled egg 水煮蛋 Fish curry* Acar (cooked with fresh milk)

15 MEE SOTO 马来鸡丝面 Mee 面 Sliced chicken 鸡肉片 Boiled egg 水煮蛋 Green vegetables 绿色蔬菜 SPAGHETTI WITH CHICKEN BOLOGNESE 肉酱意大利面 Spaghetti 意大利面 Minced chicken 鸡肉碎 Mushroom sauté 炒蘑菇 Kiwi 奇异果 NASI DAGANG 手扒饭 Steamed white rice 蒸白米饭 Boiled egg 水煮蛋 Fish curry* Acar (cooked with fresh milk) 腌制蔬菜咖喱鱼 *( 以鲜奶烹调 ) *Limit gravy intake to 1 tablespoon. 限 1 汤匙的酱汁份量饮食计划 15

MY DELICIOUS Recipe 1 食谱 STRAWBERRY CHOCOLATE TRIMSHAKE 草莓巧克力纤沛营养奶昔 Recipe 2 食谱 CARROT VANILLA TRIMSHAKE 萝卜香草纤沛营养奶昔 TR90 TRIMSHAKE 我美味的 TR90 纤沛营养奶昔 TR90 TrimShake is an easy and delicious drink that

16 MY DELICIOUS Recipe 1 食谱 STRAWBERRY CHOCOLATE TRIMSHAKE 草莓巧克力纤沛营养奶昔 Recipe 2 食谱 CARROT VANILLA TRIMSHAKE 萝卜香草纤沛营养奶昔 TR90 TRIMSHAKE 我美味的 TR90 纤沛营养奶昔 TR90 TrimShake is an easy and delicious drink that gives you the protein you need while helping you control on your daily calories. TR90 TrimShake is used as meal replacement to replace one of your largest meal in the day. Blend 1 sachet of chocolate TrimShake with 8 oz. cold water and 1 cup fresh strawberries. 将 1 包巧克力纤沛营养奶昔与 8 安士冷水及 1 杯新鲜草莓搅拌均匀 Blend 1 sachet of vanilla TrimShake with 1 cup carrot juice. 将 1 包香草纤沛营养奶昔及 1 杯萝卜汁搅拌均匀 16 EATING PLAN

cold water, 1 tablespoon honey and few squeezes of lemon juice.

17 TR90 纤沛营养奶昔是份简易而美味的饮料, 在帮助控制您每日卡路里摄取的同时, 也提供您所需的蛋白质以 TR90 纤沛营养奶昔取代您每日最大份量的一餐 Recipe 3 食谱 HONEY LEMON VANILLA TRIMSHAKE 蜂蜜柠檬香草纤沛营养奶昔 Blend 1 sachet of vanilla TrimShake with 8 oz. cold water, 1 tablespoon honey and few squeezes of lemon juice. 将 1 包香草纤沛营养奶昔与 8 安士冷水 1 汤匙蜂蜜及少许的柠檬榨汁搅拌均匀 Recipe 4 食谱 ORANGE CHOCOLATE TRIMSHAKE 鲜橙巧克力纤沛营养奶昔 Blend 1 sachet of chocolate TrimShake with 8 oz. cold water and 1 fresh orange. 将 1 包巧克力纤沛营养奶昔与 8 安士冷水及 1 粒鲜橙搅拌均匀饮食计划 17

18 GET MOVING FOR MY SUCCESS 积极运动, 达致我的理想目标 Exercise is one of the key components in and have fun with 3333 exercise tips! TR90 program. Be active 运动为 TR90 计划的重要环节之一保持活跃的状态并以 3333 运动贴士享受人生! 3 times a week At least 30 minutes every time With heartbeat of 130 per minute* Go for 3 months *Not applicable to individuals with heart diseases 每周 3 次每次至少 30 分钟每分钟心跳 130 下 * 持续 3 个月 * 不适合心脏病患者 18 EATING PLAN

19 饮食计划 19

20 2014 NU SKIN ENTERPRISES SINGAPORE PTE LTD 8 EU TONG SEN STREET #25-89 THE CENTRAL SINGAPORE /17

Central Thai New Menu 14052013

Central Thai New Menu 14052013 SP5 Soup 汤类 SP1 Tom Yum Chicken 酸辣鸡肉冬炎汤 SP6 SP7 $ 10.80 $ 15.80 SP2 Tom Yum Beef 酸辣牛肉冬炎汤 $ 10.80 $ 15.80 SP3 Tom Yum Prawn 酸辣鲜虾冬炎汤 SP4 Tom Yum Fish(Salmon) 酸辣三文鱼冬炎汤 SP5 Tom Yum Seafood 酸辣冬炎海鲜汤 SP6 Braised