The following is a healthy eating plan suggested by Mrs Magdalin Cheong, chief dietitian at the Changi General Hospital. It shows how much and what types of carbohydrates you can incorporate into your daily diet.

Breakfast

Two slices of wholemeal bread with one teaspoon of margarine or jam and a glass of orange juice.

Mid-morning snack

Two glasses of plain water and one bran muffin to keep those hunger pangs away.

Lunch

One plate of wholemeal pasta with bolognese sauce, a slice of papaya and one glass of soya bean milk.

Dinner

A bowl of brown rice with one palm-sized chicken breast without skin. Pair these with a bowl of garden salad with vinaigrette dressing, one small apple with skin and a glass of plain water.

Bedtime snack

Keep it light with one glass of low-fat milk and two or three small pieces of wheat biscuits.

This article was first published in Mind Your Body, The Straits Times.