2nd

Workbook
6-Month Education

Supervised by

Chanwit Wasanthanarat MD. Khanittha Punturee Ph.D. Shigeru Yamato Ph.D.

Thai Health Promotion Foundation Advisor of JETRO., CMU CEO of Marimo5 Co., Ltd.

My Muscle Mass Human Body
My Bone Mass
Male
My Fat %
My Weight 45 %

Male

15 %

Male

15 %

Male

25 %

Composition

female My Muscle Mass
My Bone Mass
36 % My Fat %
My Weight
Muscles

female

12 %

Bones

female

27 %

fat

female

25 %

tissues

How to choose healthy food

Easily by dividing your food dish into
4 portions

2poVretgiooertnaFsbrluoeitsf porti1on of

carbohydrate

“You can use 2:1:1 portion with every dish of food”

Refocoodmsmouerncdesed Notforeocdosmoumrceensded

Carbohydrate :Brown rice or Carbohydrate : White rice or
whole-grain products such as refined wheat product such
whole wheat sandwich bread. as white sandwich bread.

Vegetable : Vegetable :

Meat : Meat :

Rice with Thai Stewed Pork Leg 690 kcal
Fried Noodles with Pork 679 kcal
Rice with Crispy Pork and Kale 670 kcal
Rice with Basil Fried Chicken and Egg 630 kcal
Rice Mixed with Shrimp Paste 614 kcal

Rice with Steamed Chicken 596 kcal

Pad Thai (Thai Fried Noodles) 577 kcal

Fried Rice with Pork and Egg 557 kcal

Thai Roasted Pork-Crispy Pork with Rice 540 kcal

Chicken Bryani with Green Chutney 534 kcal

Dried Small Noodles 530 kcal

Noodles in Fish Curry Sauce 497 kcal

Crisp Fried Mussels Pancake 428 kcal

Fried Noodles with Pork in Soy Sauce 397 kcal

Noodles in Yentafo Soup 352 kcal

Chinese Roll Noodles Soup 279 kcal

Water Chestnut in Coconut Milk 276 kcal

Chilled Sweet Vermicelli in Coconut Milk 237 kcal

Banana in Coconut Milk 225 kcal

Sukiyaki 220 kcal

Dumpling in Coconut Milk 211 kcal

Vanilla Icecream 200 kcal

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