1. What is the Dish?
This dish is a combination of rice porridge (30%), minced pork (60%), and 4 soft-boiled eggs. It’s a hearty meal that provides a good balance of carbohydrates, protein, and fat.
2. Nutrients Provided by the Dish:
- Carbohydrates: Primarily from the rice porridge, which provides energy for the body.
- Protein: A significant portion comes from the minced pork and eggs. Both are high-quality protein sources essential for muscle repair and growth.
- Fat: Some fat is present in the minced pork and the yolks of the soft-boiled eggs.
- Vitamins and Minerals: Eggs contribute essential vitamins like B12, D, and minerals like iron and phosphorus. Pork also adds B vitamins and zinc to the dish.
3. Total Caloric Content:
- Rice Porridge (30%): Assuming a standard serving of rice porridge (about 150 grams), this portion would contribute approximately 75-90 calories.
- Minced Pork (60%): A 100-gram serving of minced pork generally provides around 250-300 calories. If the minced pork portion is 60% of the dish, the calorie count would be approximately 150-180 calories.
- 4 Soft-Boiled Eggs: Each soft-boiled egg contains about 70-80 calories. For 4 eggs, the total would be approximately 280-320 calories.
Total Calories: The dish likely contains 500-600 calories, depending on the exact portion sizes and preparation methods.
4. Exercise Required to Burn Off Calories:
- Running typically burns 300-400 calories per hour. To burn off the calories from this meal, you would need to run for about 1 hour to 1 hour 30 minutes, depending on your weight and running speed.
5. Nutritionist’s Perspective: Should This Dish Be Eaten for Fat Loss?
Rating: 5/10
Reasons:
- High Protein Content: The dish is rich in protein, which is beneficial for satiety and muscle maintenance.
- Moderate Caloric Intake: While the meal provides substantial energy, the balance of carbs, protein, and fat may be more than necessary for someone on a fat-loss diet, particularly due to the high number of eggs.
Suggestions:
- Reduce Egg Quantity: Consider reducing the number of eggs to 1-2 to lower the calorie and fat content.
- Increase Vegetables: Add vegetables like spinach or kale to increase fiber content and make the meal more filling without adding many calories.
- Adjust Portions: Consider slightly reducing the portion size of the minced pork to further balance the calorie content if you’re aiming for fat loss.
Conclusion: This meal is nutrient-dense and high in protein, making it a good option for those who are active or need higher protein intake. However, for those focused on fat loss, slight adjustments in portion sizes and ingredient balance may be necessary to optimize the meal for weight management.
