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Name: Date:
7 Day Guide to Digestive Health Day 1Our 7 Day Guide features healthy meal ideas, tips and fun activities to help improve your child’s overall digestive health.
This guide was to provide information and suggestions only. It does not replace professional advice or diagnosis of health care professional should you have one. The menus are suitable for children who are generally in good health and
do not require a special diet.
Digestive Health Tips
It is recommended that children aged 2 to 3 years old drink 1 to 2 glasses of plain water. While children aged 4 and above drink 6 to 8 glasses of plain water throughout the day.
HealthyMealIdeas
MealTracker
StoolTrackerUsing the
Bristol StoolChart, write your
child’s stooltype here.
ActivityIdea
ActivityTracker
Dinner Evening Snack
Morning Tea
Breakfast Afternoon Tea
Lunch
Toast with sausage, mini
salad, and milk.
Cracker with peanut butter or
fruit jam.
Sweet & sour chicken, rice,
steamed vegetables, and sliced tomatoes.
Milk and crackers.
Stir fried fish slices with
noodles, and watercress
soup.
Milk.
For today's activity, try visiting a park.
Name: Date:
7 Day Guide to Digestive Health Day 2Our 7 Day Guide features healthy meal ideas, tips and fun activities to help improve your child’s overall digestive health.
Digestive Health Tips
Fruits and vegetables are a good source of fibre.
HealthyMealIdeas
MealTracker
StoolTrackerUsing the
Bristol StoolChart, write your
child’s stooltype here.
ActivityIdea
ActivityTracker
Dinner Evening Snack
Morning Tea
Breakfast Afternoon Tea
Lunch
Pancake with banana and
honey, and milk.
Mixed-fruit kebab.
Chicken carbonara pasta with mushrooms, steamed broccoli
& carrot, and apple slices.
Tuna sandwich.
Potato cakes (begedil), stir
fried vegetables,
and rice.
Milk.
For today's activity, try going for a swim.
Name: Date:
7 Day Guide to Digestive Health Day 3Our 7 Day Guide features healthy meal ideas, tips and fun activities to help improve your child’s overall digestive health.
Digestive Health Tips
Bananas and asparagus contain prebiotics which are food for the friendly bacteria in the gut.
HealthyMealIdeas
MealTracker
StoolTrackerUsing the
Bristol StoolChart, write your
child’s stooltype here.
ActivityIdea
ActivityTracker
Dinner Evening Snack
Morning Tea
Breakfast Afternoon Tea
Lunch
Cracker with cheese spread and tomatoes, and blueberries on cereal and
milk.
Tropical mango smoothie.
Fishball soup with kuey
teow/noodles, spinach and fruit slices.
French toast with apple
slices.
Claypot soy sauce steamed
chicken mushroom rice and steamed vegetables.
Milk.
For today's activity, try going for a bicycle ride.
Name: Date:
7 Day Guide to Digestive Health Day 4Our 7 Day Guide features healthy meal ideas, tips and fun activities to help improve your child’s overall digestive health.
Digestive Health Tips
Always give your child small and frequent meals.
HealthyMealIdeas
MealTracker
StoolTrackerUsing the
Bristol StoolChart, write your
child’s stooltype here.
ActivityIdea
ActivityTracker
Dinner Evening Snack
Morning Tea
Breakfast Afternoon Tea
Lunch
Omelette on toast and
freshly squeezed
orange juice.
Chocolate banana muffin.
Braised meatball, rice,
stir fried vegetables and
fruit salad.
Curry puff.
Fish finger with mashed
potato, tomato and lettuce.
Milk.
For today's activity, try playing badminton in a park.
Name: Date:
7 Day Guide to Digestive Health Day 5Our 7 Day Guide features healthy meal ideas, tips and fun activities to help improve your child’s overall digestive health.
Digestive Health Tips
Practice balance, variety, and moderation in your child’s daily food intake.
HealthyMealIdeas
MealTracker
StoolTrackerUsing the
Bristol StoolChart, write your
child’s stooltype here.
ActivityIdea
ActivityTracker
Dinner Evening Snack
Morning Tea
Breakfast Afternoon Tea
Lunch
Fried noodles/rice with egg and
mixed vegetables.
Fruit kebab.
Pitta bread with tuna, carrot,
and cucumber sticks with
yoghurt dipping sauce.
Popiah basah and milk.
Egg corn soup with macaroni
and apple slices.
Milk.
For today's activity, try doing jumping jacks.
Name: Date:
7 Day Guide to Digestive Health Day 6Our 7 Day Guide features healthy meal ideas, tips and fun activities to help improve your child’s overall digestive health.
Digestive Health Tips
Fish is a good source of protein.
HealthyMealIdeas
MealTracker
StoolTrackerUsing the
Bristol StoolChart, write your
child’s stooltype here.
ActivityIdea
ActivityTracker
Dinner Evening Snack
Morning Tea
Breakfast Afternoon Tea
Lunch
Turkey and avocado roll, and freshly squeezed
orange juice.
Soybean milk.
Mixed seafood spaghetti with
tomato and mini salad.
Mini pratha with dhall and milk.
Seaweed & vegetable fried
rice, grilled chicken skewer
and papaya.
Milk.
For today’s activity, try taking a brisk walk at the park.
Name: Date:
7 Day Guide to Digestive Health Day 7Our 7 Day Guide features healthy meal ideas, tips and fun activities to help improve your child’s overall digestive health.
Digestive Health Tips
Always serve food in appropriate bite-sized pieces.
HealthyMealIdeas
MealTracker
StoolTrackerUsing the
Bristol StoolChart, write your
child’s stooltype here.
ActivityIdea
ActivityTracker
Dinner Evening Snack
Morning Tea
Breakfast Afternoon Tea
Lunch
Steamed 'mantou'/bun with chocolate spread/peanut butter, and milk.
Mixed-fruit kebab.
Claypot chicken with mushroom, tofu sheet, rice, stir fried kailan
and watermelon slices
Red bean soup and a mini
waffle.
Sweet & sour prawns, rice,
spinach, fishball soup and a kiwi.
Milk.
For today's activity, try skipping rope.
Bristol Stool Chart1
Did you know that your child’s stools are an indicator of their gut health2? In fact, the colour, size, shape and other features can tell you a lot.
Use this chart and our daily stool tracker to record any changes throughout your 7 days with Mamil, and if you have any questions at any time, get in touch with our Careline.
1. SJ Lewis et al. Scand. J. Gastroenterol. 1997; 32(9):920-42. Mayo Clinic, Diseases & Conditions, 2013
Our Careline is Here to Help
If you have any questions feel free to get in touch with our team of nurses, nutritionists and dieticians.
For more information or to redeem a trial pack, visit www.mamil.com.my
1800 38 1038 1800 38 1038
Normal Stool RangeHard Stool Range Loose & Watery Stool Range
Type 1Separate hard lumps, like nuts. (hard to pass)
Type 4Like a sausage or snake, smooth and soft.
Type 5Soft blobs with clear cut edges. (passed easily)
Type 7Watery, no solid pieces. Entirely liquid.
Type 2Sausage-shaped, but lumpy.
Type 3Like a sausage but with cracks on its surface.
Type 6Fluffy pieces with ragged edges, a mushy stool.
Serving Size GuideUse the guide below for the recommended serving size.
Loose & Watery Stool Range
One serving of cereals, cereal products and tubers(30g carbohydrate per serving)
Bihun, soaked
Biscuits, cream crackers
Bread, white
Bread, wholemeal
Laksa, soaked
Mi/ kuey teow, wet
Potato
Putu mayang
Rice, white, cooked
Rice porridge, plain
Sweet potato/ yam/ tapioca
1 1/2 cups
6 pieces
2 slices
2 slices
1 1/2 cups
2 medium whole
6 pieces
2 pieces
2 senduk/ 1 cup
2 cups
1 cup
One servings of fish, poultry, meat and egg(14g protein per serving)
Anchovies (head removed)
Beef, lean ( 7.5 cm x 9 cm x 0.5 cm)
Chicken, drumstick
Cockles without shells
Eggs, chicken
Ikan kembung
Ikan selar
Ikan tenggiri
Chicken liver
Telur puyuh
Squid
2/3 cups
2 pieces
1 piece
1 cup
2 whole
1 medium
1 whole
1 piece
2 pieces
12 whole
2 medium
One serving of fruits(15g carbohydrate per serving)
Apple/ chinese pear/ mango/ ciku
Banana, berangan (medium size)
Banana, emas
Durian
Grapes
Guava/ Pear
Mandarin oranges (Small to medium)
Papaya/ pineapple/ watermelon
Prunes
Raisins
1 whole
1 whole
2 whole
3 ulas
8 small
1/2 whole
1 whole
1 slice
4 small
1 dessert spoon
One serving of milk and dairy products(7g protein per serving)
Cheese
Milk, low fat
Milk, evaporated
Milk, powdered (heaped)
Yoghurt
1 slice
1 glass
2/3 cup
4 dessert spoons
1 cup
Standard measurements used in this dietary guideline are as follows:
1 cups = 200 ml
1 glass = 250 ml
1 table spoons (tbs) = 15 ml
1 dessert spoon (dsp) = 10 ml
1 tea spoon (tsp) = 5 ml
One serving of legumes(7g protein per serving)
Chickpea/ dhal
Green/ mung bean/ canned baked bean
Tempe/ taukua/ tauhu
Unsweetened soya bean milk
1 cup
1 1/2 cups
2 pieces
1 1/2 glasses
One serving of vegetables
Dark green leafy vegetables with edible stem, cooked
Fruit vegetables, cooked
Ulam, raw
1/2 cup
1/2 cup
1 cup
Source: Malaysian Dietary Guidelines, Ministry of Health, 2010.