I think the best advise they gave me is how much is a serving. The white rice above is one serving. Basically like 3-4 table spoon of rice, or half a cup of rice. To measure it in a normal nasi senduk. One full senduk is about 2 servings.
This is about one serving of bihun. The researcher showed us that the one packet of Bi hun we buy at the stall is actually around 4 servings. :(. I mean if I really followed their advice I will be loosing weight soon. I am going to take it slowly and steady. Right now I have a good idea of how much rice, bubur, and bread is for one serving. According to the plan I am supposed to have 12 servings of grains each day. 12 servings sounds a lot, but its not really, well I don't think its that much anyway. Basically 12 servings of of grains is 2 pieces of bread, 2 senduk of rice, and 6 piece of plain crackers. I will keep postings what I eat each day, to show you how much exactly is a serving.