GIGI'S BLOG!
Her diet is generally quite okay :) I find it good that she tries to incorporate healthy food into her diet, such as vegetables and yoghurt. Except that I notice that she eats fried and fatty food everyday, such as hotdogs, fried potatoes and rendang. I think her diet could be healthier by eating more fruits and vegetables and cutting down on oily food! Her healthy dish is good :) I think that she can use more nutritional tools to analyse her 3-day diet to get a better overview and analysis of her diet. Overall, it's okay :)
VALERIE'S BLOG!
Her diet has fruits such as apples and pears, and healthy methods of cooking such as steamed pomfret, regularly, which is good! It is also good that she uses 3 nutritional tools to analyse her diet! However, I notice that her meals are very scattered throughout the day and that sometimes she does not eat 3 meals a day. She should try to cultivate regular eating habits :)
GABRIELLA'S BLOG!
I notice that she tried to include healthy foods such as blueberry yoghurt in her diet, but her diet is generally lacking vegetables and fruits :( She should try and cut down on unhealthy fried foods such as nuggets and fries and eat more healthy foods such as steamed fish. She also makes use of the nutritional tools well. I also like her healthy dish :)
Wednesday, 23 February 2011
Reflection!
I learnt a few things from the process of doing this PT. Firstly, I learnt more about my eating habits, which are quite regular, which are 3 meals everyday. However, I could improve on this as I could eat fruits before dinner everyday to supplement the 'Fruits' category in the Healthy Diet Pyramid.
I also realised that my diet is quite unhealthy. I realise that I eat a lot of fatty and oily food, such as oily meat, which is not good as it causes high sodium and fat intake. My diet can also cause diseases such as osteoporosis, due to the lack of calcium in my diet. I also learnt what measures to take so that my diet is balanced and healthy, such as eating more fruits and vegetables!
I find that the suggested nutritional tools are helpful in helping me analyse my diet, as they help me see what components of my diet are too high or too low, and the different food types, and whether they are healthy or not healthy. It also helped me face the fact that my diet really is unhealthy, such as high in sodium.
I think that my dish, fish soup, is healthy, as it includes healthy ingredients such as tomatoes and vegetables. It also has seafood such as prawn and fish, which is much healthier than oily and fatty meat. However, there is one downside to the nutritional tools, and that is some of the foods that I ate were not logged in into the database, therefore making the analysis of my diet slightly unreliable.
I feel that my healthy dish is healthy because it uses healthy ingredients, such as green vegetables and tomatoes, which are high in dietary fibre, nutrients and vitamins. Also, it has seafood such as fish and prawns, which are healthier than meat as it is lower in saturated fat and sodium content. Also, the dish does not make use of any flavouring or sauces which are high in sodium content.
Overall, I find that this PT is really useful in helping me understand more about the unhealthiness of my diet and the measures I can take to improve it and make it more balanced and healthy. Also, it opened my eyes to the diseases and problems that such a diet can cause, which really helps to push me to make my diet a healthier one.
I also realised that my diet is quite unhealthy. I realise that I eat a lot of fatty and oily food, such as oily meat, which is not good as it causes high sodium and fat intake. My diet can also cause diseases such as osteoporosis, due to the lack of calcium in my diet. I also learnt what measures to take so that my diet is balanced and healthy, such as eating more fruits and vegetables!
I find that the suggested nutritional tools are helpful in helping me analyse my diet, as they help me see what components of my diet are too high or too low, and the different food types, and whether they are healthy or not healthy. It also helped me face the fact that my diet really is unhealthy, such as high in sodium.
I think that my dish, fish soup, is healthy, as it includes healthy ingredients such as tomatoes and vegetables. It also has seafood such as prawn and fish, which is much healthier than oily and fatty meat. However, there is one downside to the nutritional tools, and that is some of the foods that I ate were not logged in into the database, therefore making the analysis of my diet slightly unreliable.
I feel that my healthy dish is healthy because it uses healthy ingredients, such as green vegetables and tomatoes, which are high in dietary fibre, nutrients and vitamins. Also, it has seafood such as fish and prawns, which are healthier than meat as it is lower in saturated fat and sodium content. Also, the dish does not make use of any flavouring or sauces which are high in sodium content.
Overall, I find that this PT is really useful in helping me understand more about the unhealthiness of my diet and the measures I can take to improve it and make it more balanced and healthy. Also, it opened my eyes to the diseases and problems that such a diet can cause, which really helps to push me to make my diet a healthier one.
My Healthy Dish!
My healthy dish is Fish Soup with prawns, fish and tomatoes! Here is the recipe!
Ingredients:
- Chicken bone
- 3 slices ofsichuan
- Prawns (quantity can vary)
- fish (quantity can vary)
- 2 tomatoes
- Green vegetables
Ingredients:
- Chicken bone
- 3 slices of
- Prawns (quantity can vary)
- fish (quantity can vary)
- 2 tomatoes
- Green vegetables
Instructions:
1) Boil the chicken bone and 3 slices of sichuan
2) Remove the chicken bone.
3) Put in the prawns, sliced fish, 2 cut tomatoes and green vegetables into the chicken stock.
4) Bring soup to the boil.
5) Serve hot.
4) Bring soup to the boil.
5) Serve hot.
Fish Soup!
Analysis of Diet on Day 1 Dinner!
Here is the analysis of my diet on Day 1 using the Energy and Nutrient Compositions of Food tool. I could not include some foods as they were not included in the database (like white cooked rice!!!), and I decided to use my dinner as it was my heaviest meal that day, with the most amount of foods.
1) Broccoli, stir-fried
Alternate Name: N/A
Description: Broccoli W/ ginger + soy sauce, SF
Edible portion: 100%
Per serving: 172.78 g
2) Fish, with preserved black bean, steamed
Alternate name: N/A
Description: N/A
Edible portion: 81%
Per serving: 47.5%
The analysis (per serving) follows:
Broccoli, stir-fried Fish with preserved black bean, steamed
Energy (kcal) 98 46
Protein (g) 5 7
Total fat (g) 7 2
Saturated fat (g) 2.0 0.7
Dietary fibre (g) 3.4 0.0
Carbohydrate (g) 4 0
Cholestrol (mg) 0 22
Sodium (g) 318 230
Conclusion: The broccoli, having been stir-fried with oil, has a higher amount of saturated fat and sodium compared to the fish. However, as broccoli is a vegetable, it has also a high amount of energy, dietary fibre and carbohydrates compared with the fish. A healthier way of cooking this dish would be to steam it.
Whereas, for the fish, it had been steamed, thus less oil was used in the making of this dish than the broccoli. However, since fish is also a form of meat, it also has a higher amount of cholestrol and protein compared with the broccoli.
1) Broccoli, stir-fried
Alternate Name: N/A
Description: Broccoli W/ ginger + soy sauce, SF
Edible portion: 100%
Per serving: 172.78 g
2) Fish, with preserved black bean, steamed
Alternate name: N/A
Description: N/A
Edible portion: 81%
Per serving: 47.5%
The analysis (per serving) follows:
Broccoli, stir-fried Fish with preserved black bean, steamed
Energy (kcal) 98 46
Protein (g) 5 7
Total fat (g) 7 2
Saturated fat (g) 2.0 0.7
Dietary fibre (g) 3.4 0.0
Carbohydrate (g) 4 0
Cholestrol (mg) 0 22
Sodium (g) 318 230
Conclusion: The broccoli, having been stir-fried with oil, has a higher amount of saturated fat and sodium compared to the fish. However, as broccoli is a vegetable, it has also a high amount of energy, dietary fibre and carbohydrates compared with the fish. A healthier way of cooking this dish would be to steam it.
Whereas, for the fish, it had been steamed, thus less oil was used in the making of this dish than the broccoli. However, since fish is also a form of meat, it also has a higher amount of cholestrol and protein compared with the broccoli.
Tuesday, 22 February 2011
Analysis of Diet on Day 3!
(This post was supposed to go at the bottom, after Conclusion of Analysis of Diet 3!!!! Forgive me for the error :)
I shall analyse my diet on Day 3 using the Healthy Diet Pyramid!
Rice and Alternatives:
2 bowls of rice ------ 4 servings
Fruit
0 SERVINGS!!! :O
Vegetables
(Prawn with) Broccoli ------ 1 serving
Mixed vegetables ------ 1 serving
Overall: 2 servings
Meat and Alternatives
Baked beans ---- 1 serving
Prawn (with broccoli) ------ 1 serving
Venison hotplate ------- 1 servings
Soup, fish ----- 1 serving
Overall: 4 servings
Conclusion: My diet is not balanced. There is too much meat and alternatives which are unhealthy, as there is high sodium and saturated fat content. There are no fruits at all which is not good, as fruits are very healthy as they have many nutrients are vitamins which are good for the body. I also need to eat more carbohydrates (rice), as they are an important source of energy for the body to function properly and well.
I shall analyse my diet on Day 3 using the Healthy Diet Pyramid!
Rice and Alternatives:
2 bowls of rice ------ 4 servings
Fruit
0 SERVINGS!!! :O
Vegetables
(Prawn with) Broccoli ------ 1 serving
Mixed vegetables ------ 1 serving
Overall: 2 servings
Meat and Alternatives
Baked beans ---- 1 serving
Prawn (with broccoli) ------ 1 serving
Venison hotplate ------- 1 servings
Soup, fish ----- 1 serving
Overall: 4 servings
Conclusion: My diet is not balanced. There is too much meat and alternatives which are unhealthy, as there is high sodium and saturated fat content. There are no fruits at all which is not good, as fruits are very healthy as they have many nutrients are vitamins which are good for the body. I also need to eat more carbohydrates (rice), as they are an important source of energy for the body to function properly and well.
Conclusion of Analysis of Diet part 3!
Conclusion: Based on my results for the Food Intake Assessment, my diet is an unbalanced and unhealthy one :(
Based on the table of my actual nutritional intake compared againstRDA (Recommended Daily Allowance), I consume too much protein, sodium and saturated fat. This is due to the high amounts of food like meat and salty sauces in my diet. To reduce the high levels of unhealthy components of my diet, I should eat more healthy food like fruits and vegetables!
I also consume too little calcium, as I do not eat enough food like dairy products and tofu in my diet. Therefore, I should eat more foods like cheese to raise my calcium levels.
Based on the table of my actual nutritional intake compared against
I also consume too little calcium, as I do not eat enough food like dairy products and tofu in my diet. Therefore, I should eat more foods like cheese to raise my calcium levels.
The Analysis of my Diet 2!
Table showing the % of total calories of diet versus recommendation
% of total energy intake
Your Diet Recommendation
Carbohydrates 54% 55%-65%
Protein 19% 10%-15%
Total Fat 28% 25%-30%
Nutrition messages based on results
Sodium
Your sodium intake was greater than the recommended amounts. Sodium acts like a sponge, holding water in our body. Excess sodium increases the blood volume, which then raises the pressure in our blood vessels. Hypertension or high blood pressure increases the risk of stroke and heart attacks.
The main source of sodium in our diet comes from salt (sodium chloride) and sauces added during cooking or at the table. To cut down on sodium intake, gradually reduce the use of salt and sauces when preparing or cooking food so that your taste buds have the chance to adjust. Try flavouring foods with natural seasonings like lemon juice or herbs and spices. Choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, ask for less sauces or gravy in dishes.
Cholesterol
Your intake of cholesterol was more than the recommended amount. Excessive cholesterol intake, especially as part of a high fat diet, can increase blood cholesterol level and put you at risk of heart diseases.
To cut down the intake of cholesterol, replace meat with beans, peas, lentils or bean products 3 times a week. For healthy adults and adolescents, limit eggs to 4 per week. In recipes, try to replace part of the use of whole eggs with just the egg white. Shellfish, prawns, shrimps, crabs, cuttlefish etc as well as organ meats should be eaten no more than twice a week and in small portions.
Calcium
You were not getting enough calcium in your diet. Without adequate calcium, you may be at risk of developing osteoporosis, a condition where your bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs.
Increase your calcium intake from a variety of sources. Consume calcium-enriched breads and biscuits, green leafy vegetables, calcium-fortified juices, high-calcium soya bean milk, ikan bilis, sardines (with bones), tofu, as well as milk and other dairy products. Vitamin D helps our body absorb calcium. Your body can make this vitamin after sunlight hits your skin. You can easily obtain enough by getting at least 30-60 minutes of sunlight a day.
Aside from eating wisely, remember to make exercise a part of your life. Exercise helps to burn fat, tone your muscles, improve your stamina, relax and sleep better, as well as keep you alert and study better! Exercise at least 20 to 60 minutes, 3 to 5 times a week, until you sweat and breathe deeply without getting breathless. Choose an exercise that you enjoy, and try a variety so that you don’t get bored. Keep your exercise routine simple, fun and interesting.
% of total energy intake
Your Diet Recommendation
Carbohydrates 54% 55%-65%
Protein 19% 10%-15%
Total Fat 28% 25%-30%
Nutrition messages based on results
Sodium
Your sodium intake was greater than the recommended amounts. Sodium acts like a sponge, holding water in our body. Excess sodium increases the blood volume, which then raises the pressure in our blood vessels. Hypertension or high blood pressure increases the risk of stroke and heart attacks.
The main source of sodium in our diet comes from salt (sodium chloride) and sauces added during cooking or at the table. To cut down on sodium intake, gradually reduce the use of salt and sauces when preparing or cooking food so that your taste buds have the chance to adjust. Try flavouring foods with natural seasonings like lemon juice or herbs and spices. Choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, ask for less sauces or gravy in dishes.
Cholesterol
Your intake of cholesterol was more than the recommended amount. Excessive cholesterol intake, especially as part of a high fat diet, can increase blood cholesterol level and put you at risk of heart diseases.
To cut down the intake of cholesterol, replace meat with beans, peas, lentils or bean products 3 times a week. For healthy adults and adolescents, limit eggs to 4 per week. In recipes, try to replace part of the use of whole eggs with just the egg white. Shellfish, prawns, shrimps, crabs, cuttlefish etc as well as organ meats should be eaten no more than twice a week and in small portions.
Calcium
You were not getting enough calcium in your diet. Without adequate calcium, you may be at risk of developing osteoporosis, a condition where your bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs.
Increase your calcium intake from a variety of sources. Consume calcium-enriched breads and biscuits, green leafy vegetables, calcium-fortified juices, high-calcium soya bean milk, ikan bilis, sardines (with bones), tofu, as well as milk and other dairy products. Vitamin D helps our body absorb calcium. Your body can make this vitamin after sunlight hits your skin. You can easily obtain enough by getting at least 30-60 minutes of sunlight a day.
Aside from eating wisely, remember to make exercise a part of your life. Exercise helps to burn fat, tone your muscles, improve your stamina, relax and sleep better, as well as keep you alert and study better! Exercise at least 20 to 60 minutes, 3 to 5 times a week, until you sweat and breathe deeply without getting breathless. Choose an exercise that you enjoy, and try a variety so that you don’t get bored. Keep your exercise routine simple, fun and interesting.
The Analysis of my Diet part 1!
Here is the overall analysis of my diet using the Food Intake Assessment!
Based on the information you have provided, your daily energy requirement is estimated to be 1,721 kcal. This energy requirement is the level of calorie intake from food that will balance the calories your body burns, thus maintaining your weight. For weight loss, you should consume fewer calories and be more active. If you need to gain weight, consume more calories than your body requires.
Period of Analysis:11/02/2011 - 13/02/2011
Based on the information you have provided, your daily energy requirement is estimated to be 1,721 kcal. This energy requirement is the level of calorie intake from food that will balance the calories your body burns, thus maintaining your weight. For weight loss, you should consume fewer calories and be more active. If you need to gain weight, consume more calories than your body requires.
Period of Analysis:
Energy (kcal) | Carbohydrate (g) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Calcium (mg) | Dietary Fibre (g) | Sodium (mg) | |
Average intake per day | 1,545 | 206.8 | 73.5 | 47.7 | 17.1 | 276.3 | 666.9 | 16.6 | 2,474.7 |
Recommended Daily Allowance ( | 1,721 | 258.2 | 45.8 | 57.4 | 19.1 | 172.1 | 1,000.0 | 17.2 | 1,148.2 |
% of recommendation met | 90 | 80 | 160 | 83 | 90 | 160 | 67 | 96 | 216 |
View graph of actual nutritional intake compared against RDA
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My Diet!
So hello! here is my diet for 3 days running from 11 February to 13 February 2011!
Day 1 – 11 February 2011
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Day 2 – 12 February 2011
Time | Food eaten | Quantity |
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Day 3 – 13 February 2011
Time | Food eaten | Quantity |
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