Desiree
I think your blog was wonderful to read. The contents were very well organised. I think you did an excellent job on self analysing yourself from the results you obtained from the assessments. Your modification of the recommended dish was well done, however, I thought you could have mentioned the cooking method, like step by step, and evaluate its efficiency. One main problem was your font, it think a bit too small, i was squinting my eyes when I read, but other than that, you did a wonderful job! :)
Lily
Your blog was also wonderful to read. Your contents were well organised and I would say just right, I think you were able to pick up the main points and only put that in. Your trace of your meals over 3 consecutive days was very well organised. However, I think that you could have analysed your food intake with the nutrional food pyramid in more detail, like what you ate belonged to what, so that we have a more clearer idea. Other than that, nice and sweet blog! :)
Eng Yin
Your blog was nice to read. It had very good points like informing us earlier of what is required for an average female adolescent and explaining each aspect in a food component. However, you could have improved in your organisation, maybe you could have put your trace of your food intake over 3 consecutive days in the form of a table, would be easier to read, and you could have formatted your results properly so that it does not clash with the other components. I think your modified dish could also be improved in the sense you could be more precise in how every ingredient used in your dish is healthy. Other than that, fun to read you blog! :)
Sunday, September 11, 2011
Sunday, August 28, 2011
Reflections
Through this blog, I myself have learnt a lot about my eating habits. The reason being, Usually, while I dont really pay atention to what I am eating, by analysing what I have eaten over the past three days, has allowed me to see other thingslike what kind of food, how it is made so on and so forth. Through this, I am able to see a certain pattern in what I eat. My eating habits are pretty good, howeer there are certain things I need to take note of. My calcium intake is very low and I need to increase that. My sodium intake is too high, I need to reduce that. Though, the fats in my food are within the recommended range, they are in the higher category, so it would be better to reduce that. However, since my inake of proteins, vitamins, fats and carbohydrates are in the recommended range, my eating habits are pretty good.
Yes, I do think my diet is a healthy one. This is because the diet provides me sufficient carbohydrates, proteins, vitamins and fats. This is achived because the food I eat is made properly (e.g. minimal oil) and it is a balanced meal (my recommended healthy dish has 2 types of veetables). Therefore, I consider my diet a healthy one though there is always room for improvement (like i had mentioned before: increase calcium intake and reduce sodium intake).
I would say I only know all these because of the suggested nutritional tools. They are the most useful as they provide me with information about my diet, help me to analyse my diet, help me conclude about my eating habits and from there also give me advice on what i should do next. Especially the Food Intake Assessment, where i submited all the meals I had eaten over the three days, and a perfect analysis came out of the diet with also information on what they (sodium, calcium, fats, carbohydrates etc.) are, what I lack or I am consuming too much of, what the implications are, so what I should do and also clear visuals showing me the composition very vividly. This allows me to immediately recognise my 'errors' and use the advice given to change my diet for the bettter. The Healthy Diet Pyramid also was useful as it allowed me to see how balanced my diet was. Therfore, in total, the suggested nutritional tools were very useful.
I think my my suggested one-dish meal is healthy because the ingredients used are extremely healthy and the cooking method too is extremely healthy. Firslty, two types of vegetables ( beetroot and lady's fingers) are used as the main side dishes with minimal oil used and slices of onion. The sambar involves a very healthy ingredient dhaal, which is rich in protein, no oil used in this. The rasam also has one important ingredient, tamarind which helps in digestion. Both contain tomatoes, healthy spices (contribute to digestion, taste, aroma) and the sambar contains vegetables drumsticks. This increase the intake of vegetables once agian ( increase in fibre, proteins, vitamins). Curd is basically milk, so calcium is also involved. With all these nutrition present, i think my suggested one-dish meal is the most healthy with the replacement of rice with brown rice.
Yes, I do think my diet is a healthy one. This is because the diet provides me sufficient carbohydrates, proteins, vitamins and fats. This is achived because the food I eat is made properly (e.g. minimal oil) and it is a balanced meal (my recommended healthy dish has 2 types of veetables). Therefore, I consider my diet a healthy one though there is always room for improvement (like i had mentioned before: increase calcium intake and reduce sodium intake).
I would say I only know all these because of the suggested nutritional tools. They are the most useful as they provide me with information about my diet, help me to analyse my diet, help me conclude about my eating habits and from there also give me advice on what i should do next. Especially the Food Intake Assessment, where i submited all the meals I had eaten over the three days, and a perfect analysis came out of the diet with also information on what they (sodium, calcium, fats, carbohydrates etc.) are, what I lack or I am consuming too much of, what the implications are, so what I should do and also clear visuals showing me the composition very vividly. This allows me to immediately recognise my 'errors' and use the advice given to change my diet for the bettter. The Healthy Diet Pyramid also was useful as it allowed me to see how balanced my diet was. Therfore, in total, the suggested nutritional tools were very useful.
I think my my suggested one-dish meal is healthy because the ingredients used are extremely healthy and the cooking method too is extremely healthy. Firslty, two types of vegetables ( beetroot and lady's fingers) are used as the main side dishes with minimal oil used and slices of onion. The sambar involves a very healthy ingredient dhaal, which is rich in protein, no oil used in this. The rasam also has one important ingredient, tamarind which helps in digestion. Both contain tomatoes, healthy spices (contribute to digestion, taste, aroma) and the sambar contains vegetables drumsticks. This increase the intake of vegetables once agian ( increase in fibre, proteins, vitamins). Curd is basically milk, so calcium is also involved. With all these nutrition present, i think my suggested one-dish meal is the most healthy with the replacement of rice with brown rice.
Saturday, August 27, 2011
Recommended healthy meal
I would recommend this as the healthiest meal because of the imgredients used and the cooking method. Firstly in this meal, there are 5 main parts. Firstly, are the vegetables. There are two types to it. Firstly is the beetroot fry. Though it is the beetroot fry, it is not exactly fried. It is made by first using a little bit of oil and the steamed beetroots cut into pieces to cook it. Adding a bit of chilling powder and quarter a onion sliced and cooking them all together would complete it. This is one healthy method of cooking vegetables as it requires minimal oil. Next lady's finger fry. This is cooked exactly the same way as the beetroot fry with the lady's fingers cut into pieces. Once again, minimal oil is used. Next are the three types of rice. While the rice has to be cooked before you add it, it is the extra ingredient that is added that varies the type of rice. First is the sambar rice, which is made with a kind of gravy like sambar. This is not the Malay traditional sambar. This is done mainly with the ingredient dhaal which is extremely good fro health due to it's composition of high protein. First you cook the dhaal and add water to it, add 'yellow' powder (adds flavor and colour) and chilling powder to spice it up. Add a few spices, cut-tomatoes and vegetable drum sticks. Then after letting it boil, till bubbles of aroma arise, we are done. This is also a extremely good cooking method as it does not involve any oil or other forms of ingredients that would be harmful to health generally. Next is the rasam rice. This is also done while cooking the rice, the rasam soup is done differently. This is very simple as basically it includes just adding spices, tomatoes, chilling powder and 'yellow' powder to bolt water and we are done. This is also an extremely healthy cooking method as it involves no oil and the slices help in digestion. Next finally, is the curd rice whch is also done the same way as the other two, while cooking the rice, the curd will be done. The curd is very simple as it basically is like making yoghurt. Just leave the warm milk to harden overnight and it would harden slightly and then place it in the fridge to cool it to a lower temperature. Since plain curd with rice would taste sour, add salt to it before mixing with the rice. The vegetables are the sauce dish while the rice is the main course. Thus I would say that this meal is the healthiest meal I have eaten so far. One way to improve it is by replacing the normal rice with brown rice.
Sunday, August 21, 2011
Evaluation
Next, let's evaluate using the Healthy Diet Pyramid.
So in Day 1, in the morning I drank Milo, a dairy product which comes under Meat and Alternatives, 1 serving. Then for recess I ate chicken nuggets which would come under Meat and Alternatives, 1 serving and Fats as it was deep friend. Moreover, I also had a chicen pow which would come under Meat and Alternatives, 1 serving. For lunch I had chicken rice which would come under Rice and Alternatives, 1 serving and Meat and Alternatives, 1 serving. For dinner I Had Raagi a kind of wheat noodle which comes under Rice and Alternatives, 4 servings. Then for supper I had an apple and mik which would come under Fruits and Vegetables and Meat and Alternatives - 1 serving each.
5 servings of Rice and Alternatives
3 servings of Meat and Alternatives
1 serving of Fruits and Vegetables
Next Let's go onto Day 2. In the morning, I ate 1 bowl of cornflakes cereal which comes under Rice and Alternatives and Meat and Alternatives - 1 serving each. Next during lunch, I ate Bread, 3 pieces - 2 servings of Rice and Alternatives. I also ate Pratas with vegetable gravy which comes under Rice and Alternatives, Fruits and Vegetables and Fats. Moreover in the night, I had Maggie Noodles soup whoch comes under Rice and Alternatives - 1 serving. Then I had Oats cereal for supper which comes under Rice and Alternatives - 1 serving.
6 servings of Rice and Alternatives
1 serving of Meat and Alternatives
1 serving of Fruits and Vegetables
Finally, Day 3. In the morning, I ate Bread, 2 slices - 1 serving of Rice and Alternatives and an Omelet which comes under Meat and Alternatives and Fats. Next for lunch I had rice with rasam soup(contains dhaal) and sambar (drumstick-vegetable curry)(contains dhaal) with beetroot fry and lady's finger fry and curd rice. This would come under 5 servings of Rice and Alternatives, 2 servings of Fruits and Vegetables and 1 serving of Meat and Alternatives. Then for dinner, I had 2 chapatis which comes under 1 serving of rice and Alternatives. The for supper I had milo that comes under 1 serving of Rice and Alternatives. I also had a banana which comes under 1 serving of Fruits and Vegetables.
7 servings of Rice and Alternatives
3 Servings of Fruits and Vegetables
2 Servings of Meat and Alternatives.
Conclusion: My food intake is pretty healthy according to the Healthy Food Diet Pyramid but I need to consume more Meat and Alternatives and Fruits and Vegetables.
Saturday, August 20, 2011
Evaluation
Here are the results obtained from Food Intake Test.
Based on the information you have provided, your daily energy requirement is estimated to be 1,936 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.
Saturated Fat
Your intake of saturated fat was higher that the recommended amount. An excess of saturated fat can raise your blood cholesterol, subsequently increasing your risk of heart disease.
The main sources of fat in our diet are also the sources of saturated fat! These include coconut-milk based foods, blended oil (usually used in commercial cooking), flavoured rice (e.g. chicken rice, nasi lemak, nasi briyani) and creamer/whitener/condensed and evaporated milk in beverages. Cutting down or limiting such sources of fat will also help to reduce saturated fat intake.
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.
Dietary Fibre
You were not getting enough dietary fibre in your diet. An adequate intake of dietary fibre can help to promote proper bowel functions, reduce blood cholesterol and control blood glucose levels. Dietary fibre can also help to make you feel full longer. Dietary fibre can only be obtained from plant-based foods. Remember to have your 2 servings of fruit and 2 servings of vegetables everyday. Choose fresh fruit or vegetables rather than the juice, and eat the skin (if edible) of cleaned fruit or vegetables. Replace meat-based dishes with beans, peas or lentils in you diet on alternate days. Try to consume 1 serving of wholegrain products from the rice and alternatives group daily, for example unpolished rice and wholemeal bread.
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.
Based on the information you have provided, your daily energy requirement is estimated to be 1,936 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.
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 | 1,697 | 231.2 | 57.4 | 62.1 | 25.8 | 210.6 | 539.4 | 11.9 | 3,616.9 |
Recommended Daily Allowance (RDA) | 1,936 | 290.4 | 60.6 | 64.5 | 21.5 | 193.6 | 1,000.0 | 19.4 | 1,291.5 |
% of recommendation met | 88 | 80 | 95 | 96 | 120 | 120 | 54 | 62 | 280 |
Saturated Fat
Your intake of saturated fat was higher that the recommended amount. An excess of saturated fat can raise your blood cholesterol, subsequently increasing your risk of heart disease.
The main sources of fat in our diet are also the sources of saturated fat! These include coconut-milk based foods, blended oil (usually used in commercial cooking), flavoured rice (e.g. chicken rice, nasi lemak, nasi briyani) and creamer/whitener/condensed and evaporated milk in beverages. Cutting down or limiting such sources of fat will also help to reduce saturated fat intake.
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.
Dietary Fibre
You were not getting enough dietary fibre in your diet. An adequate intake of dietary fibre can help to promote proper bowel functions, reduce blood cholesterol and control blood glucose levels. Dietary fibre can also help to make you feel full longer. Dietary fibre can only be obtained from plant-based foods. Remember to have your 2 servings of fruit and 2 servings of vegetables everyday. Choose fresh fruit or vegetables rather than the juice, and eat the skin (if edible) of cleaned fruit or vegetables. Replace meat-based dishes with beans, peas or lentils in you diet on alternate days. Try to consume 1 serving of wholegrain products from the rice and alternatives group daily, for example unpolished rice and wholemeal bread.
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.
My consumption
Hello! Firstly lets start with an example of what an average person eats over 3 days (2 weekdays and a weekend), take a look at the table below.
Viewer discretion: This is my personal consumption. Since I am an Indian, some of these dishes are Indian dishes with Indian names which you might not understand. I have tried my best to name them in English. Later, in my next post for evaluation, I will explain these items in detail.
Viewer discretion: This is my personal consumption. Since I am an Indian, some of these dishes are Indian dishes with Indian names which you might not understand. I have tried my best to name them in English. Later, in my next post for evaluation, I will explain these items in detail.
18th August 2011 (Day 1)
Time | Food eaten | Quantity | |
5.15 pm | · Hot Milo | · 200 ml | |
10.30 am | · Chicken pao · Nuggets · Mogu Mogu drink (grape flavor) | · 1 · 3 pieces · 250 ml | |
2pm | · Rice with chicken gravy | · 1 plate of rice · 1 piece of chicken | |
4pm | · Jacob’s Oatmeal Crackers | · 2 | |
8.30pm | · Raagi noodles ( Vermissilli) | · 1 plate | |
10pm | · Glass of Hot Milk · Apple | · 200 ml · 1 | |
19th August 2011 (Day 2)
Time | Food eaten | Quantity |
· Cornflakes cereal | · 1 bowl | |
9.30pm | · Bread · Milo | · 3 pieces · 150 ml |
2pm | · Pratas with vegetable gravy | · 2 pieces |
8.30pm | · Maggie Noodles soup | · 1 bowl |
10pm | · Oats cereal | · 1 bowl |
20th August 2011
Time | Food eaten | Quantity |
9pm | · Bread with ketchup · Omelete | · 2 pieces · 1 piece |
1pm | · Rice · Rasam (Tamarind gravy) · Sambar [Drumstick(vegetable) curry] · Curd (Yoghurt) · Beetroot fry · Lady’s fingers fry | · 1 bowl · 1 small bowl · 1 small bowl · 1 small bowl · 1 small bowl · 1 small bowl |
8.30pm | · Chapati (Wheat Bread) with paneer gravy | · 2 pieces |
10pm | · Hot milo · Banana | · 200 ml · 1 |
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