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Blog 1: http://indulgenceisnotasin.blogspot.com/

Name: Valerie Lim

The explanations were elaborate and I believe other than the tools mentioned, there was also some research done on her own. Shows thought processes clearly and elevant pictures added. However, the blog posts were too conversational I suppose. Good job done! :))))

Blog 2: http://www.eat-think-blog.blogspot.com/

Name: Rachel Lee

Very organised and attractive however, some of the pictures were not visible. Explanation was provided as a conclusion but o further explanation was given on each tools used. Healthy dish mentioned was done well. overall good work seen.

Blog 3: http://dominique-yap202.blogspot.com/

Name : Dominique Yap

very detailed analysis done on diet. However, I expected explanation from the results of each tool used to be stated. (how each tool helped with the analysis, which tool was most efficient) Reflection shows research done. Overall good work )

What have I learnt? Looking Back….

Eating is one of the things I enjoy the most and I believe that it should be done in a peaceful and decent  manner such that you are able to enjoy the meal eaten and get the right amount of nutrients at the same time. I think although I do not eat too over the limit, I consume food with a lot of oil and sugar. However, I do include friuts and vegetables once in a while but I should make that more often. When we eat food with the right amount of each nutrients each day, we will be able to lead a healthy lifestlye and lesser risk of having heart diseases and other medical conditions such as diabetes. However, when we try to be on a diet unnecessarily, it causes malnutrition and our immune system becomes weak and if we eat food that contains more nutrients then we need, it also causes problems and if you do not stop stop stuffing yourself you will end up being obese.

I think that the nutritional tools on HPB website is very useful for people of all ages. The food intake assesment is very accurate in finding the exact amount of calories eaten per day. However, of we only need a rough idea of the amount of food we are suppose to eat RDDA works the best. As for a broad view of the different types of food and to get a general idea about what a healthy diet should consist of, a Healthy Diet Pyramid is strongly recommended.

Frankly speaking, I feel that Food and Nutrition classes are really useful especially since most teenagers do not have the time or just do not bother about their diet. I really enjoy the classes as an avid food lover and I am now proud to say I am able to cook a proper and healthy meal on my own now.

Healthy Meal

 This dish though yummy, is high in Oil (prata) and salt(curry). The oil used gives the prata the crispy taste. However, the dish can be made healthier by using less amount of oil or by using a healthier choice of oil such as Olive Oil. Accorrding to Consensus Action on Salt and Health, curry contains 20.5 g of salt when we only need 6g maximum intake of salt per day! Therefore, we should reduce the salt amount in the cury. We could also put in some vegetables to increase the dietary fibre content of the curry.

Analysis on diet 2

Using the Healthy Diet Pyramid

Healthy Diet Pyramid

 My Analysis:

DAY 1:

3 Servings of Rice and Alternatives

0 servings of Food and Vegetables

4 servings of Meat and Alternatives

Small amounts of Oil, sugar and salt but large amount of fats

Day 2:

3 servings of Rice and and alternatives

1 servings of Food and Vegetables

6 servings of Meat and alaternative

High amount of Fat, sugar and Oil but small amount of salt

Day 3:

3 servings of  Rice and Alternatives

0 serving of food and vegetables

2 servings of Meat and alternatives

High amount of Oil and sugar low amount of salt and fats

Analysis on diet 1

I have analysed my diet with four tools,  Health Diet Pyramid, Food Intake Assesment,RDDA(Recommended Daily Dietary Allowances) and by calculating BMI (Body Mass Index).

                 According to the Food Intake Assesment,which I believe is the most accurate in analysing diets, has given me the results that I’ve consumed food with about 50g more carbohydrate, 25g more of protein,10g more of total fats,15g more of saturated fat, 40mg less of Cholesterol, 285mg more of calcium and 1g less dietary fibre and 1500g of sodium then the required amount. This in a simplified way would mean that I have consumed food with a lot of sodium and calcium, slightly more saturated fats and less cholesterol. 

Period of Analysis: 02/02/2011 – 04/02/2011
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 2,514 358.2 94.5 82.3 36.2 157.6 1,284.3 19.3 3,896.9 Recommended Daily Allowance (RDA) 2,037 305.6 69.7 67.9 22.6 203.7 1,000.0 20.4 1,358.9 % of recommendation met 123 117 136 121 160 77 128 95 287
Table showing the % of total calories of diet versus recommendation
% of total energy intake   Your diet Recommendation Total Carbohydrates 57% 55 – 65% Total Protein 15% 10 – 15% Total Fat 29% 25 – 30%

 

                 Although Calcium intake is necessary and its good for strenghthening your bones, too much of it can result in apppetite loss, extreme lethargy, irregular heartbeat,nausea,vomiting and other bad effects as well. High intake of sodium or salt can result in high blood pressure and heart diseases.



My 3 Day Diet

 After talking so much about being healthy, what does it exactly mean to be healthy? Is it to ‘look’ healthy or does it something else? Well, analysing my diet for 3 consecutive days, this is what I got as a result from the Food Intake Assesment on the Health Promotion Board Website.

My Diet:

DAY 1
TIME	FOOD EATEN	QUANTITY
8.00a.m.	Wholemeal Bread	2 slices
	Milo	250 ml
1.30p.m.	Chicken Rice	A bowl
	Potato Wedges	7 wedges
	Mushroom Soup	1 cup
4.15p.m.	Soya Bean Milk	300 ml
8.30p.m.	Roti Prata with curry	2 pieces
9.20p.m.	Boiled Plain Milk	200 ml
DAY 2
9.20a.m.	Fruit Cake	3 slices
	Strawberry Milk	300 ml
12.30p.m.	KFC-Shrooms Burger	1
	Crispy Chicken thigh	1
	Iced Lemon Tea	Small can
	Whipped Potato	Small
5.30p.m.	Chicken Nuggets	5 pieces
	Samosa	3 pieces
9.00p.m.	Cheese and Chicken Sandwich	2 slices of bread
9.40p.m.	Boiled Plain Milk	200 ml
DAY 3
10.00a.m.	plain bread(toasted)	2 slices
	Milo	250ml
1.30p.m.	Hawaiian Pizza(Pan Pizza)	3 slices
	Sweet and Spicy drumlets	4 pieces
4.00p.m.	Chocolate Ice Cream	2 scoops
8.45p.m.	Mee goreng	1 plate

 

 



Food and Nutrition

As we all know, Food is very essential for survival. It’s as important as water or the air that we breathe in. However, gorging yourself or starving yourself often is just not the way. Therefore, consuming the right amount of food means that you can enjoy your meal and still be of a healthy weight.

What happens when you gorge yourself...

What happens when you want to look thin and starve yourself...

 

When you eat just the right amount- there you are ALL WELL!