Name: Leanne Cheng

Class: 211

Register no.: 4

Day 1 – 5 July 2010 (Monday)

Time, Food eaten, Quantity

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8.45am, Bread with kaya, 2 slices
1.05pm, Ban Mian, 1 bowl
6.40pm, Ice cream, 1 cup
8.07pm, Milo, 1 cup, Kit Kat, 1 bar

Day 2 – 6 July 2010 (Tuesday)

Time, Food eaten, Quantity
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6.10am, Mil,o 1 packet, Bun, 1 piece
11am, Milo, 1 packet, Noodles, 1 bowl
3.18pm, Sparkling Fuji Apple Drink, 1 bottle
4pm, Bun, 1 piece
7.15pm, Gosleme, 2 pieces

Day 3 – 7 July 2010 (Wednesday)

Time, Food eaten, Quantity

--------------------------------------------------------------
6.05am, Milo, 1 packet
12.30pm, Fried Bee Hoon and egg, 1 plate
4.15pm, 100 plus, 1 bottle
6.35pm, Brown rice vegetable salad, 1 plate, Sotong ball, 4 pieces

Breakfast
White Bread Kaya Total
Energy (kcal) 937 1,039 1976
Protein (g) 29 13 42
Total fat (g) 16 40 56
Saturated fat (g) 7.9 29.4 37.3
Dietary fibre (g) 8.1 3.7 11.8
Carbohydrate (g) 168 158 326
Cholesterol (mg) 0 375 375
Sodium (mg) 1,364 138 1502

Total energy: 2691kcal (RDDA: 2150kcal)

Total protein: 77.45g (RDDA: 66g)

Total fat: 96.55g

Total dietary fibre: 18.25 g

Total carbohydrate: 461.65g

Total sodium: 3968mg

Average intake per day, RDA, % of recommendation met
Energy (kcal) 1,428 1,919 74
Carbohydrate (g) 244.1 287.8 85
Protein (g) 42.9 59.3 72
Total Fat (g) 30.9 64.0 48

Saturated Fat (g) 18.1 21.3 85
Cholesterol (mg) 65.8 191.9 34
Calcium (mg) 1,027.3 1,000.0 103
Dietary Fibre (g) 5.7 19.230 30
Sodium (mg) 1,561.7 1,279.7 122

Based on the Food Intake Assessment, I should take less foods that have too much sodium in them, as too much sodium may cause hypertension or high blood pressure, which increases the risk of strokes or heart attacks. To do this, I should use less salt and sauces when preparing food at home, or ask for less sauce or gravy when I eat out, so as to reduce the amount of sodium I consume. Also, the Food Intake Assessment shows that I am only eating 30% of the amount of dietary fibre I should be eating. Hence, I should eat more fruits and vegetables which are high in dietary fibre.

Breakfast: Milo
Lunch: Fried Bee Hoon and egg, 100 plus

Dinner: Vegetable rice salad, sotong balls

Based on the Healthy Diet Pyramid, my diet does not have enough meat and alternatives. The bee hoon and rice should be sufficient for 5 to 7 servings, while the vegetables in the Vegetable rice salad should also be about 2 servings. However, throughout the day, I have only drunk one packet of milo, and eaten no meat at all. Hence, I should increase my intake of meat, so as to have a balanced and healthy diet.

Recipe Analysis:

Ingredient Brown Rice Vegetables Total
Energy (kcal) 453 248 701
Protein (g) 10 18 28
Total Fat (g) 3 2 5
Saturated Fat (g) 0.9 0.4 1.3
Cholesterol (mg) 0 0 0
Carbohydrate(g) 95 49 144
Dietary Fibre (g) 4.5 23.6 28.1
Sodium (mg) 6 266 232

This dish is healthy as it contains a lot of vegetables and uses no meat at all. Vegetables are high in fibre, minerals and vitamins and are also low in fat, making them very healthy. The vegetables are cut into small pieces and boiled so as to enable them to be easily chewed, then mixed into the rice and seasoned with salt and pepper. This allows people who dislike vegetables to eat them naturally and little children who normally dislike vegetables would eat it too as it would not taste particularly like vegetables, instead, it would taste more like fried rice, instead with vegetables. Also, in this dish, the rice is not fried with the vegetables, instead, they are separately cooked then mixed with some olive oil, hence it is healthy as it contains very little oil. Hence, this is a dish that looks good and tastes good, and is also very healthy.

From this PT, I have begun to be more aware of what I eat everyday and how this affects my health. In the past, I did not really care about what I ate, however, after doing this PT, I have realised that a lot of the food I consume is not very healthy and that my diet is not very balanced. Hence, I have become more aware of my eating habits and will try to change them so that I can have a healthier, more balanced diet. Also, I have realised that I eat very little fruits and vegetables, which affects the amount of vitamins, minerals and nutrients and dietary fibre that I get, which will also affect my health. I realise now that I should be more deliberate in choosing the food that I eat so as to make my diet a healthy one.

The suggested nutritional tools in the Health Promotion Board website have been very useful for me in determining the amount of sodium, cholestrol, etc. in my diet, hence showing me if my diet has been healthy or not. The tools have been very helpful in allowing me to understand better how the food I eat affects my health and my intake of vitamins, nutrients, etc. The Food Intake Assessment and Recipe Analysis have been particularly useful and easy to use, hence making it easier for me to find out and determine how healthy my diet was.

This PT has been very enjoyable and interesting and helped me to discover more about my diet and how I should change my eating habits in order to have a healthier lifestyle.

Comments: This blog is very detailed, especially where she writes about the recipe that could possibly be edited so as to make it healthier, where she includes a lot of details, such as the ingredients and how the dish is to be made. Hence, it is ver informative and helpful in letting the reader understand how the dish has become healthier than the original. Also, she includes a lot of information regarding the food that she has eaten the past three days, including some pictures and descriptions of what they are.