Sunday, September 11, 2011
My comment on Fong Han's blog
Hello Fong han,
Your blog is really interesting!!! It provides many interesting facts, especially the table about the food people of various blood types should eat/avoid... >< I belongs to blood group A, but I am not a vegetarian either.... :D Generally, browsing through your 3-day diet, I can say that you eat a balanced variety of food from each of the food groups. However, you may want to the number of snacks in between the main meals or change for a healthier alternative. For example, on day 1, instead of having white bread with margarine, you may want to replace it with wholemeal bread with margarine. Wholemeal bread is healthier as it has more fibers and nutrients than white bread. :p Ohya, and drink coffee at 11pm, even if you can manage to fall asleep after that (even though I have no idea how you can do that...), it may affect your sleep quality according to some research... xD Your analysis of your diet is rather comprehensive and detailed. Your food intake assessment shows that your diet gives you sufficient nutrients. However, you need to reduce your sodium, cholestrol and calories intake. Your healthy one-dish meal is really interesting. The revised ingredients and method of cooking has turned an "unhealthy" dish into healthy one and it still looks delicious. Looks like we can tuck in... :D Haha. Your reflection is not up yet... as far as I can see now. Overall, your blog provides a comprehensive analysis of your diet and many interesting informations are put across in an enjoyable way! :)
Hui Ling
My comments on Mingrou's blog
http://iwanttoeatmochi.blogspot.com
Hallo Mingrou,
I really like the font of your blog!!! Okie, back to the main point, I think your diet is rather balanced, with food from a variety of food groups, but you may want to try to cut down on milk tea/bubble tea as they really contributes a lot of sugar to your diet. Like what Shu Ying has said, you may want to replace it with fresh fruit drinks or low fat milk! Milk is a good source of calcium too! :P Your food intake assessment results shows that all the major nutrients required in your diet are met! :D But you may want to try to reduce your sodium and cholestrol intake... (which is probably due to the inaccuracy of assessment in the selection of foods... I have to find similar alternatives for many of the food I ate too...) But ya, just take note! ^^
Hui Ling
Hallo Mingrou,
I really like the font of your blog!!! Okie, back to the main point, I think your diet is rather balanced, with food from a variety of food groups, but you may want to try to cut down on milk tea/bubble tea as they really contributes a lot of sugar to your diet. Like what Shu Ying has said, you may want to replace it with fresh fruit drinks or low fat milk! Milk is a good source of calcium too! :P Your food intake assessment results shows that all the major nutrients required in your diet are met! :D But you may want to try to reduce your sodium and cholestrol intake... (which is probably due to the inaccuracy of assessment in the selection of foods... I have to find similar alternatives for many of the food I ate too...) But ya, just take note! ^^
Hui Ling
My comments on my Wen Li's blog
Hallo Wen Li,
I really like the layout of your blog. The recording of the foods eaten over the 3 days are very detailed and well-organised. The quantities of each food is stated very clearly. There is also a comprehensive use of the nutritional tools in the analysis of your diet. Overall, your diet was balanced, with a variety of food from the various food groups. However, you may want to eat more servings of fruits and vegetables. These foods provide you with many valuable vitamins. From the results of the Food Intake Assessment, it shows that all the major nutrients are sufficiently taken from your diet. However, you may want to reduce your sodium and cholestrol intake. For example, instead of eating prawn instant noodles on your 3rd day of food tracking 20 August, which is high in sodium, you may want to replace it with beehoon or noodles, which helps you to reduce your sodium intake. Your reflections is generally very detailed, but you may want to elaborate a bit more on your suggested healthy one-dish meal. Overall, your blog provides a good analysis of your diet. ^_^
Hui Ling
Analysing my diet using Healthy Diet Pyramid
18 August 2011, Thursday
Breakfast 7.15 am
Kway Teow with 2 dumplings
- 2 servings of kway teow noodles
Recess 10.45am
Rice with scramble eggs and cabbage
- 2 servings of rice
- 1 serving of vegetables
- 1/2 serving of egg
Lunch 1.15pm
Rice with egg and green non-leafy vegetables
- 2 servings of rice
- 1/2 serving of egg
- 1 serving of vegetables
Dinner 7.35pm
Rice, fish soup, minced meat noodles
- 2 servings of rice
- 1 serving of noodles
- 1 serving of fish
Total number of servings per food group for 18 August 2011, Thursday
Rice and alternatives: 9 servings
Fruit: 0 serving
Vegetables: 2 servings
Meat and alternatives: 2 servings
Recommended number of servings of the various food groups per day according to the healthy diet pyramid:
Rice and alternatives: 5-7 servings
Fruit: 2 servings
Vegetables: 2 servings
Meat and alternatives: 2-3 servings
19 August 2011, Friday
Breakfast 10.20am
Chicken wholemeal sandwich with lettuce and tomato
- 1 serving of wholemeal bread
- 1 serving of meat and alternatives
Lunch 1.40pm
Rice with fried egg and curry vegetables, soy milk
- 2 servings of rice
- 1 serving of vegetables
- 1/2 serving of meat and alternatives
- 1 serving of soy milk
Dinner
Porridge with salted fish, low fat milk
- 1 serving of rice
- 1 serving of fish
- 1/2 serving of milk
Total number of servings per food group for 19 August 2011:
Rice and alternatives: 4 servings
Fruit: 0 serving
Vegetables: 1 serving
Meat and alternatives: 4 servings
Recommended number of servings of the various food groups per day according to the healthy diet pyramid:
Rice and alternatives: 5-7 servings
Fruit: 2 servings
Vegetables: 2 servings
Meat and alternatives: 2-3 servings
20 August 2011, Saturday
Breakfast 9.45am
Chee Cheong Fun, Pulut Hitam (Hei Ruo Mi), Low fat milk
- 2 servings of rice and alternatives
- 1/2 serving of milk
Lunch 12.35pm
Boiled dumplings, Grilled mid-joint chicken wings
- 1 serving of meat
- 1/2 serving of vegetables
Dinner 5.55pm
Rice and sour spicy soup
- 2 servings of rice
- 2 servings of vegetables
Total number of servings per food groupfor 20 August 2011:
Rice and alternatives: 4
Fruits: 0 serving
Vegetables: 2 1/2 servings
Meat and alternatives: 1 1/2 servings
Recommended number of servings of the various food groups per day according to the healthy diet pyramid:
Rice and alternatives: 5-7 servings
Fruit: 2 servings
Vegetables: 2 servings
Meat and alternatives: 2-3 servings
Thursday, September 8, 2011
Reflection
What have you learnt about your eating habits?
I have learnt that I tend to eat my 3 meals (breakfast, lunch and dinner) at a specific time of the day, especially during school days, with little snacks in between and my main source of carbohydrates is usually rice.
Do you consider your diet a healthy one? Why?
I generally consider my diet a healthy one, because according to the analysis provided by the nutritional tools, my diet meets most of the nutrients required daily. However, I can try to eat more fruits in my diet as I realised I did not take in any fruits over the span of 3 days (period of analysis). I also recognise that there are certain nutrients, such as calcium, that I need to aim to take more, while others, such as cholestrol and sodium, that I need to reduce.
Are the suggested nutritional tools useful? How?
The suggested nutritional tools are generally useful. They helped me to keep track of the nutrients I take in from my food daily, thus helping me to understand and be more conscious of my diet. The analysis provided by the nutritional tools tell me the nutrients/minerals that my diet have missed out and even provide advices on how I can go about to take in more of that particular nutrients. At the same time, the nutritional tools also provided feedback on the food I should try to cut down to make my diet healthier. For example, before I used the nutritional tools, I did not know that I have been taking in too much sodium and cholestrol. After I used the nutritional tools, I am more aware of it and thus be consistently conscious to reduce the intake of sodium and cholestrol.
However, sometimes, the nutritional tools are not very useful as I have difficulty finding the exact description of the food I have eaten, therefore for many instances, I have choose a similar alternative. This may lead to an inaccurate gauge of the energy and nutrients the food I have eaten gives me. Overall, however, the nutritional tools are still useful in helping me understand my diet better.
Why is your suggested one-dish meal healthy?
The suggested one-dish meal, chicken veggie marconi pasta, is healthy because it uses heathy ingredients, such the olive oil instead of other types of oil.. This plant oil is one of the few widely used culinary oils that contains about 75% of its fat in the form of oleic acid (a monounsaturated, omega-9 fatty acid). In terms of monounsaturated fat, the closest common culinary oil to olive is canola oil, with about 60% of its fat coming in monounsaturated form. By contrast, the fat in soybean oil in only 50-55% monounsaturated; in corn oil, it's about 60%; in sunflower oil, about 20%; and in safflower oil, only 15%. Research has shown that when a diet low in monounsaturated fat are replaced with a diet high in the monounsaturated fat content (by replacing other oils with olive oil), there tend to be a significant reduction in total blood cholesterol, LDL cholesterol, and LDL:HDL ratio. Research studies also show that olive oil has been associated to the decreased blood pressure.
The one-dish meal is also healthy because it uses a balanced variety of ingredients from the various food groups in the healthy diet pyramid. The marconi, the main ingredient in the dish, gives us the complex carbohydrates that provide us with the energy for physical and mental activities. The capsicums and the tomatoes made up the vegetables in the meal. Tomatoes, being low in sodium and very low in Saturated Fat and Cholesterol, is also a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus, Copper, Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium and Manganese. There is also a small amount of chicken meat, which made up the meat and alternnatives in the dish. The chicken meat provides us with a moderate amount of protein (about 100 calories per 100g). It is also contains all Vitamins B, especially Vitamin B3.
The dish also uses healthy methods of cooking, namely boiling and stir-frying. Stir-frying is considered a healthy way of cooking as it only requires a little amount oil and as the vegetables are usually cooked for a very short period, they retain their nutrients, texture, flavour and colour.
I have learnt that I tend to eat my 3 meals (breakfast, lunch and dinner) at a specific time of the day, especially during school days, with little snacks in between and my main source of carbohydrates is usually rice.
Do you consider your diet a healthy one? Why?
I generally consider my diet a healthy one, because according to the analysis provided by the nutritional tools, my diet meets most of the nutrients required daily. However, I can try to eat more fruits in my diet as I realised I did not take in any fruits over the span of 3 days (period of analysis). I also recognise that there are certain nutrients, such as calcium, that I need to aim to take more, while others, such as cholestrol and sodium, that I need to reduce.
Are the suggested nutritional tools useful? How?
The suggested nutritional tools are generally useful. They helped me to keep track of the nutrients I take in from my food daily, thus helping me to understand and be more conscious of my diet. The analysis provided by the nutritional tools tell me the nutrients/minerals that my diet have missed out and even provide advices on how I can go about to take in more of that particular nutrients. At the same time, the nutritional tools also provided feedback on the food I should try to cut down to make my diet healthier. For example, before I used the nutritional tools, I did not know that I have been taking in too much sodium and cholestrol. After I used the nutritional tools, I am more aware of it and thus be consistently conscious to reduce the intake of sodium and cholestrol.
However, sometimes, the nutritional tools are not very useful as I have difficulty finding the exact description of the food I have eaten, therefore for many instances, I have choose a similar alternative. This may lead to an inaccurate gauge of the energy and nutrients the food I have eaten gives me. Overall, however, the nutritional tools are still useful in helping me understand my diet better.
Why is your suggested one-dish meal healthy?
The suggested one-dish meal, chicken veggie marconi pasta, is healthy because it uses heathy ingredients, such the olive oil instead of other types of oil.. This plant oil is one of the few widely used culinary oils that contains about 75% of its fat in the form of oleic acid (a monounsaturated, omega-9 fatty acid). In terms of monounsaturated fat, the closest common culinary oil to olive is canola oil, with about 60% of its fat coming in monounsaturated form. By contrast, the fat in soybean oil in only 50-55% monounsaturated; in corn oil, it's about 60%; in sunflower oil, about 20%; and in safflower oil, only 15%. Research has shown that when a diet low in monounsaturated fat are replaced with a diet high in the monounsaturated fat content (by replacing other oils with olive oil), there tend to be a significant reduction in total blood cholesterol, LDL cholesterol, and LDL:HDL ratio. Research studies also show that olive oil has been associated to the decreased blood pressure.
The one-dish meal is also healthy because it uses a balanced variety of ingredients from the various food groups in the healthy diet pyramid. The marconi, the main ingredient in the dish, gives us the complex carbohydrates that provide us with the energy for physical and mental activities. The capsicums and the tomatoes made up the vegetables in the meal. Tomatoes, being low in sodium and very low in Saturated Fat and Cholesterol, is also a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus, Copper, Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium and Manganese. There is also a small amount of chicken meat, which made up the meat and alternnatives in the dish. The chicken meat provides us with a moderate amount of protein (about 100 calories per 100g). It is also contains all Vitamins B, especially Vitamin B3.
The dish also uses healthy methods of cooking, namely boiling and stir-frying. Stir-frying is considered a healthy way of cooking as it only requires a little amount oil and as the vegetables are usually cooked for a very short period, they retain their nutrients, texture, flavour and colour.
Tuesday, September 6, 2011
A balanced healthy one-dish meal
Chicken Veggie Macaroni Pasta
Ingredients
11/2 cup macaroni
2 tbsp olive oil
100 gms chicken cubes (boneless and boiled)
4 tbsp mayonnaise
1 pinch mustard powder
1 tbsp sugar
1 tsp salt
1 tsp black pepper (grounded)
30 gms cheddar cheese
2 large tomatoes (cubes)
2 large capsicums (cubes)
1 medium potato (boiled and cubes)
Few coriander leaves
Sunday, September 4, 2011
Analyzing my diet using the Food Intake Assessment
Food Intake Assessment
Based on the information you have provided, your daily energy requirement is estimated to be 2,077 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: 18/08/2011 - 20/08/2011
Average intake per day
Energy (kcal) 1517
Carbohydrate (g) 220.3
Protein (g) 67.2
Total Fat (g)40.9
Saturated Fat (g)16.2
Cholesterol (mg) 306.3
Calcium (mg)467.2
Dietary Fibre (g)19.2
Sodium (mg)2584.3
Recommended Daily Allowance (RDA)
Energy (kcal) 2,077
Carbohydrate (g)311.6
Protein (g) 71.0
Total fat (g)69.2
Saturated Fat (g)23.1
Cholesterol (mg)207.7
Calcium (mg)1,000.0
Dietary Fibre (g)20.8
Sodium (mg)1,385.6
% of recommendation met
Energy (kcal) 73%
Carbohydrate (g)71%
Protein (g) 95%
Total fat (g)59%
Saturated Fat (g)70%
Cholesterol (mg)147%
Calcium (mg)47%
Dietary Fibre (g)93%
Sodium (mg)187%
% of total energy intake
Total Carbohydrates
My diet ~ 58%
Recommendations ~ 55 - 65%
Total protein
My diet ~ 18%
Recommendations ~ 10 - 15%
Total Fat
My diet ~ 24%
Recommendations ~ 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.
When shopping for food, look out for products with the Healthier Choice Symbol. These products are lower in total fat, saturated fat, sodium and/or dietary fibre content compared to other products in the same category.
Based on the information you have provided, your daily energy requirement is estimated to be 2,077 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: 18/08/2011 - 20/08/2011
Average intake per day
Energy (kcal) 1517
Carbohydrate (g) 220.3
Protein (g) 67.2
Total Fat (g)40.9
Saturated Fat (g)16.2
Cholesterol (mg) 306.3
Calcium (mg)467.2
Dietary Fibre (g)19.2
Sodium (mg)2584.3
Recommended Daily Allowance (RDA)
Energy (kcal) 2,077
Carbohydrate (g)311.6
Protein (g) 71.0
Total fat (g)69.2
Saturated Fat (g)23.1
Cholesterol (mg)207.7
Calcium (mg)1,000.0
Dietary Fibre (g)20.8
Sodium (mg)1,385.6
% of recommendation met
Energy (kcal) 73%
Carbohydrate (g)71%
Protein (g) 95%
Total fat (g)59%
Saturated Fat (g)70%
Cholesterol (mg)147%
Calcium (mg)47%
Dietary Fibre (g)93%
Sodium (mg)187%
% of total energy intake
Total Carbohydrates
My diet ~ 58%
Recommendations ~ 55 - 65%
Total protein
My diet ~ 18%
Recommendations ~ 10 - 15%
Total Fat
My diet ~ 24%
Recommendations ~ 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.
When shopping for food, look out for products with the Healthier Choice Symbol. These products are lower in total fat, saturated fat, sodium and/or dietary fibre content compared to other products in the same category.
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