18 August 2011, Thursday
Time---- Food eaten--------------------------------Quantity
7.15am-- Kway Teow noodles with 2 dumplings--------1 bowl
10.45am- Rice with scramble eggs and cabbage-------1 plate
1.15pm-- Rice with fried egg and green vegetables--1 plate
7.35pm-- Mushroom minced meat noodle---------------1/3 bowl
---------Fish soup---------------------------------1/2 bowl
---------Rice--------------------------------------1 bowl
19 August 2011, Friday
Time---- Food eaten-------------------------------------------Quantity
10.20am--Chicken sandwich with lettuce and tomato------------2 pieces of wholemeal bread
1.40pm---Rice with fried egg and curry vegetables-------------1 plate
---------Soy milk---------------------------------------------250ml
7.25pm---Porridge with fried fish-----------------------------1bowl
11.15pm--Low Fat Fresh Milk-----------------------------------150ml
20 August 2011, Saturday
Time---Food eaten-----------------------------------Quantity
9.45am-Chee Cheong Fun------------------------------1 strip
-------Pulut hitam (Hei Ruo Mi----------------------1/2 bowl
11.20am-Low fat fresh milk--------------------------200ml
12.35pm Boiled Dumplings----------------------------6 pieces
--------Grilled Mid-joint chicken wings-------------3 pieces
5.55pm--Rice----------------------------------------1 bowl
--------Sour spicy soup (tomato, green pepper, red chilli and potato)---1 bowl
Saturday, August 20, 2011
Thursday, August 18, 2011
Introduction to food and nutrition
Do you know? The food that we eat daily can have a direct impact on our health! How is this so?
Food provides our body with nutrients, which is needed to obtain energy, grow new cells and repair damaged body tissues. There are five main food groups that are important to a balanced diet - carbohydrates, proteins, fats, vitamins and minerals. A balanced diet will consist a correct proportion of food from each of the five main food groups. Now, I will briefly introduce the different food groups:
Carbohydrates
- main source of energy (our body breaks down carbohydrates into glucose that combines with oxygen in cells to produce energy in a
process called cellular respiration)
- two types of carbohydrates, simple carbohydrates (sugar) and complex carbohydrates (starch).
Simple carbohydrates can be found in fruits and vegetables (natural sugar) as well as in sweets and chocolate (refined sugar). Simple sugar can absorbed by our body will quickly, giving an instant burst of energy, but the effect can soon wear off, whereas, complex carbohydrates, which can be found in rice, bread and other staple food, takes a longer time to be broken down by the body. The slower process helps to give a consistent supply of energy, resulting in a more balanced energy levels.
- in a balanced diet, carbohydrates would make up about 1/3 of our diet
Proteins
- nutrients that our body need to grow and repair cells and tissues
- can be found in meat, fish, eggs, nuts and other diary products
- made up of molecules called amino acids
- can be used to make special chemicals called enzymes, which help to speed up chemical reactions in the body
- can also be converted into glucose to provide energy when necessary
Fats
- important source of energy
- found in foods such as milk, cheese, butter, eggs, meat and oil
- used to build and protect body cells, absorb and transport fat-soluble vitamins (Vitamin A, D, E and K), to make hormones and to keep the
body warm
Vitamins
Vitamin A
- Found in Carrots, papaya, some dairy products
- Good for eyes, skin, nails and hair
Vitamin C
- Found in citrus fruits and vegetables
- essential for tissue repair and having a strong immune system
Vitamin D
- found in fish oil, liver
- essential for strong bones and health nervous system
Vitamin K
- found in egg, green leafy vegetable
- helps the blood to clot
Minerals
Calcium
- found in various dairy products
- helps to build strong teeth and bones
Iron
- found in green leafy vegetables
- helps red blood cells to carry oxygen around the body
Food provides our body with nutrients, which is needed to obtain energy, grow new cells and repair damaged body tissues. There are five main food groups that are important to a balanced diet - carbohydrates, proteins, fats, vitamins and minerals. A balanced diet will consist a correct proportion of food from each of the five main food groups. Now, I will briefly introduce the different food groups:
Carbohydrates
- main source of energy (our body breaks down carbohydrates into glucose that combines with oxygen in cells to produce energy in a
process called cellular respiration)
- two types of carbohydrates, simple carbohydrates (sugar) and complex carbohydrates (starch).
Simple carbohydrates can be found in fruits and vegetables (natural sugar) as well as in sweets and chocolate (refined sugar). Simple sugar can absorbed by our body will quickly, giving an instant burst of energy, but the effect can soon wear off, whereas, complex carbohydrates, which can be found in rice, bread and other staple food, takes a longer time to be broken down by the body. The slower process helps to give a consistent supply of energy, resulting in a more balanced energy levels.
- in a balanced diet, carbohydrates would make up about 1/3 of our diet
Proteins
- nutrients that our body need to grow and repair cells and tissues
- can be found in meat, fish, eggs, nuts and other diary products
- made up of molecules called amino acids
- can be used to make special chemicals called enzymes, which help to speed up chemical reactions in the body
- can also be converted into glucose to provide energy when necessary
Fats
- important source of energy
- found in foods such as milk, cheese, butter, eggs, meat and oil
- used to build and protect body cells, absorb and transport fat-soluble vitamins (Vitamin A, D, E and K), to make hormones and to keep the
body warm
Vitamins
Vitamin A
- Found in Carrots, papaya, some dairy products
- Good for eyes, skin, nails and hair
Vitamin C
- Found in citrus fruits and vegetables
- essential for tissue repair and having a strong immune system
Vitamin D
- found in fish oil, liver
- essential for strong bones and health nervous system
Vitamin K
- found in egg, green leafy vegetable
- helps the blood to clot
Minerals
Calcium
- found in various dairy products
- helps to build strong teeth and bones
Iron
- found in green leafy vegetables
- helps red blood cells to carry oxygen around the body
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