1) Nicole Pua's blog (http://omnomnomfn.blogspot.com/)
- Her blog is very informative and she has been very precise when recording the quantity of food that she has consumed throughout her 3-day diet. By recording not only the food eaten but also the specific quantity, she is then able to have a deeper understanding of her diet and what she can do in order to improve her diet. Although she only made use of 1 nutritional tool from the HPB website, she has successfully made use of this tool by giving her own analysis and comments and giving suggestions on how she can improve on making her diet a more balanced one, comprising of the adequate amount of the different components of food. One way she can improve on the task is to make use of more nutritional tools so that she can have a even clearer understanding on how she can improve her diet.
2) Natalie Koh's blog (http://21012nataliekoh.blogspot.com/)
- She has very precisely recorded down the food which she ate throughout her 3-day diet and even gave her own comments and analysis after recording down her diet for each day. She has successfully made use of the nutritional tool from the HPB website - Food Intake Assessment and has learnt that she has to cut down on the amount of cholesterol, sodium and fat she consumes and increase the intake of calcium. She has also gave very clear reasons on why her suggested one-dish meal is a healthy food alternative but the one-dish meal lacks the essential carbohydrates.
3) Alyssa Low's blog (http://www.fnpt.blogspot.com/)
- Her blog is very detailed and she has very precisely recorded down the food she consumed within her 3-day diet, including not only the foodstuff but also the exact quantity, allowing her to be able to more effectively analyse her diet. She has made use of 2 nutritional tools from the HPB website - Food Intake Assessment and Healthy diet pyramid. Using the healthy diet pyramid, she has made her own analysis on her diet using the recommended portions of different food components as a guide.
Friday, 10 June 2011
Reflection on process and learning points
Through this performance task, I have learnt in great detail about the foodstuffs I consume in my daily life and I now have a deeper and clearer understanding of the functions of different components of food such as carbohydrates, fats, proteins, dietary fibre etc. and also the harm that might be caused to the body if a certain component of food is not consumed in moderation. For example, if too much foodstuffs such as full-fat cheeses, gravy and other fat-based food are consumed, the body might receive too much saturated fat, which would lead to increased risks of heart diseases, stroke and higher blood cholesterol. Also if too little of a food component is consumed by an individual, the body might not receive sufficient amount of that particular component and hence, is not able to function properly. (e.g. inadequate amount of calcium would lead to weak and brittle bones and increased risks of osteoporosis) Hence, a balanced diet is VERY VERY important and all the different food components should be eaten in moderation so that one's body can function properly and remain healthy.
Also through the analysis of my 3-day diet using the 3 nutritional tools from the HPB website- Food Intake Assessment, Recipe Analysis and Portion Sizing Tool, I have learnt that I should maintain the intake of protein, fat and cholesterol as the amounts are rather close to the RDA but I should increase the amount of carbohydrates, dietary fibre and calcium consumed by eating more of foodstuffs such as rice, bread and noodles (for carbs),milk, sardines and other dairy products (for calcium) and fruits and vegetables (for dietary fibre). I should lower my intake of saturated fat and sodium by eating less of food products such as salt, fat-based food and full-fat cheese as too much of these food components would lead to increased risks of heart diseases.
Also through the analysis of my 3-day diet using the 3 nutritional tools from the HPB website- Food Intake Assessment, Recipe Analysis and Portion Sizing Tool, I have learnt that I should maintain the intake of protein, fat and cholesterol as the amounts are rather close to the RDA but I should increase the amount of carbohydrates, dietary fibre and calcium consumed by eating more of foodstuffs such as rice, bread and noodles (for carbs),milk, sardines and other dairy products (for calcium) and fruits and vegetables (for dietary fibre). I should lower my intake of saturated fat and sodium by eating less of food products such as salt, fat-based food and full-fat cheese as too much of these food components would lead to increased risks of heart diseases.
Thursday, 9 June 2011
One Dish Meal
Modification of Fillet-o-fish
The fillet-o-fish burger from McDonalds contains a steamed bun, a slice of processed cheese, battered fish fillet and 30g of tartar sauce. There is a very high amount of sodium (640mg- 28%), fats (18g- 28%) of which the amount of saturated fats is 3.5g (19%) and cholesterol (40mg- 14%). Also, because of the lack of vegetables in the burger, this product only contains 2g of dietary fibre which is only 7% of the recommended amount.
Information retrieved from http://en.wikipedia.org/wiki/Filet-O-Fish on 10th June 2011 at 2.30pm.
Photo retrieved from http://theseamonster.net/2011/05/what-fish-is-in-a-fillet-o-fish/_mg_8871-2/ on 10th June 2011 at 2.25pm.
Instead of the fillet-o-fish meal, a much healthier alternative would be the chicken-flavoured rice with grilled drumlets and mixed vegetables.
Ingredients needed: (Serves 2)
Rice-
1) 1 cup of brown rice
2) 1 tablespoon of olive oil
3) 1 sliced pip garlic
4) 4 slices of ginger
5) 1 pandan leaf
6) Mixture of 1/4 teaspoon of salt + 1 1/2 cups of water
Grilled chicken-
7) 1 teaspoon of chicken stock
8) 4 pieces chicken drumlets
9) 1 teaspoon of black pepper sauce
10) 1 teaspoon of oyster sauce
11) 1 teaspoon of plum sauce
12) 1 teaspoon of sesame oil
Mixed Vegetables-
13) 2 cabbage leaves
14) 2 button mushrooms
15) 2 french beans
16) 1/4 peeled and sliced carrot
17) 2 garlic cloves
18) 1 teaspoon of oyster sauce
19) Pepper
20) 1 tablespoon of olive oil
The chicken-flavoured rice with grilled drumlets and mixed vegetables would definitely be a much healthier option than the fillet-o-fish as this dish contains all the needed carbohydrates (from the chicken-flavoured rice), minerals, vitamins (from the mixed vegetables) and proteins (from the grilled chicken drumlets). This dish also contains a lot less sodium, cholesterol and saturated fats as less salt is used and a healthier method of cooking is used (stir-frying of mixed vegetables, steaming of chicken-flavoured rice and grilling of chicken drumlets rather than deep-frying of the battered fish patty in fillet-o-fish).
The fillet-o-fish burger from McDonalds contains a steamed bun, a slice of processed cheese, battered fish fillet and 30g of tartar sauce. There is a very high amount of sodium (640mg- 28%), fats (18g- 28%) of which the amount of saturated fats is 3.5g (19%) and cholesterol (40mg- 14%). Also, because of the lack of vegetables in the burger, this product only contains 2g of dietary fibre which is only 7% of the recommended amount.
Information retrieved from http://en.wikipedia.org/wiki/Filet-O-Fish on 10th June 2011 at 2.30pm.
Photo retrieved from http://theseamonster.net/2011/05/what-fish-is-in-a-fillet-o-fish/_mg_8871-2/ on 10th June 2011 at 2.25pm.
Instead of the fillet-o-fish meal, a much healthier alternative would be the chicken-flavoured rice with grilled drumlets and mixed vegetables.
Ingredients needed: (Serves 2)
Rice-
1) 1 cup of brown rice
2) 1 tablespoon of olive oil
3) 1 sliced pip garlic
4) 4 slices of ginger
5) 1 pandan leaf
6) Mixture of 1/4 teaspoon of salt + 1 1/2 cups of water
Grilled chicken-
7) 1 teaspoon of chicken stock
8) 4 pieces chicken drumlets
9) 1 teaspoon of black pepper sauce
10) 1 teaspoon of oyster sauce
11) 1 teaspoon of plum sauce
12) 1 teaspoon of sesame oil
Mixed Vegetables-
13) 2 cabbage leaves
14) 2 button mushrooms
15) 2 french beans
16) 1/4 peeled and sliced carrot
17) 2 garlic cloves
18) 1 teaspoon of oyster sauce
19) Pepper
20) 1 tablespoon of olive oil
The chicken-flavoured rice with grilled drumlets and mixed vegetables would definitely be a much healthier option than the fillet-o-fish as this dish contains all the needed carbohydrates (from the chicken-flavoured rice), minerals, vitamins (from the mixed vegetables) and proteins (from the grilled chicken drumlets). This dish also contains a lot less sodium, cholesterol and saturated fats as less salt is used and a healthier method of cooking is used (stir-frying of mixed vegetables, steaming of chicken-flavoured rice and grilling of chicken drumlets rather than deep-frying of the battered fish patty in fillet-o-fish).
Own Analysis of 3-day diet!
Calories:
Average intake per day- 1,539 kcal
RDA- 1,848 kcal
% of recommendation met- 83
I think I should continue maintaining the amount of calories I consume per day as it is rather close to the RDA. As I do not take part in very vigorous activities daily, 1,539 kcal would be just right for me.
Carbohydrates:
Average intake per day- 211.7g
RDA- 277.2g
% of recommendation met- 76
I should probably increase my carbohydrates intake by consuming foodstuffs such as noodle, bread and rice so that it meets the RDA as carbohydrates provide energy for the body to function properly and also provide fuel for the central nervous and muscular system.
Proteins:
Average intake per day- 50.2g
RDA- 54.2g
% of recommendation met- 93
I should maintain the amount of proteins I consume per day as the amount of proteins I get each day is rather close to the RDA.
Saturated Fats:
Average intake per day- 27.9g
RDA- 20.5g
% of recommendation met- 136
I should lower the amount of saturated fats I consume per day by cutting down on fat-based food such as gravy and sauces, and full-fat cheeses as too much saturated fats would lead to increased risks of heart diseases, stroke and raise blood cholesterol.
Dietary Fibre:
Average intake per day- 11.1g
RDA- 18.5g
% of recommendation met- 60
Throughout my 3-day diet, I haven't been eating my required 2 servings of fruits and vegetables everyday. Without adequate amount of dietary fibre, I might face problems pooping. Dietary fibre aids in proper bowel functions, lower blood cholesterol, control blood glucose levels and allow me to feel full longer so that I will not snack excessively.
Calcium:
Average intake per day- 646.6g
RDA- 1,000g
% of recommendation met- 65
The RDA of calcium was not met and so, I'll have to consume more foodstuffs such as calcium-enriched bread, milk, sardines and other dairy products. Inadequate intake of calcium would lead to weak and brittle bones.
Sodium:
Average intake per day- 2,608.6mg
RDA- 1,232.7mg
% of recommendation met- 212
I should lower the amount of sodium I consume per day as the average intake of sodium per day was more than twice of the RDA. Excess sodium would lead to an increase of pressure in the blood vessels, hence increasing the risk of heart diseases. By choosing food containing less salt, I can then lower the amount of sodium I consume per day.
Analysis Stage
FOOD INTAKE ASSESSMENT
Retrieved from hpb.gov.sg on 10th June 2011 at 10.35am
RECIPE ANALYSIS
Retrieved from hpb.gov.sg on 10th June 2011 at 10.50am
PORTION SIZING TOOL
Based on the information you have provided, your body weight is found to be within the healthy weight range. Your daily energy requirement is estimated to be 1,532 kcal. This energy requirement is the level of calorie intake from food that will balance the calories your body burns, thus maintaining your weight.
27th May 2011 (Friday):
Breakfast-
Original: 1 slice of wholemeal bread with peanut butter + 1/2 cup of chocolate milk
Recommended portion sizes: 2 slices of wholemeal bread + 1/2 cup of chocolate milk.
Comments: Whole-grain foods such as wholemeal bread may be helpful in managing your weight and medical condition. Go for instant beverages with the Healthier Choice Symbol as they are lower in fat and sugar.
Lunch-
Original: 1 fillet-o-fish + 1 glass of coke
Recommended portion sizes: 1 roasted chicken sandwich + 1/2 glass of coke
Comments: Burgers are usually high in fat. For a healthier option, have an roasted chicken breast sandwich instead! Have soft drinks less often as they are usually high in sugar.
Dinner-
Original: Rice + Stir-fried vegetables + Tofu with chili + 1 cup of milo
Recommended portion sizes: 1 plate of economic rice + 1/2 cup of milo
Comments: To make this dish healthier, avoid choosing deep-fried items and limit the gravy added. Try to go for 2 vegetable dishes and 1 meat or tofu dish instead.To make this drink healthier, ask for or prepare it with less condensed milk.
Retrieved from hpb.gov.sg on 10th June 2011 at 11.00am
| Based on the information you have provided, your daily energy requirement is estimated to be 1,848 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: 27/05/2011 - 29/05/2011 | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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View graph of actual nutritional intake compared against RDA
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| Table showing the % of total calories of diet versus recommendation | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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Nutrition messages based on results 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. 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. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Retrieved from hpb.gov.sg on 10th June 2011 at 10.35am
RECIPE ANALYSIS
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Retrieved from hpb.gov.sg on 10th June 2011 at 10.50am
PORTION SIZING TOOL
Based on the information you have provided, your body weight is found to be within the healthy weight range. Your daily energy requirement is estimated to be 1,532 kcal. This energy requirement is the level of calorie intake from food that will balance the calories your body burns, thus maintaining your weight.
27th May 2011 (Friday):
Breakfast-
Original: 1 slice of wholemeal bread with peanut butter + 1/2 cup of chocolate milk
Recommended portion sizes: 2 slices of wholemeal bread + 1/2 cup of chocolate milk.
Comments: Whole-grain foods such as wholemeal bread may be helpful in managing your weight and medical condition. Go for instant beverages with the Healthier Choice Symbol as they are lower in fat and sugar.
Lunch-
Original: 1 fillet-o-fish + 1 glass of coke
Recommended portion sizes: 1 roasted chicken sandwich + 1/2 glass of coke
Comments: Burgers are usually high in fat. For a healthier option, have an roasted chicken breast sandwich instead! Have soft drinks less often as they are usually high in sugar.
Dinner-
Original: Rice + Stir-fried vegetables + Tofu with chili + 1 cup of milo
Recommended portion sizes: 1 plate of economic rice + 1/2 cup of milo
Comments: To make this dish healthier, avoid choosing deep-fried items and limit the gravy added. Try to go for 2 vegetable dishes and 1 meat or tofu dish instead.To make this drink healthier, ask for or prepare it with less condensed milk.
Retrieved from hpb.gov.sg on 10th June 2011 at 11.00am
Monday, 30 May 2011
3 day diet
Friday (27th May)
Breakfast: 1 slice of wholemeal bread with peanut butter + 1/2 cup of chocolate milk
Lunch: 1 Fillet-o-fish + 1 Medium Coke + 2 small jellies
Dinner: 1/4 bowl of rice + Stir-fried vegetables + Tofu with chilli + 1 cup of milo
Saturday (28th May)
Breakfast: 3/4 dough fritter + 1 bowl of chicken porridge
Lunch: 1 mini magnum ice-cream + 3 Tim-Tams
Dinner: 1 plate of fried noodles with seafood and vegetables + 1 apple
Sunday (29th May)
Breakfast: 1 6-inch subway melt + 1 cup of barley drink
Lunch: 1 chocolate chip cookie + 1 banana
Dinner: 1 plate of wanton noodles with vegetables + 1 cup of fresh apple juice
Breakfast: 1 slice of wholemeal bread with peanut butter + 1/2 cup of chocolate milk
Lunch: 1 Fillet-o-fish + 1 Medium Coke + 2 small jellies
Dinner: 1/4 bowl of rice + Stir-fried vegetables + Tofu with chilli + 1 cup of milo
Saturday (28th May)
Breakfast: 3/4 dough fritter + 1 bowl of chicken porridge
Lunch: 1 mini magnum ice-cream + 3 Tim-Tams
Dinner: 1 plate of fried noodles with seafood and vegetables + 1 apple
Sunday (29th May)
Breakfast: 1 6-inch subway melt + 1 cup of barley drink
Lunch: 1 chocolate chip cookie + 1 banana
Dinner: 1 plate of wanton noodles with vegetables + 1 cup of fresh apple juice
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