| 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
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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
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