Eating with styleeeee :D
Like Onew hohoho ! (:

I have come to the end of FOOD AND NUTRITION PERFORMANCE TASK . D:

HOPE YOU'VE ENJOYED MY BLOG (:
I've certainly learnt alot from this whole experience ! :D

Love,

JINGEN.

COMMENTING.

Thiri's foodblog. :D

She traced and recorded all the meals and food she consumed over the span of three days clearly. Her posts are simple yet adequately detailed :D She analysed her diet systematically and logically by effectively comparing various food consumed and the nutrients they provide.( "I am not eating enough carbohydrates though in comparison to other types of foods.") Through her well-written reflections, I am able to see what she's gotten out of this whole project (: She has fully grasped what it means to have a healthy diet. (As can be seen from:

What have you learnt about your eating habits?
Do you consider your diet a healthy one? Why?
Are the suggested nurtritional tools useful? How?
Why is your suggested one-dish meal healthy?

I have learnt that my eating habits are rather unhealthy because I tend to snack alot, especially to keep me awake. Furthermore, snacks are constantly within my reach, making it even more convenient to consume unhealthy snacks. I've realised that I do not take meals at regular times and instead snack alot in between and thus, have skipped my proper meals.

My meals are not balanced meal and are often short of certain nutritions. I should cut down on the amount of sodium that I consume. However it is challenging especially since my diet was during Chinese New Year and many of the Chinese New Year goodies bought from supermarkets contain alot of sodium to make it appealing to consumers. My eating habits do not contain much vitamins and minerals -- e.g. from various sources like vegetables.

My diet isn't a healthy one because it consists mostly of snacks and fried food. I tend to enjoy snacking because firstly it keeps me awake and secondly, I always have the urge to eat snacks e.g. when I'm bored or because I'm usually hungry all the time.

This project changed my opinion and attitude towards my diet. I'm aware of the fats I'm consuming every day yet I do nothing to change it. I did not realise the impact it has on me until I did this project, and researched on the amount of unhealthy substances I'm taking in with each bite of perhaps my favourite cookies. I also realised that appearing slim is not the important thing but instead, it is what goes inside our body -- the food we consume that makes a difference in our life, whether we're eating healthy or unhealthy.

In future, I attempt to change my diet progressively, perhaps starting off with eating more fruits and vegetables and slowly including brown rice into my diet to increase my intake of dietary fibres. Another way to improve my diet, is perhaps to look out for things with the healthier-choice symbol. :D I should avoid processed food if necessary (there goes my favourite cup noodles Dx) and eat more fresh food because they taste nicer and will definitely be much healthier!

The suggested nutritional tools are helpful yet tedious at times. They allowed me to be aware of the nutritions I'm consuming as well as the appropriate dietary intake I should get each day for teenagers like me. However, the nutritional tools were troublesome to enter the various food I've eaten and also, their range of food were not very wide and many of the food I've consumed could not be found inside their list. These were a few of the weaknesses of using these tools.

My suggested one-dish meal is healthy because it increases the amount of nutrients in the original dish and at the same time, decreases the unhealthy substances example fats. Most importantly, the brilliant taste of our all-time favourite, fried rice, yet has not been removed and the flavour of the egg in the rice is still wonderful.

It made me take note of the various methods possible to make food we consume in our daily lives healthier, something well within our means perhaps by just using a healthier source of oil like olive oil. This would certainly improve my future diet.

Afterall, everyone would certainly want to be healthy, because being healthy would lessen the chances of having many illnesses! (:

WE ARE WHAT WE EAT. :D

Ingredients:
Vegetables, e.g. long beans, onion, garlic, carrots, peas, corn
Egg
Olive
About 5 limes
Brown Rice

(Vary amount to own discretion)

RECIPE

1. Stir-fry the egg with a pinch of oil such that it becomes scrambled eggs. Then cut it up into smaller pieces.
2. Add the olive in so that it will contribute to the amount of oil.
3. Throw in the onion and garlic and stir-fry it until they turn golden-brown.
4. Then add in carrots and long beans as well as other forms of vegetables.
(Long beans are recommended because they are really crunchy and yummy yet healthy at the same time:D)
5. Add the brown rice and mix everything evenly.
6. Last but not least, squeeze several limes over the rice.

The BENEFITS are listen in the previous blogpost but I shall repeat them here once again.

Add more vegetables (to increase the dietry fibre content of the meal as well as texture because vegetables may turn out crunchy upon being stir-fries)
Add olive (so it'll taste like olive rice and at the same time, the oil will come from within the olive and extra oil is unnecessary)
Brown rice (for additional dietry fibre)
Stir-fry only, don't add excess oil.
Add lime juice (for the springy feeling. It also helps in weight loss, skin care, good digestion, relief from constipation, eye care, and treatment of scurvy, piles, peptic ulcer, respiratory disorders, gout, gums, urinary disorders, etc.)
Scrambled Eggs

This is an effective way in order to feed children vegetables because vegetables eaten plainly may be disliked by most children. Hence through this tasty yet healthy dish, many will be able to obtain much more dietry fibre.
Although it may seem insignificant just to add several of these extra ingredients, it makes a whole world of difference. Without adding extra oil, the amount of fats in this dish has been lessened, especially without much meat as well. The egg itself is able to give us protein and most importantly, it enhances the taste at the same time.

SUGGEST A ONE-DISH MEAL THAT IS HEALTHY

I'm going to modify a dish and make it healthier.
The dish i'm going to choose is:

FRIED RICE.
Add more vegetables (to increase the dietry fibre content of the meal)
Add olive (so it'll taste like olive rice and at the same time, the oil will come from within the olive and extra oil is unnecessary)
Brown rice (for additional dietry fibre)
Stir-fry only, don't add excess oil.
Add lime juice (for the springy feeling. It also helps in weight loss, skin care, good digestion, relief from constipation, eye care, and treatment of scurvy, piles, peptic ulcer, respiratory disorders, gout, gums, urinary disorders, etc.)
Scrambled Eggs

That's all for now (:

ANALYSE THE DIET (DAY 3)

ANALYSE THE DIET (DAY 2)
- USING HEALTHY DIET PYRAMID :D


THIS IS A ROUGH ESTIMATION. :D

Rice and alternatives. (5-7 servings)
1 swiss roll: 1/4 servings or so
Walnut cake: 1/4 servings or so
Fried rice: 2 servings

Fruit/Vegetables. (2 servings)

Meat and alternatives. (2-3 servings)
1 glass of milo: 1/2 serving (contains milk)
1 piece of BBQ pork: 1 serving
Almond nuts: 1/8 serving
Chicken: 1 serving
Beancurd soup: 1 serving +

Fats, Oils, Sugar and Salts. (Use in small amounts)
1 pineapple tart
Banana chips

Analysis:
I tend to eat too much of meat and alternatives, which give me protein, iron, zinc and other minerals. However if eaten excessively, it may also be stored as fats which may be negative for my diet. Fats, oils, sugar and salts were controlled on Day 2 and less recklessly eaten as compared to Day 1, hence the decrease in amount of those. Rice and alternatives were eaten in moderation, just right to make myself full. I need to eat more fruits/vegetables as I'm clearly lacking in them having not eaten them for one full day. It is not preferable to not eat vegetables or fruits in a day because it provides vitamins and minerals which will do good to one's body.

ANALYSE THE DIET (DAY 1)
- USING FOOD INTAKE ASSESSMENT :D

Based on the information you have provided, your daily energy requirement is estimated to be 2,024 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: 01/02/2011 - 01/02/2011

	Energy (kcal)	Carbohydrate (g)	Protein (g)	Total Fat (g)	Saturated Fat (g)	Cholesterol (mg)	Calcium (mg)	Dietary Fibre (g)	Sodium (mg)
Average intake per day	2,231	349.4	61.6	66.2	31.6	225.1	993.1	22.7	3,952.0
Recommended Daily Allowance (RDA)	2,024	303.7	67.1	67.5	22.5	202.4	1,000.0	20.2	1,350.3
% of recommendation met	110	115	92	98	141	111	99	112	293

View graph of actual nutritional intake compared against RDA

Energy		110%
Carbohydrate		115%
Protein		92%
Total Fat		98%
Saturated Fat		141%
Cholesterol		111%
Calcium		99%
Dietary Fibre		112%
Sodium		293%

0

50 100 150 200 250 300 350

% RDA Met

Table showing the % of total calories of diet versus recommendation

	% of total energy intake
	Your diet	Recommendation
Total Carbohydrates	63%	55 - 65%
Total Protein	11%	10 - 15%
Total Fat	27%	25 - 30%

Nutrition messages based on results

Energy
Your intake of energy from your diet was more than you need. Frequently eating above your energy needs can contribute to excess calories, which will be stored as body fat if it is not being used for physical activities. Excessive body fat leads to blood pressure, stroke diabetes and even certain cancers.

Energy in the foods we eat comes from three categories of nutrients - carbohydrates, fats and proteins. Fat is the most concentrated source of energy. Gram for gram, fat (9 kcal/g) has more than twice the energy of carbohydrate (4 kcal/g) or protein (4 kcal/g). Hence, foods high in fat are generally high in calories. Alcohol also supplies more calories (7 kcal/g) than carbohydrate or protein.

Know your daily energy allowance, and balance the energy from the food you eat with the energy your body uses for physical activities.

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.

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.

Analyse:
I have eaten too much food which contain fats today, especially the Chinese New Year goodies which contain a large amount of unhealthy ingredients. Most of the food I have are junk food and unsubstantial, a balanced diet or proper meal, hence causing the unhealthy balance of food today. I did not have a proper lunch causing lack of minerals and vitamins like calcium, etc. From this I can conclude that I should have a proper meal for breakfast, lunch and dinner in order to stay healthy.

Trace your 3-day diet

1 February 2011

Time	Food
6.10am	1 Slice of Bread 1 Cup of Milo
10.30am	1 Hotdog 1 Corntos
2.55pm	1 Peanut cookie
7pm	1 Swiss roll 1 Pineapple Tart 3 Prawn keropok, 1 Chocolate muffin
7.45pm	1 bowl of Noodles with Yong Tauhu
8pm	Grapes and 1 Pear

2 February 2011

Time	Food
7.40am	1 swiss roll 1 cup of milo
11am	1 BBQ pork, 2 Almond
11.15am	1 Pineapple tart, Chips
2pm	1 Walnut Cake
4pm	1 Chicken, 1 bowl of beancurd soup
5pm	1 plate of Fried rice

3 February 2011

Time	Food
10am	1 cup of milo 1 Pineapple tart, chips, peanut cookie
2pm	1 bowl of Chicken rice, 3 pieces of pork ribs, vegetables
5pm	1 bowl of Porridge, braised duck
6.30pm	Banana chips
10pm	Pineapple tart, 1 piece of Pandan Chiffon Cake