Delia's Blog:
I have noticed that Delia has tried to incorporate vegetables and healthy cooking methods to cook her food during her dinner. This would help her increase her dietary fibre intake that would help her in her bowel movements. However, she failed to fulfill the requirements of having several servings of fruits thus her body may not get vitamins that fruits are able to provide. Fruits are essential to the body because they contain alot nutrients and vitamins. Delia should try to take more fruits on a daily basis. She also take in more meat products than vegetables. Meat products have high sodium and high amount of saturated fats and sometimes feeding too much on it may harm the body in a way or two. I suggest that Delia should have a more balanced and healthy diet.
Gigi's Blog:
I notice that Gigi's diet has a lot of unhealthy, oil or fatty food such as fried puffs, tidbits, hotdog and mutton curry. All these are food items that have large amount of oil used. Tidbits are unhealthy in a sense that it does not bring any nutrients or vitamins to the body. She should have eaten or incorporated much more vegetables and fruits in her diet so as to balance out the unhealthy food stuff eaten before. Most of her categories are over the recommended range except her dietary fibre which is below the level. Thus she has to eat more vegetables to balance out her diet.
Amanda's Blog:
I notice that Amanda's diet comprises on alot of sweet and sugary things, such as fruit tart, raisin cookie and chocolate cake etc. She should cut down on these food items as high sugar level diet may lead to other problems such as diabetes. She also lacks alot in calcium and dietary fibre. She had very little amount of vegetables over past three days. She also had more than the recommended level for sodium and cholesterol. However, she manage to incorporate the fruits in her diet such as apples and grapes. Amanda probably has a good intake of vitamins and nutrients through the fruits that she eats.
Wednesday, February 23, 2011
Reflections
I think this Food and Nutrition Aesthetics Module has been really helpful and informative to me, especially during the blogging. I observed many different things from my 3-days diet, such as the healthy and unhealthy food that I have been eating, the amount of carbohydrate, protein, calcium intake into my body or the number of times in a day that I tend to get hungry and eat. All these observations were really useful in letting me understand more about my daily food intake. During the Food & Nutrition blog, I was introduced to the Health Promotion Board website for the first time. I realised that there were many health tools that could be used to evaluate and analyse my diet. It was definitely a new experience that I had gone through during this interesting module. Health tools such as Food Intake Assessment would evaluate the amount of carbohydrate, protein and calcium etc that the person has been eating over a maximum days of 7 days. We are also informed of what our recommended diet is according to our BMI( Body Mass Index). There also included other efffective tools, Energy & Nutrient Composition and the Recipe Analysis. I was able to make conclusions and also do the personal analysis with the help of these necessary information.
I realised that my food intake of carbohydrate was always relatively high and generally higher than recommended percentage. More than recommended may not be good at times, especially for issues that have to do with food and complex body systems. Problems may arise due to these improper diet habits. Carbohydrates are the main food content that gives us energy thus close attention to what we eat would help. Basically, diet should be well maintained and observed so that I would be able to lead a healthy lifestyle.
I consider my diet to be a relatively healthy diet but I would have to take note of my dietary fibre intake. I must learn how to eat fruits and more vegetables when my mother cooks as these are the food items that give us vitamins that our body may need quickly. I think the suggested health tools from the Health Promotion Board website were extremely helpful. Our diet was broken down into many different graphs under different categories. It was full of information to allow more analysis. I really learnt alot upon the completion of the Food & Nutrition Blog. The one-dish meal is healthy because more vegetables added means the dietary fibre would increase. The dish would also utilise only olive oil which is a healthy form of oil from plants. Brown rice increases the nutrient and mineral of the dish while the othe healthy aspects of the dish were explained in previous posts in the blog. I have generally enjoyed this aesthetics programe.
I realised that my food intake of carbohydrate was always relatively high and generally higher than recommended percentage. More than recommended may not be good at times, especially for issues that have to do with food and complex body systems. Problems may arise due to these improper diet habits. Carbohydrates are the main food content that gives us energy thus close attention to what we eat would help. Basically, diet should be well maintained and observed so that I would be able to lead a healthy lifestyle.
I consider my diet to be a relatively healthy diet but I would have to take note of my dietary fibre intake. I must learn how to eat fruits and more vegetables when my mother cooks as these are the food items that give us vitamins that our body may need quickly. I think the suggested health tools from the Health Promotion Board website were extremely helpful. Our diet was broken down into many different graphs under different categories. It was full of information to allow more analysis. I really learnt alot upon the completion of the Food & Nutrition Blog. The one-dish meal is healthy because more vegetables added means the dietary fibre would increase. The dish would also utilise only olive oil which is a healthy form of oil from plants. Brown rice increases the nutrient and mineral of the dish while the othe healthy aspects of the dish were explained in previous posts in the blog. I have generally enjoyed this aesthetics programe.
Tuesday, February 22, 2011
One healthy dish
A Healthy Dish:
I plan on modifying a dish to make it more healthy. It is important that the food that we eat contain an even distribution of carbohydrate, protein, dietary fibre, calcium and fats so that we have the suitable amount of energy to grow. This would also help in keeping our lifestyle to a more healthy diet.
The food that I am going to modify is the dish " Fried Rice".
(Serves 3 to 5)
Ingredients:
1. 4 cups cold cooked rice
2. 2 large eggs
3. 1 teaspoon salt
4. 1/2 teaspoon pepper
5. 4 tablespoons canola, corn, or peanut oil
6. 1/2 cup thinly sliced scallions or diced onion
7. 1 teaspoon thick soy sauce*
8. 1 cup fresh peas, parboiled, or thawed frozen peas
9. 1 cup diced carrots, parboiled or thawed frozen carrots
10. 1/2 cup diced cooked ham, chicken, turkey or pork
11. 1 cup fresh bean sprouts
Instructions:
1. Place the rice in a large bowl and use your fingers to break up any lumps. Set aside. Beat the eggs in a separate bowl with the salt and pepper. Set aside.
2. Pour the oil into a wok or stir-fry pan and place the pan over medium-high heat. When the oil is hot but not smoking, add the scallions; they should sizzle. Stir for about 15 seconds. Stir the beaten eggs into the pan with a spatula and scramble until the eggs are dry and separate.
3. Add the rice to the eggs and mix thoroughly. Pour the soy sauce evenly over the mixture. Add the peas, carrots, ham, and bean sprouts. Stir constantly until all the ingredients are well mixed and heated through. Serve the fried rice immediately.
Modification:
1. The oil used should be from olives as it is naturally from plants and much healthier compared to the other oil that come from unknown sources.
2. More vegetables could be added to the dishes to increase the dietary fibre content in the dish as a whole such as celery. Vegetables are healthy and they help in the excretion of waste from our bodies.
3. Using of brown rice instead of white rice for the dish would also help in increasing the dietary fibre as brown rice are known to have more bran in them than white rice. Brown rice also contains more nutrients like magnesium, manganese, and zinc unlike white rice.
4. Having more scrambled eggs would help the dish to increase in its protein level. Protein is extremely important to us as it helps in growth and repair of cells.
5. Use less oil when possible as it would add to fats level.
6. Try to use soy sauce instead of salt.
Sunday, February 20, 2011
Analysis-Day 3
I have decided to use the two health tools to analyse and evaluate some of the food that I have eaten on Day 3( Thursday). These two health tools are the " Energy & Nutrient Compositions of Food" and " Food Intake Assessment". For energy & nutrient compositions of food, I have decided to use Mee Siam as the food item to analyse. While the food intake assessment evaluate the food eaten in the whole day, calculating the carbohydrate, protein, calcium, iron and others taken in by the body.
Energy & Nutrient Compostions of Foods:
1. Mee siam, without gravy
Alternate Name : N/A
Description : Rice vermicilli,cooked,mixed with spices to give reddish colour,garnished with fried bean curd,bean sprout
Edible Portion : 100%
Per Serving : 368 g
The analysis (per serving) follows:
Energy (kcal) 563
Protein (g) 15
Total fat (g) 20
Saturated fat (g) 8.2
Dietary fibre (g) 11.8
Carbohydrate (g) 82
Cholesterol (mg) 96
Sodium (mg) 1,008
Calcium (mg) 99
Iron (mg) 2.58
Personal Analysis:
Mee Siam has alot of energy/ carbohydrates in it and its total fat amount is generally on the high side when compared to Ban Mian Noodles. The sodium intake level is 1,008 mg which is a large amount. Sodium must be well controlled in our daily diet to maintain a healthy eating habit. Therefore, mee siam should have more vegetables to become a balanced dish and eventually a much more healthy dish than before.
Food Intake Assessment
Based on the information you have provided, your daily energy requirement is estimated to be 1,943 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: 10/02/2011 - 10/02/2011
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 2,257 242.7 152.7 77.9 30.6 644.9 567.0 16.9 3,211.3
Recommended Daily Allowance (RDA) 1,943 291.5 61.1 64.8 21.6 194.3 1,000.0 19.4 1,296.2
Percentage of recommendation met 116 83 250 120 142 332 57 87 248
View graph of actual nutritional intake compared against RDA:
Energy 116%
Carbohydrate 83%
Protein 250%
Total Fat 120%
Saturated Fat 142%
Cholesterol 332%
Calcium 57%
Dietary Fibre 87%
Sodium 248%
Table showing the % of total calories of diet versus recommendation
% of total energy intake:
Your diet / Recommendation
Total Carbohydrates 43% 55 - 65%
Total Protein 27% 10 - 15%
Total Fat 31% 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.
Total Fat
Your total fat intake was more than the recommended amount. A diet high in fat is associated with overweight, high blood cholesterol, heart disease and other related health problems.
To reduce total fat in your diet, use less oil or fats when cooking and use fat spreads sparingly. Use lean cuts of meat and poultry, and remove visible fat and skin. When eating out, ask for less fat or oil in your food. As extras add up, make your food choices wisely. Choose reduced fat or skimmed milk and dairy products instead of full cream varieties. Choose plain rice over flavoured rice, and cut down on the use of sweetened condensed milk or creamers.
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.
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.
Personal Analysis:
I personally made observations from the information obtained from the food intake assessment. I have realised that my carbohydrate, protein and fats amount are above the recommended percentage. I may have to watch my diet to be able to reduce chances of falling ill and also in being consistent in a lifestyle that hopes to promote healthy diets and feeding issues. My diet varies alot from each other such that on days the level of carbohydrates, protein and calcium are relatively low. An unhealthy and unstable eating habit may be derived from these differences.
Energy & Nutrient Compostions of Foods:
1. Mee siam, without gravy
Alternate Name : N/A
Description : Rice vermicilli,cooked,mixed with spices to give reddish colour,garnished with fried bean curd,bean sprout
Edible Portion : 100%
Per Serving : 368 g
The analysis (per serving) follows:
Energy (kcal) 563
Protein (g) 15
Total fat (g) 20
Saturated fat (g) 8.2
Dietary fibre (g) 11.8
Carbohydrate (g) 82
Cholesterol (mg) 96
Sodium (mg) 1,008
Calcium (mg) 99
Iron (mg) 2.58
Personal Analysis:
Mee Siam has alot of energy/ carbohydrates in it and its total fat amount is generally on the high side when compared to Ban Mian Noodles. The sodium intake level is 1,008 mg which is a large amount. Sodium must be well controlled in our daily diet to maintain a healthy eating habit. Therefore, mee siam should have more vegetables to become a balanced dish and eventually a much more healthy dish than before.
Food Intake Assessment
Based on the information you have provided, your daily energy requirement is estimated to be 1,943 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: 10/02/2011 - 10/02/2011
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 2,257 242.7 152.7 77.9 30.6 644.9 567.0 16.9 3,211.3
Recommended Daily Allowance (RDA) 1,943 291.5 61.1 64.8 21.6 194.3 1,000.0 19.4 1,296.2
Percentage of recommendation met 116 83 250 120 142 332 57 87 248
View graph of actual nutritional intake compared against RDA:
Energy 116%
Carbohydrate 83%
Protein 250%
Total Fat 120%
Saturated Fat 142%
Cholesterol 332%
Calcium 57%
Dietary Fibre 87%
Sodium 248%
Table showing the % of total calories of diet versus recommendation
% of total energy intake:
Your diet / Recommendation
Total Carbohydrates 43% 55 - 65%
Total Protein 27% 10 - 15%
Total Fat 31% 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.
Total Fat
Your total fat intake was more than the recommended amount. A diet high in fat is associated with overweight, high blood cholesterol, heart disease and other related health problems.
To reduce total fat in your diet, use less oil or fats when cooking and use fat spreads sparingly. Use lean cuts of meat and poultry, and remove visible fat and skin. When eating out, ask for less fat or oil in your food. As extras add up, make your food choices wisely. Choose reduced fat or skimmed milk and dairy products instead of full cream varieties. Choose plain rice over flavoured rice, and cut down on the use of sweetened condensed milk or creamers.
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.
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.
Personal Analysis:
I personally made observations from the information obtained from the food intake assessment. I have realised that my carbohydrate, protein and fats amount are above the recommended percentage. I may have to watch my diet to be able to reduce chances of falling ill and also in being consistent in a lifestyle that hopes to promote healthy diets and feeding issues. My diet varies alot from each other such that on days the level of carbohydrates, protein and calcium are relatively low. An unhealthy and unstable eating habit may be derived from these differences.
Analysis- Day 2
I have decided to use the healthy food pyramid and the energy & nutrients compostion of the day's diet. The health food pyramid would be analysed really closely with the diagram, as the food taken in into the body would be classified under the given cataegories in the food pyramid. The result after analysis may be inaccurate as all this information come about by estimation.
1. Milo:
2. Hot dog bun:
3.Milo shake:
4. Chicken Pie:
5.Clay pot Rice:
6.Apple/ Grape:
Healthy Diet Pyramid:
1. Milo:
Is considered an energy drink and also it comprises of water. Our bodies require 8 cups of water each day. It contributes to hydrate our body and it helps to wash out the unwanted waste materials in our body. It is generally a healthy drink to give energy in the morning.
2. Hot dog bun:
Buns are classified under the carbohydrate section in the healthy diet pyramid. 6-11 serving of carbohydrate food are considered healthy therefore eating buns in the morning are very suitable
3.Milo shake:
It lies in the section of milk, yogurt & cheese group which are eaten in moderation about 2-3 servings. Milo shake contains syrup, milk and Milo powder. It is relatively high in calcium as milk contains high amount of calcium to keep our bones strong and healthy. Thus, drinking Milo shake in moderation may be relatively healthy.
4. Chicken Pie:
The fillings of chicken pie include a lot of fat thus it may be unhealthy for regular consumption.
5.Clay pot Rice:
Rice gives us a form of energy that is required for our body to work. 6-11 servings are advisable for carbohydrates. Clay pot rice may also include other vegetables and meat that would give dietary fibre and protein. Dietary fibre aids in bowel movement.
6.Apple/ Grape:
Fruits are healthy and 2-4 servings of it may be helpful to our body every day.
Personal Analysis:
The general food diet is well-suited for the body as there is an even spread of food from different catgories and each category did not exceed the maximum amount of serving. Thus the diet is generally healthy as there is an equal amount of everything ( carbohydrate, protein, calcium, fats, dietary fibre). The body is not deprived of any particular category of food.
Energy & Nutrient Compositions of Food:
Energy & Nutrient Compositions of Food:
1. Claypot rice
(Click on food name to view picture)
Alternate Name : N/A
Description : Rice with salted fish, chicken with skin, and Chinese sausages, cooked in claypot
Edible Portion : 100%
Per Serving : 597 g
The analysis (per serving) follows:
Energy (kcal) 899
Protein (g) 48
Total fat (g) 37
Saturated fat (g)15.5
Dietary fibre (g) 6.0
Carbohydrate (g) 93
Cholesterol (mg) 167
Sodium (mg) 2,185
Calcium (mg) 119
Iron (mg) 2.99
(Click on food name to view picture)
Alternate Name : N/A
Description : Rice with salted fish, chicken with skin, and Chinese sausages, cooked in claypot
Edible Portion : 100%
Per Serving : 597 g
The analysis (per serving) follows:
Energy (kcal) 899
Protein (g) 48
Total fat (g) 37
Saturated fat (g)15.5
Dietary fibre (g) 6.0
Carbohydrate (g) 93
Cholesterol (mg) 167
Sodium (mg) 2,185
Calcium (mg) 119
Iron (mg) 2.99
Personal Analysis:
Claypot rice contain much more energy in comparison to the Ban Mian noodles from the day before. Thus this shows that the carbohydrate level is much higher too. The amount of ingredients in claypot rice also increase thus the amount of fats in this dish would definitely be higher at 37g. The dietary fibre is also much lesser if compared to the amount of fats. It is said to be imbalance. A healthier version of this dish would be claypot rice with more vegetables in it.
Analysis-Day 1
I have decided to use the Food intake Assessment health tool from HPB website and the energy & nutrient compositions of food.
Food Intake Assessment:
Based on the information you have provided, your daily energy requirement is estimated to be 1,943 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: 08/02/2011 - 08/02/2011
Energy (kcal) 1,164-->1,943
Carbohydrate (g) 210.8-->291.5
Protein (g) 30.1-->61.1
Total Fat (g) 22.3-->64.8
Saturated Fat (g) 9.0-->21.6
Cholesterol (mg) 15.1-->194.3
Calcium (mg) 208.0-->1,000.0
Dietary Fibre (g) 15.8-->19.4
Sodium (mg) 2179.4-->1,296.2
Average intake per day-->Recommended Daily Allowance (RDA)
Percentage of recommendation met 60 72 49 34 42 8 21 81 168
View graph of actual nutritional intake compared against RDA :
Energy 60%
Carbohydrate 72%
Protein 49%
Total Fat 35%
Saturated Fat 42%
Cholesterol 8%
Calcium 21%
Dietary Fibre 81%
Sodium 168%
Table showing the percentage of total calories of diet versus recommendation : Your diet Recommendation
Total Carbohydrates 72% 55 - 65%
Total Protein 10% 10 - 15%
Total Fat 17% 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.
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.
Personal Analysis:
From the information that I have obtained from food intake assessment, I am able to say that my food consumption mostly comprises of carbohydrate. Thus this may have caused my carbohydrate amount to be higher than my recommended percentage for carbohydrate. Whereas for my protein and calcium intake, the level of those fall below the recommended range therefore I would have to start eating less carbohydrate food and increase my intake of protein and calcium. This can help have a healthier food diet. I would have to start eating more fruits, drink more milk and eat lesser carbohydrate food.
Energy & Nutrient Compositions of Food:
Alternate Name : Nil
Description : Noodle made from flour and egg
Edible Portion : 100%
Per Serving : 334 g
The analysis (per serving) follows:
Energy (kcal) 284
Protein (g) 9
Total fat (g) 3
Saturated fat (g) 0.6
Dietary fibre (g) 3.3
Carbohydrate (g) 56
Cholesterol (mg) 7
Sodium (mg) 605
Calcium (mg) 23
Iron (mg) 0.33
Personal Analysis:
Ban Mian noodles give quite a high amount of energy to the body about 284 kcal. The amount of fats calculated is about 3g. The dietary fibre it has is 3.3g and this may have come from the vegetables that are cooked within the dish. Carbohydrates, calcium, iron and protein are also found in this dish. Ban Mian is a relatively healthy dish.
Food Intake Assessment:
Based on the information you have provided, your daily energy requirement is estimated to be 1,943 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: 08/02/2011 - 08/02/2011
Energy (kcal) 1,164-->1,943
Carbohydrate (g) 210.8-->291.5
Protein (g) 30.1-->61.1
Total Fat (g) 22.3-->64.8
Saturated Fat (g) 9.0-->21.6
Cholesterol (mg) 15.1-->194.3
Calcium (mg) 208.0-->1,000.0
Dietary Fibre (g) 15.8-->19.4
Sodium (mg) 2179.4-->1,296.2
Average intake per day-->Recommended Daily Allowance (RDA)
Percentage of recommendation met 60 72 49 34 42 8 21 81 168
View graph of actual nutritional intake compared against RDA :
Energy 60%
Carbohydrate 72%
Protein 49%
Total Fat 35%
Saturated Fat 42%
Cholesterol 8%
Calcium 21%
Dietary Fibre 81%
Sodium 168%
Table showing the percentage of total calories of diet versus recommendation : Your diet Recommendation
Total Carbohydrates 72% 55 - 65%
Total Protein 10% 10 - 15%
Total Fat 17% 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.
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.
Personal Analysis:
From the information that I have obtained from food intake assessment, I am able to say that my food consumption mostly comprises of carbohydrate. Thus this may have caused my carbohydrate amount to be higher than my recommended percentage for carbohydrate. Whereas for my protein and calcium intake, the level of those fall below the recommended range therefore I would have to start eating less carbohydrate food and increase my intake of protein and calcium. This can help have a healthier food diet. I would have to start eating more fruits, drink more milk and eat lesser carbohydrate food.
Energy & Nutrient Compositions of Food:
I have chosen another healthy tool, Energy & Nutrient compositions of food to analyse one of the food that I ate on day 1- 8th February 2011 (Tuesday).
1. BAN MIEN, NOODLES ONLYAlternate Name : Nil
Description : Noodle made from flour and egg
Edible Portion : 100%
Per Serving : 334 g
The analysis (per serving) follows:
Energy (kcal) 284
Protein (g) 9
Total fat (g) 3
Saturated fat (g) 0.6
Dietary fibre (g) 3.3
Carbohydrate (g) 56
Cholesterol (mg) 7
Sodium (mg) 605
Calcium (mg) 23
Iron (mg) 0.33
Personal Analysis:
Ban Mian noodles give quite a high amount of energy to the body about 284 kcal. The amount of fats calculated is about 3g. The dietary fibre it has is 3.3g and this may have come from the vegetables that are cooked within the dish. Carbohydrates, calcium, iron and protein are also found in this dish. Ban Mian is a relatively healthy dish.
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