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:

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 ONLY
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.