Evaluation of other people's blogs :D
1. Gina's blog (http://cookies-omnomnom.blogspot.com/)
I think that Gina managed to analyse her diet well, using at least 3 nutritional tools. She was able to list out the different elements (e.g sodium, carbohydrates) that the food in her diet contained as well as list the amount of the elements she needed daily. She was able to recognise her eating habits and come to a proper conclusion i.e. Moderation is the key and that she has been consuming TOO MUCH SALT! (Good job Gina! No, I am not being sarcastic...) Besides that, even though she consumed an occasional unhealthy meal such as the KFC meal, she was able to know about the fats it contained and how to was unhealthy for her. She was able to modify the ingredients to make the dish healthier and also suggest healthier preparation methods for it. It actually sound really yummy! However I think that she can elaborate more if she can give suggestions to how she can eat better and get more nutrients which are essential for the body and explain a but more on the impacts of low and high intake of each components of the nutrients. On the whole I feel that she has spent a lot of doing her blog and put in a lot of effort. Yay! :)
2. Zi Ning's blog (http://nutritions-and-diet.blogspot.com/)
Next is Zi Ning's blog! I think Zi Ning's blog is extremely detailed. Also, her analysis of her 3-day diet was well done and she managed to give suggestions of how and what she can do to improve on her diet. I like the modifications she did to the spagetti. It sounds good and the more I think about it, the hungrier I get XD. She even talked about the dangers of taking too much of the elements which gives us a clear understanding of why we should maintain a good balance and included pictures for a better understanding of her diet. Zi Ning was able to reflect well on her diet and find out that she has been taking too little fruits and vegetables and too much junk food. Luckily she is more aware of that now. Maybe she can also include on how the nutritional tools have helped her in analysing her diet and provide clearer pictures. She also stresses on the importance of having home cooked food (Hooray for home-cooked meals!) in which I agree wholeheartedly. So well done Zi Ning! :)
3. Jazell's blog (http://milkandscrambledeggs.blogspot.com/)
Last but not the least, Jazell's blog! Firstly I think that Jazell managed to record her 3 day diet clearly. She was able to analyse them well using 3 nutritional techniques. I really like her homemade fries as it only required a small amount of oil and it was baked too which is a healthy cooking process :) However I think she should really cut down on her intake of sodium. It was almost 400% !!!!! :O Wow... Overall, I think Jazell did a good job too :) She was able to also talk about the impacts of low and high intake of each components of the nutrients. However I think that it will be good if she can give suggestions to how she can eat better and get more nutrients which are essential for the body. Overall, I think that Jazell did a good job and I could tell that she put in a lot of effort :)
Okay, finished evaluating, now I understand how hard it is for teacheres to grade their pupils papers. I I think I almost died! Haha just kidding, the aluminum foiled my plans. (Ok the pun here does not make any sense at all, but I had to use it. Isn't it funny? Oh and the pun doesn't make any sense, it makes dollars! Get it? Sense, cents? Dollars? Hahahaha) Nevermind.
Anyway, I enjoyed reading their blogs and I hoped you enjoyed mine...
I AM FINALLY DONE WITH MY BLOG. YAY!!!!!!! :)
Sunday, September 19, 2010
Reflection time!
I have learnt that there are times where I have been consuming too much saturated fats, chloesterol and sodium from fried foods and foods that contain too much sodium. There are times where I would also consume foods that provide me with too much energy that my body needs. I realise that I need to consume more servings of vegetables as well since I do not always meet my recommeded servings.This is probably because I do not like eating vegetables, I only like a samll number of them such as carrots and broccoli. There are times when I need to consume more dairy products as well.
However, I realised that I consumed a lot of whole grain products, such as brown rice and wholemeal bread that provides me with much more valuable vitamins, minerals and fiber than foods made with white flour. I also managed to consume at least two servings of fruits which is highly recommended. Of course I should still consume more servings of them and not stop there.
I realised that I can be quite picky in eating several foods, espescially vegetables. I should really stop doing so and just eat whatever is provided for me. At the same time, I should keep away from unhealthy snacks like cookies as they do not provide much nutrients and perhaps opt for healthier snacks like fresh fruits. In addtion, I should consume less sweet drinks and just drink plain water. It is just as refreshing and I can always add lemon slices to give it more of a flavour!
I do not really consider my diet as a heathy one. As mentioned above, I have been consuming too much saturated fats, chloesterol and sodium as well as consuming foods that provide me with too much energy that my body needs. By eating above my 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 can lead to blood pressure, stroke diabetes and even certain cancers. An excess of saturated fat can raise my blood cholesterol, subsequently increasing your risk of heart problems. By consuming more sodium than needed, it can increase my blood pressure. This results in hypertension or high blood pressure that increases the risk of stroke and heart attacks. With an excessive cholesterol intake, it can increase blood cholesterol level and put me at risk of heart diseases.
I think that these nutritional tools are extremely useful. By using the tools such as RDDA, Recipe Analysis and Energy&Nutrient Composition of Foods, I am able to find out the whether I have been meeting my dietary requirements. I am also able to know carbohydrates, sodium, cholesterol etc the foods I consume contain. From there, I am able to know what foods I should avoid or at least eat in moderation so as to have a healthier diet. For example, previously I did not know that I was consuming excessive sodium, cholesterol and saturated fats. Now that I do, I know what foods I should avoid to cut down the excessive consumption. By keying in different recipes that I eat at home, I know what carbohydrates, sodium, cholesterol etc are present, thus the dish can be modified to make it healthier not only for me but the rest of my family as well.
My suggested meal is healthy as there is no frying in the process. Hardly any oil is used.Moreover, this meal contains whole-wheat pasta that has more valuable vitamins, minerals and fiber than foods made with white flour.The spagetti provides complex carbohydrates, which are an important source of energy, In addition the sauce is homemade and does not contain any extra perservatives. We are able to control the amount of salt, sugar or other condiments that we put in. The spagetti sauce actually contains lots of vegetables such as carrots, onions, mushrooms and tomatoes that are high in nutrients. Many are excellent sources of vitamin A, vitamin C, folate or potassium. They are high in fiber as well. The sauce contains beef which supplies protein, iron and zinc. Since it is lean ground beef, less or no fat is present as well which makes the dish healthier. Most importantly, this dish is well within my recommended daily allowance of carbohydrates, protein etc :)
After doing this PT, it has caused me to pay more attention to my diet and see whether the food I am eating is healthy or not. It has also made me realise the importance of having a balanced diet which in turn leads to an even healthier lifestyle.
However, I realised that I consumed a lot of whole grain products, such as brown rice and wholemeal bread that provides me with much more valuable vitamins, minerals and fiber than foods made with white flour. I also managed to consume at least two servings of fruits which is highly recommended. Of course I should still consume more servings of them and not stop there.
I realised that I can be quite picky in eating several foods, espescially vegetables. I should really stop doing so and just eat whatever is provided for me. At the same time, I should keep away from unhealthy snacks like cookies as they do not provide much nutrients and perhaps opt for healthier snacks like fresh fruits. In addtion, I should consume less sweet drinks and just drink plain water. It is just as refreshing and I can always add lemon slices to give it more of a flavour!
I do not really consider my diet as a heathy one. As mentioned above, I have been consuming too much saturated fats, chloesterol and sodium as well as consuming foods that provide me with too much energy that my body needs. By eating above my 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 can lead to blood pressure, stroke diabetes and even certain cancers. An excess of saturated fat can raise my blood cholesterol, subsequently increasing your risk of heart problems. By consuming more sodium than needed, it can increase my blood pressure. This results in hypertension or high blood pressure that increases the risk of stroke and heart attacks. With an excessive cholesterol intake, it can increase blood cholesterol level and put me at risk of heart diseases.
I think that these nutritional tools are extremely useful. By using the tools such as RDDA, Recipe Analysis and Energy&Nutrient Composition of Foods, I am able to find out the whether I have been meeting my dietary requirements. I am also able to know carbohydrates, sodium, cholesterol etc the foods I consume contain. From there, I am able to know what foods I should avoid or at least eat in moderation so as to have a healthier diet. For example, previously I did not know that I was consuming excessive sodium, cholesterol and saturated fats. Now that I do, I know what foods I should avoid to cut down the excessive consumption. By keying in different recipes that I eat at home, I know what carbohydrates, sodium, cholesterol etc are present, thus the dish can be modified to make it healthier not only for me but the rest of my family as well.
My suggested meal is healthy as there is no frying in the process. Hardly any oil is used.Moreover, this meal contains whole-wheat pasta that has more valuable vitamins, minerals and fiber than foods made with white flour.The spagetti provides complex carbohydrates, which are an important source of energy, In addition the sauce is homemade and does not contain any extra perservatives. We are able to control the amount of salt, sugar or other condiments that we put in. The spagetti sauce actually contains lots of vegetables such as carrots, onions, mushrooms and tomatoes that are high in nutrients. Many are excellent sources of vitamin A, vitamin C, folate or potassium. They are high in fiber as well. The sauce contains beef which supplies protein, iron and zinc. Since it is lean ground beef, less or no fat is present as well which makes the dish healthier. Most importantly, this dish is well within my recommended daily allowance of carbohydrates, protein etc :)
After doing this PT, it has caused me to pay more attention to my diet and see whether the food I am eating is healthy or not. It has also made me realise the importance of having a balanced diet which in turn leads to an even healthier lifestyle.
My one - dish meal :)
My one dish meal is spagetti! :)
Before, this dish was made with normal spagetti, not the whole wheat kind, which meant that it did not contain much fibre. The tomato sauce was bought from the supermarket and only minced beef was added. This meant that the sauce probably contained lots of presevatives and hardly any vegetables that provides iron and many vitamins! Isn't that very unhealthy? Now after modification, look how much healthier it is!
It is healthy because there is no frying in the process. This means that hardly any oil is used. According to the Healthy Diet Pyramid, oil should be taken sparingly. Instead, both the spagetti and the sauce are boiled. Moreover, this meal contains whole-wheat pasta that is less processed and retains more valuable vitamins, minerals and fiber than foods made with white flour.The spagetti provides complex carbohydrates, which are an important source of energy,
In addition the sauce is homemade and does not contain any extra perservatives. We are able to control the amount of salt, sugar or other condiments that we put in. By putting in a smaller amount of condiments, the dish is healthier too. The spagetti sauce actually contains lots of vegetables such as carrots, onions, mushrooms and tomatoes. Such vegetables are rich in nutrients. Many are excellent sources of vitamin A, vitamin C, folate or potassium. They are low in fat and sodium and high in fiber as well.
The sauce contains beef which supplies protein, iron and zinc. Since it is lean ground beef, less or no fat is present as well which makes the dish healthier.
This dish contains very little fat, no cholesterol and not much sodium. It contains 471 kcal of energy, 23g of protein, 83g of carbohydrates and 25.5g of dietary fibre which is well within my recommended daily allowance.
Yum!
Friday, September 17, 2010
17/9/10 Diet
17/9/10
- 6.20am
1 piece of toasted brown bread with raspberry jam and 250ml of chocolate milk
- 10.40am
1 packet of iced lemon tea and 1 bowl of sliced fish beehoon
- 1.10am
1 carton of apple juice and 1 bowl of sliced fish beehoon
- 5.30pm
2 packets of cream crackers and 1 bowl of grapes
-7.30pm
Herbal chicken soup with 1 bowl of brown rice and 1 bowl of grapes
- 9.35pm
4 pieces of chocolate biscuits
Analysis of my diet today:
Again, my intake of saturated fat was higher that the recommended amount. An excess of saturated fat can raise my blood cholesterol, subsequently increasing my risk of heart disease. 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 my blood vessels. Hypertension or high blood pressure increases the risk of stroke and heart attacks.
This time, I managed to meet the dietry fibre, cholesterol, calcium, carbohydrates, energy, total fat requirements recommendations by the RDDA.
I managed to consume 8 servings of bread/grains, including the cream crackers which is well within my number of servings needed. (6 to 11 servings) I managed to consume at least 2 servings of fruit but only 1 servings of vegetables (added in both bowls of beehoon) although my recomended amount of servings was at least 3. Besides that I had only 1 serving of dairy products but I was supposed to have 2. Lastly I had 3 servings of meat which met my number of servings needed.
I should cut down on the snacks (chocolate biscuits). Accordings to the Healthy Diet Pyramid, such snacks that contain lots of suger should be eaten sparingly. I should REALLY consume more vegetables. Instead of consuming drinks with added sugar, I can stick to plain water the next time. If I feel like consuming fruit juices, I can opt for homemade, without extra added sugar instead.
- 6.20am
1 piece of toasted brown bread with raspberry jam and 250ml of chocolate milk
- 10.40am
1 packet of iced lemon tea and 1 bowl of sliced fish beehoon
- 1.10am
1 carton of apple juice and 1 bowl of sliced fish beehoon
- 5.30pm
2 packets of cream crackers and 1 bowl of grapes
-7.30pm
Herbal chicken soup with 1 bowl of brown rice and 1 bowl of grapes
- 9.35pm
4 pieces of chocolate biscuits
Analysis of my diet today:
Again, my intake of saturated fat was higher that the recommended amount. An excess of saturated fat can raise my blood cholesterol, subsequently increasing my risk of heart disease. 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 my blood vessels. Hypertension or high blood pressure increases the risk of stroke and heart attacks.
This time, I managed to meet the dietry fibre, cholesterol, calcium, carbohydrates, energy, total fat requirements recommendations by the RDDA.
I managed to consume 8 servings of bread/grains, including the cream crackers which is well within my number of servings needed. (6 to 11 servings) I managed to consume at least 2 servings of fruit but only 1 servings of vegetables (added in both bowls of beehoon) although my recomended amount of servings was at least 3. Besides that I had only 1 serving of dairy products but I was supposed to have 2. Lastly I had 3 servings of meat which met my number of servings needed.
I should cut down on the snacks (chocolate biscuits). Accordings to the Healthy Diet Pyramid, such snacks that contain lots of suger should be eaten sparingly. I should REALLY consume more vegetables. Instead of consuming drinks with added sugar, I can stick to plain water the next time. If I feel like consuming fruit juices, I can opt for homemade, without extra added sugar instead.
Thursday, September 16, 2010
16/9/10 Diet
16/9/10
- 6.15am
1 tuna sandwich and 250ml of fresh milk
- 8.55am
1 slice of watermelon and 1 piece of raisin bread
- 12.25pm
One pepper chicken bun
- 5.30pm
1 bowl of strawberries
- 7pm
Chicken with lemon sauce, 1 bowl of brown rice, 7 pieces of brocolli, 1 bowl of lotus soup and 1 whole apple wtih skin
- 10.30pm
250ml of chocolate milk
Analysis of my diet:
According to my Food Intake Assessment, my intake of energy from my diet was more than I needed. Frequently eating above my energy needs can contribute to excess calories, which will be stored as body fat if it is not being used for physical activities. This excessive body fat leads to blood pressure, stroke diabetes and even certain cancers. My intake of saturated fat was higher that the recommended amount too. An excess of saturated fat can raise my blood cholesterol, subsequently increasing the risk of heart disease.
My sodium intake was greater than the recommended amounts as well. 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. My intake of cholesterol was more than the recommended amount. With an excessive cholesterol intake, it can increase blood cholesterol level and put you at risk of heart diseases.
Besides that, my calcium, carbohydrate, protein, total fat and dietary fibre intake managed to meet the recommendations by the Recommendation Daily Allowance (RDA).
I managed to consume 6 servings of bread/grains which is well within my number of servings needed. (6 to 11 servings) I managed to consume 3 servings of fruit but only 1 serving of vegetables although my recomended amount of servings was at least 3. Besides that I had my 2 servings of dairy products. Lastly I had 2 servings of meat which met my number of servings needed.
I think that I should eat lemon chicken in moderation and instead of frying it, I could ask my domestic helper to try cooking it in heathlier ways, such as grilling or baking. This is because fried lemon chicken contains 910mg of sodium, 158mg of cholesterol and 41g of fat.Instead of drinking chocolate milk, I can try switching to low fat fresh milk contains less fat (only 5g) than chocolate milk. I should eat more vegetables and eat a better variety of them. Once again, I stuck to eating whole-grain foods and had my two servings of fruits.
- 6.15am
1 tuna sandwich and 250ml of fresh milk
- 8.55am
1 slice of watermelon and 1 piece of raisin bread
- 12.25pm
One pepper chicken bun
- 5.30pm
1 bowl of strawberries
- 7pm
Chicken with lemon sauce, 1 bowl of brown rice, 7 pieces of brocolli, 1 bowl of lotus soup and 1 whole apple wtih skin
- 10.30pm
250ml of chocolate milk
Analysis of my diet:
According to my Food Intake Assessment, my intake of energy from my diet was more than I needed. Frequently eating above my energy needs can contribute to excess calories, which will be stored as body fat if it is not being used for physical activities. This excessive body fat leads to blood pressure, stroke diabetes and even certain cancers. My intake of saturated fat was higher that the recommended amount too. An excess of saturated fat can raise my blood cholesterol, subsequently increasing the risk of heart disease.
My sodium intake was greater than the recommended amounts as well. 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. My intake of cholesterol was more than the recommended amount. With an excessive cholesterol intake, it can increase blood cholesterol level and put you at risk of heart diseases.
Besides that, my calcium, carbohydrate, protein, total fat and dietary fibre intake managed to meet the recommendations by the Recommendation Daily Allowance (RDA).
I managed to consume 6 servings of bread/grains which is well within my number of servings needed. (6 to 11 servings) I managed to consume 3 servings of fruit but only 1 serving of vegetables although my recomended amount of servings was at least 3. Besides that I had my 2 servings of dairy products. Lastly I had 2 servings of meat which met my number of servings needed.
I think that I should eat lemon chicken in moderation and instead of frying it, I could ask my domestic helper to try cooking it in heathlier ways, such as grilling or baking. This is because fried lemon chicken contains 910mg of sodium, 158mg of cholesterol and 41g of fat.Instead of drinking chocolate milk, I can try switching to low fat fresh milk contains less fat (only 5g) than chocolate milk. I should eat more vegetables and eat a better variety of them. Once again, I stuck to eating whole-grain foods and had my two servings of fruits.
Wednesday, September 15, 2010
Introduction
Hello and welcome to my food blog! :D Orange (Sounds like aren't right, maybe it's just me. Nevermind.)you glad you are here? Lettuce (Let us) get started!
15/9/10
- 6.15am
1 bowl of mushroom soup and 1 piece of toasted wholemeal bread
- 10.40am
1 slice of watermelon, 2 pieces of raisin bread, 3 nuggets
- 1.10pm
1 bowl of macaroni with shredded chicken
- 6pm
1 bowl of strawberries, 1 piece of square cheese and 250ml of Ribena
- 7.30pm
4 pieces of pork chops, 1 bowl of brown rice and 1 whole carrot
- 10.15pm
250ml of chocolate milk
Analysis of my diet:
I managed to meet the calcium, carbohydrate, energy, protein, total fat and dietary fibre intake recommendations by the Recommended Daily Allowance (RDA) :D.
However, my intake of saturated fat was higher that the recommended amount which could raise raise my blood cholesterol, causing heart diease. My sodium intake was greater than the recommended amounts. Sodium acts like a sponge, holding water in our bodies. Excess sodium can increase the blood volume, which then raises the pressure in our blood vessels. Hypertension or high blood pressure then increases the risk of stroke and heart attacks. Lastly, my 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 me at risk of heart diseases.
I think that the consumption of chicken nuggets contributed to such readings. According to the energy and nutrient composition of foods, the amount of sodium in each serving of chicken nugget (108g) was 940mg! Besides that it also contained, 76mg of cholesterol and 20g of fat! I think that I should opt for healthy options of food or at least cut down of the number of nuggets that I consume. In addition, I should cut down mushroom soup and processed slice cheese as it contains a lot of sodium too. I should cut down on Ribena as well as it contains a lot of sugar and consume plain water instead.
I managed to consume 7 servings of bread/grains which is well within my number of servings needed. (6 to 11 servings) I managed to consume at least 2 servings of fruit but only 2 servings of vegetables although my recomended amount of servings was at least 3. Besides that I had 1 serving of dairy products but I was supposed to have 2. Lastly I had 2 servings of meat which met my number of servings needed.
I should also eat more servings of vegetables and take more calcium to maintain a healthier diet. I think that it was good that I consumed wholemeal bread and brown rice as whole-grain foods (which are made with whole wheat flour) are less processed and retain more valuable vitamins, minerals and fiber than foods made with white flour. I also managed to consume two servings of fruits that contain lots of dietary fibre.
15/9/10
- 6.15am
1 bowl of mushroom soup and 1 piece of toasted wholemeal bread
- 10.40am
1 slice of watermelon, 2 pieces of raisin bread, 3 nuggets
- 1.10pm
1 bowl of macaroni with shredded chicken
- 6pm
1 bowl of strawberries, 1 piece of square cheese and 250ml of Ribena
- 7.30pm
4 pieces of pork chops, 1 bowl of brown rice and 1 whole carrot
- 10.15pm
250ml of chocolate milk
Analysis of my diet:
I managed to meet the calcium, carbohydrate, energy, protein, total fat and dietary fibre intake recommendations by the Recommended Daily Allowance (RDA) :D.
However, my intake of saturated fat was higher that the recommended amount which could raise raise my blood cholesterol, causing heart diease. My sodium intake was greater than the recommended amounts. Sodium acts like a sponge, holding water in our bodies. Excess sodium can increase the blood volume, which then raises the pressure in our blood vessels. Hypertension or high blood pressure then increases the risk of stroke and heart attacks. Lastly, my 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 me at risk of heart diseases.
I think that the consumption of chicken nuggets contributed to such readings. According to the energy and nutrient composition of foods, the amount of sodium in each serving of chicken nugget (108g) was 940mg! Besides that it also contained, 76mg of cholesterol and 20g of fat! I think that I should opt for healthy options of food or at least cut down of the number of nuggets that I consume. In addition, I should cut down mushroom soup and processed slice cheese as it contains a lot of sodium too. I should cut down on Ribena as well as it contains a lot of sugar and consume plain water instead.
I managed to consume 7 servings of bread/grains which is well within my number of servings needed. (6 to 11 servings) I managed to consume at least 2 servings of fruit but only 2 servings of vegetables although my recomended amount of servings was at least 3. Besides that I had 1 serving of dairy products but I was supposed to have 2. Lastly I had 2 servings of meat which met my number of servings needed.
I should also eat more servings of vegetables and take more calcium to maintain a healthier diet. I think that it was good that I consumed wholemeal bread and brown rice as whole-grain foods (which are made with whole wheat flour) are less processed and retain more valuable vitamins, minerals and fiber than foods made with white flour. I also managed to consume two servings of fruits that contain lots of dietary fibre.
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