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.