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.