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.