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Comments on Friends' Blogs :)//
Monday, February 21, 2011 @ 2:53 AM @JingEn's Blog :D
Hello yeobo, you have a nice and awesome blog which is extremely colourful and has the same skin as my regular blog so I love it :3 Hahaha anyways, back to the topic. Your diet has been composed of quite a lot of foods under the category of fats, oils, salts and sugars, hence the great intake of saturated fat, cholesterol and sodium. These three products can be extremely harmful to our health, and hence I suggest that you have more fruits and vegetables in her diet! :D You have quite a lack in them, with almost 0 intake per day! Your analysis of your diet and reflections have been extremely detailed and you mentions effective ways to help improve your diet :) The one-dish meal that you suggested makes it evident that you have indeed taken away a lot from this PT and have learnt ways to make her diet healthier~ <3 @Shermaine's Blog :D Friend, firstly I have to say that you eat way tooooo little! D: Therefore you see that you have very little calcium, dietary fibre and protein intake on average D: Try to have more fruits and veggies in your diet as well, because you, like JingEn, eat very few of those healthy products! :) Also, I suggest you try the Food Intake Assessment and the Food Pyramid to get a better analysis of your diet as a whole :) High sodium intake, I guess that's a common analysis result between all 209-ers now! XD Add less flavouring and salt into your food~ Hahaha you should elaborate a little more on why the spaghetti bolognese is healthy (for your 1-day dish). Great reflections~<3 @Eileen's Blog :D YOUR BLOG IS AMAZING. Extremely detailed, specific examples for everything, can see that you've really put in a lot of effort for this PT. Great job friend :) Firstly, I find your diet rather spread-out throughout the day with no specific meals. Don't think that should be encouraged... Can see the contrast though - between the rate you eat during weekends and that of regular weekdays. You eat too little in school! Think you need more fruits and veggies in your diet as well. You could have included tables and charts from the HPB website itself to make your analysis even clearer for everyone to understand :) Your healthy one-dish meal is great, especially the details and the contrast of the before and after nutritional values. Great job~<3 |
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Reflections!//
Sunday, February 20, 2011 @ 6:56 AM During the course of this Performance Task, I have learnt many things about my eating habits.
Firstly, there is the excess of sodium in my diet (155% of the recommended amount!) which may raise the blood pressure in my blood vessels and result in hypertension, which increases the risk of stroke and heart attacks (OH NO! D:) To cut down on the amount of sodium, the most important change I would have to make is to reduce the addition of salt and flavouring into my food. I should try using natural seasoning and choose fresh food over processed foods. There is also a lack of dietary fibre and calcium in my diet.I need to consume more fruits and vegetables to maintain a healthy diet with high dietary fibre, and also more calcium-enriched foods such as milk, tofu and other dairy products so that I can have healthy bones :D I feel that my diet has been too meat-based and there are also huge consumptions of fats, oils, sugar and salt(i.e. Junk Food) which I should definitely cut down on. An alternative would be eating fruits and vegetables which contain high dietary fibre and would allow my diet to be much healthier. (Actually, I love fruits, but the school canteen doesn't exactly provide a variety D: That's why I resort to eating fruit tarts instead, but they contain mainly preserved fruits - aka canned peaches, which are rather harmful to our health. D: Therefore, I'm trying to consume more fruits at home now :D) The suggested nutritional tools have been really useful to me in analysing my diet, and I have realized the harms of the junk food that I've been eating, and also the benefits of the foods which I should consume more. However, the HPB website doesn't include all foods that we consume! Which resulted in most of us having to omit that particular food in our diet,or to find a replacement for it, which in turn caused a rather inaccurate analysis in the end. In general, though, I feel that the tools have indeed be extremely helpful! That's all for my reflections now. I'm certainly going to keep track of my diet now and watch what I eat after completing this PT! |
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Suggest a One-Dish Meal that is Healthy//
Saturday, February 19, 2011 @ 1:55 AM Hor Fun, Ipoh Add more vegetables: E.g. Spinach, Bean Sprouts to increase dietary fibre content in food Use olive oil to cook: One of the healthiest oils found in the market (more expensive than usual though :P) Reduce the amount of oil: Oil adds to the amount of fat in the food, so only use what's necessary and do not add excess amounts which will result in the food being extremely oily Reduce the amount of salt: Excess sodium intake is harmful to our health, and more so for me (since my sodium intake has been recorded as 155% of the recommended amount!). The main source of sodium in our diet comes from Sodium Chloride (i.e. Salt). The easiest way to reduce it is to cut down on the use of salt and other sauces and flavourings.  |
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Analysis of Diet (Day Three - 26th Jan)//
Labels: #Analysis |
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Analysis of Diet (Day Two - 25th Jan)//
Labels: #Analysis |
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82%
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.|
Analysis of Diet (Day One - 24th Jan)//
8:59am Meat Pau (1) 1:11pm Brocolli Soup (1 cup) Ham and Cheese Sandwich (2 slices) 1:28pm Cassava Chips (1 packet) F&N Grape Drink (1 bottle) 7:50pm Cookies (10 small ones) Milk (1 glass) Rice with Potato and Chicken (1/2 a plate) Analysis of Diet Rice and Alternatives. Pau - 1 serving Rice - 1 serving Sandwich - 1 serving Potato - 1/4 serving Total: 3 1/4 servings Fruit NIL Vegetables Brocolli - 1/4 serving Total: 1/4 serving Meat and Alternatives Meat Pau - 1/4 serving Ham - 1/4 serving Cheese - 1/2 serving Milk - 1/2 serving Chicken - 1/2 serving Total: 2 servings Fats, Oils, Sugar and Salt Cookies Cassava Chips F&N Grape Drink Labels: #Analysis |
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My 3-Day Diet//
Thursday, February 10, 2011 @ 5:02 AM I have just started my blog about Food and Nutrition, so the first post up shall be about my 3-Day Diet, which I have tracked from a period of 24/01/11 to 26/01/11. ALL meals (including snacks and other random stuff) consumed have been included :)
So, here goes... Day One - 24th January 2011 8:59am Meat Pau (1) 1:11pm Brocolli Soup (1 cup) Ham and Cheese Sandwich (2 slices) 1:28pm Cassava Chips (1 packet) F&N Grape Drink (1 bottle) 7:50pm Cookies (10 small ones) Milk (1 glass) Rice with Potato and Chicken (1/2 a plate) Day Two - 25th January 2011 10:00am Rice with Tofu, Nugget and Potato (1 plate) 10:06am Milo (1 packet) 2:27pm Mashed Potato (1 cup) 2:33pm Mixed Fruit Tart (1) 3:56pm Bak Kwa (1) Day Three - 26th January 2011 9:50am Hor Fun (1 plate) 12:15pm Strawberry Fruit Tart (1) 2:00pm Yoghurt (1 cup) 5:00pm Egg Tart (1) F&N Grape Drink (1 bottle) Wang Wang Crackers (2) 8:00pm Rice with Chicken and Brocolli (1 plate) That's all for my diet over 3 days :) Shall analyse it in my next blog post~! Labels: trackeddiet |