1. Sophia Yew!
This blog is very neat and organised, and she uses the suggested tools from the Health Promotion Board that allows her to display her diet and diet analysis clearly in the form of tables.
For her recipe, she has chosen a healthier way of making fried rice. By using healthier ingredients such as lean frozen meat, and light soya sauce, she brings down the fat content and sodium content of this meal.
She has done well in relfecting on her diet, and admits that it is hard to strike a good balance and having a good diet while still being able to have things that we enjoy.
Her blog: http://cookyourblog.blogspot.com/
2. Kang Yi Xi!
This blog was good to look at, however, it could be my computer, but I could not view her food analysis post because of some HTML error. The rest of it was well done, though.
For her healthy recipe, I like the fact that she gives a clear analysis and comparisom of the two recipes, thus allowing us to clearly see the differences between them. I like that she is able to find a good substitute for butter/magarine.She has also done a good relfection on her diet, and I totally agree with her statement that we need to analyise our diet over a longer period of time, as three days is not sufficient for us to see and reflect very well.
Her blog: http://username-foodandnutritionpt.blogspot.com/
3. Chua Si Hui!
I liked the layout of this blog, especially the background. All the posts were clear and nicely formatted. Her diet analysis was extremely informational and comprehensive as she used 3 nutritional tools to evaluate her diet. Her suggested one meal is ideal for the typical singaporean, as it appeals to our local taste, but is much healthier. It made use of much more healthier ingredients and cooking methods. She also shows good understanding of the analysis as she reflects on her diet, and meets the performance task outcomes.
Her blog: http://blogyourdietfn.blogspot.com/
Thursday, 7 July 2011
Reflection on diet analysis
Reflection/Learning points
What have you learnt about your eating habits?
This project has shown to me that my diet is still rather unhealthy. I am taking in too little calcium, and far too much fat, and most of that was saturated fat, which is extremely unhealthy. Also, much of the sodium i have taken in is from an unhealthy source.
Are the suggested nutritional tools useful? How?
I think the suggested nutritional tools were good in analysing 3 days of my diet, however, there were some limitations. The tools were not able to give us our accurate portion sizes, and some foods that we consumed were not found in the database. Thus, I had to find the closest choice, making this tracker rather inaccurate. However, the analysis feature of the tool was useful, as it gave a well rounded, detailed opinion about my intake.
Why is your suggested meal healthy?
This meal uses healthier, whole wheat carbohydrates, such as a whole-wheat tortilla, instead of the typical fat-laden pizza dough. The chicken breast used is grilled, not fried or deep-fried, thus eliminating the need for oil. It has ingredients from the important food groups, the tortilla from the carbohydrates, chicken from the protein, spinach for vegetables, and goat cheese as a healthy fat.
What have you learnt about your eating habits?
This project has shown to me that my diet is still rather unhealthy. I am taking in too little calcium, and far too much fat, and most of that was saturated fat, which is extremely unhealthy. Also, much of the sodium i have taken in is from an unhealthy source.
Are the suggested nutritional tools useful? How?
I think the suggested nutritional tools were good in analysing 3 days of my diet, however, there were some limitations. The tools were not able to give us our accurate portion sizes, and some foods that we consumed were not found in the database. Thus, I had to find the closest choice, making this tracker rather inaccurate. However, the analysis feature of the tool was useful, as it gave a well rounded, detailed opinion about my intake.
Why is your suggested meal healthy?
This meal uses healthier, whole wheat carbohydrates, such as a whole-wheat tortilla, instead of the typical fat-laden pizza dough. The chicken breast used is grilled, not fried or deep-fried, thus eliminating the need for oil. It has ingredients from the important food groups, the tortilla from the carbohydrates, chicken from the protein, spinach for vegetables, and goat cheese as a healthy fat.
Healthy recipe! :)
Hello everyone! Here is an example of a healthy main dish :) One can have it instead of the normal pizza one orders for take away:
220 Calories
14g Carbohydrate
22g Protein
Chicken Pizza Tortilla :
Ingredients:
- Whole-wheat Tortilla
- 1/4 Cup Goat Cheese
- 1 Tbsp Chopped Green Onion
- 1 Unit Grilled Chicken breast
- 1/2 Tbsp Garlic Powder
- 1 Cup Spinach Leaves
- I Can’t Believe it’s not butter
- On a greased baking sheet lay the tortilla flat and spread a layer of "I can’t believe its not butter" over the top.
- Sprinkle the garlic powder over butter layer
- Add remaining ingredients and cover with the goat cheese
- Bake in oven for 6 to 7 minutes or until cheese is melted.
220 Calories
14g Carbohydrate
22g Protein
Diet analysis
This is the diet analysis i received based on the foods that I entered into HPB's health tool. This is not 100% accuate, as i was forced to compromise some of my foods, as the tool did not have the data on some of them.
Food Info Search Based on the information you have provided, your daily energy requirement is estimated to be 1,883 kcal. This energy requirement is the level of calorie intake from food that will balance the calories your body burns, thus maintaining your weight. For weight loss, you should consume fewer calories and be more active. If you need to gain weight, consume more calories than your body requires. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Period of Analysis: 14/06/2011 - 16/06/2011 | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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View graph of actual nutritional intake compared against RDA
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| Table showing the % of total calories of diet versus recommendation | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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| Nutrition messages based on results Total Fat Your total fat intake was more than the recommended amount. A diet high in fat is associated with overweight, high blood cholesterol, heart disease and other related health problems. To reduce total fat in your diet, use less oil or fats when cooking and use fat spreads sparingly. Use lean cuts of meat and poultry, and remove visible fat and skin. When eating out, ask for less fat or oil in your food. As extras add up, make your food choices wisely. Choose reduced fat or skimmed milk and dairy products instead of full cream varieties. Choose plain rice over flavoured rice, and cut down on the use of sweetened condensed milk or creamers. Saturated Fat Your intake of saturated fat was higher that the recommended amount. An excess of saturated fat can raise your blood cholesterol, subsequently increasing your risk of heart disease. The main sources of fat in our diet are also the sources of saturated fat! These include coconut-milk based foods, blended oil (usually used in commercial cooking), flavoured rice (e.g. chicken rice, nasi lemak, nasi briyani) and creamer/whitener/condensed and evaporated milk in beverages. Cutting down or limiting such sources of fat will also help to reduce saturated fat intake. Sodium 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 our blood vessels. Hypertension or high blood pressure increases the risk of stroke and heart attacks. The main source of sodium in our diet comes from salt (sodium chloride) and sauces added during cooking or at the table. To cut down on sodium intake, gradually reduce the use of salt and sauces when preparing or cooking food so that your taste buds have the chance to adjust. Try flavouring foods with natural seasonings like lemon juice or herbs and spices. Choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, ask for less sauces or gravy in dishes. Calcium You were not getting enough calcium in your diet. Without adequate calcium, you may be at risk of developing osteoporosis, a condition where your bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs. Increase your calcium intake from a variety of sources. Consume calcium-enriched breads and biscuits, green leafy vegetables, calcium-fortified juices, high-calcium soya bean milk, ikan bilis, sardines (with bones), tofu, as well as milk and other dairy products. Vitamin D helps our body absorb calcium. Your body can make this vitamin after sunlight hits your skin. You can easily obtain enough by getting at least 30-60 minutes of sunlight a day. Aside from eating wisely, remember to make exercise a part of your life. Exercise helps to burn fat, tone your muscles, improve your stamina, relax and sleep better, as well as keep you alert and study better! Exercise at least 20 to 60 minutes, 3 to 5 times a week, until you sweat and breathe deeply without getting breathless. Choose an exercise that you enjoy, and try a variety so that you don’t get bored. Keep your exercise routine simple, fun and interesting.  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. Note: The messages provided here are only intended as a guide - see a qualified health professional for more advice and information. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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