Li Lin's diet is maintained quite well and she eats a reasonable amount of each type of food. However, she does not seem to take her dinner regularly. For 2 out of the 3 diets she recorded, there were no appropriate meals at dinner time. As dinner is one of the 3 most important meals of a day, besides breakfast and lunch, she should at least have some rice or noodles or meat and alternatives for all these 3 meals.
Also, she does not seem to have 2 servings of fruits and 2 servings of vegetables each day. I would suggest her to include these in her diet as it contains neccessary vitamins for a healthy body.
Tuesday, September 13, 2011
Reflection on Yan Ling's blog
Yan Ling takes very regular meals. Her meals are all during meal times and this is very healthy. I also agree with her that we should keep a lookout for food that has the healthier choice symbol. It is also healthy of her to drink a glass of milk every morning but she should probably drink another glass since her calcium intake was below the recommended intake.
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:)
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:)
Reflection on Sreemathy's blog
I was impressed at the dosai that she cooked. It really looked different with oil and with lesser oil. This evidence that oil does make a difference to taste, texture as well as the colour to food. Though the dosai cooked with more oil would taste nicer, however, it is also less healthy. I suggest that for those who prefer nicer dosai instead of a healthier one to use a healthier oil instead like for example olive oil.
She could have lessen her sodium intake if she had not eaten so much fast food like mashed potato as they contain a lot of salt.
But, overall, she has a regular meal and she is keeping a healthy diet. (:
She could have lessen her sodium intake if she had not eaten so much fast food like mashed potato as they contain a lot of salt.
But, overall, she has a regular meal and she is keeping a healthy diet. (:
Reflection...
Through this performance task, I have realised how important it is to control my diet. I have to take regular meals and take them at a uniform time to maintain a healthy diet.
Also, through the use of the nutritional tools on the hpb website, I have realised that my nutritional intakes are mostly either much lower or much higher than the recommended intakes. I need to control my sodium intake especially and decrease the amount of salt used in the food I eat. It is extremely important to have a healthy diet as it enables you to have a healthy body. Eating healthily can reduce heart diseases and obesity which is what I want to avoid.
Therefore, after this performance task, I will take note of my diet more often and try to cut down on excess saturated fat, cholesterol and sodium intake. I have also noticed that I take in very little calcium. That is why I feel that my bones are very weak. Having injured my knee once, I have realised that it is very important to include much more calcium in my daily diet to strengthen my knee and prevent another injury as it could be a much more serious matter.
Also, through the use of the nutritional tools on the hpb website, I have realised that my nutritional intakes are mostly either much lower or much higher than the recommended intakes. I need to control my sodium intake especially and decrease the amount of salt used in the food I eat. It is extremely important to have a healthy diet as it enables you to have a healthy body. Eating healthily can reduce heart diseases and obesity which is what I want to avoid.
Therefore, after this performance task, I will take note of my diet more often and try to cut down on excess saturated fat, cholesterol and sodium intake. I have also noticed that I take in very little calcium. That is why I feel that my bones are very weak. Having injured my knee once, I have realised that it is very important to include much more calcium in my daily diet to strengthen my knee and prevent another injury as it could be a much more serious matter.
Healthy one dish meal :)
Recipe: Pork chop with Peach salsa
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Ingredients: (for 6 servings)
2 peaches, peeled and chopped
1/2 cup chopped green onions
1/4 tsp. crushed red pepper flakes
1/4 tsp. salt
1/8 tsp. white pepper
1 Tbsp. chopped cilantro
1/4 cup finely chopped red bell pepper
1 Tbsp. lemon juice
6 (3/4" thick) pork chops
Preparation:
In medium bowl stir together all ingredients except pork chops. Cover and chill for at least 1 hour. Prepare grill and heat until coals are ash white.
Meanwhile, sprinkle pork chops with more salt and pepper. Cook over medium coals, covered, turning once, until pork is no longer pink in center (10-15 minutes). Serve with peach salsa.
There is no oil required for this meal therefore it would be healthier than other pork chops which require deep frying. Without oil, it gives you less fats than pork chop that is being fried with oil but at the same time gives you enough energy and protein that pork chop contains. Pork chop, under the category of red meat is an especially good source of energy and protein. Also, red meat can reduce the risk of heart diseases. Eating red meat can decrease bad HDL cholesterol and increase good HDL cholesterol. The selection for making the pork chop in this dish should be lean meat as it reduces fats as well, making it a healthier choice.
Moreover, the ingredients include fruits (peaches) and vegetables (green onions), adding to the 2 servings of fruits and vegetabes each that one should consume per day. They provide essential vitamins that our body needs.
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Ingredients: (for 6 servings)
2 peaches, peeled and chopped
1/2 cup chopped green onions
1/4 tsp. crushed red pepper flakes
1/4 tsp. salt
1/8 tsp. white pepper
1 Tbsp. chopped cilantro
1/4 cup finely chopped red bell pepper
1 Tbsp. lemon juice
6 (3/4" thick) pork chops
Preparation:
In medium bowl stir together all ingredients except pork chops. Cover and chill for at least 1 hour. Prepare grill and heat until coals are ash white.
Meanwhile, sprinkle pork chops with more salt and pepper. Cook over medium coals, covered, turning once, until pork is no longer pink in center (10-15 minutes). Serve with peach salsa.
There is no oil required for this meal therefore it would be healthier than other pork chops which require deep frying. Without oil, it gives you less fats than pork chop that is being fried with oil but at the same time gives you enough energy and protein that pork chop contains. Pork chop, under the category of red meat is an especially good source of energy and protein. Also, red meat can reduce the risk of heart diseases. Eating red meat can decrease bad HDL cholesterol and increase good HDL cholesterol. The selection for making the pork chop in this dish should be lean meat as it reduces fats as well, making it a healthier choice.
Moreover, the ingredients include fruits (peaches) and vegetables (green onions), adding to the 2 servings of fruits and vegetabes each that one should consume per day. They provide essential vitamins that our body needs.
Advice on my diet by HPB
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.
Cholesterol
Your 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 you at risk of heart diseases. To cut down the intake of cholesterol, replace meat with beans, peas, lentils or bean products 3 times a week. For healthy adults and adolescents, limit eggs to 4 per week. In recipes, try to replace part of the use of whole eggs with just the egg white. Shellfish, prawns, shrimps, crabs, cuttlefish etc as well as organ meats should be eaten no more than twice a week and in small portions.
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.
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.
Cholesterol
Your 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 you at risk of heart diseases. To cut down the intake of cholesterol, replace meat with beans, peas, lentils or bean products 3 times a week. For healthy adults and adolescents, limit eggs to 4 per week. In recipes, try to replace part of the use of whole eggs with just the egg white. Shellfish, prawns, shrimps, crabs, cuttlefish etc as well as organ meats should be eaten no more than twice a week and in small portions.
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.
Total diet analysis (Day 1-3)
Average intake per day; Recommended intake (% of recommendation met)
Energy: 1634 kcal; 1813 kcal (90%)
Carbohydrate: 219.5g; 271.5g (81%)
Protein: 62.3g; 51.6g (121%)
Total fat: 56.4g; 60.4g (93%)
Saturated fat: 23.6g; 20.1g (117%)
Cholesterol: 272.4mg; 181.3mg (150%)
Calcium: 403.4mg; 1000mg (40%)
Dietary fibre: 13.5g; 18.1g (74%)
Sodium: 3504.2mg; 1209.1mg (290%)
Energy: 1634 kcal; 1813 kcal (90%)
Carbohydrate: 219.5g; 271.5g (81%)
Protein: 62.3g; 51.6g (121%)
Total fat: 56.4g; 60.4g (93%)
Saturated fat: 23.6g; 20.1g (117%)
Cholesterol: 272.4mg; 181.3mg (150%)
Calcium: 403.4mg; 1000mg (40%)
Dietary fibre: 13.5g; 18.1g (74%)
Sodium: 3504.2mg; 1209.1mg (290%)
Day 3 diet
9.35am--- prawn noodle soup (1 bowl)
3.10pm--- spaghetti (1 plate), ice cream soda (1 cup)
4.00pm--- fish porridge (1/2 bowl)
7.00pm--- rice (1 plate), Potato and luncheon meat with tomato sauce (3 spoons), Fishball soup (1 bowl)
3.10pm--- spaghetti (1 plate), ice cream soda (1 cup)
4.00pm--- fish porridge (1/2 bowl)
7.00pm--- rice (1 plate), Potato and luncheon meat with tomato sauce (3 spoons), Fishball soup (1 bowl)
Day 2 diet analysis
Using 'Nutrient Composition of food' tool:
Nasi Lemak, Chicken wing, egg--- Total: 1063 kcal (energy), 41g (protein), 56g (total fat), 26.2g (saturated fat), 2.3g (dietary fibre), 102g (carbohydrate), 873mg (cholesterol), 1569mg (sodium)
Curry chicken, Curry potato, bread--- Total: 1189 kcal (energy), 47g (protein), 31g (total fat), 13.6g (saturated fat), 11.7g (dietary fibre), 178g (carbohydrate), 97mg (cholesterol), 1873mg (sodium)
Icing biscuits--- Total: 540 kcal (energy), 7g (protein), 9g (total fat), 4.6g (saturated fat), 3.4g (dietary fibre), 107g (carbohydrate), 0mg (cholesterol), 282mg (sodium)
Chicken wings, Fried rice, Beehoon, Hokkien mee--- Total: 2210 kcal (energy), 136g (protein), 79g (total fat), 26.6g (saturated fat), 8.9g (dietary fibre), 240g (carbohydrate), 469mg (cholesterol), 4641mg (sodium)
*beverages not included
**nutrition values are based on 1 portion of the type of food and not what I have eaten
Nasi Lemak, Chicken wing, egg--- Total: 1063 kcal (energy), 41g (protein), 56g (total fat), 26.2g (saturated fat), 2.3g (dietary fibre), 102g (carbohydrate), 873mg (cholesterol), 1569mg (sodium)
Curry chicken, Curry potato, bread--- Total: 1189 kcal (energy), 47g (protein), 31g (total fat), 13.6g (saturated fat), 11.7g (dietary fibre), 178g (carbohydrate), 97mg (cholesterol), 1873mg (sodium)
Icing biscuits--- Total: 540 kcal (energy), 7g (protein), 9g (total fat), 4.6g (saturated fat), 3.4g (dietary fibre), 107g (carbohydrate), 0mg (cholesterol), 282mg (sodium)
Chicken wings, Fried rice, Beehoon, Hokkien mee--- Total: 2210 kcal (energy), 136g (protein), 79g (total fat), 26.6g (saturated fat), 8.9g (dietary fibre), 240g (carbohydrate), 469mg (cholesterol), 4641mg (sodium)
*beverages not included
**nutrition values are based on 1 portion of the type of food and not what I have eaten
Friday, September 9, 2011
Day 2 diet 4/9/11
9.45am--- Nasi Lemak (1 plate), chicken wing (1 piece), egg (1), Hot milo (1 cup)
1.30pm--- Curry Chicken (1 piece), Curry Potato (2 piece), Bread (1 piece), Chrysanthemum tea (1 cup)
3.30pm--- Mini Biscuits (10)
6.40pm--- Green tea (1 cup)
7.00pm--- Prawn paste chicken wings (3 piece), Fried rice (1/3 bowl), Beehoon (1/3 bowl), Hokkien mee (1/3 bowl)
7.30pm--- pear (2 piece)
1.30pm--- Curry Chicken (1 piece), Curry Potato (2 piece), Bread (1 piece), Chrysanthemum tea (1 cup)
3.30pm--- Mini Biscuits (10)
6.40pm--- Green tea (1 cup)
7.00pm--- Prawn paste chicken wings (3 piece), Fried rice (1/3 bowl), Beehoon (1/3 bowl), Hokkien mee (1/3 bowl)
7.30pm--- pear (2 piece)
Day 1 diet analysis
Rice and alternatives
Number of servings (5-7)
-2/3 plate noodles (1+1/2)
-1 bowl of Pork Porridge (1)
-5 biscuits (1)
-1 bowl of fried fish noodle soup (2)
Total servings: 5+1/2
Fruits
Number of servings (2)
- Goreng pisang/Fried Banana (1)
- 10-15 grapes (1)
-Passionfruit bubbletea (1/2)
-Peach-flavoured yoghurt (1/2)
Total servings: 3
Vegetables
Number of servings (2)
-cabbage in noodles (1)
Total servings: 1
Meat and Alternatives
Number of servings (2-3)
-Fish fillet (1)
-Pork in Pork Porridge (1/2)
-Fried Fish in Noodle (1)
Total servings: 2+1/2
Sunday, September 4, 2011
Day 1 diet 3/9/11
10.05am---Water (1 glass), Noodles (2/3 plate), Fish Fillet (1 slice), Luncheon meat (1 slice)
12.20pm---Ice Milo (1 glass)
1.05pm---Pork Porridge (1 bowl)
1.15pm---Grapes (1 bunch; about 10-15)
3pm---Peach-flavoured Yami Yoghurt with rainbow flakes topping (1 regular-sized cup)
4.10pm---Takoyaki (1)
4.20pm---Passionfruit-flavoured bubbletea (1 cup)
4.50pm---Goreng Pisang (1 piece)
5.25pm---Mini-sized biscuits with icing (5)
7.30pm---Fried Fish noodle soup (1 bowl)
12.20pm---Ice Milo (1 glass)
1.05pm---Pork Porridge (1 bowl)
1.15pm---Grapes (1 bunch; about 10-15)
3pm---Peach-flavoured Yami Yoghurt with rainbow flakes topping (1 regular-sized cup)
4.10pm---Takoyaki (1)
4.20pm---Passionfruit-flavoured bubbletea (1 cup)
4.50pm---Goreng Pisang (1 piece)
5.25pm---Mini-sized biscuits with icing (5)
7.30pm---Fried Fish noodle soup (1 bowl)
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