Blog 1: http://foodfillsmysoul.blogspot.com/ [Natalia Chioang (3)]
Her recording of the 3 day diet was not written in a table, as shown in the worksheet provided, however it is still relatively easy to read and understand. It is detailed as it provides ingredients for what she ate, which helps her in the analysis. She needs more calcium in her diet, and less fats, sodium, energy and cholesterol. I realised her diet has foods which needs to be cooked with lots of oil, for example, fried rice, nasi brani, chicken rice, and pizza. Thus, she should either use healthier oil, such as olive oil, or refrain from eating these foods all the time to ensure her diet does not have excess fat intake. Her blog is very simple and clear, making it easy to comprehendJ
Blog 2: http://foodislife.weebly.com/ [Liza Tay (31)]
Her blog is very organised, and therefore very easy to read through and understand. Recording of her diet was detailed and concise, and the analysis consisted of many useful nutritional tools, showing she put in a lot of effort. The modification of her meal was very well explained, and I can see why it is healthier. However, her diet is very inconsistent, and can be improved by watching it very carefully, like eating more fruits, etc, which she says she should do herself, showing an effort to change her diet. Overall, her blog is well presented and concise, a good jobJ
Blog 3: http://saynotohealth.weebly.com/ [Nur Liyana (23)]
Liyana’s blog is very interesting, as the heading for each section is irrelevant to the content yet related to food. Her table for her 3 day diet is in bright pink, which is not very pleasing to the eye, so i could not really look at what she ate. She lacks fibre and calcium in her diet, a result of her strong distaste for vegetables. Also, she has high intakes of fats, sodium, and cholesterol which will not be good for her, so she should make an effort watch her diet more carefully, even with a busy schedule. Nonetheless, the reflections were well written and it is shown she carefully read through our blogs before commenting on them. On the whole, a good jobJ
My Eating Habits and Diet
During the course of this project, I realised my eating habits are not always healthy. As this was a holiday, my diet had changed and become more relaxed, compared to the normal food I eat everyday during school days. This is because in school I train thrice a week, therefore my diet is usually healthy to ensure the best performance at all times. For example, I usually have 3 or more servings of rice and vegetables, 2 servings of fruits, 2-3 servings of meat, amongst other nutritional intakes per day. However, I realised that just because it is a holiday does not mean I can eat unhealthily, and I thought the meals I ate were generally healthy. This project proved me wrong and taught me to watch what I eat as the consequences might not just be becoming overweight, but something severe like a heart disease, ergo I have to work harder to ensure my diet is actually healthy, and not an assumption.
Nutritional Tools
The tools on the Health Promotion Board were relatively useful, as they gave me a rough idea of what I lack in my diet, and what i have too much of. However, I believe it lacks in a lot of food, as I could not find the many of the exact foods I ate, and had to settle for similar foods, hence the calculations may not have been accurate.
One-dish Meal
My suggested meal has a more fibre in the diet, and lower fat and cholesterol intake. The fibre comes from the added vegetables to the spaghetti. Olive oil, healthier spaghetti, and exchanging meat for beans all contribute to a lower fat and cholesterol intake. Thus it is healthier yet still delicious.
| Based on the information you have provided, your daily energy requirement is estimated to be 2,077 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. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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| Period of Analysis: 31/05/2010 - 02/06/2010 | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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| Table showing the % of total calories of diet versus recommendation | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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Consistent with the Food Intake Assessment on the Health Promotion Board website, my energy, fat, sodium, and cholesterol intake is higher than the recommended amount. Excess amounts of energy may contribute to excess calories, and therefore physical activity is needed to prevent it from turning into fats. However, I exercise almost daily for 3 hours, thus the excess energy would have been used up by physical activity. Also, diets high in fats, sodium and cholesterol may lead to heart attacks or diseases. To prevent that from occurring, I need to make wise food choices. One way is to cook with olive oil, as it is healthier than normal oil as it is a vegetable fat, not an animal fat. Another way is to look out for the ‘Healthier Choice’ symbol when out grocery shopping. Furthermore, I should eat more vegetables or beans to ensure my cholesterol levels are not too high. The rest of my nutritional intakes are relatively sufficient.
Food Pyramid
In conclusion, to ensure I have a healthy diet, I should follow the food pyramid more carefully; eat more vegetables, fruits, and rice/ noodles/ beans/ bread. In addition to that, I should also maintain not eating so many sweets.
| Time | Food Eaten | Quantity |
| 8.00 am | Ham and Tuna Sandwich | 2 slices of bread |
| Banana | 1 | |
| Milo | 350 ml | |
| Small Chocolate Mint Candy Rocks | 3 pieces | |
| 1.00 pm | Minestrone soup | 1 bowl |
| Spaghetti Bolognese | 1 serving | |
| Orange Juice | 300 ml | |
| 7.00 pm | Plain Rice | 1 serving |
| Kangkong Vegetables | 1 serving | |
| Sweet and sour Fish | 5 pieces | |
| Fried tofu | 2 pieces | |
| 9.00 pm | Pear | 4 slices |
| Apple | 3 slices | |
| Milk | 300 ml |
