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August 2010

crédits

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Tuesday, August 24, 2010 10:06 AM

Comments on other blogs:
Blog 1
Clarie Ng(15) http://gluttonyftw.blogspot.com/
Clarie's diet does not meet the RDDA range and she could have improved on her diet by substituting bubble tea for some thing healthier such as fruits or if she is thirsty, she might have drank fruit juice/fruit punch.
Overall however, her blog seems quite nicely done up and I can see that she has put in alot of effort in this.

Blog 2
Jallene Chua(21) http://iamhungryimapig.blogspot.com/
Jallene's blog is very organise and systematic. However her diet is periodical, skipping meals at times and as seen from day 1, she skipped her lunch and instead ate sweets. This is unhealthy for the body and I suggest that Jallene should have proper meals.
Other than that, I feel that her blog is fine and is quite well done!

Blog 3
Kimberly Chia(11) http://foodiepassion.tumblr.com/
Kimberly's blog is very systematic and organised. Information are detailed and sufficient. She needs more calcium and less of sodium, carbohydrate, cholesterol, dietary fibre, fat intake, protein intake and energy intake.
Other than that her blog is awesome(:

5:08 AM

3 DAYS ANALYSIS((:

1st day!
[MEAL 1: 1.30pm,11 Aug 2010]
1. Spaghetti, white, boiled
Serving:1,Energy:156(kcal),Carbohydrate:32.9(g), Protein:5.3(g),Total fat:1.0(g), Saturated fat:0.1(g),Cholestrol:0.0(mg),Calcium:10.4(mg),Dietary Fibre:2.7(g),Sodium:3.0(mg)

2. Kebab, chicken, without sauce
Serving:1,Energy:507(kcal),Carbohydrate:41.3(g), Protein:37.7(g),Total fat:21.1(g), Saturated fat:5.6(g),Cholestrol:36.2(mg),Calcium:55.4(mg),Dietary Fibre:3.8(g),Sodium:696.5(mg)

3. Vegetable, dark green leafy, unspecified, raw
Serving:1,Energy:18(kcal),Carbohydrate:2.3(g), Protein:2.0(g),Total fat:0.3(g), Saturated fat:0.1(g),Cholestrol:0.0(mg),Calcium:66.0(mg),Dietary Fibre:1.9(g),Sodium:22.6(mg)

[Meal 2:6.30pm]
1. Chocolate, dark
Serving:1,Energy:106(kcal),Carbohydrate:12.5(g), Protein:1.3(g),Total fat:5.7(g), Saturated fat:3.4(g),Cholestrol:0.0(mg),Calcium:10.4(mg),Dietary Fibre:0.2(g),Sodium:11.0(mg)

[Meal 3:7.30pm]
1. Octopus ball, fried
Serving:1,Energy:77(kcal),Carbohydrate:7.2(g), Protein:2.7(g),Total fat:4.1(g), Saturated fat:1.3(g),Cholestrol:8.1(mg),Calcium:16.1(mg),Dietary Fibre:0.7(g),Sodium:183.5(mg)

[Meal 4:9pm]
1. Cherry, raw
Serving:1,Energy:1(kcal),Carbohydrate:0.1(g), Protein:0.0(g),Total fat:0.0(g), Saturated fat:0.0(g),Cholestrol:0.0(mg),Calcium:0.4(mg),Dietary Fibre:0.0(g),Sodium:0.0(mg)

2.Apple, red, raw, with peel, core and stalk
Serving:1,Energy:94(kcal),Carbohydrate:23.5(g), Protein:0.5(g),Total fat:0.0(g), Saturated fat:0.0(g),Cholestrol:0.0(mg),Calcium:8.5(mg),Dietary Fibre:2.6(g),Sodium:1.7(mg)

2nd day!
[Meal 1:9.50am]
1. Gravy, mee siam
Serving:1,Energy:260(kcal),Carbohydrate:45.1(g), Protein:6.3(g),Total fat:6.9(g), Saturated fat:2.9(g),Cholestrol:0.0(mg),Calcium:62.5(mg),Dietary Fibre:2.3(g),Sodium:2197.7(mg)

[Meal 2: 12.20pm]
1. Pie, chicken
Serving:1,Energy:456(kcal),Carbohydrate:37.5,(g), Protein:8.7(g),Total fat:30.1(g), Saturated fat:15.0(g),Cholestrol:59.0(mg),Calcium:32.3(mg),Dietary Fibre:1.9(g),Sodium:647.5(mg)

[Meal 3:7pm]
1.Rice, white, cooked
Serving:0.5,Energy:140(kcal),Carbohydrate:31.1,(g), Protein:2.8(g),Total fat:0.5(g), Saturated fat:0.1(g),Cholestrol:0.0(mg),Calcium:0.0(mg),Dietary Fibre:1.0(g),Sodium:5.0(mg)

2.Potato, without skin, boiled
Serving:0.5,Energy:13(kcal),Carbohydrate:3.1,(g), Protein:0.3(g),Total fat:0.0(g), Saturated fat:0.0(g),Cholestrol:0.0(mg),Calcium:1.2(mg),Dietary Fibre:0.3(g),Sodium:0.8(mg)

3.Carrot, boiled
Serving:1,Energy:23(kcal),Carbohydrate:5.4,(g), Protein:0.6(g),Total fat:0.1(g), Saturated fat:0.0(g),Cholestrol:0.0(mg),Calcium:16.1(mg),Dietary Fibre:1.7(g),Sodium:34.2(mg)

4.Mushroom, boiled, drained
Serving:0.5,Energy:21(kcal),Carbohydrate:4.0,(g), Protein:1.7(g),Total fat:0.4(g), Saturated fat:0.1(g),Cholestrol:0.0(mg),Calcium:4.7(mg),Dietary Fibre:1.7(g),Sodium:1.6(mg)

5. Chicken, wing, boiled, lean only
Serving:1,Energy:324(kcal),Carbohydrate:0.0,(g), Protein:48.6(g),Total fat:12.8(g), Saturated fat:3.6(g),Cholestrol:132.4(mg),Calcium:23.3(mg),Dietary Fibre:0.0(g),Sodium:130.6(mg)

6. Pomfret, white, steamed
Serving:1,Energy:114(kcal),Carbohydrate:0.6,(g), Protein:15.4(g),Total fat:5.4(g), Saturated fat:2.1(g),Cholestrol:68.4(mg),Calcium:46.8(mg),Dietary Fibre:0.0(g),Sodium:720.8(mg)

7. Vegetable, dark green leafy, unspecified, raw
Serving:1,Energy:19(kcal),Carbohydrate:2.5,(g), Protein:2.2(g),Total fat:0.4(g), Saturated fat:0.1(g),Cholestrol:0.0(mg),Calcium:72.9(mg),Dietary Fibre:2.1(g),Sodium:24.9(mg)

8. Ribena, undiluted
Serving:0.5,Energy:299(kcal),Carbohydrate:79.6,(g), Protein:0.1(g),Total fat:0.0(g), Saturated fat:0.0(g),Cholestrol:0.0(mg),Calcium:6.6(mg),Dietary Fibre:0.0(g),Sodium:34.1(mg)

3rd day!

[Meal 1:6.30am]
1. Egg, hen, fried in vegetable oil
Serving:0.5,Energy:43(kcal),Carbohydrate:0.0,(g), Protein:3.3(g),Total fat:3.3(g), Saturated fat:1.0(g),Cholestrol:104.4(mg),Calcium:15.6(mg),Dietary Fibre:0.0(g),Sodium:38.4(mg)

[Meal 2:10.35am]
1. Noodles, egg, cooked
Serving:1,Energy:213(kcal),Carbohydrate:39.7,(g), Protein:7.6(g),Total fat:2.4(g), Saturated fat:0.5(g),Cholestrol:52.8(mg),Calcium:19.2(mg),Dietary Fibre:1.8(g),Sodium:11.2(mg)

2. Soyabean drink, Vitasoy, organic, whol
Serving:0.2,Energy:41(kcal),Carbohydrate:6.3,(g), Protein:1.6(g),Total fat:1.3(g), Saturated fat:0.1(g),Cholestrol:0.0(mg),Calcium:16.0(mg),Dietary Fibre:0.0(g),Sodium:28.0(mg)

[Meal 3:8pm]
1. Rice, white, cooked
Serving:0.5,Energy:140(kcal),Carbohydrate:31.1,(g), Protein:2.8(g),Total fat:0.5(g), Saturated fat:0.1(g),Cholestrol:0.0(mg),Calcium:0.0(mg),Dietary Fibre:1.0(g),Sodium:5.0(mg)

2. Sardine, canned in tomato sauce
Serving:1,Energy:134(kcal),Carbohydrate:0.4,(g), Protein:13.5(g),Total fat:8.8(g), Saturated fat:2.5(g),Cholestrol:57.8(mg),Calcium:349.6(mg),Dietary Fibre:0.0(g),Sodium:532.0(mg)

3. Egg, hen, fried in vegetable oil
Serving:1,Energy:86(kcal),Carbohydrate:0.0,(g), Protein:6.5(g),Total fat:6.7(g), Saturated fat:1.9(g),Cholestrol:208.8(mg),Calcium:31.2(mg),Dietary Fibre:0.0(g),Sodium:76.8(mg)

4. Vegetables, dark green non-leafy, unspecified, boiled
Serving:1,Energy:13(kcal),Carbohydrate:2.2,(g), Protein:1.4(g),Total fat:0.2(g), Saturated fat:0.0(g),Cholestrol:0.0(mg),Calcium:19.7(mg),Dietary Fibre:1.4(g),Sodium:41.3(mg)

4:19 AM

FOOD PYRAMID!
My daily energy requirement is estimated to be 1,778 kcal.This energy requirement is the level of calorie intake from food that will balance the calories my body burns, thus maintaining my weight. For weight loss, I should consume fewer calories and be more active. If I need to gain weight, consume more calories than my body requires.
Sodium
My 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 my 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.

Dietary Fibre
I am not getting enough dietary fibre in my diet. An adequate intake of dietary fibre can help to promote proper bowel functions, reduce blood cholesterol and control blood glucose levels. Dietary fibre can also help to make you feel full longer. Dietary fibre can only be obtained from plant-based foods. I must remember to have my 2 servings of fruit and 2 servings of vegetables everyday. Choose fresh fruit or vegetables rather than the juice, and eat the skin (if edible) of cleaned fruit or vegetables. I must replace meat-based dishes with beans, peas or lentils in my diet on alternate days. I shall try to consume 1 serving of wholegrain products from the rice and alternatives group daily, for example unpolished rice and wholemeal bread.

Cholesterol
My 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
I am not getting enough calcium in your diet. Without adequate calcium, I 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 my 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. My body can make this vitamin after sunlight hits my skin. I can easily obtain enough by getting at least 30-60 minutes of sunlight a day.

Aside from eating wisely, I must remember to make exercise a part of my 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.

REFLECTIONS:
I should exercise more and I tend to be eating more sodium based food which will increase blood pressure, leading to a higher possibility of heart attacks. I should cut down on food high in sodium and eat more of dietary fibre based food. My dietary fibre intake is insufficient and this will lead to bad consequences such as not having proper bowel functions and lack of dietary fibre hinders the body from controlling blood glucose and blood cholesterol. I have to cut down on cholesterol high food and more of calcium based food. I MUST CONSUME MORE CALCIUM BASED FOOD TO GROW TALLERRR!):< I must drink a cup of milk every morning but always in moderation as mrs abas always stress BALANCE!(:
Now at least I know what is wrong with my diet that keeps me from not growing vertically(: .

1 dish meal(using recipe analysis on health tools to determine if recipe is healthy) :
p.s the table is small to read and I have tried many ways to enlarged it but fail.just a click of your mouse away on the table will allow you to view the diagram clearer.
I have modified the recipe a little by changing the ham to tofu as fresh tofu belongs to the beans family and beans reduce the possiblity of having heart attack.

isnt it tentalising(: modified from a recipe book----" The Best Of Vietnam cooking"