Commenting on Blog 3 (Natlie Koh) http://21012nataliekoh.blogspot.com/
Natalie did a very good job in precisely recording down the food which she ate throughout her 3-day diet and even commenting and analysing after recording down her diet for each day. She has successfully made use of the nutritional tool from the HPB website - Food Intake Assessment and has learnt that she has to cut down on the amount of cholesterol, sodium and fat she consumes and increase the intake of calcium. She has also gave very clear reasons on why her suggested one-dish meal is a healthy food alternative. Unfortunately,the one-dish meal lacks the essential carbohydrates. However, she did a great job in all!
Sunday, June 26, 2011
Commenting on blog 2 (Nicole Pua's)http://omnomnomfn.blogspot.com/
Nicole's blog is extremely informative, precise and organised. She provides specific information such as the exact amount of each type of food eaten and has also put her information into tables for easy reference. I truly enjoyed reading her F and N blog!
The food that she has eaten is relatively healthy and she has also included the preparation of her one-dish meal! Her one dish meal is also very healthy and looks quite appetising from the picture. Great job!
Nicole's blog is extremely informative, precise and organised. She provides specific information such as the exact amount of each type of food eaten and has also put her information into tables for easy reference. I truly enjoyed reading her F and N blog!
The food that she has eaten is relatively healthy and she has also included the preparation of her one-dish meal! Her one dish meal is also very healthy and looks quite appetising from the picture. Great job!
Commenting on blog one(Hui ying)http://21026foodandnutrition.blogspot.com/
Her blog has a very simple layout which makes it not only easy to read, but unique in a sense(: Her blog is very informative and enabled me to gain more understanding on her eating habits as a classmate. The information that she has provided is well-organised, clear and concised.
Her diet is relatively high in sugar, with the cookies and biscuits comprising of a part of a diet. I feel that she should cut down on sugary food as they are unhealthy. Furthermore, sugar-sweetened products are one of the primary weight-gaining genres of food!
Her blog has a very simple layout which makes it not only easy to read, but unique in a sense(: Her blog is very informative and enabled me to gain more understanding on her eating habits as a classmate. The information that she has provided is well-organised, clear and concised.
Her diet is relatively high in sugar, with the cookies and biscuits comprising of a part of a diet. I feel that she should cut down on sugary food as they are unhealthy. Furthermore, sugar-sweetened products are one of the primary weight-gaining genres of food!
REFLECTIONSSS!(:
I always thought that I keep a healthy diet but I now realised that I was wrong. I usually avoid eating sweet and creamy foods, such as cakes and chocolates, snacks like potato chips and dishes with coconut milk like curry. Despite avoiding these unhealthy foods, my diet analysis shows that I do not eat very healthily. There is too much consumption of fat and sodium. I need to learn to abide by the Healthy Diet Pyramid, in order to have a more balanced diet. For my age group, I require 6-7 servings of carbohydrates, 2 servings of fruit and vegetables, 2 servings of protein and 250-500ml of milk per day.
There is a need for me to increase my carbohydrates intake, as I have constantly been consuming less than the recommended. It is the reverse for my intake of fat. I should cut down on foods high in fat and replace them with rice and alternatives. My percentage of energy-giving food consumed will then be more proportionate. I need to increase my consumption of fruits or vegetables, as I definitely did not eat 2 servings each on the 3 days. My calcium intake was very low, but I feel I should drink more than my one glass of milk for breakfast. More calcium helps to strengthen my bones. :) The amount of sodium in my food is quite high. I never knew this, but I guess it is because I enjoy eating food with gravy and sauces. I had better limit my gravy intake, and learn to appreciate the natural flavours of food. My total calorie intake per day exceeds by a bit. I can try cutting down, but I realise that I am still hungry after school despite eating quite a lot. Hence I doubt I can cut down on the amount of food I eat, and the only way out is exercising more to burn up the excess calories.
When I eat at home, I should ask my helper to use natural ingredients, use fresh food instead of processed or preserved food. I should ask my mum to look out for foods with the Healthier Choice logo when shopping. When eating out at restaurants or hawker centres, I can start requesting for less oil, salt and sugar, and more vegetables.
The nutritional tools on the HPB website I made use of were very useful. The Food Intake Assessment tool gave me a general analysis on the food I consumed for the entire day. I will know which food category to cut down or increase. The Energy and Nutrient Composition of Foods tool gave me information on the specific types of food. I learnt which foods to eat more of, which to avoid and how I could modify them to make them healthier. The last tool I used was the Recipe Analysis tool. This was another effective tool, as I used to it to analyse and compare my unhealthy dish and my self-invented one. I realised that by just using boiling instead of frying, there can be a significant decrease in cholesterol, fat and calorie intake. Besides, by adding just some vegetables, the dietary fibre consumption can increase but nearly two times! In general, the tools gave me new insights or healthy eating, which I can use in the future, in ensuring a healthy lifestyle.
Overall, this performance task was an enriching experience. I discovered that healthy eating was not just about consuming fewer calories, but also keeping in mind a balanced diet. I have learnt to think more about what I am eating. Analysing my diet has helped me see the flaws in my eating habits. From now on, I shall start eating a healthy and balanced diet!
I always thought that I keep a healthy diet but I now realised that I was wrong. I usually avoid eating sweet and creamy foods, such as cakes and chocolates, snacks like potato chips and dishes with coconut milk like curry. Despite avoiding these unhealthy foods, my diet analysis shows that I do not eat very healthily. There is too much consumption of fat and sodium. I need to learn to abide by the Healthy Diet Pyramid, in order to have a more balanced diet. For my age group, I require 6-7 servings of carbohydrates, 2 servings of fruit and vegetables, 2 servings of protein and 250-500ml of milk per day.
There is a need for me to increase my carbohydrates intake, as I have constantly been consuming less than the recommended. It is the reverse for my intake of fat. I should cut down on foods high in fat and replace them with rice and alternatives. My percentage of energy-giving food consumed will then be more proportionate. I need to increase my consumption of fruits or vegetables, as I definitely did not eat 2 servings each on the 3 days. My calcium intake was very low, but I feel I should drink more than my one glass of milk for breakfast. More calcium helps to strengthen my bones. :) The amount of sodium in my food is quite high. I never knew this, but I guess it is because I enjoy eating food with gravy and sauces. I had better limit my gravy intake, and learn to appreciate the natural flavours of food. My total calorie intake per day exceeds by a bit. I can try cutting down, but I realise that I am still hungry after school despite eating quite a lot. Hence I doubt I can cut down on the amount of food I eat, and the only way out is exercising more to burn up the excess calories.
When I eat at home, I should ask my helper to use natural ingredients, use fresh food instead of processed or preserved food. I should ask my mum to look out for foods with the Healthier Choice logo when shopping. When eating out at restaurants or hawker centres, I can start requesting for less oil, salt and sugar, and more vegetables.
The nutritional tools on the HPB website I made use of were very useful. The Food Intake Assessment tool gave me a general analysis on the food I consumed for the entire day. I will know which food category to cut down or increase. The Energy and Nutrient Composition of Foods tool gave me information on the specific types of food. I learnt which foods to eat more of, which to avoid and how I could modify them to make them healthier. The last tool I used was the Recipe Analysis tool. This was another effective tool, as I used to it to analyse and compare my unhealthy dish and my self-invented one. I realised that by just using boiling instead of frying, there can be a significant decrease in cholesterol, fat and calorie intake. Besides, by adding just some vegetables, the dietary fibre consumption can increase but nearly two times! In general, the tools gave me new insights or healthy eating, which I can use in the future, in ensuring a healthy lifestyle.
Overall, this performance task was an enriching experience. I discovered that healthy eating was not just about consuming fewer calories, but also keeping in mind a balanced diet. I have learnt to think more about what I am eating. Analysing my diet has helped me see the flaws in my eating habits. From now on, I shall start eating a healthy and balanced diet!
DAY THREE DIET ANALYSIS
I did not realise that I exceeded my calorie intake by about 500kcal! If I carry on like this, the excess calories with be stored as body fat, if I do not use it up by exercising. Excess body fat can lead to high blood pressure, diabetes, stroke and even cancers, and of course, weight gain! So, I need to cut down on my calories, or start exercising more!
What is more shocking is that I exceeded my recommended amount of total fat, saturated fat and cholesterol by 27%, 74% and 167% respectively. How can it be?! I thought it was rather healthy! A high fat and cholesterol diet will increase the my risk of heart disease in the future. I better remind my mum to buy low fat milk for breakfast. I think I will avoid eating the egg yolk in my tea egg in future, and fried bee hoon will have to go, to be replaced by bee hoon in soup. I already removed the skin and excess fat when eating my soya sauce chicken. I think I must recommend the use of lean meat to cook the soup instead of pork ribs.
AAAH! My sodium intake was 3 times my RDA! Excess sodium is known to increase blood pressure, and hence increase the risk of getting stroke and heart attacks. I must tell my helper to put less salt when cooking. Maybe wwe should stop eating soya sauce chicken, and use some natural herbs and spices to marinate it instead. The gterriyaki sauce in the grilled salmon I ate could be replaced by natural seasoning like lemon juice. Rather than using dried shrimps when stir-frying the cabbage, we could use simple garlic as a substitute.
I didn't eat enough fibre either! I could have ordered a green leafy vegetable in addition to my fried bee hoon, and eat a fruit, such as watermelon or an apple after dinner. I could even have had a salad instead of the Japanese cracker for my tea break. This will ensure I have at least 2 servings of fruit and vegetables every day.
I did not realise that I exceeded my calorie intake by about 500kcal! If I carry on like this, the excess calories with be stored as body fat, if I do not use it up by exercising. Excess body fat can lead to high blood pressure, diabetes, stroke and even cancers, and of course, weight gain! So, I need to cut down on my calories, or start exercising more!
What is more shocking is that I exceeded my recommended amount of total fat, saturated fat and cholesterol by 27%, 74% and 167% respectively. How can it be?! I thought it was rather healthy! A high fat and cholesterol diet will increase the my risk of heart disease in the future. I better remind my mum to buy low fat milk for breakfast. I think I will avoid eating the egg yolk in my tea egg in future, and fried bee hoon will have to go, to be replaced by bee hoon in soup. I already removed the skin and excess fat when eating my soya sauce chicken. I think I must recommend the use of lean meat to cook the soup instead of pork ribs.
AAAH! My sodium intake was 3 times my RDA! Excess sodium is known to increase blood pressure, and hence increase the risk of getting stroke and heart attacks. I must tell my helper to put less salt when cooking. Maybe wwe should stop eating soya sauce chicken, and use some natural herbs and spices to marinate it instead. The gterriyaki sauce in the grilled salmon I ate could be replaced by natural seasoning like lemon juice. Rather than using dried shrimps when stir-frying the cabbage, we could use simple garlic as a substitute.
I didn't eat enough fibre either! I could have ordered a green leafy vegetable in addition to my fried bee hoon, and eat a fruit, such as watermelon or an apple after dinner. I could even have had a salad instead of the Japanese cracker for my tea break. This will ensure I have at least 2 servings of fruit and vegetables every day.
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