What have you learnt about your eating habits?
I learnt that my eating habits are not healthy as it is high in fat and sodium content. I never knew this before and thus after learning about this, I will definitely work towards a healthier diet and lifestyle.
Do you consider your diet a healthy one? Why?
Other than the fact that my diet is high in fat and sodium content, I would consider my diet a reasonably healthy one. This is because I eat regular meals and do not snack at odd timings, which is an example of a healthy diet. However, I definitely have to work on making my diet healthier, by reducing the fat and sodium content.
Are the suggested nutritional tools helpful? How?
Yes, they are definitely helpful. The tools that I used - Food Intake Assesment, Recipe Analysis and Energy & Nutrient Composition of foods, really helped me to understand more about my diet. For example, the Food Intake Assesment helped me to understand that 3-day-diet is not really healthy, and thus I would now work towards a healthier diet. Secondly, I learnt how to analyse a recipe, which is something I had never learnt before. Lastly, I learnt about the different nutrient contents of my food, which really helped me to understand whether a certain type of food is healthy.
Why is your suggested one-dish-meal healthy?
I would consider it healthy because it is a soup dish, which makes it low in fat content. Furthermore, fresh ingredients are used - fish and vegetables, thus making the dish healthier. The way of preparation is healthy, mainly boiling. Thus, this dish is definitely a low fat, healthy, and delicious one.
I chose to suggest another dish - Fruit Salad, because I feel that to make a meal healthy, it should be balanced and thus I chose to include fruit salad, which is high in Fibre content, which will complete the meal, making it a healthier choice.
Done by: Chelsea Ng Kai Xin (4) 206
Sunday, September 19, 2010
Friday, September 17, 2010
A Healthy Recommended Meal
Here's a meal I highly recommend which is healthy:
MAIN COURSE: SLICED FISH BEEHOON SOUP
Ingredients:
Fresh water fish
Fish bones (any type of fish will do)
Soy Beans (whole raw beans before cooking)
ginger
chilli
Vetsin (msg)
milk(optional)
Boil a handful of soy beans and fish bones(make sure you put them in a net or bag for boiling)
Plenty of ginger(slice at least 1 thumbsize) add in together with soup.
Let it boil for at least an hour.
In the meantime, slice the fresh water fish, make sure no bones.
After boiling, add salt(to taste) and 1 teaspoon of vetsin.
Boil you rice noodle separately.
Just before you serve, add in the sliced fish(in boiling soup for 2 to 3 mins) and noodles. Add milk if you want (a little evaporated milk)
For garnish, add some chinese parsley, boiled choy sim and fresh cut chilli.
If you want the fried version, its the same except, you cut chunks of fish and deep fry them first.
APPETIZER/DESSERT: HEALTHY FRUIT SALAD
Ingredients:
1 grapefruit
2 oranges
2 bananas
6 large strawberries-sliced
2 nectarines
honeydew melon balls from 1/2 of a melon
Method: Slice all fruits, then add abit of lemon juice and mix
And it's done!
Keep salad in the refrigerator covered with clear plastic wrap. This salad should be eaten within 1 day as some of the ingredients will get mushy and brown over time.
You can serve this salad as is or dress it with a whipped topping, yogurt, or instant pudding.
------------------------------------------------------------------------------------
There, you have it! a healthy meal that is delicious, balanced, and most importantly, healthy! :D
MAIN COURSE: SLICED FISH BEEHOON SOUP
Ingredients:
Fresh water fish
Fish bones (any type of fish will do)
Soy Beans (whole raw beans before cooking)
ginger
chilli
Vetsin (msg)
milk(optional)
Boil a handful of soy beans and fish bones(make sure you put them in a net or bag for boiling)
Plenty of ginger(slice at least 1 thumbsize) add in together with soup.
Let it boil for at least an hour.
In the meantime, slice the fresh water fish, make sure no bones.
After boiling, add salt(to taste) and 1 teaspoon of vetsin.
Boil you rice noodle separately.
Just before you serve, add in the sliced fish(in boiling soup for 2 to 3 mins) and noodles. Add milk if you want (a little evaporated milk)
For garnish, add some chinese parsley, boiled choy sim and fresh cut chilli.
If you want the fried version, its the same except, you cut chunks of fish and deep fry them first.
APPETIZER/DESSERT: HEALTHY FRUIT SALAD
Ingredients:
1 grapefruit
2 oranges
2 bananas
6 large strawberries-sliced
2 nectarines
honeydew melon balls from 1/2 of a melon
Method: Slice all fruits, then add abit of lemon juice and mix
And it's done!
Keep salad in the refrigerator covered with clear plastic wrap. This salad should be eaten within 1 day as some of the ingredients will get mushy and brown over time.
You can serve this salad as is or dress it with a whipped topping, yogurt, or instant pudding.
------------------------------------------------------------------------------------
There, you have it! a healthy meal that is delicious, balanced, and most importantly, healthy! :D
Analysis of Three Day Diet
FOOD INTAKE ASSESMENT
Period of Analysis: 13/09/2010 - 15/09/2010
Energy (kcal) Carbohydrate (g) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Calcium (mg) Dietary Fibre (g) Sodium (mg)
Average intake per day 2,108 264.2 73.2 83.8 39.6 205.1 888.9 17.5 3,176.0
Recommended Daily Allowance (RDA) 2,254 338.1 83.9 75.1 25.0 225.4 1,000.0 22.5 1,503.2
% of recommendation met 94 78 87 112 158 91 89 78 211
View graph of actual nutritional intake compared against RDA
Energy
94%
Carbohydrate
78%
Protein
87%
Total Fat
112%
Saturated Fat
158%
Cholesterol
91%
Calcium
89%
Dietary Fibre
78%
Sodium
211%
0
50 100 150 200 250 300 350
% RDA Met
Table showing the % of total calories of diet versus recommendation
% of total energy intake
Your diet Recommendation
Total Carbohydrates 50% 55 - 65%
Total Protein 14% 10 - 15%
Total Fat 36% 25 - 30%
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.
--------------------------------------------
RECIPE ANALYSIS
Recipe Name : Fried Bee Hoon
No. of serving(s) : 1
Recipe Analysis
Ingredient Energy (kcal) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Carbohydrate
(g) Dietary Fibre (g) Sodium (mg)
BEEHOON, DRY, PACKAGED 1,083 20 4 1.2 0 243 3.8 61
Chicken, liver, boiled 157 24 5 1.8 631 1 0.0 51
Total (per serving) 1,240 44 9 3.1 631 244 3.8 112
------------------------------------------------------
ENERGY & NUTRIENT COMPOSITION OF FOODS
Chye sim, with oyster sauce, stir-fried
Alternate Name : Hou- yau choy sum, sawi goreng sauce tiram hau-yu cai-xin
Description : N/A
Edible Portion : 100%
Per Serving : 251 g
The analysis (per serving) follows:
1. Chye sim, with oyster sauce, stir-fried
(Click on food name to view picture)
Alternate Name : Hou- yau choy sum, sawi goreng sauce tiram hau-yu cai-xin
Description : N/A
Edible Portion : 100%
Per Serving : 251 g
The analysis (per serving) follows:
Energy (kcal) : 292
Protein (g) : 6
Total fat (g) : 27
Saturated fat (g) : 12.0
Dietary fibre (g) : 3.5
Carbohydrate (g) : 7
Cholesterol (mg) : 5
Sodium (mg) : 994
Starch (g) : NA
Sugar (g) : na
Monounsaturated fat (g)
Calcium (mg) : 10.3
Iron (mg) : 193
Vitamin A (mcg) : 2.26
Vitamin C (mg) : 193
Trans fatty acids (g) NA
Period of Analysis: 13/09/2010 - 15/09/2010
Energy (kcal) Carbohydrate (g) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Calcium (mg) Dietary Fibre (g) Sodium (mg)
Average intake per day 2,108 264.2 73.2 83.8 39.6 205.1 888.9 17.5 3,176.0
Recommended Daily Allowance (RDA) 2,254 338.1 83.9 75.1 25.0 225.4 1,000.0 22.5 1,503.2
% of recommendation met 94 78 87 112 158 91 89 78 211
View graph of actual nutritional intake compared against RDA
Energy
94%
Carbohydrate
78%
Protein
87%
Total Fat
112%
Saturated Fat
158%
Cholesterol
91%
Calcium
89%
Dietary Fibre
78%
Sodium
211%
0
50 100 150 200 250 300 350
% RDA Met
Table showing the % of total calories of diet versus recommendation
% of total energy intake
Your diet Recommendation
Total Carbohydrates 50% 55 - 65%
Total Protein 14% 10 - 15%
Total Fat 36% 25 - 30%
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.
--------------------------------------------
RECIPE ANALYSIS
Recipe Name : Fried Bee Hoon
No. of serving(s) : 1
Recipe Analysis
Ingredient Energy (kcal) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Carbohydrate
(g) Dietary Fibre (g) Sodium (mg)
BEEHOON, DRY, PACKAGED 1,083 20 4 1.2 0 243 3.8 61
Chicken, liver, boiled 157 24 5 1.8 631 1 0.0 51
Total (per serving) 1,240 44 9 3.1 631 244 3.8 112
------------------------------------------------------
ENERGY & NUTRIENT COMPOSITION OF FOODS
Chye sim, with oyster sauce, stir-fried
Alternate Name : Hou- yau choy sum, sawi goreng sauce tiram hau-yu cai-xin
Description : N/A
Edible Portion : 100%
Per Serving : 251 g
The analysis (per serving) follows:
1. Chye sim, with oyster sauce, stir-fried
(Click on food name to view picture)
Alternate Name : Hou- yau choy sum, sawi goreng sauce tiram hau-yu cai-xin
Description : N/A
Edible Portion : 100%
Per Serving : 251 g
The analysis (per serving) follows:
Energy (kcal) : 292
Protein (g) : 6
Total fat (g) : 27
Saturated fat (g) : 12.0
Dietary fibre (g) : 3.5
Carbohydrate (g) : 7
Cholesterol (mg) : 5
Sodium (mg) : 994
Starch (g) : NA
Sugar (g) : na
Monounsaturated fat (g)
Calcium (mg) : 10.3
Iron (mg) : 193
Vitamin A (mcg) : 2.26
Vitamin C (mg) : 193
Trans fatty acids (g) NA
Wednesday, September 15, 2010
Three Day Diet
DAY ONE: Monday, 13/9/10
Breakfast 6am:
2 butter rolls
1 Cup of milo (about 200ml)
Recess 8.50am:
1 Steamed Char Siew Bao
Lunch 12pm (eated in cooking class):
1 Apple Crumple
1/2 Tuna Quiche
Dinner 7pm:
Rice 1 Bowl
Steamed Fish 1 Serving
Stir Fried Broccoli 1 Serving
Pork Bone Soup 1 Serving
DAY TWO: Tuesday, 14/9/10
Breakfast 6am:
1 Plain White bread with Nutella Spread
1 Cup of Milo (200ml)
Recess 9.50am:
1 baked potato with Chicken
Lunch 1.20pm:
1 Sandwich
Dinner 7pm:
Rice 1 bowl
Stir Fried Chye Sim 1 Serving
Grilled chicken 1 drumstick
Duck Soup 1 Bowl
DAY THREE: Wednesday, 15/9/10
Breakfast 7am:
1 Muffin
1 Cup of Milo (200ml)
Recess 10.35am:
1 Packet milo (250ml)
1 Chicken Hor Fun
Lunch 1.15pm:
1 Steamed Char Siew Bao
Dinner 7pm:
Fried Bee Hoon 1 Serving
Breakfast 6am:
2 butter rolls
1 Cup of milo (about 200ml)
Recess 8.50am:
1 Steamed Char Siew Bao
Lunch 12pm (eated in cooking class):
1 Apple Crumple
1/2 Tuna Quiche
Dinner 7pm:
Rice 1 Bowl
Steamed Fish 1 Serving
Stir Fried Broccoli 1 Serving
Pork Bone Soup 1 Serving
DAY TWO: Tuesday, 14/9/10
Breakfast 6am:
1 Plain White bread with Nutella Spread
1 Cup of Milo (200ml)
Recess 9.50am:
1 baked potato with Chicken
Lunch 1.20pm:
1 Sandwich
Dinner 7pm:
Rice 1 bowl
Stir Fried Chye Sim 1 Serving
Grilled chicken 1 drumstick
Duck Soup 1 Bowl
DAY THREE: Wednesday, 15/9/10
Breakfast 7am:
1 Muffin
1 Cup of Milo (200ml)
Recess 10.35am:
1 Packet milo (250ml)
1 Chicken Hor Fun
Lunch 1.15pm:
1 Steamed Char Siew Bao
Dinner 7pm:
Fried Bee Hoon 1 Serving
Subscribe to:
Posts (Atom)