Wednesday, June 30, 2010

Feedback

Blog 1: http://foodfillsmysoul.blogspot.com (Natalia Chioang, 3)

Her blog is quite simple and clear so it conveys its desired message to the readers well. However, she can be more detailed in her analysis like personally expaining it herself instead of just pasting the whole website's report there. For her diet, she needs to lower her fat, sodium and cholesterol rate and take more calcium. She should also exercise regularly to achieve a well-balanced diet.

Blog 2: http://saynotohealth.weebly.com (Nur Liyana, 23)

Her blog is unique as the labels to each section is labelled with different type of foods. However, for her food recording, her table can be substitued with a more contasting colour so that it will be more visible and not too glaring. For her diet, she should cut down on sodium, fat, cholesterol intake and try to introduce more calcium and dietary fibre (although she doesnt'like vegetables:D) into her diet so that it will be a more balanced and healthy one. Of course, she should constantly exercise as well so that she can burn off the excess energy from what she has eaten.

Blog 3: http://immahippo.blogspot.com (Jane Ong, 25)

Her blog is very organised and clear, especially since she presented her food recordings and data in tables. As Jane trains alot everyday, her many snacks in between meals and the higher amount of carbohydraates and proteins that she eats are burnt off through exercise. This is benefical for her and she should continue exercising to mantain healthy(; However, she also snacks on sweets, chocolates and ice cream. These contain high amount of sugar and fat and it might still be unhealthy despite her athletic nature. Hence, she should try to limit these indulgences to once a week so that she can mantain a healthier diet.

Reflections

My Eating Habits/ Healthy Diet?
After this Performance Task, I realised that my eating habits are not very healthy after all. For all the 3 days, my sodium, cholesterol and fat intake were all more than the recommended amount. Also, my calcium intake was above the recommended amount for the 2nd and 3rd day. My energy intake was also relatively high and sometimes, was above the recommended intake. Hence, I feel that my diet is fairly unhealthy and I have to learn to watch what I eat and control my diet, like taking less sauces and oil and less seafood.

Nutritional Tools
The nutritional tools suggested on the Health Promotion Board website was really useful to me in calculating my daily components of nutrients in my meals and realising what unhealthy foods I should cut down and what healthy foods I should consume more. However, there were some constraints in the Food-Intake Asessment as some of the foods that I ate was not listed under the search. Hence, I chose foods that sounded somewhat similar to my original foods. However, I realised that the Food-Intake Assessment would not be that successful after all if everyone chose foods that are close to their original ones but are not the exact ones, so I suggest that the Search Engine should have a wider variety of foods in the list for more accurate searches. All in all, I am glad that I learnt more about these nutritional tools like the Healthy Diet Pyramid, Recommended Daily Allowance and the Food-Intake Assessment from this PT so I can apply these tools to monitor my diet in future too.

One-Dish Meal
My one-dish meal is healthy as it contains porridge/rice which is a carbohydrate that will provide me with energy and grilled chicken that will provide me with protein and yet is not too oily. Furthermore, I have stir-fried cabbage, carrots and long beans and also mushrooms, which replace the previous preserved vegetables. These are full of dietary fibre and will increase my dietary fibre intake and lower my cholesterol intake due to the absence of the preserved vegetables. Hence, my one-dish meal is healthy as it is a well-balanced meal containing carbohydrates, dietary fibres, vitamins and lowered cholesterol.

Recommendation: A Healthy 1-dish meal

The dish that I would like to modify would be my lunch on Day 2, where I ate porridge, grilled chicken and a small portion of preserved vegetables. As you can tell, preserved vegetables are not too healthy and contain more oil than fresh vegetables, which will cause my cholesterol intake to be higher. Hence, I have replaced the preserved vegetables with fresh cabbage, carrots, long beans and mushrooms which would be healthier as it contains less oil and more vitamins, which will reduce my cholesterol intake and increase my dietary fibre intake too.



Food Analysis: Day 3


Based on HPB website's analysis, my intake of energy was above the recommended amount and Iwill have to eat less carbohydrates as I don't really exercise much. I also have to cut down on my saturated fat intake by consuming more low-fat foods like skimmed milk and baked or steamed foods instead of fried foods. I also have to reduce my sodium intake by consuming less salt and flavourings, and reduce my cholesterol intake by having less meats, eggs and seafood. I will also have to consume more calcium like green leafy vegetables, soya-bean milk and sardines. Once again, I would have to exercise more regularly to mantain a healthy body balance.

Food Analysis: Day 2



The results of the analysis showed that my total fat intake was again more than the recommended fat amount. I can reduce fat intake by choosing skimmed milk over full creamers and consuming less oil when having meals. My sodium intake was also, again, higher than the recommended amount. I should consume less sauces and eat more fresh food instead of processed ones. Also, I was not getting enough dietary fibre in my diet and should eat more vegetables and wholegrain products like unpolished rice and wholemeal bread. My cholesterol intake was also higher than the recommended amount and I should cut down on seafood, eggs and meat. I should also take more calcium like ikan bilis and tofu to prevent osteoporosis as my calcium intake is lower than the recommended amount. Again, I should exercise regularly to mantain an overall health balance.

Food Analysis: Day 1

Please click or right click then "open in new tab"" to view a larger version of the images.




As seen from above, the first day of analysis of my food recording showed that my intake of energy, total fat intake, intake of saturated fat, sodium intake and cholestorol intake were all above the recommended amount. Hence, I have to balance my energy taken in from what I have eaten with how much energy I burn off through exercise. I should also reduce fat intake by choosing more low-fat foods like skimmed milk and consume less oil and cut down on my salt intake by consuming less sauces and choose fresh foods over processed foods. I should also reduce my cholesterol intake by consuming less meats, eggs and seafood and replace these with beans. And of course, I should exercise 20-60 min, 3-5 times per week, to mantain good health.

Sunday, June 20, 2010

Health analysing tools

These are the food analysing tools that I used to access my diet. The Healthy Food Pyramid and the Food Intake Assessment images have been taken from the Health Promotion Board website while my personal Recommended Daily Allowance was counted by http://www.consumer.org.nz/reports/rdi-calcualtor/rdi-calculator.

  1. The healthy diet pyramid helps me to gauge what I should be eating to have a well-balanced diet. The table below the pyramid shows me examples of a serving of each type of food I should eat in a day from the various food groups, allowing me to moderate my diet accordingly.

2. This is my Recommended Daily Allowance (RDA) and it has been calculated based on my age, height, weight and amount of exercise. It allows me to modify my diet to meet the limitations of the RDA and try to achieve a healthy diet.




3. This interactive health tool allows me to record my meals and achieve an analysis of different components of nutrients in what I have eaten. I can then cut down or increase on certain nutrients or foods to obtain a healthier diet.



Saturday, June 19, 2010

Food Recording: Day 3


Hi! Once again, please click on the table or right click then "open link in new tab"to view a bigger and clearer version of this.

Food Recording: Day 2


Hi! Please click on the table or right click then "open link in new tab" to have a clearer view of this.

Food Recording: Day 1

Hi! If this table is too small to be viewed on the blog itself, you can either click on it or right click then "open in new tab"(:




Wednesday, June 16, 2010

first post(;

hi! welcome! hope you will love food as much as I do after viewing my blog! :D