Reflections

hehe. this is probably my last post on this blog so... better make it nice, long and colourful~
Anyway, REFLECTIONS. XD

Through this Performance task, i have learnt that...

1. my eating habits currently are REALLY unhealthy and need to be changed soon. this probably explains my sudden and not to mention rapid weight gain during the holidays! i need a higher calcium intake so then i can grow TALLER!!! it's really not fun to always be shortest in class. seriously. you don't want to go there.

2. i actually used to consider my diet to be a healthy one because i eat LOADS of fruits. i really love them ALOT. but through this PT, i realised that eating fruits alone doesn't make your diet healthy. from the Food Intake Assessment, i realised that i am consuming too much of everything! so i really need to cut those down. especially the sodium, cholesterol and carbohydrate levels as those are the real killers!

3. Of the 3 nutritional tools, i feel that the Food Intake Assessment tool was the most useful. The health Pyramid didn't specify what they meant by '1 portion' and thus was very confusing to use. On the other hand, the Energy and Nutrient Compositions of Food tool was too complex and rigid, not allowing new dishes that were not on their list. this made it extremely hard to get an accurate calculation for the day. so if i were to use them again, i would probably only use the Food Intake Assessment tool.

4. It is healthy because by changing chicken to pork, we are greatly reducing the amount of fats without greatly compromising the taste of the dish. according to the Energy and Nutrients Compositions of Foods, the amount of Total Fats in the steamed chicken without skin or bones, is 0g while that of the pork is 67g. Meanwhile, the sodium amount in the chicken is17mg while that of the pork is 751mg. there is also an extremely obvious difference between the two in terms of Cholesterol is 5mg for the chicken and 218mg for the pork. just from these 3 categories alone, you can tell that the chicken is much more healthy than the Pork.

Yes, in case you haven't already realised, these are in HOUSE COLOURS!

Told you it would be colourful! :)

CHEERS!

Ruthanne

Food Intake Assessment

Well, based on the Food Intake Assessment done on the HPB website, i have TOO MUCH of everything except Calcium. OOPS!!!! haha :)

------------------Average intake per day--- Recommended Daily Allowance
Energy (kcal) ----2,336 -------------------- 1,814
Carbohydrate (g)-374.1---------------------272.1
Protein (g) -------82.2----------------------52.8
Total Fat (g) -----57.7---------------------- 60.5
Saturated Fat (g)-24.3---------------------- 20.2
Cholesterol(mg)--186.3--------------------- 181.4
Calcium (mg)-----750.2 -------------------- 1000
Dietary Fibre(mg)30.4 --------------------- 18.1
Sodium (mg) -----4,546.3 ------------------ 1209.7

See the difference? SERIOUS changes need to be made to my eating habits. must DRINK MORE MILK! and eat less salty stuff like salted potatoes and chips...

The Health Pyramid

The Health pyramid shows that for Day 1, I had sufficient intake of Fruit, milk, Meat, Vegetables and Fats. However, since i only had 2.5 servings of the Bread, rice, cereal and pasta group, i didn't eat enough of that. overall, i still feel that i had a pretty balanced diet for the day.

For Day 2, i had sufficient Fruits, Base (bread, cereal, rice and pasta), Fats, oils, sweets and Meat. However, i consumed insufficient of the Milk, Yoghurt and Cheese group. i feel that for the day, i had a fairly balanced diet.

For Day 3, I had sufficient Fruit,Vegetables, Meat as well as the Base group. Thus i feel that of all the three days, Day 3 was the most balanced diet.

Energy and Nutrient Composites (Day 3)

On to day 3!!!

The Cookie gave me--- 308 kcal of Energy, 1g of Protein, 1g of Total Fat, 0.8g of Dietary Fibre, 73g of Carbohydrates, 9mg of Cholesterol, 11mg of Sodium and 13g of Sugar

The Chicken Rice gave me--- 607 kcal of Energy, 25g of Protein, 23g of Total Fat, 2.0g of Dietary Fibre, 75g of Carbohydrates, 47mg of Cholesterol, 1287mg of Sodium and N.A amount of Sugar

The Soup gave me---275 kcal of Energy, 30g of Protein, 9g of Total Fat, 5.9g of Dietary Fibre, 19g of Carbohydrates, 97mg of Cholesterol, 1516mg of Sodium and N.A amount of Sugar

Today, i consumed more than 1190 kcal of Energy, 56g of Protein, 33g of Total Fat, 8.7g of Dietary Fibre, 167g of Carbohydrates, 153mg of Cholesterol, 2814mg of Sodium and 13g of Sugar in total! those seem like scary figures... i need to cut down on SODIUM intake especially. -.-

That's all FOLKS!!!

Energy and Nutrient Composites (Day 2)

i just realised that i eat LOADS on sunday. hmmm... not a good thing. anyways, here's the assessment of my food on day 2! well, those that were found on the website...

1 cookie gave me--- 308kcal of energy, 1g of Protein, 1g of Total Fats, 0.8g of Dietary Fibre, 73g of Carbohydrates, 9mg of Cholesterol, 11mg of Sodium and 13mg of Sugar

1 cup of Carrot Juice gave me--- 91kcal of energy, 1g of Protein, 1g of Total Fats, 2.1g of Dietary Fibre, 20g of Carbohydrates, 0mg of Cholesterol, 194mg of Sodium and 10g of Sugar

Spaghetti gave me--- 268kcal of Energy, 14g of Protein, 8g of Total Fats, 2.6g of Dietary, 35g of Carbohydrates, 23mg of Cholesterol, 148mg of Sodium and 2g of Sugar

Almond Jelly gave me---220kcal of Energy, 2g of Protein, 1g of Total Fats, 2.7 of Carbohydrates, 51mg of Cholesterol, 0.6mg of Sodium and NA amount of Sugar

OK i don't know what others viewing my food blog think, but i personally feel that i ate LOADS today. and BOY is my cholesterol count high. have to pay attentioin to that if i want to stay healthy! :)

That's ALLL!!!