Reflection on the Process

Hello everyone :)

During the 3 days of tracing my diet and analyzing it, I feel that I have learnt a lot about my intake of food.

Through this exercise, I realize that I don't usually take note of the type of foods I eat, and may end up eating unhealthy snacks with high sugar, salt or oil content.
Instead of eating this kind of snacks that are usually loaded with salt, I could instead take a muesli bar or some wholegrain cereal. This would be a healthier choice as they contain more vitamins and minerals and less fats.

My Conclusion: The amount of protein, total fats, and sodium I ingest is way too much, while the amount of vegetables I eat is too little. Nonetheless, I feel that my diet is quite alright as I play sports quite often (basketball, swimming, badminton, etc) which can help burn my fats and sodium. I also eat fruits everyday. However, I feel I need to reduce my diet of protein as I am eating too much of it than what is recommended for a 14-year old girl and increase the number of vegetables I consume.

This performance task has helped me realize the importance of a balanced diet, and that everyone should watch what they eat lest they end up having heart and respiratory problems caused by excessive fats clogging up the body system.

This is the end of my post and blog, sadly, and I hope you have enjoyed this "learning journey" as much as I did.
Thank you!!

Patience~

Healthy One-Dish Meal

Hi again!!

Today, I am going to modify a dish that I have taken over the
3 day diet and make it healthier.



This dish is... Aglio Olio (Ham + Mushroom)!

Well, this dish has carbohydrates, protein, and some fats but it lacks the vegetable component.


Thus, I can make it healthier by adding more vegetables to the dish (Zucchini, Celery and Parsley), which will increase the dietary content of the meal.
Furthermore, the Aglio Olio and its ingredients are boiled using Extra Virgin Olive Oil, where the
original dish made use of vegetable oil, which is more unhealthy. Now the Aglio Olio is a balanced
meal!!

The Healthier Version:



Spaghetti - Wholemeal Carbohydrates
Ham - Meat
Zucchini, Celery, Parsley - Vegetables




= A super healthy meal!!!


That's all for now..
Til next time :D

Patience~

"Analysis of diet" - Recipe Analysis & Fat Info Finder

I will analyze my 3-day diet using 2 methods - recipe analysis and fat info finder.

Recipe Analysis + Fat Info Finder:



















This is the table of results (: Click to see full view.


I've come to the end of this post, so byes!!

Patience~

"Analysis of diet" - Healthy Diet Pyramid

Hi again!!

Now, I will analyze the 3-day diet using 1 of the nutritional tools on the Health Promotion Board website - the Healthy Diet Pyramid.


Healthy Diet Pyramid:

Using this pyramid (click for full view), let me analyze my diet.

On 28 January, I had..

CARBOHYDRATES
~2 slices of bread - 1 serving
~1 plate of pasta - 2 servings; Wholegrain
~1 bowl of white rice - 2 servings

FRUITS
~250ml Lime Juice - 1 serving

VEGETABLES
~1/4 plate Yellow Melon - 1 serving

PROTEINS
~150 ml Milo - 3/10 serving
~2 slices of cheese (40g) - 1 serving
~1 scoop of Ice Cream - 3/10 serving
~1 palm-sliced slice of fish (90g) - 1 serving
~20g beef - 2/9 serving

TOTAL
Total carbohydrates: 5 servings; 2 Wholegrain
Total fruits: 1 serving
Total vegetables: 1 serving
Total proteins: about 3 servings


On 29 January, I had..

CARBOHYDRATES

~4 wheat biscuits - 1 serving
~1 bowl of white rice - 2 servings
~1 plate of pasta - 2 serving; Wholegrain

FRUITS
~1 Medium Banana - 1 serving

VEGETABLES
~0 servings

PROTEINS
~Tuna fish – 1 serving
~5 medium prawns - 1 serving
~250g Milk - 1/2 servingS

TOTAL
~Total carbohydrates: 5 servings; 2 Wholegrain
~Total fruits: 1 serving
~Total vegetables: 0 serving
~Total protein: 2½ servings

On 30 January, I had..

CARBOHYDRATES
~About 1½ cups cornflakes - 1 serving
~1 bowl of noodles - 2 servings
~1 bowl of white rice - 2 servings

FRUITS
~3 wedges Rock Melon - 3 servings

VEGETABLES
~2 pieces Corn on cob - 2 servings

PROTEINS
~100ml Yakult - 1/5 serving
~150ml Iced Milo - 3/10 serving
~1 palm-sliced piece of fish - 1 serving
~2 pieces Chicken Sausage - 1/2 serving

TOTAL
Total carbohydrates: 5 servings; 0 Wholegrain
Total fruits: 3 servings
Total vegetables: 2 servings
Total proteins: 2½ servings

That's all for today, see you soon!

Patience~