Blog 1:
YangGin: http://supermanlovesfood.blogspot.com/
YangGin has the same problem as me, we both have a high fat intake. However, her total Carbohydrates 52% when the recommended amount is 55 - 65%, thus, she should consume more carbohydrates.
Blog 2:
Munaya: http://thecrunchymunchymachine.blogspot.com/
Munaya has a weird diet. Her total carbohydrates is 80% which is so much higher than the recommended amount. she should take more protein as hers is less than the R.A. She definitely needs to eat more fatty stuff has she has low fat intake amount.
Blog 3:
Charis: http://foodheartme.blogspot.com/
Charis' diet is not exactly healthy; her carbohydrates intake is way lower than the recommended amount but her fat intake is higher than the recommended aoumt. Her diet nutrients is quite similar to mine. We should consume more carbohydrates and less fatty food.
Monday, February 15, 2010
Reflections on the process and learning points from the PT
• What have you learnt about your eating habits?
I have come to learn that my eating habits are not that healthy as I thought it should have been as I exercise a lot. I eat a lot of oily and fattish food that makes my diet an unhealthy one.
• Do you consider your diet a healthy one? Why?
No, I do not consider my diet a healthy one. My energy intake, fat intake, saturated fat intake, sodium intake, cholesterol intake are all more than the recommended amount, which is so not good.
• Are the suggested nutritional tools useful? How?
Yes, because they tell me in what way my diet is unhealthy and what I should take and not take. They tell me whether I should cut down on my fat intake, or others.
• Why is your suggested one-dish meal healthy?
The wholemeal bread I used is much healthier than white bread because wholemeal bread contains more fiber which fills up stomach quickly. Therefore, eating it more often can help us consume less calories because it helps fill the stomach quicker. So, we end up eating less bread. In addition to that, eating foods high in fiber helps speed up the movement through the digestive tract. That means less time for fatty acids to be absorbed before it is eliminated resulting in less calories absorbed. The tomatoes increase the dietary fibre content of my meal. Butter is the best source of vitamin A because it is more easily assimilated than from other food sources. It has vitamin K2. Ham contains protein that we need for everyday activity.
I have come to learn that my eating habits are not that healthy as I thought it should have been as I exercise a lot. I eat a lot of oily and fattish food that makes my diet an unhealthy one.
• Do you consider your diet a healthy one? Why?
No, I do not consider my diet a healthy one. My energy intake, fat intake, saturated fat intake, sodium intake, cholesterol intake are all more than the recommended amount, which is so not good.
• Are the suggested nutritional tools useful? How?
Yes, because they tell me in what way my diet is unhealthy and what I should take and not take. They tell me whether I should cut down on my fat intake, or others.
• Why is your suggested one-dish meal healthy?
The wholemeal bread I used is much healthier than white bread because wholemeal bread contains more fiber which fills up stomach quickly. Therefore, eating it more often can help us consume less calories because it helps fill the stomach quicker. So, we end up eating less bread. In addition to that, eating foods high in fiber helps speed up the movement through the digestive tract. That means less time for fatty acids to be absorbed before it is eliminated resulting in less calories absorbed. The tomatoes increase the dietary fibre content of my meal. Butter is the best source of vitamin A because it is more easily assimilated than from other food sources. It has vitamin K2. Ham contains protein that we need for everyday activity.
One-dish meal
This is my modified breakfast:
At first it was mango juice and white bread with ham and butter.But after modifying it, it is much healthier now.
Firstly, I changed the white bread to wholemeal bread,as wholemeal bread contains more fiber which fills up stomach quickly. Therefore, eating it more often can help us consume less calories because it helps fill the stomach quicker. So, we end up eating less bread. In addition to that, eating foods high in fiber helps speed up the movement through the digestive tract. That means less time for fatty acids to be absorbed before it is eliminated resulting in less calories absorbed.
Next, I added tomatoes to my sandwich, the tomatoes increase the dietary fibre content of my meal.
At first it was mango juice and white bread with ham and butter.But after modifying it, it is much healthier now.
Firstly, I changed the white bread to wholemeal bread,as wholemeal bread contains more fiber which fills up stomach quickly. Therefore, eating it more often can help us consume less calories because it helps fill the stomach quicker. So, we end up eating less bread. In addition to that, eating foods high in fiber helps speed up the movement through the digestive tract. That means less time for fatty acids to be absorbed before it is eliminated resulting in less calories absorbed.
Next, I added tomatoes to my sandwich, the tomatoes increase the dietary fibre content of my meal.
Saturday, January 23, 2010
3-days diet
Thursday to Saturday's 3-day diet
Thursday
0600-0620: mango juice, White bread plus ham and butter
1000-1020: 5 chocolate chip cookies
1220-1250: rice, meat, vegetables
1700-1715: mango juice
1945-2030: rice, vege soup, meat
2100: 1 pear
FRIDAY
0600-0620: milk, pancake
12.20-12.50: vege, rice, meatball
1900-2000: chicken, vegetables, soup, rice
2100: pear
SATURDAY
0700-0730: milo, water, bun, egg, ham
1200-1300: cheese fries, hamburger
1500: ice-cream
1700-1800: rice, curry fish, vegetables soup
2100: pear
Using the RDDA from the http://www.hpb.gov.sg website, here is my analysis:
% of RDA Met:
-Energy: 194%
-Carbohydrate: 117%
-Protein: 391%
-Total Fat: 253%
-Saturated Fat:226%
-Cholesterol: 595%
-Calcium: 110%
-Dietary Fibre: 130%
Sodium: 410%
% of total energy intake
Your diet Recommendation
Total Carbohydrates 36% 55 - 65%
Total Protein 24% 10 - 15%
Total Fat 39% 25 - 30%
Nutrition messages based on results
Energy
Your intake of energy from your diet was more than you need. Frequently eating above your energy needs can contribute to excess calories, which will be stored as body fat if it is not being used for physical activities. Excessive body fat leads to blood pressure, stroke diabetes and even certain cancers.
Energy in the foods we eat comes from three categories of nutrients - carbohydrates, fats and proteins. Fat is the most concentrated source of energy. Gram for gram, fat (9 kcal/g) has more than twice the energy of carbohydrate (4 kcal/g) or protein (4 kcal/g). Hence, foods high in fat are generally high in calories. Alcohol also supplies more calories (7 kcal/g) than carbohydrate or protein.
Know your daily energy allowance, and balance the energy from the food you eat with the energy your body uses for physical activities.
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.
Cholesterol
Your intake of cholesterol was more than the recommended amount. Excessive cholesterol intake, especially as part of a high fat diet, can increase blood cholesterol level and put you at risk of heart diseases.
To cut down the intake of cholesterol, replace meat with beans, peas, lentils or bean products 3 times a week. For healthy adults and adolescents, limit eggs to 4 per week. In recipes, try to replace part of the use of whole eggs with just the egg white. Shellfish, prawns, shrimps, crabs, cuttlefish etc as well as organ meats should be eaten no more than twice a week and in small portions.
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.
Thursday
0600-0620: mango juice, White bread plus ham and butter
1000-1020: 5 chocolate chip cookies
1220-1250: rice, meat, vegetables
1700-1715: mango juice
1945-2030: rice, vege soup, meat
2100: 1 pear
FRIDAY
0600-0620: milk, pancake
12.20-12.50: vege, rice, meatball
1900-2000: chicken, vegetables, soup, rice
2100: pear
SATURDAY
0700-0730: milo, water, bun, egg, ham
1200-1300: cheese fries, hamburger
1500: ice-cream
1700-1800: rice, curry fish, vegetables soup
2100: pear
Using the RDDA from the http://www.hpb.gov.sg website, here is my analysis:
% of RDA Met:
-Energy: 194%
-Carbohydrate: 117%
-Protein: 391%
-Total Fat: 253%
-Saturated Fat:226%
-Cholesterol: 595%
-Calcium: 110%
-Dietary Fibre: 130%
Sodium: 410%
% of total energy intake
Your diet Recommendation
Total Carbohydrates 36% 55 - 65%
Total Protein 24% 10 - 15%
Total Fat 39% 25 - 30%
Nutrition messages based on results
Energy
Your intake of energy from your diet was more than you need. Frequently eating above your energy needs can contribute to excess calories, which will be stored as body fat if it is not being used for physical activities. Excessive body fat leads to blood pressure, stroke diabetes and even certain cancers.
Energy in the foods we eat comes from three categories of nutrients - carbohydrates, fats and proteins. Fat is the most concentrated source of energy. Gram for gram, fat (9 kcal/g) has more than twice the energy of carbohydrate (4 kcal/g) or protein (4 kcal/g). Hence, foods high in fat are generally high in calories. Alcohol also supplies more calories (7 kcal/g) than carbohydrate or protein.
Know your daily energy allowance, and balance the energy from the food you eat with the energy your body uses for physical activities.
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.
Cholesterol
Your intake of cholesterol was more than the recommended amount. Excessive cholesterol intake, especially as part of a high fat diet, can increase blood cholesterol level and put you at risk of heart diseases.
To cut down the intake of cholesterol, replace meat with beans, peas, lentils or bean products 3 times a week. For healthy adults and adolescents, limit eggs to 4 per week. In recipes, try to replace part of the use of whole eggs with just the egg white. Shellfish, prawns, shrimps, crabs, cuttlefish etc as well as organ meats should be eaten no more than twice a week and in small portions.
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.
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