Learning points (Reflections)

What have you learnt about your eating habits?

I have learnt that I have many unhealthy eating habits which I should cut down on. I had high intake of sodium and fat and a diet lacking in calcium. This would have adverse effects on my health, causing diseases such as coronary heart disease and obesity. I have learnt that I should eat more calcium-enriched food and dietary fibre and cut down on fatty and oily food. I should also eat more.

Do you consider your diet a healthy one?

No, I do not consider my diet a healthy one.

Firstly, it is lacking in too many areas. It lacks calcium and at times, dietary fibre. Calcium helps to strengthen our teeth and bones while dietary fibre aids in constipation. Without them, I would face many problems such as osteoporosis. I should eat more vegetables and calcium-enriched food, such as milk and cheese.

Secondly, it is high in fat and sodium. As mentioned earlier, this is detrimental to my health and would pose many health risks such as strokes as it would cause build-up of plaque in my coronary arteries which would restrict blood flow. I should cut down on the fatty and oily food which I had been eating such as Bee Hoon. At times, I also have high cholesterol intake.

Thirdly, I have been under-eating. My diet is small and irregular. I should work harder at maintaining regular mealtimes and have a wider variety in diet.

Are the suggested nutritional tools useful?

Yes, the nutritional tools are useful.

The Food Intake Assessment tool is extremely comprehensive and provide a detailed breakdown of our diet while comparing it against the Recommended Daily Allowance (RDA). It provides an in-depth and specific look into the individual's diet, allowing him/her to understand it better.It measures the percentage of RDA you have met in different areas which allows for you to better plan your diet as you will have a clear idea of which aspect you are lacking in or indulging too much in (e.g. Saturated fats). They even format it in graphs for easy reference and clarity.

The food pyramid also provides me with a rough idea of which areas I should eat less or more of. It is formatted into different levels with the least recommended at the highest point and the most recommended at the lowest, allowing for clarity and easy reference as well. It is easy to understand so consumers can easily check their diet against it and plan their diet with reference to it. It is also formatted attractively. It also provides several examples of food for each category (e.g. chicken for the meat and alternatives category and watermelon for the fruits and vegetables category). However, this tool pales in comparison to the Food Intake Assessment tool as it is too generic and not specific to the individual. It is meant for the general public to plan their diet but not for each individual to check back and reflect upon their diet.

Why is your suggested one-dish meal healthy?

Blog evaluation

Koh Jin Wen, Natalie (12) 210

http://21012nataliekoh.blogspot.com/

Her blog is extremely comprehensive and she has even provided photographs of the food she ate. Her blog layout is simple, attractive and easy to navigate and read. She made analysis of the healthy food she ate, which would enable her to make better improvements to her diet. From the analysis, she has found out the causes of the unhealthy aspects of her diet (e.g. Ferrero Rocher). Overall, she is a healthy person with a good diet.

Low Yue Hui, Alyssa (19) 210

http://www.fnpt.blogspot.com/

Her blog layout is simple and easy to navigate and read. It is extremely comprehensive as she included a lot of analysis and reflections on her diet. She used her tools well (especially her food pyramid). From them, she has analysed the unhealthy aspects of her diet (e.g. too much protein, salt and oil), hence enabling her to make necessary adjustments to her diet. It is clear that she has gained much from this performance task as can be seen from her reflections (under the title of Learning Points). Overall, she needs to eat more vegetables but has a great appetite.

Lek Jie Ling, Jaslyn (15) 210

http://test89757.blogspot.com/

Her blog layout is simple and easy to navigate and read. The contents are entertaining, especially her personal comments. She gives good feedback on other people's blogs, such as mistakes in factual information. It would be ideal if she could organize her information more clearly, such as lay out her 3-day diet information in tables, and use more formality. Overall, it is an honest and interesting blog that conveys dietary habits in a fresh new style.

Healthy one dish meal

Mixed vegetable rice

Ingredients:

Brown rice

Broccoli

Pumpkin

Mushroom

Garlic

Shallots

1. Cook brown rice in a rice cooker

2. Stir-fry garlic and shallots together using 1 teaspoon of sunflower seed oil

3. Add 1 teaspoon of spicy XO sauce

4. Add 1/2 teaspoon of oyster sauce

5. Stir-fry broccoli, pumpkin and mushroom together

6. Serve warm

- For brown rice, only the outermost layer (husk) is removed and hence, several vitamins and dietary minerals are preserved, such as magnesium and iron.

- Broccoli, pumpkin and mushroom contain vitamins, such as Vitamin C, Vitamin B and pro-Vitamin A

- Pumpkin contains antioxidant carotenoids (protect cells against free radicals)

- Garlic contains antioxidants and natural antibiotics

According to my Food Intake Assessment, the sodium and fat levels in my food are high and hence, this dish is an ideal choice as it is mostly salt- and fat-free. I have also not been getting enough calcium in my diet so I increased the amount of vegetables in this dish as leafy vegetables are a good source of calcium.

Analysis of certain food

1. SOYABEAN DRINK, with SUGAR Alternate Name : Nil Description : Soybean drink with sugar added (from hawker centre) Edible Portion : 100% Per Serving : 250 g 2. Chicken rice (Click on food name to view picture) Alternate Name : N/A Description : Chicken, roasted, with skin, served with rice and chilli sauce Edible Portion : 88% Per Serving : 382 g 3. VEGETARIAN, BEEHOON, fried Alternate Name : Nil Description : Fried rice vermicelli with soya sauce Edible Portion : 100% Per Serving : 299 g

The analysis (per serving) follows:

Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Sugar (g) Calcium (mg) Iron (mg) Water (g) Trans fatty acids (g) SOYABEAN DRINK, with SUGAR Chicken rice VEGETARIAN, BEEHOON, fried 138 607 404 7 25 8 4 23 9 0.7 8.7 3.7 1.5 2.0 3.6 19 75 72 0 47 0 35 1,287 1,118 19 N.A 15 25 30 15 1.00 1.01 1.20 220 208 206 N.A 0.10 N.A I've analysed a few of the main dishes I ate. From this, I have learnt that chicken rice is high in energy, protein, sodium, carbohydrates and cholesterol. I have learnt that soya bean drinks do not have as much calcium as many assume they have. According to this, soya bean drinks and vegetarian fried bee hoon do not have trans-fatty acids and hence, can be considered somewhat healthy.

Health pyramid

According to the food pyramid, I should take more rice and whole-grain alternatives and less fatty, oily and salty food.

***

Food group: Rice and alternatives

Servings: 5-7

Example of 1 serving:

• 2 slices bread (60g)
• ½ bowl* rice (100g)
• ½ bowl noodles or beehoon (100g)
• 4 plain biscuits (40g)

Food group: Fruit

Servings: 2

Example of 1 serving:

• 1 small apple, orange, pear or mango (130g)
• 1 wedge pineapple, papaya or watermelon (130g)
• 10 grapes or longans (50g)
• 1 medium banana

Food group: Vegetables

Servings: 2

Example of 1 serving:

• ¾ mug** cooked leafy or non-leafy vegetables (100g)
• ¼ round plate+ cooked vegetables

Food group: Meat and alternatives

Servings: 2-3

Example of 1 serving:

• 5 medium prawns (90g)
• 3 eggs (150g)++
• 2 glasses milk (500 ml)
• 2 slices of cheese (40g)

Analysis of diet according to pyramid

Consistently, for all 3 days, my level of sodium intake was higher than recommended which is right at the top of the pyramid, meaning that its intake should only be minimal amounts. Excess sodium increases our risk of heart attacks and strokes. For all 3 days, I've eaten food which contribute to high sodium intake such as beehoon, duck rice, carrot cake, etc. I should cut down on such unhealthy, fried food.

I've also not been getting enough calcium in my diet which would lead to several problems such as osteoporosis. Calcium can be obtained from the meat and alternatives level (milk, cheese), fruit and vegetables, and rice and alternatives. I should eat more food such as calcium-enriched bread, leafy vegetables, dairy products (e.g. high-calcium soya bean milk) and tofu.

I've also been eating fatty food, such as duck rice and chicken pasta, which falls right at the top of the pyramid, meaning that its intake should only be minimal. A diet high in fat could result in issues such as obesity and heart disease. Therefore, I should cut down on such food and be more conscious of my fat intake.

Day 3- 24 April 2011

Time	Food eaten	Quantity
11.30am	Chocolate doughnut	2
3.15pm	Chicken rice	1 plate
5.05pm	Honey stars	1 packet
7pm	Tuna pasta	1 plate
10.05pm	Chocolate ice-cream	2.5 scoops

Period of analysis

Graph of actual nutrition intake compared against RDA

Table showing the % of total calories of diet VS. recommendation

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.

Dietary Fibre
You were not getting enough dietary fibre in your diet. An adequate intake of dietary fibre can help to promote proper bowel functions, reduce blood cholesterol and control blood glucose levels. Dietary fibre can also help to make you feel full longer. Dietary fibre can only be obtained from plant-based foods. Remember to have your 2 servings of fruit and 2 servings of vegetables everyday. Choose fresh fruit or vegetables rather than the juice, and eat the skin (if edible) of cleaned fruit or vegetables. Replace meat-based dishes with beans, peas or lentils in you diet on alternate days. Try to consume 1 serving of wholegrain products from the rice and alternatives group daily, for example unpolished rice and wholemeal bread.

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.

Day 2- 19 April 2011

Time	Food eaten	Quantity
5.55am	Hard-boiled egg	1
1.30pm	Prawn Chee Cheong Fun	1
6pm	Pearly Soya Milk	1 regular cup
8.10pm	Vegetable beehoon	1 bowl

Nutrition message based on results

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.

Day 1- 18 April 2011

Time	Food eaten	Quantity
6.00am	Hard-boiled egg	1
12 noon	Chicken and vegetable pizza	1 slice
	Minestrone soup	1 bowl
	Fruit salad	1/2 bowl
2.20 pm	Carrot cake	1
3.30 pm	Pearly soya bean drink	1 regular cup
4.10 pm	Duck rice	1 bowl
7.50 pm	Spaghetti bolognese	1 bowl
8.45 pm	Egg tart	1

Graph of actual nutritional intake compared against RDA

Table showing the % of total calories of diet versus recommendation

	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	2,105	323.0	92.0	50.6	16.2	217.7	282.0	36.6	3,149.4
Recommended Daily Allowance (RDA)	1,830	274.6	52.9	61.0	20.3	183.0	1,000.0	18.3	1,220.9
% of recommendation met	115	118	174	83	80	119	28	200	258

Nutrition message 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.

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.

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.