Sense the Taste by Tricia
I think that Tricia's blog was really detailed. Her reflections were also really great and she put a lot of effort into the blog as she even labelled some of the pictures of the food analysis. Overall, I think that Tricia did great for her blog.
Thursday, 22 September 2011
Reflection
- What have you learnt about your eating habits?
I have learnt that I eat more than the energy that I am supposed to take in. I also realised that I don't really eat proper meals and that my meals do not have a fixed schedule. I also tend to eat a lot of oily and fatty food.
- Do you consider your diet a healthy one? Why?
I consider my diet an unhealthy one. From the results of the Food Intake Assessment, I realised that I take more Total Fat Intake than the recommended amount. I also found out that I take in more sodium, saturated fats and cholesterol than the recommended intake.
- Are the suggested nutritional tools useful? Why?
The suggested nutritional tools are useful. For example, the Food Intake Assessment helps us to find out how much calories, fats, etc. we are really taking into our bodies and they even give us feedback so it is really useful.
- Why is your suggested one-dish meal healthy?
1) I used low fat milk instead of coconut milk which has really high fat content so it can reduce the saturated fat content.
2) Boiling the fishcake is healthier than frying it to decrease the amount of total fat intake.
3) Reduce the amount of oil used to reduce the total fat intake.
4) Reduce the amount of salt used to reduce the sodium intake so that it won't be too high.
5) Add in more vegetables so that the dish will be healthier.
I have learnt that I eat more than the energy that I am supposed to take in. I also realised that I don't really eat proper meals and that my meals do not have a fixed schedule. I also tend to eat a lot of oily and fatty food.
- Do you consider your diet a healthy one? Why?
I consider my diet an unhealthy one. From the results of the Food Intake Assessment, I realised that I take more Total Fat Intake than the recommended amount. I also found out that I take in more sodium, saturated fats and cholesterol than the recommended intake.
- Are the suggested nutritional tools useful? Why?
The suggested nutritional tools are useful. For example, the Food Intake Assessment helps us to find out how much calories, fats, etc. we are really taking into our bodies and they even give us feedback so it is really useful.
- Why is your suggested one-dish meal healthy?
1) I used low fat milk instead of coconut milk which has really high fat content so it can reduce the saturated fat content.
2) Boiling the fishcake is healthier than frying it to decrease the amount of total fat intake.
3) Reduce the amount of oil used to reduce the total fat intake.
4) Reduce the amount of salt used to reduce the sodium intake so that it won't be too high.
5) Add in more vegetables so that the dish will be healthier.
One-dish meal that is healthy, balanced and cooked using healthy method of cooking
Dish - Laksa
Recipe :
Recipe :
- 150g dry rice round noodles
- 100g dry rice vermicelli
- 250g raw large prawns, shell on
- 2 tbsp oil
- 1 stick lemongrass, crushed
- ½ tbsp ground coriander
- 400ml tin coconut milk
- 1-2 tsp salt
- 1 tsp sugar
- 150g beansprouts, thrown into boiling water for 30 seconds and drained
- 1-2 fried Chinese fishcakes, sliced ½cm thick
- ½ cucumber, peeled, deseeded and shredded
- Small bunch laksa leaves, shredded (aka Vietnamese mint/coriander.)
For the spice paste
- 2cm piece of galangal
- 5 macadamia nuts
- 125g shallots (10 Thai or 8 small brown ones)
- ½ tsp turmeric powder
- b4-5 medium red chillies, deseeded
- ½ tbsp Thai shrimp - paste
- 2 tbsp dried shrimps, soaked in boiling water for 20 minutes
Replacement :
- coconut milk => low fat milk
- fried Chinese fish cake => boiled Chinese fish cake
- 2 tbsp oil => reduce the amount of oil used
- 1 tbsp sugar => 1/2 tbsp sugar / no sugar at all
- add in more vegetables
Picture :
Source :
Food Intake Assessment
| Period of Analysis: 12/09/2011 - 14/09/2011 | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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View graph of actual nutritional intake compared against RDA
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| Table showing the % of total calories of diet versus recommendation | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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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. 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. 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. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Source : http://www.hpb.gov.sg/hpb/ere/ere070306.asp
Thursday, 15 September 2011
Day 3- 14 September 2011
| Time | Food eaten | Quantity |
| 5.45 am | Milk Oreo biscuits | Around 200 ml 2 packets (6 pieces) |
| 9.00 am | Rice Yakitori Chicken Carrot Juice | 1 bowl 2 sticks 1 bottle |
| 3.30 pm | Chicken Sandwich | 2 pieces |
| 5.00 pm | Instant Noodles | 1 packet |
| 7.00 pm | Fried Chicken Cultured Milk (Yakult) | 2 pieces 1 bottle |
Analysis
The analysis (per serving) follows:
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Day 2 - 13 September 2011
| Time | Food eaten | Quantity |
| 5.45 am | Milk Oreo biscuits | Around 200 ml 2 packets (6 pieces) |
| 2.00 pm | Seaweed Chicken Seaweed Snack Wafers Carrot Juice | 4 pieces 2 packets 1 packet 1 bottle |
| 6.00 pm | Instant Noodles Orange Juice | 1 packet |
| 8.00 pm | Milk Bread | Around 200 ml 3 slices |
Analysis
The analysis (per serving) follows:
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