Saturday, July 26, 2014
one dish I would like to modify to make it healthier.
The one dish which I would like to modify to make it healthier would be the seafood fried rice which I consumed on Wednesday ( day 2) at 10.30 AM. I think that dish is very unhealthy as it does not contain any vegetables and after eating the bowl of rice, oil can be seen in the bowl along the sides of the bowl. The seafood used is also not fresh and the dish in general is very peppery and salty.Thus I have chosen to modify this dish to make it healthier.
RECIPE FOR HEALTHINESS:
ingredients:
1/4 glass of BROWN rice
olive oil
1 garlic
shallots
Chinese leaves plus capsicums
fresh prawns
2 eggs( rich in vitamin E , reduced cholesterol )
parsley and spring onions
Steps:
1) cook brown rice and keep overnight
2) fry chopped garlic and shallots until fragrant and brown with olive oil
3) add cooked brown rice and add more olive oil if needed
4)add in finely chopped Chinese leaves and capsicums
5) when the brown rice has been fried thoroughly, add prawns
6) when the fresh prawns turn opaque and curled up, add beaten eggs and stir well. Once egg is cooked add parsley and spring onions for garnishing
This new recipe contains vegetables which increases the dietary fibre content in my meal. Brown rice is also used instead of white rice and thus there will be more nutrients.Furthermore, olive oil is used instead of the cheap oil they use in the canteen and lastly the seafood is fresh. Thus on the whole, the dish is healthier.
ANALYSIS OF MY DIET
Based on the results regarding my food intake and diet I need to cut down on my Total Fat,Sodium,Cholesterol intake and I need to increase my calcium intake.
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.
However despite the analysis which states that I have been consuming too much, I feel that it is necessary as I do vigorous amount of basketball trainings a week( approx 12 hours ) .Thus , a lot of the excess energy is lost and therefore I do not agree that I should cut down on my fat and cholesterol intake. I also do not agree on the fact that I should cut down on my sodium intake as I do a lot of sports, thus I feel that I need a lot of sodium so that it prevents me from cramping up. However, regarding the calcium intake, I do not disagree on the fact that I should increase my intake and I will try to drink more milk and dairy products from now on, so that I will have healthy bones and teeth .
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.
However despite the analysis which states that I have been consuming too much, I feel that it is necessary as I do vigorous amount of basketball trainings a week( approx 12 hours ) .Thus , a lot of the excess energy is lost and therefore I do not agree that I should cut down on my fat and cholesterol intake. I also do not agree on the fact that I should cut down on my sodium intake as I do a lot of sports, thus I feel that I need a lot of sodium so that it prevents me from cramping up. However, regarding the calcium intake, I do not disagree on the fact that I should increase my intake and I will try to drink more milk and dairy products from now on, so that I will have healthy bones and teeth .
My food intake!
| Period of Analysis: 02/07/2014 - 05/07/2014 | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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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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200%Monday, July 21, 2014
THURSDAY'S DIET
Thursday July 5th
|
TIME
|
FOOD EATEN
|
QUANTITY
|
|
6.30 am
|
Bread with
nutella
Tropical fruit
juice
|
2 slices
1 glass
|
|
10.30 am
|
Popcorn
Dou hua ( beancurd pudding)
|
2 packets
One container
|
|
2pm
|
Curry rice
|
1 bowl
|
|
7pm
|
Rice
Leg of chicken cooked in hosein
sauce
Broccoli
Orange
pineapple
|
2 bowls
1 leg
1
1
1/4
|
WEDNESDAY'S DIET
Wednesday July 4th
|
TIME
|
FOOD EATEN
|
QUANTITY
|
|
6.30am
|
Bread with
nutella
Tropical fruit
juice
|
2 slices
1 glass
|
|
9.30am
|
oreos
|
3
|
|
10.30am
|
Seafood fried rice
milo
|
1 bowl
1 packet
|
|
7pm
|
Rice
Salmon
mushrooms
|
1 bowl
1 fillet
2 servings
|
|
9pm
|
magnum
|
1
|
TUESDAY'S DIET
TUESDAY
|
TIME
|
FOOD EATEN
|
QUANTITY
|
|
6.30am
|
Coco crunch
Milo
|
1 bowl
1 packet
|
|
10.30am
|
Nasi Lemak
|
1 plateful
|
|
2 pm
|
Guo Tiao noodles
|
1 bowl
|
|
3-6pm
|
water
|
2 bottles( 600ml each)
|
|
8.30pm
|
Plain rice
Chinese leaves cooked in oyster sauce
Roasted chicken cooked in butter
|
2 bowls
3 scoops
1 leg
|
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