NAME: Jallene Chua
CLASS: 204
INDEX NUMBER: 21

1 Dish meal

1 dish meal
Above is the modified meal I have started to eat for lunch/dinner and is intending to continue doing so. Instead of the usual meat and pork, I have decided to add in carrots and vegetables that would help in a healthier diet.

Comments on 3 other blogs

Ang Shi Hui (3), http://angshihui204.wordpress.com/
Tracing of diet was done systemetically, giving in full detail the contents of her meal. She provided detailed analysis of tables and graphs, and even included photos and pictures that aided in the understanding of her analysis. Her carbohydrate intake is relatively low, below the recommended amount. She occasionally eats fruits, which would make her diet healthier. All in all, her blog layout is simple and plain, and easy to read. There is not much of an information overload.

Chew Zhi Wei (9), http://munchychewycrunch.blogspot.com/
Her tracing of diet was done systemetically, with a break down of the contents of each food she eats. Very detailed information given, with organised analysis in the form of graphs and tables. Her diet seems a little irregular, even missing meals at times. Which probably resulted in her relatively low intake on carbohydrates. Overall, her blog layout is simple and easy to read, excluding the clump of information on the breakdown of her food.

Denise See (34), http://dearrecord.blogspot.com/
Tracing of diet very systemetic and detailed, providing necessary information for analysis. Deep analysis is done for her diet each day, making the record more detailed. Tables and graphs were included to give a clearer picture of her diet. Her diet and carbohydrate, protein, fat intake etc is mostly within the recommended range. However she is not getting enough fruits and dietry fibre, which is also very necessary for a healthy diet. Overall, her blog layout is plain and simple, and easy to read.

Reflections

What have you learnt about your eating habits?
- I tend to eat at very irregular intervals and with different eating patterns each time.
- I should try to reduce my snacks and sweets intake! Perhaps replace with something more healthy like fruits or nuts that can also at the same time satisfy my hunger/thirst.
- I am not taking in enough calcium and should make and effort to! Drink more milk, eat more food that is high in calcium! Tofu etc (: GOOD FOR GROWTH.
- I should add more vegetables and fruits to my diet! Too much meat and protein/carbo intake!

Do you consider your diet a healthy one? Why?  
I would consider it rather unhealthy ): Though there is protein and carbohydrates that will provide me with enough energy, there is a bit TOO MUCH, and also a lack in fruits and vegetables that are essential for health. And there is too much sodium intake! I honestly didn't know whatever i consumed had so much sodium content. This is not very healthy either! My diet is pretty much irregular, which is bad and unhealthy because my body would be taking in different food at different times.

Are the suggested nutritional tools helpful? How?
Yes they are! They are helpful in:
- letting me understand the content of the food that i am taking in and how important it is in my health
- Food intake assessment which i used allowed me to understand my diet better and provides nutritional messages and advice that would definitely serve helpful in the longrun. It allowed me to see the amount of sodium, protein, carbo etc that i am taking in and whether it is good or not, below or above average
- tells me about everything and what the food i am taking in is made of. gives me a better understanding about what i am actually eating!

SMILES.

Nutritional messages

Sodium


My 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

I was not getting enough calcium in your diet. Without adequate calcium, I may be at risk of developing osteoporosis, a condition where bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs.


I can increase my 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.


When shopping for food, it would be good to look out for products with the Healthier Choice Symbol. These products are lower in total fat, saturated fat, sodium and/or dietary fibre content compared to other products in the same category.

(:

Analysis

Day 3, 21/8/2010, Saturday

1.00pm
- Chicken rice (1 plate)
- Coke (1 cup)

3.30pm
- M'N'Ms (2 small packets)
- Strawberry sour gummy (7 pieces)

8.00pm
- Hawaiin pizza (2 slices)
- Cheese and sausage pizza (1 slice)
- Plain water (2 cups)