The last blog that I will comment on is Nicole Teo's blog.
I like the way that Nicole has designed her blog as it resembles a little logbook. However, I think that her front size is a bit too a small and is cramped.
Nicole ha analysed her diet very thoroughly using the healthy food pyramid as a guide. She states what is lacking in her diet and makes up her mind to try and change it as a result. She also tells us what she needs to cut down and what sherequires in rder to make her diet a healthier one. She plans to cut down on meat-based food and eat more fruits and vegetables.
For Nicole's one dish meal, she modified a simple dish. Although it is simple, it is actually very effective as the dish is something that she eats everyday and is able to include this dish into her diet. She did not add any salt or oil into the broccoli but only boiled it. This dish would therefore be very healthy although the taste would be a bit bland as no seasoning was added. I an sure that Nicole would be able to successfully change her diet. Jia you Nicole!!!
Sunday, February 27, 2011
Reflection on friend's blog 2
The second blog that I will comment on is Nicole Foo's blog from class 203.
Nicole has presented her data in a chronological, systematic manner. She has also taken pictures of the food she ate which showed how much effort she has put into this PT. She makes use of the tools on the Health Promotion Board website efficiently. She reflects on the amount of food and vegetables she is required to eat and states what is too much on a certain day and she is determined to improve on it. She also states what is good and should be maintained in her diet and thought of ways to improve it. Se also refrains from unhealthy snacks so as to reduce her sugar intake and I think that this is good practice. She calculates the amount of energy consumed on each day and reflects on it.
The healthy one dish meal Nicole has chosen is spaghetti. She has modified the recipe and made it even healthier than usual by using the various methods she has learnt from the PT and I can see that she has put in a lot of effort into researching and doing this PT. Way to go Nicole!!!
Nicole has presented her data in a chronological, systematic manner. She has also taken pictures of the food she ate which showed how much effort she has put into this PT. She makes use of the tools on the Health Promotion Board website efficiently. She reflects on the amount of food and vegetables she is required to eat and states what is too much on a certain day and she is determined to improve on it. She also states what is good and should be maintained in her diet and thought of ways to improve it. Se also refrains from unhealthy snacks so as to reduce her sugar intake and I think that this is good practice. She calculates the amount of energy consumed on each day and reflects on it.
The healthy one dish meal Nicole has chosen is spaghetti. She has modified the recipe and made it even healthier than usual by using the various methods she has learnt from the PT and I can see that she has put in a lot of effort into researching and doing this PT. Way to go Nicole!!!
Reflection on friend's blog 1
The first blog that I will comment on is Mae's blog and the address is http://fandnpt-mae-203-6.blogspot.com/
Mae presented her data and the food she has eaten in an organized manner. She takes notes of the amount of food she has consumed and takes effort in listing down all the ingredients of the food she has eaten. She also calculates the amount of servings for different food groups meticulously. For the recipe analysis part, Mae has taken the time to search for the various ingredients which shows how much effort she had put into this PT. She also highlights the changes she needs to make so as to achieve a healthier diet. One example is that she is willing to try and consume more wholegrains.
Mae's healthy one dish meal looks very appetizing and appeals to me. The steps and procedures are clear and precise and are also easy to follow. She ha thought through what food would be more healthy and has certainly done a lot of background research. She has explained why she used a certain ingredient in the dish (for example, chicken breast) and also has her opinions as to how it can be further improved.
Lastly, Mae have reflected on her diet and thought of ways to improve it, for example, eating food with less fat content. She has made great use of the nutritional tools and I believe that Mae would be able to successfully change her diet. Go Mae!!!
Mae presented her data and the food she has eaten in an organized manner. She takes notes of the amount of food she has consumed and takes effort in listing down all the ingredients of the food she has eaten. She also calculates the amount of servings for different food groups meticulously. For the recipe analysis part, Mae has taken the time to search for the various ingredients which shows how much effort she had put into this PT. She also highlights the changes she needs to make so as to achieve a healthier diet. One example is that she is willing to try and consume more wholegrains.
Mae's healthy one dish meal looks very appetizing and appeals to me. The steps and procedures are clear and precise and are also easy to follow. She ha thought through what food would be more healthy and has certainly done a lot of background research. She has explained why she used a certain ingredient in the dish (for example, chicken breast) and also has her opinions as to how it can be further improved.
Lastly, Mae have reflected on her diet and thought of ways to improve it, for example, eating food with less fat content. She has made great use of the nutritional tools and I believe that Mae would be able to successfully change her diet. Go Mae!!!
Reflections
Other then ensuring that I get sufficient amount of fluid intake in my diet and a minimum of 3 meals at regular intervals, I am generally not attentive enough in my food choices. I usually go for foods that appeal to my taste and mood rather than for its nutritional content. I do not consider my diet a particular healthy one as I fail to have enough fruits/vegetables servings per day. My food analysis has also revealed that my total fat and sodium content way exceeds the RDA. This Performance Task has thus enlightened me on many areas I can improve on.
The process of recording my 3-day diet was initially tedious as sometimes, one forgets to record little drinks and snacks one may have eaten. The fact that I eat at least 3 meals a day makes analysis of each individual food and dish against at least 4 nutritional tools particularly arduous especially the Food Intake Assessment and Energy and Nutrient Compositions of Food sections. It was during this part of the Performance Task that I wished I only took one meal a day!
Nevertheless, the nutritional tools: RDDA, Healthy Diet Pyramid, Food Intake Assessment, Energy and Nutrient Composition of Food which I used for my food analysis were very useful. I know then exactly how much my daily energy requirement is and whether the amount of food ingested is excessive. The Energy and Nutrient Composition of Foods and Recipe Analysis has shown me how much difference the method of cooking a dish can make in the eventual breakdown of total and saturated fats in a dish. For example, Fried Kway Teow has 189mg cholesterol content compared to 23 mg in spaghetti. Comparing the same two dishes the amount of sodium in Fried Kway Teow is easily ten times more than that of Spaghetti.
From the Food Inatke Assessment and Healthy Diet Pyramid, I realised that my intake of saturated fats, cholesterol and sodium intake was far greater than the RDA. I have learnt that i should cut down on fried foods and reduce usage of salt and sauces in food preparation. I have also learnt to flavour foods with natural seasonings like herbs and spices instead; choosing more fresh food and fruits over processed or preserved foods to cut down on salt content.
The Food Pyramid also highlighted the shortfall in servings of fruits/vegetables in my diet(minimum requirement of 2 servings each per day) I have now learnt to include a fruit/vegetable with every meal I take instead of just dinner as my dietary fibre does not meet the RDA.
My total calcium inatke meets only 74% of the RDA. Obviously my nightly intake of 1 glass of milk does not provide enough calcium which can compromise the growth of my bones and my height as well! The nutritional tools used in this PT has helped me to modify my diet to increase my calcium intake from a larger variety of sources such as tofu,cheese and green leafy vegetables.
Finally, to offset any additional total and saturated fat from my diet, I will continue to exercise regularly.
The process of recording my 3-day diet was initially tedious as sometimes, one forgets to record little drinks and snacks one may have eaten. The fact that I eat at least 3 meals a day makes analysis of each individual food and dish against at least 4 nutritional tools particularly arduous especially the Food Intake Assessment and Energy and Nutrient Compositions of Food sections. It was during this part of the Performance Task that I wished I only took one meal a day!
Nevertheless, the nutritional tools: RDDA, Healthy Diet Pyramid, Food Intake Assessment, Energy and Nutrient Composition of Food which I used for my food analysis were very useful. I know then exactly how much my daily energy requirement is and whether the amount of food ingested is excessive. The Energy and Nutrient Composition of Foods and Recipe Analysis has shown me how much difference the method of cooking a dish can make in the eventual breakdown of total and saturated fats in a dish. For example, Fried Kway Teow has 189mg cholesterol content compared to 23 mg in spaghetti. Comparing the same two dishes the amount of sodium in Fried Kway Teow is easily ten times more than that of Spaghetti.
From the Food Inatke Assessment and Healthy Diet Pyramid, I realised that my intake of saturated fats, cholesterol and sodium intake was far greater than the RDA. I have learnt that i should cut down on fried foods and reduce usage of salt and sauces in food preparation. I have also learnt to flavour foods with natural seasonings like herbs and spices instead; choosing more fresh food and fruits over processed or preserved foods to cut down on salt content.
The Food Pyramid also highlighted the shortfall in servings of fruits/vegetables in my diet(minimum requirement of 2 servings each per day) I have now learnt to include a fruit/vegetable with every meal I take instead of just dinner as my dietary fibre does not meet the RDA.
My total calcium inatke meets only 74% of the RDA. Obviously my nightly intake of 1 glass of milk does not provide enough calcium which can compromise the growth of my bones and my height as well! The nutritional tools used in this PT has helped me to modify my diet to increase my calcium intake from a larger variety of sources such as tofu,cheese and green leafy vegetables.
Finally, to offset any additional total and saturated fat from my diet, I will continue to exercise regularly.
Analysis of diet
Based on my gender, age, weight and level of physical activities, the calorie counter estimated my total calorie intake requirement pet day to be 1774 kcal.
Individually, my RDDA (recommended daily allowance) of each main food groups are:
Carbohydrates: 257.7g
Protein. :45.6g
Total fat: :57.3g
Cholesterol. : 171.8mg
Calcium. : 1000mg
Dietary fibre. :17.2g
Sodium. :1145.8mg
Analysis of my three day diet was done using RDDA, Food Intake Assessment, Energy and Nutrient Conpositions of Foods, Recipe Analysis and the Healthy Diet Pyramid. Results are as follows.
Analysis of my 3-day diet using:
1) Food Inatke Assessment
The graphical representation of my 3 day nutritional intake compared against the RDA has shown higher than levels recommended in the food groups of protein, saturated fats, cholesterol and sodium.
The high % of saturated and total fats in my diet probably stems from my love for fried oily foods.
I will endeavour to abstain from such methods of food preparation and take more stewed and steamed foods.
The more than double recommended amount of sodium in my diet can probably be reduced by cutting down on my indulgences in thick gravies and sauces added during cooking and eating.
2) Energy and Nutrient Composition of Foods
The breakdown into different amount of food groups in each dish, is an eye-opener.
It really illustrates the difference different methods of cooking can make in the health content of each dish.For example, the amount of salt in fried Kway Teow compared to spaghetti(boiled) is ten times more. The amount of total and saturated fats, cholesterol in fried Kway Teow is 3 times that of boiled spaghetti.
Analysis of each nutrient group breakdown also revealed that my intake of fibre is well below the RDA. I will try to include vegetables/fruits in each meal instead of just one meal each day to make up for at least 2 servings of each per day.
3)Healthy Diet Pyramid
From the Food Pyramid, I can afford to increase my rice and alternatives from current 3 servings to another 2 additional servings.
At the same time, fruits/vegetables class of foods need additional total of 3 servings more to meet the RDA requirement for dietary fibre.
At the top of the Food Pyramid, I will try to minimise the usage of oil, fats and salt in food preparation and additives.
Individually, my RDDA (recommended daily allowance) of each main food groups are:
Carbohydrates: 257.7g
Protein. :45.6g
Total fat: :57.3g
Cholesterol. : 171.8mg
Calcium. : 1000mg
Dietary fibre. :17.2g
Sodium. :1145.8mg
Analysis of my three day diet was done using RDDA, Food Intake Assessment, Energy and Nutrient Conpositions of Foods, Recipe Analysis and the Healthy Diet Pyramid. Results are as follows.
Analysis of my 3-day diet using:
1) Food Inatke Assessment
The graphical representation of my 3 day nutritional intake compared against the RDA has shown higher than levels recommended in the food groups of protein, saturated fats, cholesterol and sodium.
The high % of saturated and total fats in my diet probably stems from my love for fried oily foods.
I will endeavour to abstain from such methods of food preparation and take more stewed and steamed foods.
The more than double recommended amount of sodium in my diet can probably be reduced by cutting down on my indulgences in thick gravies and sauces added during cooking and eating.
2) Energy and Nutrient Composition of Foods
The breakdown into different amount of food groups in each dish, is an eye-opener.
It really illustrates the difference different methods of cooking can make in the health content of each dish.For example, the amount of salt in fried Kway Teow compared to spaghetti(boiled) is ten times more. The amount of total and saturated fats, cholesterol in fried Kway Teow is 3 times that of boiled spaghetti.
Analysis of each nutrient group breakdown also revealed that my intake of fibre is well below the RDA. I will try to include vegetables/fruits in each meal instead of just one meal each day to make up for at least 2 servings of each per day.
3)Healthy Diet Pyramid
From the Food Pyramid, I can afford to increase my rice and alternatives from current 3 servings to another 2 additional servings.
At the same time, fruits/vegetables class of foods need additional total of 3 servings more to meet the RDA requirement for dietary fibre.
At the top of the Food Pyramid, I will try to minimise the usage of oil, fats and salt in food preparation and additives.
Monday, February 21, 2011
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