Thursday, October 3
Caregiving
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Monday, September 13
reflecting on other food blogs
1. Nanshan (http://foodpassingthrough.blogspot.com)
Aesthetically-wise, it is pleasant (: But I think more effort should have been put into the analysis, because currently, it is merely regurgitation from the nutritional tools website, and no personal analysis, like a review of the results of the nutritional tools, was actually given. The self-reflection was insightful, good job there. But the reflecting on other blogs was quite scantily done, with short sentences, so further details could have been given on that part too. The one-dish meal seemed like a healthy choice! But the justifications were also pretty scarce, and limited elaboration was provided.
Overall, good effort, but should have more originality, as in giving personal input besides taking information from HPB (:
2. Miao Ling (http://miaolingcookedyou.blogspot.com)
Very dangerous-looking snacks at the first part there ;) The one-dish meal was well done! Modifications were justified well. But a little more detail could have been provided too (: Recipe analysis was a little unsupported with personal input too... Should have discussed the effect of the proportioning of nutrients of the ingredients. Another good point is after each day's meal, she would give a elaborate discussion on why her diet was healthy/unhealthy and go down to the nutritional details, which really is quite all-rounded.
Overall, a pretty good job done!
3. Annie (http://annieakkashiiedyou.blogspot.com)
Reflection was pretty insightful as well! :) The one-dish meal was not bad, but the idea is used quite commonly. Slight lack of details again. Analysis using Energy & Nutrient Composition of Food and Healthy Diet Pyraid was good! Made an effort to analyse for each day and explanations were detailed and informative :) However, the nutrient composition for the cheese was a bit short.
Overall, a pretty good job done as well! However organisation could have been better, and all five sections could have been more clearly set apart. Also, I think the reflection on other three blogs are missing... probably a technical error.
Yay finally done!
Aesthetically-wise, it is pleasant (: But I think more effort should have been put into the analysis, because currently, it is merely regurgitation from the nutritional tools website, and no personal analysis, like a review of the results of the nutritional tools, was actually given. The self-reflection was insightful, good job there. But the reflecting on other blogs was quite scantily done, with short sentences, so further details could have been given on that part too. The one-dish meal seemed like a healthy choice! But the justifications were also pretty scarce, and limited elaboration was provided.
Overall, good effort, but should have more originality, as in giving personal input besides taking information from HPB (:
2. Miao Ling (http://miaolingcookedyou.blogspot.com)
Very dangerous-looking snacks at the first part there ;) The one-dish meal was well done! Modifications were justified well. But a little more detail could have been provided too (: Recipe analysis was a little unsupported with personal input too... Should have discussed the effect of the proportioning of nutrients of the ingredients. Another good point is after each day's meal, she would give a elaborate discussion on why her diet was healthy/unhealthy and go down to the nutritional details, which really is quite all-rounded.
Overall, a pretty good job done!
3. Annie (http://annieakkashiiedyou.blogspot.com)
Reflection was pretty insightful as well! :) The one-dish meal was not bad, but the idea is used quite commonly. Slight lack of details again. Analysis using Energy & Nutrient Composition of Food and Healthy Diet Pyraid was good! Made an effort to analyse for each day and explanations were detailed and informative :) However, the nutrient composition for the cheese was a bit short.
Overall, a pretty good job done as well! However organisation could have been better, and all five sections could have been more clearly set apart. Also, I think the reflection on other three blogs are missing... probably a technical error.
Yay finally done!
analysis: energy and nutrient compound of foods
| I chose Chee Cheong Fan because it was the only food that the inflexible search machine had a complete match for, so it would be the most accurate. Sorry for the formatting, the table went haywire. The amount of fat is pretty scary, especially in comparision with the other compounds! I think the fat is probably from the sweet sauce. Dietary fibre is relatively low as well... strange, I always thought Chee Cheong Fun was one of the healthier choices 0_0 The cholesterol level is good! Too much cholesterol is bad for health. Carbohydrate level looks pretty low as well, for the serving size. So it does not provide enough energy too. And the most frightening part is... SODIUM! It is a scary 271mg, which way exceeds the recommended sodium intake. I think this is also fro the sweet sauce. In conclusion, Chee Cheong Fun did not turn out to be as healthy as I thought it to be ): I always thought there's minimal fat and stuff because ''it's only noodle and sauce!'' but now I know that the sauce has high sodium and pretty high fat at that too. Worse, the energy provided is not high as well. Seems like not a very worth it meal after all...
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analysis - food info finder
Note: This icon indicates that the particular product carries the Healthier Choice Symbol.| Food Item / Product Name | ||||||||||||||||||
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Pork porridge is the closest I could find to sweet potato porridge + ingredients (my dinner for day 2). The total fat is quite a lot, but is considered acceptable as compared to other dishes like Char Kway Teow, etc. It is good that there are is no trans fat because trans fat will remain permanently in your body and is indigestible... But I think this is not a completely accurate representation of my diet because there are no vegs, whereas the porridge that I ate had veg!
Reflections
What have you learnt about your eating habits?
All along, I knew I wasn't really eating very healthily, because I eat too much and I eat a lot of not very ideal stuff like cheese a lot. But I never really knew exactly why it was unhealthy, which parts of my diet was unhealthy, which portions are uneven, etc. Though this PT, I have learnt that my eating habits were not healthy because I eat too much - I eat a lot of veg, but I eat a lot of unhealthy stuff like cheese and chocolate as well. So now I am more aware of my eating habits and I try to cut down on carbo and sugar (sweet stuff).
Do you consider your diet a healthy one? Why?
I consider it unhealthy to a large extent. I consider it unhealthy because my carbo intake is in danger of being too much, because I tend to eat a lot of noodle/rice. I am a meat lover, so I tend to exceed the required intake of meat and alternatives (I also drink a lot of milk and eat a lot of cheese). My fats, oils, sugar and salt intake is not particularly high, but it is still higher than required and needs cutting down.
However, it is somewhat healthy because I eat quite a lot of vegetable and fruits. I also eat quite balanced - not too much of the same food and a variety of food.
Are the suggested nutritional tools useful? How?
Yes, they are useful in helping me be more aware of what exactly I am eating and the detailed breakdown of nutrients, which can let me know where I should make any changes to make my diet healthier. However, they are not very user-friendly and are very tedious.
Why is your suggested one-dish meal healthy?
Compared to other dishes, the amount of vegetable and fruit is a lot, and varied too! It also good proportioning of rice and alternatives, fruits and vegetables, meat and alternatives and fats/oils/sugar/salt.
All along, I knew I wasn't really eating very healthily, because I eat too much and I eat a lot of not very ideal stuff like cheese a lot. But I never really knew exactly why it was unhealthy, which parts of my diet was unhealthy, which portions are uneven, etc. Though this PT, I have learnt that my eating habits were not healthy because I eat too much - I eat a lot of veg, but I eat a lot of unhealthy stuff like cheese and chocolate as well. So now I am more aware of my eating habits and I try to cut down on carbo and sugar (sweet stuff).
Do you consider your diet a healthy one? Why?
I consider it unhealthy to a large extent. I consider it unhealthy because my carbo intake is in danger of being too much, because I tend to eat a lot of noodle/rice. I am a meat lover, so I tend to exceed the required intake of meat and alternatives (I also drink a lot of milk and eat a lot of cheese). My fats, oils, sugar and salt intake is not particularly high, but it is still higher than required and needs cutting down.
However, it is somewhat healthy because I eat quite a lot of vegetable and fruits. I also eat quite balanced - not too much of the same food and a variety of food.
Are the suggested nutritional tools useful? How?
Yes, they are useful in helping me be more aware of what exactly I am eating and the detailed breakdown of nutrients, which can let me know where I should make any changes to make my diet healthier. However, they are not very user-friendly and are very tedious.
Why is your suggested one-dish meal healthy?
Compared to other dishes, the amount of vegetable and fruit is a lot, and varied too! It also good proportioning of rice and alternatives, fruits and vegetables, meat and alternatives and fats/oils/sugar/salt.
One-dish meal
Urgh freaking pissed with the HPB website... I submitted my food intake assessment FOUR TIMES. Or more. And it was just like ''oh sorry we have an error...'' -.- So I'm not gonna care about it anymore man.
Okay one-dish meal: Tuna Quiche
This wasn't taken over the three days, but it was one of the dishes we learnt. And I think it is a pretty healthy choice if you include these modifications:
- More vegetables (onion, tomato, spring onion, capsicum - all delicious vegs!)
- For the crust, use wholemeal flour (healthier) and 50% less fat (50g to 25g)
Yup for carbohydrates, it'll be from the crust (dough). For protein, it'll be from the tuna. For calcium and fibre, it'll be from the vegetables. Calcium can also be from the egg and cheese.
It's healthier because the main ingredients are vegetable and fish, which are very important for healthy eating. There's not too much fat, except in the dough and cheese. And it has a variety of nutrients available, as mentioned above. :)
Thanks Miao Ling for the photo. :)
Okay one-dish meal: Tuna Quiche
This wasn't taken over the three days, but it was one of the dishes we learnt. And I think it is a pretty healthy choice if you include these modifications:
- More vegetables (onion, tomato, spring onion, capsicum - all delicious vegs!)
- For the crust, use wholemeal flour (healthier) and 50% less fat (50g to 25g)
Yup for carbohydrates, it'll be from the crust (dough). For protein, it'll be from the tuna. For calcium and fibre, it'll be from the vegetables. Calcium can also be from the egg and cheese.
It's healthier because the main ingredients are vegetable and fish, which are very important for healthy eating. There's not too much fat, except in the dough and cheese. And it has a variety of nutrients available, as mentioned above. :)
Thanks Miao Ling for the photo. :)
Sunday, August 15
analysis - healthy diet pyramid
Let's start from the bottom!
Rice and Alternatives
Basically these are all the carbohydrates like potato, bread, noodles, cereal, rice... which I eat a lot of. I think I have around 5 servings a day, but it depends on what is the portion of the serving. But generally I am well-nourished when it comes to carbohydrates. For a detailed match of carbos:
1st day: Curry puff (skin dough + potato = around 1 serving), 1 plate of fried rice for lunch (around 2 servings..?) and 3 small bowls of noodle for dinner (around 3 servings) = 6 servings. Met!
2nd day: I ate 2 slices of bread for breakfast (1 serving), Chee Cheong Fan (a form of noodle - 1 serving), and porridge (around 3 servings) = 5 servings. Met!
3rd day: beehoon (around 1 serving), 1 cupcake (1 serving), double quarter pounder BOOM this is the heavy one (around 2 servings - considering the burger only, without patty and cheese etc), fries - potato (2 servings), half plate of baked rice (2 servings) = 8 servings! Overmet!!
So in general, my carbo intake is regular and so nutrient-wise I am nourished in this area (:
Fruit/Vegetable
Fruits and vegetables provide us with vitamins, calcium etc. I eat a justifiable amount of them everyday, mainly during dinnertime (homecooked) and night (mum would cut fruits for us). I wouldn't think that I was lack of fruits/vegetables on a daily basis, but in these three days, coincidentally, I ate less of such healthy stuff and thus based on this three-day-food-diary, I would say that I am not meeting the neccessary portion of veggies to get enough nutrients.
Day 1: only vegetables I ate - stringent amount in the sliced fish noodle - around 1 serving. Not met!
Day 2: Very sufficient. The porridge dinner consisted of mainly vegetables, furthermore, bringal and long bean being my favourite, I ate a lot. I also ate some more vegetables including bittergourd and lady fingers. But overall I would say I ate at least 3 servings. Met!
Day 3: This is pretty horrifying, and shameful, for one like me who enjoy eating vegetables unlike many other teens and even adults... I did not eat vegetables at all this day!! D: At least, if I can remember. Not met at all!
Based on these three days, I definitely have to step up on my vegetable and fruits intake, especially fruits (absent on all three days!). But I have to say that I usually do eat fruits and vegetables! Around once a week, my mum will blend orange/apple/carrot juice for us to drink, and almost every night we will cut fruits to eat. And vegetable-wise, I have to say that my only intake is during dinnertime. The improvement I could make is to eat more vegetables in school (I used to eat the 9th stall's long bean almost everyday, but got sick of it ._.) to spread out the vegetable intake times more evenly throughout the day. And perhaps buy fruits from the dessert stall as well!
More vegetable and fruit intake required!
Meat and Alternatives (+ dairy products)
Oh. Ho. This is the area where I think my intake surpasses all the other areas because - I'm a meat lover. In fact I think my intake is over the required amount so perhaps some cutting down is needed (too much protein = FAT!). There is never a day where I eat less meat so this three-day-diet is a fair representative of my overall meat-eating habits ;) Moving straight on to day-by-day analysis!
1st Day: Milk in the morning (little portion - not really a serving) + fried chicken (1 serving) + egg (half serving) + fish (1 serving) + cream in cream puff (half serving) = a little over 3 servings. Met but in danger of overmeeting
2nd Day: Again, a little milk + cream in Julius biscuits (half serving) + Nachos cheese (the portion is really stingy, really - half serving) + fish (1 serving) + fiscake (a little only) + cream in Napolean (1 serving - a lot of cream!) = around 3.5 servings. Overmet again!
3rd Day: Cream in Napoleon (half serving) + chicken wing (half serving) + beef patty in burger (1.5 serving) + pork chop in baked rice (1.5 serving) = 4 servings. Overmet again!
Even though I'm not sure the exact portion of a serving as according to the pyramid, I am pretty sure that my meat and diary intake surpasses the required amount. I drink quite a lot of milk everyday, for the calcium (and it is also tasty), and I also consume quite a lot of other diary products, especially cheese... As such, to fall back to 2 - 3 servings a day, I have to cut down on my meat intake, preferably 1 during lunch and 1 during dinner. As for dairy products, I should cut down on my intake too (stick to milk but cut down on the cheese).
Fats, Oils, Sugar and Salt
Humans are supposed to consume food in this category in small amounts... but for me, and I'm sure for many others as well, the stuff that we consume in this category is really a lot, because there is fat, oil, sugar and salt in almost everything we eat! A sausage has fats, oil and lots of salt, a bar of chocolate has lots of sugar and fats... which is why, this sort of food is labelled as junk food. Well, I am fond of desserts but I am not a junk food eater unlike a lot of teenagers my age (e.g. life is dependent on chips). I would say that my appetite is very big and I eat more than the usual girl my age, but I usually eat more of carbo and meat and not so much junk stuff with sugar and salt. Nevertheless, I know I definitely exceed the maximum amount of fat, oil, sugar and salt intake. It is helping that my mum is very health-conscious and cooks our food with less oil. However, the food that I consume out of home is definitely oily... and unhealthy. I do keep away from killer food such as youtiao (fried doughstick) that is soaked in recycled oil - imagine all that clogging up your arteries! To have a healthy diet I should limit myself to sweetstuff only once a week (e.g. chocolates, desserts) and try to look for healthier food options (less oil, salt, etc).
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