Blog #1: Megan Gwee's blog
http://gweeats.blogspot.com/
I find that Megan's blog is rather comprehensive in terms of the recording of the food she has eaten for the 3 days as she included snacks, e.g. Popping Candy. However, I think that she could be more detailed when stating the quantity she consumed for several food items. For example, she states that she ate 1 packet of popping candy. However, we have no clue how much exactly 1 packet is -- Is it one large packet of 100g or one small packet of 20g?
For her analysis, I think that including a picture of the food pyramid is very useful for reference. Her elaboration, on the other hand, could be more elaborate and detailed. Perhaps it would be better if she provided evidence from her own recordings as it is rather vague to say "most" of her food intakes fall under the lowest category. She could give more exact numbers. Also, she mentions that most of her intakes fall in the lowest and second-from-top category. However, does this mean that she consumes nothing from the other two categories? Again, she can be more specific.
As for her healthy dish, she mentions that rice contains carbohydrates, "which is good for you". It is a rather vague sentence as one may wonder what defines "good". She could give a more detailed explanation as to what are the functions of carbohydrates and the possible implications for too much or too little of it. She also states that chicken stew is not deep fried and thus, it is a healthy way of cooking. She does not mention what is the method of cooking as a method that is not deep fried is not equivalent to being healthy.
Blog #2: Joyce Xu's blog
http://blessedwithgoodfood.blogspot.com/
It is commendable that Joyce used many tools to help analyze her meals. Her blog is very neat and comprehensive in all aspects. She uses pictures to elaborate and to reemphasize her points. I also enjoyed reading the additional information she provided and this extra effort is good.
When looking at graphs, it is often a little confusing to see so many at once. Perhaps she could have a quick summary at the end of each day and on her RDDA post (where she included 2 tables showing the acceptable RDA for healthy children and adolescents) to reiterate the main points she is trying to show. Also, she could specify which age group she belongs in for her RDDA post so that it is easier for the reader to refer to when looking at her diet.
Blog #3: Tang Chin Fang's blog
http://bites-with-thoughts.blogspot.com/
I think that Chin Fang's blog is very eye-catching and appealing to readers! :) Her words are larger than usual and are of suitable colours for one to be able to read and to decorate her blog! :) Good job! :)
I think that she has done a great job overall as all the important points are included. She has made use of the tools to aid her in analyzing her diet. Perhaps she could summarize at the end of each day to highlight the main unhealthy points in her diet and to focus the reader's attention rather than let them wander.
For her RDDA post, I think that she has done a good job by elaborating on each point given by the website. However, it would be better if she could add in a few of her own personal thoughts. :)
Monday, March 5, 2012
Overall Reflections :)
It is true that we have very hectic schedules and often we neglect many things and take them for granted. Food is a good example. More so than not, many people fail to realize that their diet is very unhealthy until a health problem crops up. However, it is often too late -- the damage is already done.
I am personally quite shocked that I have been consuming such an unhealthy diet. This task has given me time to stop and carefully reflect on the nutritional value of the food I consume everyday. The imbalance is alarming. I have consumed far too much fat, cholesterol and sodium and way too little calcium and other nutritious foods.
Although junk foods and certain fattening and salty food may taste good, it is crucial that we control our impulses. Fat and sodium is important and play a major role in our body, however, too much of anything is harmful. One of the main lessons I have learnt is that we must learn how to take things in moderation. Too little or too much of anything, no matter how nutritious, is not good.
I am thankful for the tools provided by the school, namely the Health Promotion Board website, RDDA and food pyramid. These tools were very useful as they not only provide rather accurate results, but also very constructive and helpful suggestions if we happen to lack in a certain area. All the information, when pieced together, allows me to see a full picture of the pros and cons of my current diet! :)
In my previous post, I have included a detailed analysis of my chosen dish and its healthy perks! :)
All in all, I think that Food and Nutrition has allowed me to better understand what I am consuming and how better to improve my intake! :) It has also provided me with fundamental skills that would definitely help me in the future.
I am personally quite shocked that I have been consuming such an unhealthy diet. This task has given me time to stop and carefully reflect on the nutritional value of the food I consume everyday. The imbalance is alarming. I have consumed far too much fat, cholesterol and sodium and way too little calcium and other nutritious foods.
Although junk foods and certain fattening and salty food may taste good, it is crucial that we control our impulses. Fat and sodium is important and play a major role in our body, however, too much of anything is harmful. One of the main lessons I have learnt is that we must learn how to take things in moderation. Too little or too much of anything, no matter how nutritious, is not good.
I am thankful for the tools provided by the school, namely the Health Promotion Board website, RDDA and food pyramid. These tools were very useful as they not only provide rather accurate results, but also very constructive and helpful suggestions if we happen to lack in a certain area. All the information, when pieced together, allows me to see a full picture of the pros and cons of my current diet! :)
In my previous post, I have included a detailed analysis of my chosen dish and its healthy perks! :)
All in all, I think that Food and Nutrition has allowed me to better understand what I am consuming and how better to improve my intake! :) It has also provided me with fundamental skills that would definitely help me in the future.
Sunday, February 26, 2012
Day 3, 25 February 2012
Breakfast: 6.15am
1) A glass of milk, 1 serving
Nutritional value of full-cream milk:
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Note: 1 serving = 1 cup
Lunch: 1.30pm
1) Hokkien Mee, 1 serving
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Note: 1 serving = 250g
2) 1 piece of watermelon, 1 serving
Ingredient | Energy (kcal) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Carbohydrate (g) | Dietary Fibre (g) | Sodium (mg) |
Watermelon, raw | 58 | 1 | 0 | 0.0 | 0 | 9 | 0.3 | 6 |
Total (per serving) | 58 | 1 | 0 | 0.0 | 0 | 9 | 0.3 | 6 |
Note: 1 serving = 2 slices
Dinner: 7pm
1) White rice with lotus soup with pork rib
Nutritional value of white rice, 1 serving:
Ingredient | Energy (kcal) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Carbohydrate (g) | Dietary Fibre (g) | Sodium (mg) |
Rice, white, cooked | 59 | 1 | 0 | 0.0 | 0 | 13 | 0.4 | 2 |
Total (per serving) | 59 | 1 | 0 | 0.0 | 0 | 13 | 0.4 | 2 |
Note: 1 serving = 42g
Nutritional value of lotus soup with pork rib, 1 serving:
Ingredient | Energy (kcal) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Carbohydrate (g) | Dietary Fibre (g) | Sodium (mg) |
Soup, lotus root with pork rib | 93 | 10 | 3 | 0.0 | 57 | 6 | 3.2 | 626 |
Total (per serving) | 93 | 10 | 3 | 0.0 | 57 | 6 | 3.2 | 626 |
Note: 1 serving = 1 soup bowl
2) Orange,
Nutritional value of orange, 1 serving:
Ingredient | Energy (kcal) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Carbohydrate (g) | Dietary Fibre (g) | Sodium (mg) |
Orange, unspec type, raw | 46 | 1 | 0 | 0.0 | 0 | 10 | 2.2 | 2 |
Total (per serving) | 46 | 1 | 0 | 0.0 | 0 | 10 | 2.2 | 2 |
Note: 1 serving = 1 whole orange
Supper: 9.25pm
1) Marie biscuits, 1 serving
Ingredient | Energy (kcal) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Carbohydrate (g) | Dietary Fibre (g) | Sodium (mg) |
Biscuit, marie | 123 | 2 | 3 | 1.6 | 4 | 22 | 0.6 | 67 |
Total (per serving) | 123 | 2 | 3 | 1.6 | 4 | 22 | 0.6 | 67 |
Note: 1 serving = 4 pieces
2) Milo, 1 sachet worth of milo powder
Ingredient | Energy (kcal) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Carbohydrate (g) | Dietary Fibre (g) | Sodium (mg) |
Milo, 3-in-1, powder | 130 | 4 | 4 | 2.5 | N.A | 21 | 0.0 | 96 |
Total (per serving) | 130 | 4 | 4 | 2.5 | 0 | 21 | 0.0 | 96 |
Note: 1 serving = 1 sachet-full of milo powder
Overall Analysis:
| Period of Analysis: 25/02/2012 - 25/02/2012 | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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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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Reflections:
There is again another significant improvement in the amount of fat and sodium consumption as compared to the previous days.
However, there is little improvement in the amount of calcium and dietary fibre I am consuming.
An adequate intake of dietary fibre can help to promote proper bowel functions, reduce blood cholesterol and control blood glucose levels. Dietary fibre can also help to make you feel full longer, which could help to reduce the intake of food and thus less intake of fats, etc. Dietary fibre can only be obtained from plant-based foods. We should have at least 2 servings of fruit and 2 servings of vegetables everyday. One should choose fresh fruit or vegetables rather than the juice, and eat the skin (if edible) of cleaned fruit or vegetables. We could replace meat-based dishes with beans, peas or lentils in our diet on alternate days. Alternatively, we could try to consume 1 serving of wholegrain products from the rice and alternatives group daily, for example unpolished rice and wholemeal bread.
As for calcium, if inadequate, one may be at risk of developing osteoporosis, a condition where the bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs.
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