Nutrition
Calcium helps build/to support development of strong bones and health.
Protein helps in tissue building and growth.
Carbohydrates take the form of sugars, and is one of the main sources supplying the body with energy. Studies has shown that at least 55% of our daily calories should come from carbohydrates.
Fats are commonly misunderstood to be "bad" for health. However, in actual fact, fats provide many benefits if taken in moderation. Fats are able to provide high amounts of energy to the body and many other benefits:
- Elevate mood, resulting in less depression
- Improve cognitive function in the elderly
- Improve learning and attention span in school-children
- Improve vision, especially night vision
- Lower the risk of cardiovascular disease
- Lowers the risk of breast and colon cancer
- Promote healthy skin
The main function of iron is to help carry oxygen from the lungs to the muscles and other organs. About 30% of the body’s supply of iron is in storage, ready to be replaced if any is lost. If the body is low in iron, the oxygen consumption will slow down, therefore causing fatigue, irritability and headaches to occur.
Fibre has many benefits:
§ Combats constipation
§ Soften and expand stool volume, speeding up fecal transit and elimination.
§ Soluble fibre from barley, oats, some fruit and vegetables can help regulate blood sugar swings and by lowering serum cholesterol, protect against heart disease.
§ Soluble fibres such as pectin, bean and oat gums, and the types in legumes (chickpeas, pinto or kidney beans), could reduce excess blood fats.
§ May improve by diets rich in fibre, through its cholesterol lowering effects.
§ In the bowel, bacteria converts fibre into short chain fatty acids, which provide energy for the body and may help protect against cancer.
Sodium stimulates muscle contraction, helps to keep calcium and other minerals soluble in the blood, as well as stimulating the adrenal glands. It also aids in preventing heat strokes. However, high sodium levels can cause high blood pressure.
Vitamins
- Support and increase the rate of metabolism
- Maintain healthy skin, hair and muscle tone
- Enhance immune and nervous system function
- Promote cell growth and division, including that of the red blood cells that help prevent anemia
- Reduce the risk of pancreatic cancer
Breakfast: 6.10am
1) A glass of milk, 1 serving
Nutritional value of full-cream milk:
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Note: 1 serving = 1 cup
2) One slice of bread with 3 slices of extra thin ham
Nutritional value of bread:
Ingredient | Energy (kcal) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Iron (mg) | Carbohydrate (g) | Dietary Fibre (g) | Sodium (mg) |
Bread, Gardenia, white, high fibre | 75 | 2.8 | 0.5 | 0.25 | 1 | 15.6 | 0.7 | 125 |
Total (per serving) | 75 | 2.8 | 0.5 | 0.25 | 1 | 15.6 | 0.7 | 125 |
Note: 1 serving = 1 slice
Vitamin B1, Thiamine (mg) | 0.22 |
Vitamin B2, Riboflavin (mg) | 0.135 |
Vitamin B3, Niacin (mg) | 1.44 |
Nutritional value of three extra thin slices of ham:
(http://www.hpb.gov.sg/hpb/ere/ere070205.asp)
Ingredient | Energy (kcal) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Carbohydrate (g) | Dietary Fibre (g) | Sodium (mg) |
Ham, honey baked | 70 | 11 | 2 | 0.7 | 28 | 2 | 0.0 | 786 |
Total (per serving) | 70 | 11 | 2 | 0.7 | 28 | 2 | 0.0 | 786 |
Note: 1 serving = 3 slices
Recess: 9.35am
Rice with scrambled eggs and 2 pieces of seaweed chicken (a chicken nugget wrapped in seaweed)
Nutritional value of 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 |
Nutritional value of scrambled eggs:
Ingredient | Energy (kcal) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Carbohydrate (g) | Dietary Fibre (g) | Sodium (mg) |
Egg, hen, scrambled with whole milk, butter and pepper | 99 | 6 | 8 | 3.7 | 192 | 0 | 0.0 | 86 |
Total (per serving) | 99 | 6 | 8 | 3.7 | 192 | 0 | 0.0 | 86 |
Note: 1 serving = 1 whole egg
Nutritional value of seaweed chicken
Ingredient | Energy (kcal) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Carbohydrate (g) | Dietary Fibre (g) | Sodium (mg) |
Chicken nugget, with seaweed, Japanese style, deep fried | 48 | 4 | 3 | 0.9 | 7 | 2 | 0.5 | 145 |
Total (per serving) | 48 | 4 | 3 | 0.9 | 7 | 2 | 0.5 | 145 |
Note: 1 serving = 20 g
Dinner: 7pm
1) Brown rice with cabbage with prawns and one piece of luncheon meat
Nutritional value of brown rice, 1 serving:
| Ingredient | Energy (kcal) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Carbohydrate (g) | Dietary Fibre (g) | Sodium (mg) |
| Rice, brown, boiled | 63 | 1 | 0 | 0.1 | 0 | 13 | 0.6 | 1 |
| Total (per serving) | 63 | 1 | 0 | 0.1 | 0 | 13 | 0.6 | 1 |
Note: 1 serving = 42g
Nutritional value of cabbage, 1 serving:
Ingredient | Energy (kcal) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Carbohydrate (g) | Dietary Fibre (g) | Sodium (mg) |
Cabbage, boiled, drained | 7 | 0 | 0 | 0.0 | 0 | 1 | 0.7 | 2 |
Total (per serving) | 7 | 0 | 0 | 0.0 | 0 | 1 | 0.7 | 2 |
Note: 1 serving = 30g
Nutritional value of luncheon meat, 1 piece:
Ingredient | Energy (kcal) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Carbohydrate (g) | Dietary Fibre (g) | Sodium (mg) |
Luncheon meat with egg, fried | 74 | 3 | 7 | 2.4 | 44 | 1 | 0.5 | 97 |
Total (per serving) | 74 | 3 | 7 | 2.4 | 44 | 1 | 0.5 | 97 |
Note: 1 serving = 1 slice = 25g
2) Corn soup
Nutritional value of corn, 1 bowl:
Ingredient | Energy (kcal) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Carbohydrate (g) | Dietary Fibre (g) | Sodium (mg) |
Soup, corn and chicken | 107 | 6 | 6 | 2.1 | 48 | 9 | 0.7 | 617 |
Total (per serving) | 107 | 6 | 6 | 2.1 | 48 | 9 | 0.7 | 617 |
Note: 1 serving = 1 bowl of 16 ½ cm
3) Grapes
Nutritional value of grapes, 1 serving:
Ingredient | Energy (kcal) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Carbohydrate (g) | Dietary Fibre (g) | Sodium (mg) |
Grape, black, unspecified type, raw | 32 | 1 | 0 | 0.0 | 0 | 7 | 0.2 | 2 |
Total (per serving) | 32 | 1 | 0 | 0.0 | 0 | 7 | 0.2 | 2 |
Note: 1 serving = 50g
Overall Analysis:
According to the Health Promotion Board, as a 13-going-14 year old, this is my recommended dietary allowance for normal healthy persons my age:
Age Group | Height | Weight | Protein | Iron | Vit A | Vit D | Thiamin | Riboflavin | Niacin Equiv | Vit B12 | Folic Acid | Ascorbic Acid | |
12 - < 14 yrs | 157 | 46.5 | 63 | 18 | 725 | 2.5 | 0.84 | 1.26 | 13.9 | 2.0 | 200 | 30 | |
14 - < 16 yrs | 161 | 52 | 66 | 18 | 725 | 2.5 | 0.86 | 1.29 | 14.2 | 2.0 | 200 | 30 | |
Graph of actual nutritional intake compared against RDA
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| Sodium |
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| Table showing the % of total calories of diet versus recommendation | |||||||||||||||
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I think that the food I have taken today is rather balanced as there was a variety of food kinds, e.g. vegetables, fruits, meat and rice. There were some that are quite unhealthy if a large quantity is taken, e.g. luncheon meat, and I should consume less of these oily and fatty foods.
One of the key understandings from today's findings is that "fat" actually has many health benefits, contrary to the common belief that it is "very bad for health" and that we should not consume fatty foods. In fact, if we were to consume zero fats, our health would be greatly affected and it could possibly lead to higher chances of fatal diseases and death.
I have exceeded the amount of fats I should be taking. It may have been due to the eggs and the luncheon meat. I have to take into consideration of this and consume less fatty, sweet and oily foods as they increase the chance of many fatal conditions, e.g. heart diseases or high blood pressure. Also, my sodium intake is also above the recommended amount. I should consume less salt and sauces as excess sodium could possibly cause hypertension.
I am lacking in calcium and dietary fibre. To increase the amount of calcium, I have to 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. The human body can make this vitamin after sunlight hits the skin and thus I should receive sunlight for about 30-60 minutes everyday.
Eating healthily is an essential part of our lives. To keep fit and healthy, we have to consume a balanced diet, one that includes whole-grains, vegetables, fruits, meat, etc. Snacks or food that have large amounts of sugar and salt may be delicious but must be eaten in moderation. After all, too much of anything is bad!
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