Day 2, 24 February 2012

Breakfast: 6.15am

1) A glass of milk, 1 serving

Nutritional value of full-cream milk:

Ingredient Energy (kcal) Protein (g) Total Fat (g) Trans Fat(g) Cholesterol (mg) Carbohydrate (g) Calcium (mg) Sodium (mg) Milk, fluid, whole 198 9.6 11.4 0.6 34 14.4 360 106 Total (per serving) 198 9.6 11.4 0.6 34 14.4 360 106

Note: 1 serving = 1 cup

2) Wheatmeal biscuits:

Nutritional value:

Ingredient	Energy (kcal)	Protein (g)	Total Fat (g)	Saturated Fat (g)	Cholesterol (mg)	Carbohydrate (g)	Dietary Fibre (g)	Sodium (mg)
Biscuit, wheatmeal	135	2	5	2.4	5	20	1.7	127
Total (per serving)	135	2	5	2.4	5	20	1.7	127

Note: 1 serving = 3 pieces

Recess: 11.50am

1) 1 piece of honeydew, 1 serving:

Ingredient	Energy (kcal)	Protein (g)	Total Fat (g)	Saturated Fat (g)	Cholesterol (mg)	Carbohydrate (g)	Dietary Fibre (g)	Sodium (mg)
Melon, honeydew, raw	23	0	0	0.0	0	6	0.5	7
Total (per serving)	23	0	0	0.0	0	6	0.5	7

Note: 1 serving = 1 slice

2) 1 piece of papaya, 1 serving

Ingredient	Energy (kcal)	Protein (g)	Total Fat (g)	Saturated Fat (g)	Cholesterol (mg)	Carbohydrate (g)	Dietary Fibre (g)	Sodium (mg)
Papaya, raw, flesh only	32	0	0	0.0	0	8	0.9	8
Total (per serving)	32	0	0	0.0	0	8	0.9	8

Note: 1 serving = 1 piece

Dinner: 7pm

1) White rice with green vegetables, fish and tofu:

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 green vegetable, 1 serving:

Ingredient	Energy (kcal)	Protein (g)	Total Fat (g)	Saturated Fat (g)	Cholesterol (mg)	Carbohydrate (g)	Dietary Fibre (g)	Sodium (mg)
Vegetable, dark green leafy, unspecified, boiled, drained	14	1	0	0.0	0	2	1.2	36
Total (per serving)	14	1	0	0.0	0	2	1.2	36

Note: 1 serving = 1 portion

Nutritional value of fish, 1 piece:

Ingredient	Energy (kcal)	Protein (g)	Total Fat (g)	Saturated Fat (g)	Cholesterol (mg)	Carbohydrate (g)	Dietary Fibre (g)	Sodium (mg)
Fish, sweet and sour	42	2	2	1.0	6	3	0.0	61
Total (per serving)	42	2	2	1.0	6	3	0.0	61

Note: 1 serving = 20g

2) Corn soup 

Nutritional value of tofu, 1 plate (16cm):

Ingredient Energy (kcal) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Carbohydrate (g) Dietary Fibre (g) Sodium (mg) Tofu, with minced pork+mushroom, steamed 118 12 7 1.5 16 2 1.5 398 Total (per serving) 118 12 7 1.5 16 2 1.5 398

Actual intake: 2 pieces of tofu

3) Apple, whole

Nutritional value of apples, 1 serving:

Ingredient	Energy (kcal)	Protein (g)	Total Fat (g)	Saturated Fat (g)	Cholesterol (mg)	Carbohydrate (g)	Dietary Fibre (g)	Sodium (mg)
Apple, eating, average, raw, peeled	53	0	0	0.0	0	14	1.7	0
Total (per serving)	53	0	0	0.0	0	14	1.7	0

Note: 1 serving = whole apple

Overall Analysis:

	Energy (kcal)	Carbohydrate (g)	Protein (g)	Total Fat (g)	Saturated Fat (g)	Cholesterol (mg)	Calcium (mg)	Dietary Fibre (g)	Sodium (mg)
Average intake per day	1,473	145.5	70.5	69.1	31.6	178.5	813.8	8.7	1,952.4
Recommended Daily Allowance (RDA)	1,936	290.4	60.6	64.5	21.5	193.6	1,000.0	19.4	1,291.5
% of recommendation met	76	50	116	107	147	92	81	45	151

My diet has significantly improved in terms of the amount of fat intake and sodium intake. However, it is still higher than the recommended amount. I need to continuously be cautious about what I eat. However, I must take into consideration a margin for error as the data above may not be entirely correct as many of the quantities are roughly estimated. 

While researching on this topic of Nutrition, I have learned that the concept of eating healthily is often misunderstood to mean eating bland and tasteless foods. Whilst eating nutritious and healthy food, we are also able to taste good food. 

For example: BBC Good Food has a whole list of recipes that are delicious, visually appealing and very healthy at the same time: http://www.bbcgoodfood.com/content/recipes/favourites/healthy/

I would print several recipes out to try out at home! :) Although my diet is currently not ideal, I would take small steps to change it, starting with taking the initiative to share my findings with my parents and urge them to try the healthier recipes! :)