Day 3, 25 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

Lunch: 1.30pm

1) Hokkien Mee, 1 serving

Ingredient Energy (kcal) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Carbohydrate (g) Dietary Fibre (g) Sodium (mg) HOKKIEN PRAWN MEE, fried 295 10 11 4.2 75 39 2.5 805 Total (per serving) 295 10 11 4.2 75 39 2.5 805

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
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 910 117.7 36.8 31.4 13.8 202.0 480.9 9.4 1,933.8 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 47 41 61 49 64 104 48 48 150
View graph of actual nutritional intake compared against RDA Energy  47% Carbohydrate  41% Protein  61% Total Fat  49% Saturated Fat  64% Cholesterol  104% Calcium  48% Dietary Fibre  48% Sodium  150%   0   50 100 150 200 250 300 350 % RDA Met
Table showing the % of total calories of diet versus recommendation
% of total energy intake   Your diet Recommendation Total Carbohydrates 52% 55 - 65% Total Protein 16% 10 - 15% Total Fat 31% 25 - 30%

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.