Yours Truly
hey anyone who has happened to pass by my blog :D
this is qingyun's blog for her aesthetics food and nutrition project! feel free to look at all the stuff i'll be posting for the project. it's mostly about food and fats and food, which is actually already pretty much obvious, but i just wanted to say :D
Tagboard
Exits
Sarah's F&N blog
Erica's
Vivian's
Link
Link
Archives
2010/09
Credits
Host: Blogger
Software: Adobe Illustrator CS 2, Macromedia Flash Pro 8
Resource: 1
Layout © Xavqior
|
Wednesday
Sarah - http://asparagusjelly.livejournal.com/Sarah! I like how neat and pretty your blog is. The yoghurt salad was so cool! Haha your analysis-es are all so deep and organised :D Especially the part where you sort the results out into negative and positive :D and also telling us the limitations!
Hi Vivian! I like the way you organise your stuff - Day 1, Day 2, Day 3 all got their own different results! YOU MUST GET MORE DIETARY FIBRE. heeheee
HAHA OMG YOU ARE DA COOKING MAMA WHO LIKES PEPPER. MRS WONG! Erica called herself the SPICE GIRL :OOOO
Anyways, I think your analysis of everything is very thorough too, like Sarah! Really offers me so much more details about your diets :D
Labels: feedbacks
22:31
my blog is so messy! :OOOOOOOOOO
oh well. shall do reflections now (:<)
What have you learnt about your eating habits? I like to eat unhealthy foods. ._. I eat waaaaaaaay too much saturated fat and sodium for my own good! AND I ONLY MET 42% OF THE REQUIRED CALCIUM! Therefore, I conclude that I learnt that my eating habits are NOT GOOD. NOT GOOD for my own good. D:
Do you consider your diet a healthy one? Why? Not really, because although some of my dietary needs are quite okay (72%-98%), BUT... as I mentioned in the above answer, I HAVE TOO MUCH SATURATED FAT, SODIUM AND TOO LITTLE CALCIUM - which may lead too really baaaaaad problems such as:
-HIGHER RISK OF HEART STROKE (NOONONONONONOO) -OR HEART DISEASES IN GENERAL (>:OOOOOOOOOO) -AND MY BONES WILL WEAKEN WITHOUT ENOUGH CALCIUM AND MAY GAIN FRACTURES EASILY!
Are the suggested nutritional tools useful? How? Yes, I think that they are useful because they told me more about the risks I am facing with my current diet, and a general table of my total calories versus the recommended amount, hence showing me what aspects I need to improve, and what to watch when I eat.
Why is your suggested one-dish meal healthy? My suggested one-dish meal is healthy! Because all of the nutritional values are much less then the previous dish - eg. saturated fat is only 0.6g!!!! It can help me in lowering my saturated fat intake :D and the rest of the nutritional values too.
p.s. hahaha i find it so amusing that while i'm doing this pt, my mum is telling my brother about how they kill pigs to eat in her hometown :D
Labels: reflections
22:30
hmm.. i think that a dish i can improve on is the :"Fishball with Maggi e Mee in soup" I ate on Day 2
I can replace it with: My chicken macaroni soup!
NICE RIGHT?! NICE RIGHT?!! okay i shall go to the hpb now (again...) to check on how much healthier this is then my "Fishball with Maggie Mee in soup"
so i went to the hpb website and used this toolthat i found on Sarah's blog :D thanks sarah!
and got the results for my Fishball with Maggie Mee in soup | Ingredient | Energy (kcal) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Carbohydrate
(g) | Dietary Fibre (g) | Sodium (mg) | | Noodles, Myojo, dried, chicken abalone, with seasoning | 574 | 12 | 22 | 11.4 | 0 | 81 | 4.5 | 2,836 | | NOODLES, FISHBALL, SOUP | 551 | 30 | 10 | 2.4 | 40 | 88 | 8.8 | 2,913 | | Total (per serving) | 1,124 | 42 | 32 | 13.8 | 40 | 169 | 13.3 | 5,748 |
|
| |
|
|
and my
Chicken Macaroni Soup
| Recipe Name | : | Macaroni | | No. of serving(s) | : | 1 | |
Recipe Analysis
| | Ingredient | Energy (kcal) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Carbohydrate
(g) | Dietary Fibre (g) | Sodium (mg) | | Macaroni, chicken, soup | 199 | 15 | 1 | 0.5 | 29 | 31 | 1.0 | 1,710 | | Carrot, boiled | 70 | 2 | 0 | 0.1 | 0 | 16 | 5.1 | 103 | | Mushroom, boiled, drained | 2 | 0 | 0 | 0.0 | 0 | 0 | 0.1 | 0 | | Celery, raw | 2 | 0 | 0 | 0.0 | 0 | 0 | 0.3 | 6 | | Potato, without skin, boiled | 58 | 1 | 0 | 0.0 | 0 | 14 | 1.2 | 3 | | Total (per serving) | 330 | 19 | 2 | 0.6 | 29 | 61 | 7.8 | 1,822 |
|
| |
|
|
|
Hence, my Chicken Macaroni Soup is much better! :D |
Labels: hpb
22:10
So I visited the hpb website, put in all my food details and here's the results:
http://www.hpb.gov.sg/hpb/ere/ere070306.asp
| Food Info Search
Based on the information you have provided, your daily energy requirement is estimated to be 1,769 kcal. This energy requirement is the level of calorie intake from food that will balance the calories your body burns, thus maintaining your weight. For weight loss, you should consume fewer calories and be more active. If you need to gain weight, consume more calories than your body requires. | | | | | | Period of Analysis: 30/08/2010 - 01/09/2010 | | | | En ergy (kcal) | Car bo hy drate (g) | Protein (g) | Total Fat (g) | Sat ura ted Fat (g) | Ch oles terol (mg) | Calcium (mg) | Die tary Fibre (g) | So dium (mg) | | Average intake per day | 1,695 | 240.7 | 61.1 | 55.5 | 24.4 | 144.3 | 422.9 | 12.7 | 3,602.7 | | Recommended Daily Allowance (RDA) | 1,769 | 265.3 | 48.4 | 59.0 | 19.7 | 176.9 | 1,000.0 | 17.7 | 1,179.7 | | % of recommendation met | 96 | 91 | 126 | 94 | 124 | 82 | 42 | 72 | 305 |
| | |
View graph of actual nutritional intake compared against RDA | Energy | 
| |  96%
|
| | Carbohydrate |
| |  91%
|
| | Protein |
| |  126%
|
| | Total Fat |
| |  94%
|
| | Saturated Fat |
| |  124%
|
| | Cholesterol |
| |  82%
|
| | Calcium |
| |  42%
|
| | Dietary Fibre |
| |  72%
|
| | Sodium |
| |  305%
|
| | | | 
| | 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 | 57% | 55 - 65% | | Total Protein | 14% | 10 - 15% | | Total Fat | 29% | 25 - 30% |
|
| |
Nutrition messages based on results
Saturated Fat Your intake of saturated fat was higher that the recommended amount. An excess of saturated fat can raise your blood cholesterol, subsequently increasing your risk of heart disease.
The main sources of fat in our diet are also the sources of saturated fat! These include coconut-milk based foods, blended oil (usually used in commercial cooking), flavoured rice (e.g. chicken rice, nasi lemak, nasi briyani) and creamer/whitener/condensed and evaporated milk in beverages. Cutting down or limiting such sources of fat will also help to reduce saturated fat intake.
Sodium Your sodium intake was greater than the recommended amounts. Sodium acts like a sponge, holding water in our body. Excess sodium increases the blood volume, which then raises the pressure in our blood vessels. Hypertension or high blood pressure increases the risk of stroke and heart attacks.
The main source of sodium in our diet comes from salt (sodium chloride) and sauces added during cooking or at the table. To cut down on sodium intake, gradually reduce the use of salt and sauces when preparing or cooking food so that your taste buds have the chance to adjust. Try flavouring foods with natural seasonings like lemon juice or herbs and spices. Choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, ask for less sauces or gravy in dishes.
Calcium You were not getting enough calcium in your diet. Without adequate calcium, you may be at risk of developing osteoporosis, a condition where your bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs.
Increase your calcium intake from a variety of sources. 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. Your body can make this vitamin after sunlight hits your skin. You can easily obtain enough by getting at least 30-60 minutes of sunlight a day.
Aside from eating wisely, remember to make exercise a part of your life. Exercise helps to burn fat, tone your muscles, improve your stamina, relax and sleep better, as well as keep you alert and study better! Exercise at least 20 to 60 minutes, 3 to 5 times a week, until you sweat and breathe deeply without getting breathless. Choose an exercise that you enjoy, and try a variety so that you don’t get bored. Keep your exercise routine simple, fun and interesting.
 When shopping for food, look out for products with the Healthier Choice Symbol. These products are lower in total fat, saturated fat, sodium and/or dietary fibre content compared to other products in the same category.
Note: The messages provided here are only intended as a guide - see a qualified health professional for more advice and information. | | |
|
|
Labels: hpb
21:30
|
