Hello, blog visitors. I’m Shermaine Ng Kai Lin from class 207 of Raffles Girls’ School, doing this for my aesthetics project (Food and Nutrition).
This blog generally shows the ways of how healthy eating can be achieved, and I have proposed a healthy and balanced dish. I have also put up my 3-day diet (please do comment) and shown ways of improvements for my diet.
Please give general comments on my diet, the healthy dish I have propoosed and my view of healthy eating.
REFLECTIONS
From this module (food and nutrition), not only have I learned how to cook and prepare dishes, I have also learnt what a healthy diet is like. I have started to take note more of the nutritional values of the food products I consume. When shopping for frozen food products, such as pizzas,or canned foods, I have learnt how to look out for the amount of trans fat in these products to avoid an unhealthy diet.Also, I have decided to include more activities into my daily lifestyle to burn off excess calories gained by my body when too much unhealthy food has been consumed.
All in all, I have learnt how to choose food of higher nutritional value and of lower fat and cholesterol content. This would enable me to lead a healthier lifestyle and avoid obesity and diseases such as coronary heart disease and stroke.
Why is it important to know how to cook my own dishes?
I would be able to monitor the ingredients in my dishes, and be aware of the amount of salt, sugar and oil I use. Also, by cooking my own dishes, I know what ingredients to add to make the dish taste better but at the same time also healthy. Thus, through cooking, I can better be in control of my diet.
Why is understanding Food and Nutrition important?
Our teacher has gone through various slides with us which shows the nutrional values of several types of foods, amount of fats, energy and proteins. This would let us know what food we should avoid when eating out so as to ensure a healthy diet.
How has this PT helped you?
Most importantly, through the use of hpb tools, I am more aware of how I should change my diet for a healthier choice. I also know why my diet should be improved, and through the proposed dish, I'll try to eat more balanced and healthy meals.
<<< Click here. Look at other posts.
COMMENTS ON VANESSA CHONG'S BLOG http://www.chocolateblobbie.blogspot.com/
Vanessa's diet is generally a healthy one, but she should cut down slightly on her sodium intake and take more fruits and vegetables. I notice that she does not consume fruits after meals and she should do so as fruits contain a high amount of dietary fibre which are essential in one's health. Also, she should consume more dairy products as they are high in calcium. Calcium promotes healthy bones, thus I suggest that she drinks at least a glass of milk daily.
COMMENTS ON KWAN JING YI'S BLOG http://chickentomyheart.blogspot.com/
Jingyi's diet is not very healthy as she consumes too much food which is high in sugar. Also, her lunch is often not proper and this would lead to imbalanced meals. Thus, by consuming such food, her fat and cholesterol level would be high but the energy provided is insufficient. Thus I think that she should consume more of energy food such as noodles, rice and bread. She should also consume more fruits and vegetables. She should also eat more dairy products as her body lacks calcium.
COMMENTS ON CHUA WEI QI'S BLOG http://chuaweiqi.blogspot.com/
Wei Qi's diet is relatively unhealthy as she consumes too much cholesterol and fat, from foods such as chilli crab, pork chop(deep fried, high in fats) and eggs. This could lead to obesity and heart problems. Also, her intake of calcium is insufficient and I think she should consume more dairy products such as milk and cheese to replenish her lack of calcium.
Bold Underlined Italics
According to the HPB calculation of my BMI, I am currently in the underweight range as my BMI is 17.7. This shows that I am not in risk of any obesity-related problems.
Proposed Dish
Tuesday, May 18, 2010 / 6:11 AM
1) Stir-fried vegetables
2) Steamed Tofu with pickles
3) Fried Fish
4) Steamed cabbage with meatballs
5) One bowl of rice
6) One bowl of vegetable soup
This dish consists of two types of vegetables- spinach and cabbage. The spinach is stir-fried with ikan bilis, onion and garlic, while the cabbage is cooked with soup and meatballs. My meal also includes fried fish, fried with vegatable oil and tofu, which is steamed with pickles. Rice is steamed. The vegetable soup is made by boiling water together with cabbage and hand-made meatballs.
Why do I think it is healthy?
I think that this dish is healthy as it is an improvement compared to my previous meals. It contains only one fried dish- fried fish, and I have tried including as much steamed dishes in my meal as possible. This would thus help to lower the cholesterol and fat level in my dishes. Also, by including more vegetables in my dish, the content of dietary fibre in my meal would be increased.
(Name) Shermaine
Monday, May 10, 2010 / 5:57 AM
Third Day
Breakfast
Milk with Kokocrunch (3/4 cup)
100ml water
Red bean bun
100ml water
Lunch
One pepper chicken burger
200ml water
100ml
Dinner
One bowl of rice
Stir-fried vegetables (3/4 cup)
Steamed fish
Fried egg with meat pieces
Tofu
One bowl of seaweed soup
One banana
Milk with cereal
(Name) Shermaine
Sunday, May 9, 2010 / 8:41 AM
Second Day
Breakfast
Milk with KoKocrunch(3/4 cup)
One piece of bread with sausage and cheese
One glass of water
-Exercise-
Lunch
Chicken Rice:
Lettuce (3/4 cup)
One bowl of rice
One fish cake
One steamed chicken drumlet
One glass of water
One banana
Snacks
One glass of water
One chocolate (Kinder Bueno)
One piece of bread with peanut butter and nutella
One glass of water
Dinner
One bowl of wanton noodles
Vegetables (a few leaves)
One glass of water
One piece of papaya
Milk with Cereal
(Name) Shermaine
Saturday, May 8, 2010 / 10:55 PM
First Day
Breakfast
Milk with Kokocrunch (3/4 cup)
3 glasses of water
One chicken burger from McDonald's-Exercise-
Lunch:
Chicken noodles
One fishball
Vegetables (1/2 a cup)
Egg (one hard-boiled egg)
Apple (one full apple)
-Exercise-
Snacks:
Chocolate
One glass of water
Two Pieces of White Bread with peanut butter and Nutella
One glass of water
Dinner:
One bowl of rice
Fish with tomato sauce
One piece of fried egg with spring onion
Mixed vegetables (3/4 cup)
One bowl of chicken soup
One banana
One glass of water
Milk with cerealLabels: FOOD
(Name) Shermaine
HEALHTY EATING
Basing my diet on the Healthy Food Pyramid. Ways to a healthy diet.
-Eat a variety of food. This means eating different foods from the four food groups daily and eat a balanced diet. This means eating the recommended number of servings of food from the four food groups daily.
Meat andalternatives: 2-3 servings; fruits and veggies: 2 servings; rice and alternatives 5-7 servings.
Increase intake of wholegrain food by including at least 1 serving of the following in my daily meals:
• oat porridge
• wholemeal or wholegrain breads
• brown rice
• brown rice beehoon
• wholemeal spaghetti
• chapati
• wholemeal biscuits and crackers
• desserts made from black glutinous rice (bubur pulut hitam) and
white wheat (bubur terigu)
Buy packaged grain products with ‘whole’ stated on the ingredients
list, such as ‘whole grains’ and ‘whole wheat’.
I think I have included sufficient fruits and vegetables in my diet. However, I think that I am consuming too much of foods high in fats and would improve on this by choosing other foods which are eually fulfilling but more healthy. However, I am not in risk of being obese as I exercise regularly and my BMI is 17.7, which is in the healthy range.
Reducing Total Fat
For example, to reduce total fat in my diet, I can use less oil or fats when cooking and use fats sparingly. Also, I can use lean cuts of meat and poultry, and remove visible fats and skin. When eating out, ask for leass fat or oil in your food. Choose reduced fat or skimmed milk and dairy products instead of full cream varieties. Choose plain rice over flavoured rice, and cut down on teh use of sweetened condensed milk or creamers.
Reducing Saturated Fat
To reduce saturated fat in my diet, I shall reduce intake of 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 bevarages. Cutting down or limiting such sources oif fat will help to reduce saturated fat intake.
Reducing Sodium
To reduce sodium in my diet, I should reduce the use of salt and sauces when preparing or cooking food and try flavouring foods with natural seasonings like lemon juice or herbs and spices. Choose fresh food over processed foods. When eating out, ask for less sauces or gravy in dishes.
Reducing cholesterol
To reduce cholesterol in my diet, I can replace meat with beans, peas, lentils or bean products 3 times a week. For healthy adults an dadolescents, limit eggs to 4 per week. In recipes, try to replace part of the use of whole eggs with just the egg white. Shellfish, shrimps, crabs, cuttlefish etc as well as organ meats should be eaten no more than twice a week and in small portions.
Increasing calcium
To increase calcium in my diet, I can consume calcium-enriched breads and biscuits, green leafy vegetables, calcium-fortified juices, high0calcium soya bean milk, ikan bilis, sardines (with bones), tofu, as well as milk and other dairy products.
LALALA
This dish consists of two types of vegetables- spinach and cabbage. The spinach is stir-fried with ikan bilis, onion and garlic, while the cabbage is cooked with soup and meatballs. My meal also includes fried fish, fried with vegatable oil and tofu, which is steamed with pickles. Rice is steamed. The vegetable soup is made by boiling water together with cabbage and hand-made meatballs.
