Evaluations

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Evaluations

Kai Wen's Blog

I think that you used your 3 different tools to measure your diet quite well, and you eat quite regularly for the second and third day. Do take note that you really must eat more dear, it's not healthy to eat like that for too long! You definitely need to increase in protein and in fat. These will help you to stay warm in cold weather, and to cushion your blows and protect your organs! Good job on the overall layout of the blog, it was easy to read and enjoyable. I also liked how you put a conclusion for the second and third days. Your healthy dish was good but I was hoping that would be more elaboration on it. Overall good job!

Shermaine's Blog

I think it's really cute how you literally only eat 3 meals a day! I think it would be alright for you to let up and snack a little in between, though healthy snacks like fruits or energy bars. Especially during recess! You creatively used the different analysis tools to measure on meal from each day. Though I wish you could've used one more tool, the recipe analysis was detailed and so was your energy and nutrient compositions one. It would've been good if you could have compared it to your RDDA. I'm certain that you eat a little too little, do try to eat more in order to have more energy to last throughout your day. Your healthy one dish meal was proven to be healthy well by using the recipe analysis. Good job!

Jia Qian's Blog

Your blog was a little cluttered and confusing at first, but I managed to understand it! Very detailed analysis, however I wish you could've used more than one tool to measure the days. Your diet is quite healthy and regular, good job and try to mantain that, but cut down a bit on the cholesterol and sodium. I enjoyed the fact that your home-cooked meal was really cooked at home. It was good how you tried to use less oil, but the cholesterol, as you said, was a little too high. Your diet is not "crappy" either dear, it is actually pretty good! Good job!

Reflections

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Reflections

I feel that my diet was definitely extremely unhealthy. My kcal exceeded on all three days by intense amounts. All my other components also exceeded, except for carbohydrates which I must consume more of. I should also consume more fibre in order to help my digestive system.

I do however feel that these three days are not an accurate depiction of my normal diet as this was during Chinese New Year and during that period, I am a non-stop eating machine. Hopefully, my diet now is not as crazy as the one I had during that period. It was interesting though, to actually analyse my diet properly for I have always known that I eat a lot during CNY but never knew how much exactly. Now that I know, I will not stop eating so much during CNY but I will definitely take some of my results into consideration for my normal diet.

For example, in my normal diet I do not consume a lot of carbohydrates or fibre as well, so I'm sure I can do that. I will also try to reduce the amount of sodium I eat.

Hopefully, using different tools to analyse my diet, I will be able to move toward a healthier lifestyle :)

Healthy One Dish

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Healthy Dish

My healthy dish is the chicken kebabs we made during Home Econs. The kebabs were grilled, meaning that they were healthier because no oil was used in the cooking. Many healthy ingredients such as capsicums, mushrooms and other vegetables were used in the dish as well. The chicken was not too fatty and no excessive sodium was used in the seasoning.

Analysing Day 3

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Analysing Day 3

As I had quite a large range of different foods because I went to the mall, and then to the hawker centre, I decided to use the Energy and Nutrient composition of Foods to analyse my diet.

Food Info Search You have selected the following food item(s): 1. PORK, with SWEET AND SOUR SAUCE Alternate Name : Nil Description : Pork meat in flour batter previously deep fried, stir fried with sweet and sour sauce Edible Portion : 100% Per Serving : 215 g 2. Kailan with beef slice, fried (Click on food name to view picture) Alternate Name : jie- lan chau nu rou kailan daging lembu Description : N/A Edible Portion : 100% Per Serving : 334 g 3. CHICKEN RICE, RICE ONLY Alternate Name : Nil Description : Steamed rice, with added garlic, ginger and oil mixture Edible Portion : 100% Per Serving : 295 g 4. Laksa lemak (Click on food name to view picture) Alternate Name : N/A Description : Noodles with prawns and fish cakes in a coconut- based soup Edible Portion : 100% Per Serving : 540 g 5. Iced jelly, served with tinned fruit (Click on food name to view picture) Alternate Name : N/A Description : Iced jelly, served with tinned fruit Edible Portion : 100% Per Serving : 561.5 g 6. Ang koo kueh, peanut filling (Click on food name to view picture) Alternate Name : N/A Description : Steamed local cake made with glutinous rice paste, with peanut filling Edible Portion : 100% Per Serving : 67.8 g 7. HOKKIEN PRAWN MEE, fried Alternate Name : Nil Description : Fried mixture of yellow noodle and thick rice vermicelli, with added prawn and cuttlefish Edible Portion : 100% Per Serving : 442 g 8. BUN, with CINNAMON Alternate Name : Nil Description : Bun made with batter with added cinnamon Edible Portion : 100% Per Serving : 65 g 9. Bak kua, pork, lean Alternate Name : chizipan Description : Grilled pork meat which is sliced very thinly Edible Portion : 100% Per Serving : 94 g The analysis (per serving) follows: Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) PORK, with SWEET AND SOUR SAUCE Kailan with beef slice, fried CHICKEN RICE, RICE ONLY Laksa lemak Iced jelly, served with tinned fruit Ang koo kueh, peanut filling HOKKIEN PRAWN MEE, fried BUN, with CINNAMON Bak kua, pork, lean 535 435 466 591 214 240 522 232 370 30 24 6 17 1 6 18 4 36 33 34 8 32 0 12 19 7 4 13.1 15.7 2.6 17.8 0.0 4.1 7.3 3.7 1.7 6.0 5.3 5.9 7.0 3.4 3.3 4.4 1.2 1.7 30 8 93 58 53 26 69 37 47 71 104 24 81 0 0 133 7 8 1,051 1,640 820 1,588 0 36 1,423 365 847

As can be seen, my total Kcal is 3605, again much higher than my recommended amount of 1905 Kcal. Though it is not as high as Kcal I still think that I should try my best to adhere to my RDDA. My sodium is definitely too high too, I hope to cut down on that. I noticed that prawn mee gave me more carbo, I think that I should try to take in more carbohydrates.

Day 3

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Day 3

On Day 3, it was my last day in Malaysia. I stayed up very late the previous night playing video games with my cousins and ate quite a few snacks to stay up. After that, I woke up very late and then went for lunch, tea, and dinner with my relatives at Sunway Lagoon. I do suppose that I ate even more than normal because it was my last day in Malaysia!

Time	Food		Amount
2.00 am	Jelly		1 cup
3.00 am	Ang Koo Kueh		3 Pieces
11.00 am	Asam Laksa		1 bowl
4.00 pm	Penang Prawn Mee		1 bowl
4.40 pm	Cinnamon Sugar Pretzel		1 piece
7.00 pm	Rice		1 plate
7.00 pm	Bak Kut Teh		1 plate
7.00 pm		Kai Lan		1 Plate
7. 00 pm		Sweet and Sour Pork		1 Plate

I really did eat quite a lot and am sure that this exceeds the RDDA by a lot, but the food was incredibly tasty and it was celebration period after all. Hopefully I managed to curb my diet after CNY!

Analysing Day 2

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Analysing Day 2

Due to the fact that I was visiting on the first day of CNY, all the food that I was eating was home-cooked and I felt obliged to eat a little at everybody's house, thus the extensive amount of food and CNY goodies.

I decided to analyse using Recipe Analysis because most of the food was home-cooked and it was more appropriate to analyse them using this.

Recipe Analysis

Ingredient Energy (kcal) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Carbohydrate (g) Dietary Fibre (g) Sodium (mg) Ang koo kueh, coconut 456 3 24 18.6 0 56 4.5 44 Nasi lemak 494 13 14 7.6 76 80 6.5 838 Popiah 375 15 22 7.3 90 29 8.1 1,351 Tapioca chip, deep fried 490 2 24 11.1 0 66 3.7 215 SALMON, RAW 61 6 4 1.1 10 0 0.0 11 Roti prata 1,196 30 38 16.8 5 185 9.6 2,204 Chicken, spicy, BBQ 860 76 61 22.3 428 3 6.4 419 Beehoon, plain, fried 250 6 5 2.4 6 46 3.6 820 Cake, chocolate, home prepared 204 4 10 6.1 58 26 0.8 275 Total (per serving) 4,387 153 202 93.2 672 490 43.3 6,176

Conclusion

According to the HPB website, my RDDA (recommended daily dietary allowance) is only 1945 kcal. This means that my energy intake of 4,387 kcal is almost four times of my RDDA of 1945 kcal. I definitely need to cut down a lot on the amount of food I consume and the amount of energy I have. Perhaps this explains why I am so hyper during CNY.

Day 2

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Day 2

Day 2 was CNY, and I went visiting. I ate a lot everytime I reached someone's house.

Time	Food	Amount
2.00 am	Ang Koo Kueh	2 pieces
11.00 am	Skittles	½ Packet
12.00 pm	Nasi Lemak	1 Plate
12.30 pm	Popiah	2 pieces
3.00 pm	Tapioca Chilli Chips	½ packet
5.00 pm	Yusheng	1 serving
7.00 pm	Roti Prata with curry	2 Pieces
7.00 pm	Barbeque chicken wing	3 Pieces
7.00 pm	Fried Mee Hoon	1 Plate
8.00 pm	Chocolate Cupcake	1 Piece
10.00 pm	­­Tapioca Chilli Chips	½ Packet

I ate an abnormal amount of food this day. Due to the fact that I stay up extremely late on CNY nights, I also eat at wee hours in the morning and almost continuously through the early morning due to visiting.

I can predict that the food is extremely unhealthy and will probably be much more than the recommended amount.