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.

Analysing Day 1

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Analysing Day 1

As for this day, on the way to Malaysia, I ate mostly manafactured and artificial food, so I decided to use the Healthy Diet Pyramid to analyse my diet for today.

Rice and Alternatives:

Polished Rice = 2 servings

Total: 2 servings

Fruits and vegetables

Mandarin Oranges = 1 serving

Spinach = 1 serving

Lotus soup (lotus) = 1/2 serving

Total: 2.5 servings

Meat and Alternatives

Bah Qua : 2 servings

Fried Fish: 1 serving

Lotus Soup (pork) : 1 serving

Total: 4 servings

Fats, oils, sugar, salt

There was a great amount of fat and oil used in the bah qua and fried fish. There was also a lot of sugar used in skittles and chocolate cake, thus I would conclude that the amount of fats, oils, sugar and salt used is way over the recommended amount.

Conclusion

During Day 1, eve of CNY, my diet is very unbalanced due to too little carbohydrates, and too much fats, oils, sugar, and salt. However my amount of vegetables and meat is relatively okay though I should try to tone that down as well.

I should also try to eat more rice, bread, etc, and use wholegrain instead of polished rice. This was help in my intake of carbohydrates tremendously. I will try to cut down on sweet things such as candy as well.

Day 1

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Day 1

Time	Food	Amount
12.00 pm	Chocolate Cake	3 slices
12.30 pm	Skittles	½ Packet
2.00 pm	Bah Qua	2 pieces
4.00 pm	Mandarin oranges	2 fruits
7.00 pm	Yu Sheng	1 Plate
7.20pm	Lotus Soup	½ bowl
7.20pm	Rice	1 bowl
7.20pm	Fried fish		½ plate
7.20pm	Spinach		½ Plate

The first day was on the drive to Malaysia, thus the ridiculous intake of sugar on the way there. When I reached, I had dinner with my relatives. I think that this is probably more than the RDDA of someone my age, but as this was CNY, it was quite out of the ordinary.