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.