Thursday, June 24, 2010
[a] 2:47 PM
Reflections.
24 June 2010
What have you learnt about your eating habits?
I have learnt that my eating habits ate overall rather healthy as I make sure eat things from most of the food groups regularly. It is also adapted to my constant training (example: the teabreaks). However, I am eating too much unhealthy food (chocolates, biscuits, ice cream)than I should be consuming, hence I must cut down on some of these to become healthier.
Do you consider your diet a healthy one? Why?
Yes, I do consider my diet a healthy one. I usually have the right portions for all the necessary food groups daily and my family has made it a point to take fruits after every meal. I also have been brought up to eat vegetables no matter how gross it looks sometimes. It is also my habit to always eat enough for my training as seen from the teabreaks and extra carbohydrates that I frequently consume.
However, I do not eat a very nourishing breakfast and I tend to eat more unhealthy foods when I cook for myself - frozen foods. This is mostly because it is easier to cook. Also, I do not bother with diets and such because I believe that regular meals are important - if one wants to lose weight, one should exercise more and eat healthier, and not starve oneself. Therefore overall, I think I still eat rather heathily.
Are the suggested nutritional tools useful? How?
No, I honestly do not think that the suggested nutrtional tools are useful.
It takes much too long to type in everything I eat for 3 days or even just for 1 day it takes at least 15-30min for the Food Intake Assement). However, even though the Food Intake Assement as well as the Energy and Nutrient Composition of Foods are quite useful in letting us know what we eat, I do not think that we need to know exactly what our food contains. I prefer to use some of the nutritional tools are not specific (Healthy Diet Pyramid) but they do let us know roughly what we are putting into our bodies.
Why is your suggested one-dish meal healthy?
It has almost all the major food groups: vegetables, carbohydrates, fruits (I always take fruits after a meal) and meat. The only thing it is short of is cheese/yoghurt/milk.
There is also no artifical ingredients in the meal and the only thing that is not fresh is the minestrone soup. Hence I think that my suggested one-dish meal is healthy.
Cheers!
Li Wen.
24 June 2010
What have you learnt about your eating habits?
I have learnt that my eating habits ate overall rather healthy as I make sure eat things from most of the food groups regularly. It is also adapted to my constant training (example: the teabreaks). However, I am eating too much unhealthy food (chocolates, biscuits, ice cream)than I should be consuming, hence I must cut down on some of these to become healthier.
Do you consider your diet a healthy one? Why?
Yes, I do consider my diet a healthy one. I usually have the right portions for all the necessary food groups daily and my family has made it a point to take fruits after every meal. I also have been brought up to eat vegetables no matter how gross it looks sometimes. It is also my habit to always eat enough for my training as seen from the teabreaks and extra carbohydrates that I frequently consume.
However, I do not eat a very nourishing breakfast and I tend to eat more unhealthy foods when I cook for myself - frozen foods. This is mostly because it is easier to cook. Also, I do not bother with diets and such because I believe that regular meals are important - if one wants to lose weight, one should exercise more and eat healthier, and not starve oneself. Therefore overall, I think I still eat rather heathily.
Are the suggested nutritional tools useful? How?
No, I honestly do not think that the suggested nutrtional tools are useful.
It takes much too long to type in everything I eat for 3 days or even just for 1 day it takes at least 15-30min for the Food Intake Assement). However, even though the Food Intake Assement as well as the Energy and Nutrient Composition of Foods are quite useful in letting us know what we eat, I do not think that we need to know exactly what our food contains. I prefer to use some of the nutritional tools are not specific (Healthy Diet Pyramid) but they do let us know roughly what we are putting into our bodies.
Why is your suggested one-dish meal healthy?
It has almost all the major food groups: vegetables, carbohydrates, fruits (I always take fruits after a meal) and meat. The only thing it is short of is cheese/yoghurt/milk.
There is also no artifical ingredients in the meal and the only thing that is not fresh is the minestrone soup. Hence I think that my suggested one-dish meal is healthy.
Cheers!
Li Wen.
Thursday, June 10, 2010
[a] 4:34 PM
Hello!!
Modify a One-dish Meal.
10 June 2010
The dish I'm modifying is the macaroni with minestrone soup I had for lunch on the third day.
The original dish had little vegetables as well as almost no meat.
Ingredients:
- 1 packet of instant minestrone soup
- 1 carrot (sliced into bite-sized pieces)
- 1/2 a lettuce (julienne* it)
- chicken breast meat
- 1 bowl of macaroni
- a pinch of salt
- a little vegetable oil
This dish is heathier as I added carrots and lettuce as well as chicken meat to the original dish. All of these were cooked rather healthily as well, using little oil or salt and the seasoning for the chicken (it was steamed) was minimal. The added vegetables and meat make it a more balanced meal as I had almost no meat during this dish previously.
I also used more macaroni to his time to increase my cardohydrates intake. This is good as I use a lot of energy per day and more carbohydrates would increase my energy level as well as help me grow taller.
I reduced to amount of vegetable oil used when cooking macaroni. This did not affect the taste of the dish at all as the tatse comes from the soup.
All in all, I felt that this was a very tasty meal.
Cheers!
Li Wen
Modify a One-dish Meal.
10 June 2010
The dish I'm modifying is the macaroni with minestrone soup I had for lunch on the third day.
The original dish had little vegetables as well as almost no meat.
Ingredients:
- 1 packet of instant minestrone soup
- 1 carrot (sliced into bite-sized pieces)
- 1/2 a lettuce (julienne* it)
- chicken breast meat
- 1 bowl of macaroni
- a pinch of salt
- a little vegetable oil
This dish is heathier as I added carrots and lettuce as well as chicken meat to the original dish. All of these were cooked rather healthily as well, using little oil or salt and the seasoning for the chicken (it was steamed) was minimal. The added vegetables and meat make it a more balanced meal as I had almost no meat during this dish previously.
I also used more macaroni to his time to increase my cardohydrates intake. This is good as I use a lot of energy per day and more carbohydrates would increase my energy level as well as help me grow taller.
I reduced to amount of vegetable oil used when cooking macaroni. This did not affect the taste of the dish at all as the tatse comes from the soup.
All in all, I felt that this was a very tasty meal.
Cheers!
Li Wen
Tuesday, June 8, 2010
[a] 1:43 PM
Hello!!
Analysis of all 3 days of "Blog Your Diet!"
8 June 2010
In this anaylsis, I mainly made use of the Food Intake Assement tool found at the Health Promotion Board website as it seemed to be the best tool for the analysis of meals as it anaylses all the food content in the meals taken throughout the 3-day period.
These are the results of the anaylsis of the Food Intake Assement.
(click on the picture to enlarge)
Average intake per day
(click on picture to enlarge)
-Energy (kcal): 2886
-Carbohydrate (g): 437.0
-Protein (g): 09.5
-Total Fat (g): 79.4
-Saturated Fat (g): 38.9
-Cholesterol (mg): 462.7
-Calcium (mg): 630.3
-Dietary Fibre (g): 17.4
-Sodium (mg): 3,042.3
Recommended Daily Allowance (RDA)
-Energy (kcal): 1,813
-Carbohydrate (g): 271.9
-Protein (g): 51.6
-Total Fat (g): 60.4
-Saturated Fat (g): 20.1
-Cholesterol (mg): 181.3
-Calcium (mg): 1,000.0
-Dietary Fibre (g): 18.1
-Sodium (mg): 1,209.1
% of recommendation met
(click on picture to enlarge)
-Energy: 159
-Carbohydrate: 161
-Protein: 212
-Total Fat: 131
-Saturated Fat: 193
-Cholesterol: 255
-Calcium: 63
-Dietary Fibre: 96
-Sodium: 252
*Note: These results do not include PureSport as the Health Promotion Board database system did not include it. Also, I train almost everyday hence I burn more calories than the average 14-year-old girl.
The Healthy Diet Pyramid was also good gauge and was used to gain a rough idea of how much of certain groups of food I should take.
(click on the picture to enlarge it)
According to the Healthy Diet Pyramid, I am eating the healthy amount of serving per food group expect for the Fats, Oils and Sweets Group, as well as the Milk, Yoghurt and Cheese Group. For the Fats, Oils and Sweets Group, I am eating a little too much of the foods in this group and for the Milk, Yoghurt and Cheese Group, I am eating too little servings of the foods in this group. This is good and I should keep to what I am currently eating, and add more milk, yoghurt or cheese to my diet as well as cut back on sweets, chocolate and cakes.
Also, since I love to eat bread, I decided to find out what bread was made up of by using
Energy and Nutrient Composition of Food.
Here are the results:
Energy (kcal): 937
Protein (g): 29
Total fat (g): 16
Saturated fat (g): 7.9
Dietary fibre (g): 8.1
Carbohydrate (g): 168
Cholesterol (mg): 0
Sodium (mg): 1,364
Starch (g): 152.2
Sugar (g): 10
Monounsaturated fat (g): 16.8
Polyunsaturated fat (g): 2.7
Calcium (mg): 181
Iron (mg): 2.35
Potassium (mg): 232
Phosphorus (mg): 306
Zinc (mg): 2.02
Selenium (mcg): 2.02
Vitamin A (mcg): 50
B-Carotene (mcg): 144
Retinol (mcg): 27
Thiamin (mg): 0.5
Riboflavin (mg): 0.1
Vitamin C (mg): 0
Water (g): 118
Trans fatty acids (g): N.A
From here, we can see that the energy and carbohydrates bread provides is quite high. It has Vitamin A but no Vitamin C and is also rather high in fats. This should be taken for teabreak before training as it would boost the energy levels.
Cheers!
Li Wen
Analysis of all 3 days of "Blog Your Diet!"
8 June 2010
In this anaylsis, I mainly made use of the Food Intake Assement tool found at the Health Promotion Board website as it seemed to be the best tool for the analysis of meals as it anaylses all the food content in the meals taken throughout the 3-day period.
These are the results of the anaylsis of the Food Intake Assement.
(click on the picture to enlarge)
Average intake per day
(click on picture to enlarge)
-Energy (kcal): 2886
-Carbohydrate (g): 437.0
-Protein (g): 09.5
-Total Fat (g): 79.4
-Saturated Fat (g): 38.9
-Cholesterol (mg): 462.7
-Calcium (mg): 630.3
-Dietary Fibre (g): 17.4
-Sodium (mg): 3,042.3
Recommended Daily Allowance (RDA)
-Energy (kcal): 1,813
-Carbohydrate (g): 271.9
-Protein (g): 51.6
-Total Fat (g): 60.4
-Saturated Fat (g): 20.1
-Cholesterol (mg): 181.3
-Calcium (mg): 1,000.0
-Dietary Fibre (g): 18.1
-Sodium (mg): 1,209.1
% of recommendation met
(click on picture to enlarge)
-Energy: 159
-Carbohydrate: 161
-Protein: 212
-Total Fat: 131
-Saturated Fat: 193
-Cholesterol: 255
-Calcium: 63
-Dietary Fibre: 96
-Sodium: 252
*Note: These results do not include PureSport as the Health Promotion Board database system did not include it. Also, I train almost everyday hence I burn more calories than the average 14-year-old girl.
The Healthy Diet Pyramid was also good gauge and was used to gain a rough idea of how much of certain groups of food I should take.
(click on the picture to enlarge it)
According to the Healthy Diet Pyramid, I am eating the healthy amount of serving per food group expect for the Fats, Oils and Sweets Group, as well as the Milk, Yoghurt and Cheese Group. For the Fats, Oils and Sweets Group, I am eating a little too much of the foods in this group and for the Milk, Yoghurt and Cheese Group, I am eating too little servings of the foods in this group. This is good and I should keep to what I am currently eating, and add more milk, yoghurt or cheese to my diet as well as cut back on sweets, chocolate and cakes.
Also, since I love to eat bread, I decided to find out what bread was made up of by using
Energy and Nutrient Composition of Food.
Here are the results:
Energy (kcal): 937
Protein (g): 29
Total fat (g): 16
Saturated fat (g): 7.9
Dietary fibre (g): 8.1
Carbohydrate (g): 168
Cholesterol (mg): 0
Sodium (mg): 1,364
Starch (g): 152.2
Sugar (g): 10
Monounsaturated fat (g): 16.8
Polyunsaturated fat (g): 2.7
Calcium (mg): 181
Iron (mg): 2.35
Potassium (mg): 232
Phosphorus (mg): 306
Zinc (mg): 2.02
Selenium (mcg): 2.02
Vitamin A (mcg): 50
B-Carotene (mcg): 144
Retinol (mcg): 27
Thiamin (mg): 0.5
Riboflavin (mg): 0.1
Vitamin C (mg): 0
Water (g): 118
Trans fatty acids (g): N.A
From here, we can see that the energy and carbohydrates bread provides is quite high. It has Vitamin A but no Vitamin C and is also rather high in fats. This should be taken for teabreak before training as it would boost the energy levels.
Cheers!
Li Wen
Labels: analysis
Friday, June 4, 2010
[a] 9:38 PM
Hi again!!
Here is the last and final day of recording for "Blog Your Diet!" - Day 3!
4 June 2010
For breakfast, at 8.45am:
- 2 pieces of toasted bread
- 1 cup of packet Milo
For lunch, at 11.55am:
- one bowl of homecooked macaroni
- 1 packet of lazygourmet [by les amis] minestrone soup (frozen)
For snacks, at 1.55pm:
- 4 chocolate biscuits
- 1 scoop of Haagen Daz Chocolate Ice-Cream
For teabreak, at 3pm:
- 60ml of Dutch Mill yoghurt drink
- 5 steamed mantou (frozen)
After training, at 7.30pm:
- 12oz PureSport
For dinner, at 8.20pm:
- Super Supreme Pizza
- Chicken drumlets
- 1 1/2 cup of Pepsi
- 1/2 apple
- 1/2 orange
Just for extra information:
Minestrone
The word ‘minestrone’ comes from ‘minestra’, the Italian word for soup. A minestrone is essentially a thick vegetable broth that contains pasta or rice. And because it already has a carb base in it with lots of healthy, hearty vegetables, a minestrone can often be eaten as a main course.
It is a rich broth of fresh vegetables such as carrot, zucchini and celery, flavoured with a fragrant mix of garlic, basil and parsley.
*credits to lazygourmet.com.sg for the information on their minestrone.
This dish can be purchased from NTUC.
However, it is kind of expensive.
That's all.
Cheers!
Li Wen
Here is the last and final day of recording for "Blog Your Diet!" - Day 3!
4 June 2010
For breakfast, at 8.45am:
- 2 pieces of toasted bread
- 1 cup of packet Milo
For lunch, at 11.55am:
- one bowl of homecooked macaroni
- 1 packet of lazygourmet [by les amis] minestrone soup (frozen)
For snacks, at 1.55pm:
- 4 chocolate biscuits
- 1 scoop of Haagen Daz Chocolate Ice-Cream
For teabreak, at 3pm:
- 60ml of Dutch Mill yoghurt drink
- 5 steamed mantou (frozen)
After training, at 7.30pm:
- 12oz PureSport
For dinner, at 8.20pm:
- Super Supreme Pizza
- Chicken drumlets
- 1 1/2 cup of Pepsi
- 1/2 apple
- 1/2 orange
Just for extra information:
Minestrone
The word ‘minestrone’ comes from ‘minestra’, the Italian word for soup. A minestrone is essentially a thick vegetable broth that contains pasta or rice. And because it already has a carb base in it with lots of healthy, hearty vegetables, a minestrone can often be eaten as a main course.
It is a rich broth of fresh vegetables such as carrot, zucchini and celery, flavoured with a fragrant mix of garlic, basil and parsley.
*credits to lazygourmet.com.sg for the information on their minestrone.
This dish can be purchased from NTUC.
However, it is kind of expensive.
That's all.
Cheers!
Li Wen
Labels: foodpt day3
Thursday, June 3, 2010
[a] 9:42 PM
Hey!!
Here is the recording of Day 2 of "Blog Your Diet!".
3 June 2010.
For breakfast, at 9am:
- 1 bowl of Milo cereal + milk
For lunch, at 11.45am:
- 1 cup of maggie mee (seafood flavour)
- leftover terrayaki chicken (from yesterday)
For teabreak, at 2.55pm:
- 2 slices of gardenia bread with kaya
- 1 cup of Froots (cordial drink)
After training, at 7.30pm:
- 12oz of PureSport
- 2 biscuits
- a tiny piece of cake
For dinner, at 8.10pm:
- 1 plate of rice
- a one-pot meal consisting of:
`2 big spoonfuls of cabbage
`2 pieces of chicken drumsticks
`1 spoonful of carrots
`1/2 a spoonfuls of scallops
`1 bowl of soup
(this is only for my portion.)
-1/2 an apple (Fuji)
-1/2 an orange (Sunkist)
Oh, and for those wondering about Froots, its available in NTUC and it comes in several flavours.
Here are a few:
-Grenadine Passion Fruits & Acerola
-Tropical Fruit & Acerola
Warning: It's sweeter than Ribena.
That's all.
Cheers!
Li Wen
Here is the recording of Day 2 of "Blog Your Diet!".
3 June 2010.
For breakfast, at 9am:
- 1 bowl of Milo cereal + milk
For lunch, at 11.45am:
- 1 cup of maggie mee (seafood flavour)
- leftover terrayaki chicken (from yesterday)
For teabreak, at 2.55pm:
- 2 slices of gardenia bread with kaya
- 1 cup of Froots (cordial drink)
After training, at 7.30pm:
- 12oz of PureSport
- 2 biscuits
- a tiny piece of cake
For dinner, at 8.10pm:
- 1 plate of rice
- a one-pot meal consisting of:
`2 big spoonfuls of cabbage
`2 pieces of chicken drumsticks
`1 spoonful of carrots
`1/2 a spoonfuls of scallops
`1 bowl of soup
(this is only for my portion.)
-1/2 an apple (Fuji)
-1/2 an orange (Sunkist)
Oh, and for those wondering about Froots, its available in NTUC and it comes in several flavours.
Here are a few:
-Grenadine Passion Fruits & Acerola
-Tropical Fruit & Acerola
Warning: It's sweeter than Ribena.
That's all.
Cheers!
Li Wen
Labels: foodpt day2
Wednesday, June 2, 2010
[a] 9:36 PM
Hello!!
Here is the recording of Day 1 of "Blog Your Diet!".
2 June 2010.
Please take note that I have competitive swimming training from Tuesday to Sunday.
For Tue-Fri: 4.30pm-7.30pm
For Sat: 4.30pm-6.30pm
For Sun: 8am to 10.15am
For breakfast, at 9.45am:
- 1 cup of packet Milo (3 in 1)
- 5 steamed mantou (frozen)
For lunch, at 12.15pm:
- 3 terrayaki chicken sandwich (gardenia bread)
- 1 sliced Japanese cucumber
- 1 cup of Froots (cordial drink)
- 1 small apple (Royal Gala)
For teabreak, at 3pm:
- 1 piece of toasted bread
After training, at 7.30pm:
- 12oz of PureSport* (recovery drink - grape flavour)
- 3 biscuits
For dinner, at 8.10pm:
- 1 plate of rice
- 2 big spoonfuls of blanched vegetables
- 1 serving of Adobo pork
- 1/2 of an apple (Fuji)
- 1/2 of an orange (Sunkist)
*please click here to learn more about PureSport Recovery
Well, that's all for today.
Cheers!
Li Wen
Here is the recording of Day 1 of "Blog Your Diet!".
2 June 2010.
Please take note that I have competitive swimming training from Tuesday to Sunday.
For Tue-Fri: 4.30pm-7.30pm
For Sat: 4.30pm-6.30pm
For Sun: 8am to 10.15am
For breakfast, at 9.45am:
- 1 cup of packet Milo (3 in 1)
- 5 steamed mantou (frozen)
For lunch, at 12.15pm:
- 3 terrayaki chicken sandwich (gardenia bread)
- 1 sliced Japanese cucumber
- 1 cup of Froots (cordial drink)
- 1 small apple (Royal Gala)
For teabreak, at 3pm:
- 1 piece of toasted bread
After training, at 7.30pm:
- 12oz of PureSport* (recovery drink - grape flavour)
- 3 biscuits
For dinner, at 8.10pm:
- 1 plate of rice
- 2 big spoonfuls of blanched vegetables
- 1 serving of Adobo pork
- 1/2 of an apple (Fuji)
- 1/2 of an orange (Sunkist)
*please click here to learn more about PureSport Recovery
Well, that's all for today.
Cheers!
Li Wen
Labels: foodpt day1