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