　おいしい！

Sunday, September 19, 2010

Here are the comments on my classmate's blogs :)

Enyu:
cool-food-looks-good.blogspot.com
The navigations are very good and clear :)
Descriptions and analysis was very clear and a recipe for the Bee Hoon soup was even included; detailed.
You should eat more vegetables! I know you always pick out the vegetables in school food. (your cucumber in your school burger *cough cough*)

Chloe:
foodnutritionperformancetask.blogspot.com

I think Chloe's diet is quite unhealthy, she should eat more vegetables but I know she doesn't like them :) Good analysis on what she had eaten too much (chicken!)
However, I think the alternative meal is still not that healthy, maybe something without chicken would be better.

Valerie:
valerievalentines.blogspot.com

I think Valerie's diet is also quite unhealthy too, a bit like Chloe's. She should eat more vegetables. However, her analysis and descriptions is quite good.

5:54 AM　うまい！Y

Considering what I ate, I think I was pretty healthy, apart from the instant noodles, i should eat less of those. but the hpb assessment says otherwise. but if you look closely, i only missed by a few percent, so... i suppose it shold be okay.

My body clock should be fine, just that i wake up at a different time from weekends, otherwise that should be fine. but that friday was a holiday, but i still had to go to school...

My one dish meal is healthy because one: its homecooked, i can control whatever I put in. two: there's more vegetables, more dietary fibre! (which i lack.)

hpb provides good information. but its really slow. there was once when i finished clicking everything and was about to click "done" when it just crashed. so i had to do it all over again x.x

4:03 AM　うまい！Y

hmm lets see :)

too much saturated fat :(
too much sodium :(
too little dietary fibre :(
too much cholesterol
too little calcium :( (no wonder I'm so short :O)

okay that was bad :(

shouldn't have eaten instant noodles every weekend for lunch.

hmmm. the instant noodles can be replaced with home cooked noodles, with vegetables and some seafood. like this :

there's more vegetables, more dietary fibre! less seasoning in the soup, instant noodles are FULL of seasoning.
i should drink more milk too (too little calcium), but i really don't like milk. hmm. I think I'll drink less in one go and more in one day :)

3:52 AM　うまい！Y

keyed in my meals into the hpb website

it crashed on me twice T.T

anyway, here's what it says:

The graphs:

Analysis:

Saturated Fat
Your intake of saturated fat was higher that the recommended amount. An excess of saturated fat can raise your blood cholesterol, subsequently increasing your risk of heart disease.

The main sources of fat in our diet are also the sources of saturated fat! These include coconut-milk based foods, blended oil (usually used in commercial cooking), flavoured rice (e.g. chicken rice, nasi lemak, nasi briyani) and creamer/whitener/condensed and evaporated milk in beverages. Cutting down or limiting such sources of fat will also help to reduce saturated fat intake.

Sodium
Your sodium intake was greater than the recommended amounts. Sodium acts like a sponge, holding water in our body. Excess sodium increases the blood volume, which then raises the pressure in our blood vessels. Hypertension or high blood pressure increases the risk of stroke and heart attacks.

The main source of sodium in our diet comes from salt (sodium chloride) and sauces added during cooking or at the table. To cut down on sodium intake, gradually reduce the use of salt and sauces when preparing or cooking food so that your taste buds have the chance to adjust. Try flavouring foods with natural seasonings like lemon juice or herbs and spices. Choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, ask for less sauces or gravy in dishes.

Dietary Fibre
You were not getting enough dietary fibre in your diet. An adequate intake of dietary fibre can help to promote proper bowel functions, reduce blood cholesterol and control blood glucose levels. Dietary fibre can also help to make you feel full longer. Dietary fibre can only be obtained from plant-based foods. Remember to have your 2 servings of fruit and 2 servings of vegetables everyday. Choose fresh fruit or vegetables rather than the juice, and eat the skin (if edible) of cleaned fruit or vegetables. Replace meat-based dishes with beans, peas or lentils in you diet on alternate days. Try to consume 1 serving of wholegrain products from the rice and alternatives group daily, for example unpolished rice and wholemeal bread.

Cholesterol
Your intake of cholesterol was more than the recommended amount. Excessive cholesterol intake, especially as part of a high fat diet, can increase blood cholesterol level and put you at risk of heart diseases.

To cut down the intake of cholesterol, replace meat with beans, peas, lentils or bean products 3 times a week. For healthy adults and adolescents, limit eggs to 4 per week. In recipes, try to replace part of the use of whole eggs with just the egg white. Shellfish, prawns, shrimps, crabs, cuttlefish etc as well as organ meats should be eaten no more than twice a week and in small portions.

Calcium
You were not getting enough calcium in your diet. Without adequate calcium, you may be at risk of developing osteoporosis, a condition where your bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs.

Increase your calcium intake from a variety of sources. Consume calcium-enriched breads and biscuits, green leafy vegetables, calcium-fortified juices, high-calcium soya bean milk, ikan bilis, sardines (with bones), tofu, as well as milk and other dairy products. Vitamin D helps our body absorb calcium. Your body can make this vitamin after sunlight hits your skin. You can easily obtain enough by getting at least 30-60 minutes of sunlight a day.

Aside from eating wisely, remember to make exercise a part of your life. Exercise helps to burn fat, tone your muscles, improve your stamina, relax and sleep better, as well as keep you alert and study better! Exercise at least 20 to 60 minutes, 3 to 5 times a week, until you sweat and breathe deeply without getting breathless. Choose an exercise that you enjoy, and try a variety so that you don’t get bored. Keep your exercise routine simple, fun and interesting.

Food Pyramid

Day 1 (10 September 2010, Friday)

Time	Food Eaten	Quantity
5.40 am	Milk Egg Bread	250ml 1 2 pieces
10.40am	Soup	1 bowl
2.30pm	Noodles	1 bowl
7.00pm	Beef steak	1 serving

Day 2 (11 September 2010, Saturday)

Time	Food Eaten	Quantity
9.30am	Porridge Scrambled Egg	1 bowl 1 egg
1.20pm	Instant noodles	1 packet
3.50pm	Biscuits	4
7.00pm	Dumplings	1 plate

Day 3 (12 September, 2010, Sunday)

Time	Food Eaten	Quantity
9.00am	Porridge Scrambled egg Roti Prata	1 bowl 1 egg 1 piece
2.00pm	Instant Noodles	1 packet
4.10pm	Apple juice	250ml
7.00pm	Char koay teow	1 bowl

In conclusion, I think that there is too little servings of meat per day, as i don't really eat meat unless its dinner. Definitely too little fruit, none in fact, unless apple juice is counted. Too little vegetables too, only one serving per day.

3:20 AM　うまい！Y

this is my food table for the 3rd day :)

3:12 AM　うまい！Y

This is my food intake for the 2nd day :)

3:11 AM　うまい！Y

This is my food intake table for the first day :)

3:11 AM　うまい！Y