Reflection

I have learnt that my eating habits are not very ideal, and I should definitely moderate it a lot more. I have too high an intake of sodium but too low an intake of calcium. Hence, my diet will not be very healthy. A healthy diet should include an average amount of intake of everything, so I should pay more attention to what I consume, to prevent any potential health risks obtained from the extreme amounts. The suggested nutritional tools are useful because they identify the problems in my diet, and provide good advice as to how I should improve my diet, to help me become healthier.

My suggested meal is healthy because the ingredients used can supplement a balanced diet and the method of cooking is healthier than other forms because it does not involve too much oil.

Suggestion of meal

I want to modify the Hawaiian pizza we learnt during cooking class.





Firstly, there would be added servings of vegetables to the pizza because more vegetables can provide an increased amount of dietary fibre. The chicken would serve as a good source of protein for the consumer. Next, instead of using cheese, we could use drained yoghurt as a healthier alternative as it supplements the body with added calcium as compared to cheese. The pizza is also healthy because it is baked and not deep fried, reducing the amount of oil used.

Source: http://www.metro.ca/on/recipe/6440/blueberry-squares.en.html, retrieved 15th august

The pizza would look something like that above.

Analysis of Diet

Please click on the images to enlarge for clearer viewing.

Source: http://www.hpb.gov.sg/hpb/ere/ere070306.asp, retrieved 15th August 2010

Recorded Diet across 3 days

Day 1-- 12th August 2010 (Thursday)

Time Food Eaten Quantity

_______________________________________________________________

6.30 am Whole meal Gardenia bread 2 slices

Peanut Butter, added sugar 3 teaspoon

Apple juice 1 cup

_______________________________________________________________

12.20 pm Watermelon 1 slice

Fried Vegetable samosa 2 portions (194g each)

Plain Water 3 cups

_______________________________________________________________

7 pm Rice, with green peas, corn and carrot 1 portion (335.3g)

(stir-fried)
Plain water 3 cups _______________________________________________________________

8.30 pm Iced Jelly with tinned fruit 1 portion (561g)

Plain Water 2 cups

_______________________________________________________________

Day 2-- 13th August 2010 (Friday)

Time Food Eaten Quantity

________________________________________________________________

6.30 am Ham, lean and fat 2 thin slices

Ribena, undiluted 1 cup

________________________________________________________________

2.30 pm Noodles with pork ribs, braised 1 portion (591g)

Jackfruit 5 slices

Plain Water 3 cups
________________________________________________________________

7.30 pm Sliced Fish Beehoon soup 1/2 portion of 686g

Isotonic Drink (H-2-o) 1 cans
________________________________________________________________

9 pm Low fat Yoghurt, natural 1 cup

________________________________________________________________

Day 3-- 14th August 2010 (Saturday)

Time Food Eaten Quantity

________________________________________________________________

9.30 am Gardenia Wholemeal Bread 2 slices

Fried Egg with vegetable oil 1 egg

Apple Juice 1 cup

________________________________________________________________

12.30 pm Udon, Salmon, Soup 1/2 portion of 632 g

Plain Water 3 cups

________________________________________________________________

3 pm Oatmeal Biscuit 2 pieces

Plain Water 2 cups

_________________________________________________________________

7.30 pm Beef Rendang 0.5 portion of 128g
Steamed Egg, Japanese Style 1 portion of 124 g

Fruit Punch 3 cups

_________________________________________________________________