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Analysis of other blogs:
@lilyisyummy.blogspot.com
Dear Lily,
I found the blog very informative. I like how besides analysing the diet pyramid, you use the knowledge learnt and applied it to your daily life, explaining how the different food groups helped you in basketball and such. Another thing I like is your specificity. Your 3-day diet is really in-depth! I think it's a good thing that you used such a detailed plan to calculate your suggested food intake because what you learn from the calculations will really help your diet. Good job!
@iwanttoeatmochi.blogspot.com
Dear MR,
I found the blog, interesting, especially your opinions on the difference in diet between caucasians and us asians and such. However the font was really hard to read >.< I like your advice to Fonghan about the consumption of bubble tea, I think i'll apply it when I drink bubble tea from now on. Actually, before your reading your blog my mom always said that bubble tea was extremely unhealthy and now I can show her a healthier version of it :D GUILT- FREE INDULGENCE NOW
Analysis
| Period of Analysis: 16/08/2011 - 18/08/2011 | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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View graph of actual nutritional intake compared against RDA
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| Table showing the % of total calories of diet versus recommendation | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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Nutrition messages based on results Energy Your intake of energy from your diet was more than you need. Frequently eating above your energy needs can contribute to excess calories, which will be stored as body fat if it is not being used for physical activities. Excessive body fat leads to blood pressure, stroke diabetes and even certain cancers. Energy in the foods we eat comes from three categories of nutrients - carbohydrates, fats and proteins. Fat is the most concentrated source of energy. Gram for gram, fat (9 kcal/g) has more than twice the energy of carbohydrate (4 kcal/g) or protein (4 kcal/g). Hence, foods high in fat are generally high in calories. Alcohol also supplies more calories (7 kcal/g) than carbohydrate or protein. Know your daily energy allowance, and balance the energy from the food you eat with the energy your body uses for physical activities. Total Fat Your total fat intake was more than the recommended amount. A diet high in fat is associated with overweight, high blood cholesterol, heart disease and other related health problems. To reduce total fat in your diet, use less oil or fats when cooking and use fat spreads sparingly. Use lean cuts of meat and poultry, and remove visible fat and skin. When eating out, ask for less fat or oil in your food. As extras add up, make your food choices wisely. Choose reduced fat or skimmed milk and dairy products instead of full cream varieties. Choose plain rice over flavoured rice, and cut down on the use of sweetened condensed milk or creamers. 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. 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.  When shopping for food, look out for products with the Healthier Choice Symbol. These products are lower in total fat, saturated fat, sodium and/or dietary fibre content compared to other products in the same category. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
107%Why we should pay attention to food groups
Rice and alternatives: Provide Complex Carbohydrates (starches), which provide us with energy, vitamins, minerals and fibre.
I require carbohydrates because I play tennis thrice a week, and thus I need a larger amount of energy to fuel my body.
Fruits and Vegetables: Provide you with fibre, minerals, vitamins. They also bring benefits such as lessening the risk of cancer and heart disease.
I might have a higher risk of getting diabetes, as it runs in my mother's side of the family. Instead of eating sweets and desserts, I can substitute them with fruits, which taste as good but are extremely healthy, and have no negative effects on the body.
I intend to come up with a healthy dessert solely based on fruits.
Meat and alternatives: Meat provides protein, B vitamins, Iron and Zinc. Milk is also extremely important as we need calcium, which helps us build strong bones and teeth.
As I have a very active lifestyle I need calcium to strengthen my bones. The protein found in meat will help repair my body after vigorous exercise/injuries too.
Diet analysis
Day 1:
Rice and alternatives: 4 servings D:
Fruits and vegetables: 3 vegetables, one fruit
Meat and alternatives: 3 servings
Day 2:
Rice and alternatives: 4 servings
Fruits and vegetables: 1 vegetable, 2 fruits
Meat and alternatives: 3 servings
Day 3:
Rice and alternatives: 4 servings
Fruits and vegetables: 3 servings
Meat and alternatives: 3 servings
Day 3
Day 3: 180811
Breakfast: Doughnut with pink strawberry icing ♥ (70g)
Recess: Magnum White chocolate icecream (100g)
Lunch: Porridge (1/2 cup of rice), Salmon (70g) and Asparagus (50g)
Snack: Cream cheese toastie. Two slices of white bread (20g), one block of cream cheese (20g)
Dinner: Organic brown rice (1/2 cup) Fish (100g) Asparagus (70g)
Fruits: Dragonfruit (200g)
Day 2
Day 2: 170811
Breakfast: Kellogs cereal (80g), Organic milk (200ml)
Recess: Minestrone soup (50ml)
Lunch: Mc Chicken (100g), Medium fries (70g)
Fruits: One banana, a bowl of dragonfruit (400g)
Dinner: Organic brown rice (1/2 cup) Fish (100g), Brussel sprouts (70g)
Day 1
Day: 160811
Breakfast: White bread dipped in olive oil and balsamic vinegar (2 pieces, 50 ml of olive oil)
Milo (250ml)
Lunch: Rice with tuna and brussel sprouts (one cup of rice, 100g) (4 slices of tuna, 80g)
Snack: Lentil crackers (50g) with Guacamole (100g)
Fruits: One peach (100g)
Dinner: Brown rice (1/2 cup) Fish (100g) and Spinach (100g)
Dessert/Snack: Gummy bears (60g) :D
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