Jie Lin's Blog: eat-all-day.blogspot.com
However, her eating timings are also quite irregular. I would suggest that she have a more regular and fixed eating timing, such as having dinner at around 8pm daily. SHe also consumes her last meal quite late, such as on the second day, 1 cup of Coca Cola at 9.10pm. This is not advisable as eating too late will cause a person to gain weight. It is best to stop eating 1-2h before bedtime, as your metabolism will slow during sleep, causing you to gain weight quicker. She also seems to drink Coke often. IF she is feeling thirsty, she could drink fresh fruit juice or water to quench her thirst instead of unhealthy fizzy drinks, which are high in sugar content.
One good thing is that Jie Lin consumes at least 1 serving of vegetables and fruits a day, which provides her body with sufficient nutrients it needs.
She has recorded also the meals that she has consumed diligently from day 1 to day 3, including various snacks and drinks that she consumed in between mealtimes and the exact contents of her dinner.
She has also provided a reflective reflection on how she could improve her diet by using the various tools from hpb website.
Tuesday, June 28, 2011
Wednesday, June 15, 2011
Analysis of friend's blogs! :]
Huimin's blog: makefoodandeat.blogspot.com
Huimin has used tools and referred to different websites to analyse her diet. Her suggestion of brown rice to replace white rice is quite good, as as she has stated, brown rice is a better source of various minerals and vitamins than white rice, making it a better alternative. She analysed her diet quite thoroughly, using different tools from the HPB website to do so. However, her dining times are abit irregular, and her daily intake of food also varies each day. I would advise her to have a regular eating time, such as eating lunch at around 2pm everyday. One good thing about her diet is that she eats fruits and vegetables daily.
Huimin has used tools and referred to different websites to analyse her diet. Her suggestion of brown rice to replace white rice is quite good, as as she has stated, brown rice is a better source of various minerals and vitamins than white rice, making it a better alternative. She analysed her diet quite thoroughly, using different tools from the HPB website to do so. However, her dining times are abit irregular, and her daily intake of food also varies each day. I would advise her to have a regular eating time, such as eating lunch at around 2pm everyday. One good thing about her diet is that she eats fruits and vegetables daily.
Reflection Process :]
From the PT, I have learnt to analyse my diet and my daily intake of nutrients. By using tools on the HPB website, I can analyse how much calories I need daily (the Portion Sizing Tool System and the Calorie Counter ) and the total amount of nutrients and energy consumed. This can help me to track my diet and make it easier for me to modify my diet to make it healthier.
I have also learnt to eat a healthy meal in order for my body to receive a sufficient amount of nutrients it needs daily, and as such, learnt more about my diet. From this activity I can tell that my diet is not very healthy. I consume junk food as snacks in between meals when I am hungry. By using the 'Energy and Nutrient Composition of Foods' tool on HPB, I can find out alternatives which would make a healthier meal, but would satisfy my hunger all the same. Such as, instead of drinking the strawberry smoothie, I could drink mango juice instead. It is a healthier choice, as shown in the table below.
I have also learnt that my eating habits are not very good, as as I have mentioned, I consume junk food between meals. However, one good thing about my diet is that I eat fruits frequently, after my having my dinner.
The one dish meal that I have suggested is healthier as it does not contain as much cholesterol, carbohydrate and fat. Eating too much cholesterol will increase my cholesterol levels, which will make me more susceptible to illnesses such as stroke and heart attacks. Similarly, consuming too much carbohydrates and fats will also lead to a higher susceptibility to diseases and also cause me to gain weight.
I have also learnt to eat a healthy meal in order for my body to receive a sufficient amount of nutrients it needs daily, and as such, learnt more about my diet. From this activity I can tell that my diet is not very healthy. I consume junk food as snacks in between meals when I am hungry. By using the 'Energy and Nutrient Composition of Foods' tool on HPB, I can find out alternatives which would make a healthier meal, but would satisfy my hunger all the same. Such as, instead of drinking the strawberry smoothie, I could drink mango juice instead. It is a healthier choice, as shown in the table below.
I have also learnt that my eating habits are not very good, as as I have mentioned, I consume junk food between meals. However, one good thing about my diet is that I eat fruits frequently, after my having my dinner.
The one dish meal that I have suggested is healthier as it does not contain as much cholesterol, carbohydrate and fat. Eating too much cholesterol will increase my cholesterol levels, which will make me more susceptible to illnesses such as stroke and heart attacks. Similarly, consuming too much carbohydrates and fats will also lead to a higher susceptibility to diseases and also cause me to gain weight.
Suggested Healthy Meal
A suggested meal which is healthy
For lunch on Day 2, I should have a proper meal. Instead of just having 2 curry puffs, which are high in fats and calories, I could have steamed rice with steamed chicken and curry sauce. The steamed rice is healthier and more nutritious than the curry puffs, as shown in the table below.
As you can see, the steamed rice will provide more energy, protein and dietary fibre than the curry puffs. Although the table shows that 1 serving of rice has more cholesterol and carbohydrate than 1 currypuff, the combined cholesterol and carbohydrate levels in 2 curry puffs is more than that of 1 serving of rice. Thus, having rice, steamed chicken and curry sauce is much healthier and nutritious than the curry puffs as they provide more nutrients which are needed for the body's processes and less fats.
For lunch on Day 2, I should have a proper meal. Instead of just having 2 curry puffs, which are high in fats and calories, I could have steamed rice with steamed chicken and curry sauce. The steamed rice is healthier and more nutritious than the curry puffs, as shown in the table below.
As you can see, the steamed rice will provide more energy, protein and dietary fibre than the curry puffs. Although the table shows that 1 serving of rice has more cholesterol and carbohydrate than 1 currypuff, the combined cholesterol and carbohydrate levels in 2 curry puffs is more than that of 1 serving of rice. Thus, having rice, steamed chicken and curry sauce is much healthier and nutritious than the curry puffs as they provide more nutrients which are needed for the body's processes and less fats.
My diet!
My day 1 diet
10.00am: (Breakfast) Economic beehoon + otah + hot Milo
2.00pm: (Lunch) Chicken rice
4.15pm: (Drink) Strawberry smoothie
7.00pm: (Dinner) Rice + fried chicken wings + stir fried vegetables
8.00pm: (Supper) A few slices of fresh papaya
Day 2 diet
10.00am: (Breakfast) Fried carrot cake + hot Milo
1.00pm: (Lunch) 2 curry puffs
3.00pm: (Snack) 2 egg tarts
7.00pm: (Dinner)Rice + mixed vegetables + steamed fish
8.00pm: (Supper) Half an apple and half a kiwi
Day 3 diet
9.30am: (Breakfast) 2 Sandwiches
12.00pm: (Lunch) Homecooked pasta
1.00pm: (Snack) Ice cream
3.30pm: (Snack) 2 digestive biscuits
6.00pm: (Dinner) Home cooked fish and chips
8.00pm: (Supper) 1 apple
10.00am: (Breakfast) Economic beehoon + otah + hot Milo
2.00pm: (Lunch) Chicken rice
4.15pm: (Drink) Strawberry smoothie
7.00pm: (Dinner) Rice + fried chicken wings + stir fried vegetables
8.00pm: (Supper) A few slices of fresh papaya
Day 2 diet
10.00am: (Breakfast) Fried carrot cake + hot Milo
1.00pm: (Lunch) 2 curry puffs
3.00pm: (Snack) 2 egg tarts
7.00pm: (Dinner)Rice + mixed vegetables + steamed fish
8.00pm: (Supper) Half an apple and half a kiwi
Day 3 diet
9.30am: (Breakfast) 2 Sandwiches
12.00pm: (Lunch) Homecooked pasta
1.00pm: (Snack) Ice cream
3.30pm: (Snack) 2 digestive biscuits
6.00pm: (Dinner) Home cooked fish and chips
8.00pm: (Supper) 1 apple
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