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1) glazed-rainbows.blogspot.com

I felt that Ling Wei's food blog provided a very comprehensive record as well as an detailed analysis of her dietary intake! :) For example, she not only noted her high sodium and cholesterol levels, but also did some research and found out about the complications these high levels could cause to her health in later life.

2) fifeefood.blogspot.com

Gen's blog provided a well-organized record and analysis of her diet that was easy to read due to her colour-coding of the different food groups as well as the pictures available for references (eg. the coloured picture of the Healthy Diet Pyramid and her colour-coded analysis of each component). Also, her personal comments made it highly interesting to read ;D

3) miaolingcookedyou.blogspot.com

Miaoling's blog had a very insightful analysis and reflection of her diet! For example, I should not have eaten that as the amount of fat in the Magnum could've lasted me for a day. -_-. Hence it enabled me to better understand her thoughts regarding her diet.

WHEE YAY I'M DONE :)

Suggestion of healthy one-meal dish

[photo]

Multigrain bread is healthier than the toasted white bread eaten on Day 2 (1 August) for two reasons:

a. Toasted bread has a higher level of acrylamide, a potentially harmful component found in some foods.

b. Multigrain bread is less refined than white bread, and as such it contains more nutrients which are healthy for the body.

It can be eaten with a cheese spread or cheese slices to add taste to the dish. Cheese is a healthy option as it contains calcium, which aids the development and strengthening of our teeth and bones.

Recipe Analysis (fried rice)

Ingredient	Energy (kcal)	Protein (g)	Total Fat (g)	Saturated Fat (g)	Cholesterol (mg)	Carbohydrate (g)	Dietary Fibre (g)	Sodium (mg)
Rice, white, cooked	1,400	28	5	1.0	0	311	10.0	50
Peas, green, frozen	80	9	1	N.A	0	9	9.3	5
Corn, on cob, boiled, drained	4	0	0	0.0	0	1	0.1	10
Carrot, boiled	54	1	0	0.0	0	13	4.0	79
Ham, lean and fat	14	2	1	0.3	5	0	0.0	173
Egg white, dried	57	12	0	0.0	0	1	0.0	192
Total (per serving)	322	11	1	0.3	1	67	4.7	102

Energy & Nutrient Composition of Foods

1. Rice, fried (Click on food name to view picture) Alternate Name : chao fun Description : Rice, with char siew (lean pork), peas, diced carrots and egg, fried Edible Portion : 100% Per Serving : 418 g

The analysis (per serving) follows:

Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Rice, fried 508 16 20 8.4 4.2 66 443 1,622

Food Intake Assessment

Period of Analysis: 31/07/2010 - 02/08/2010
Energy (kcal) Carbohydrate (g) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Calcium (mg) Dietary Fibre (g) Sodium (mg) Average intake per day 1,419 207.4 56.2 41.0 16.6 110.0 290.2 13.1 3,624.2 Recommended Daily Allowance (RDA) 1,989 298.4 64.5 66.3 22.1 198.9 1,000.0 19.9 1,326.8 % of recommendation met 71 70 87 62 75 55 29 66 273
View graph of actual nutritional intake compared against RDA Energy 71% Carbohydrate 70% Protein 87% Total Fat 62% Saturated Fat 75% Cholesterol 55% Calcium 29% Dietary Fibre 66% Sodium 273% 0 50 100 150 200 250 300 350 % RDA Met
Table showing the % of total calories of diet versus recommendation
% of total energy intake Your diet Recommendation Total Carbohydrates 58% 55 - 65% Total Protein 16% 10 - 15% Total Fat 26% 25 - 30%

Reflections

What have you learnt about your eating habits?

High sodium intake, low calcium intake.

Do you consider your diet a healthy one? Why?

Somewhat healthy but could be improved - low fat intake but sodium intake should be decreased.

Are the suggested nutritional tools useful? How?

Yes, as they enable us to understand the components of our diet and the aspects that we need to change in order to lead healthier lifestyles.

Why is your suggested one-dish meal healthy?

Day 3 - 2 August 2010

Time	Food eaten	Quantity
10.10 am 10.10 am 12.45 pm 12.45 pm 5.15 pm 6.40 pm 6.40 pm 6.40 pm	Cereal with milk Hot Milo Water Pizza Cheese White rice Stir-fried beef with broccoli Milo	1 bowl 1 mug 1 mug 2 slices 1 piece 1 bowl 1 helping 1 mug