Accessing 3 blogs

Accessing 3 blogs
Claudia Ng’s Blog: http://claudiangaesthetics.wordpress.com/
Claudia has a variation in her diet and eats enough cereal-based food to provide her with dietary fiber and energy. However, she tends to eat a lot of fried food, for example, she ate a fried chicken wing in day 2 and a fried chicken drumstick and fried chicken chop in day 3. She can cut down on these as they are high in fat and are unhealthy.

Yap Li Yin’s Blog: http://chocolatefudger.blogspot.com/
Li Yin has a healthy diet as she regularly eats fruits. However, she could cut down on the unnecessary snacks such as oreo biscuits and ferrero rocher. Other than that, she also makes a conscientious effort to eat vegetables once every day and that is healthy.

Coddee’s meal Blog: http://munching-monster.tumblr.com/
Coddee has a rather healthy diet. She eats a lot of cereal-based food such as bread, rice and pasta. This provides her with a lot of energy. However, she seems to be slightly lacking in fruits and vegetables which are essential in providing her with vitamins and minerals. There is also not much meat in her diet which is important as meat provides her with proteins.

Reflection

Reflection
• I learnt that I usually have 3 meals a day, and a light snack in between lunch and dinner. I am also used to having light breakfasts, but heavy lunches and dinners. Asian foods also seem to appeal to me more than western food, with the exception of fish and chips. There is also a variety in my palate, not a single dish is repeated in the three day diet.
• My diet is fairly healthy because I do not eat much junk food like fries and sweets. However, I could still incorporate more vegetables and fruits into my diet and have a lighter dinner as during the night, our metabolism rate goes down, and the excess food I take in will be stored as fats. I could still cut down on the snacks I eat, such as biscuits and M&Ns as they are not particularly healthy, and have high amounts of fat.
• The suggested nutritional tools are useful as they help me to analyze and carefully break down the food that I eat. Now, I understand better what I am actually taking into my system and the nutritional values of my favorite foods. This helps me to take into account what type of food I should cut down on and what beneficial type of foods I should take in more of.
• My suggested one-dish meal is healthy because it makes use of healthy ingredients, such as garlic, tomatoes and spinach. It even uses the healthier olive oil instead of the usual cooking oil. There is also a good balance of the nutrients it contains, with a lot of protein and sodium.

Healthy One-Dish Meal

Healthy One-Dish Meal
Tortellini Tomato Spinach Soup is the healthy one-dish meal that I suggest. That is because the ingredients used are extremely healthy. They are mostly vegetables and fruit such as tomatoes and spinach.











Ingredients:
• 1 tablespoon olive oil
• 1/2 cup minced onion (about 1/2 small onion)
• 1 garlic clove, minced
• 4 -6 cups chicken broth or 4 -6 cups vegetable broth
• 1 (14 ounce) can whole tomatoes, coarsely chopped
• 1 (9 ounce) packagefreshtortellini or 1 (9 ounce) package dried tortellini
• kosher salt
• cracked black pepper
• 10 ounces fresh spinach or 10 ounces frozen spinach, defrosted and chopped
• 1/4 cup freshly grated parmesan cheese (optional)
The method of cooking the Tortellini Tomato Spinach Soup is also healthy as it only involves boiling the mixture and not for example, deep-frying.
Steps:
• 1 In a soup pot, heat olive oil over medium high heat.
• 2 Saute the onion and garlic, stirring often until onions are translucent, about 5 to 7 minutes.
• 3 Add broth and tomatoes, turn heat up to high, and bring to a boil.
• 4 Add the tortellini and cook according to package instructions.
• 5 When tortellini is almost done, add spinach and taste, adjusting seasonings with salt and pepper.
• 6 Serve immediately.
• 7 Garnish each serving with a sprinkling of Parmesan.

Nutritional Facts
Serving Size: 1 (349 g)
Servings Per Recipe: 4
Amount Per Serving
% Daily Value
Calories 312.5

Calories from Fat 89
28%
Total Fat 9.9 g
15%
Saturated Fat 3.2 g
16%
Monounsaturated Fat 4.4 g
22%
Polyunsaturated Fat 1.1 g
5%
Trans Fat 0.0 g
0%
Cholesterol 27.0 mg
9%
Sodium 1210.6 mg
50%
Potassium 988.9 mg
28%
Magnesium 91.6 mg
3%
Total Carbohydrate 40.2 g
13%
Dietary Fiber 4.5 g
18%
Sugars 5.3 g
21%
Protein 17.0 g
34%

As seen above, the meal is balanced, with high amounts of protein, and essential nutrients such as magnesium to keep the body going.











http://www.food.com/recipe/tortellini-tomato-spinach-soup-35988

Health Food Pyramid

Using the healthy food pyramid at the left, I am going to access my diet on day 3. I ate 2 slices of Walnut cake and soya bean milk in the morning. The cake contributes to the milk and nuts section and the soya bean milk is part of the milk section.

In the afternoon, I ate minced meat noodles, which contributes to the Bread, Cereal, Rice and Pasta group, and the Meat group, while the red bean bun is also part of the Bread, Cereal, Rice and Pasta group.

For dinner, I ate a plate of fried rice which is part of the Bread, Cereal, Rice and Pasta group. However, because fried rice uses a lot of oil, it is also part of the fats, oil and sweets group. I also ate a banana which is in the fruit group.

Thus I can conclude that my diet in day three was not very balanced as even though I had consumed quite a lot of food in the Bread, Cereal, Rice and Pasta group, which I should have 6-11 servings of, I only had about 1 serving in the second biggest section of the pyramid, which is the fruit and vegetables group, which I should be taking about 3-5 servings daily.

Energy and Nutrient Composition of Food

Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg)	Bread, white Juice, mango, fresh 937 139 29 1 16 1 7.9 0.2 8.1 2.9 168 32 0 0 1,364 11
Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg)	Porridge, fish 211 14 3 0.0 0.0 32 22 1,347

Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Cake, walnut SOYABEAN DRINK, without SUGAR 206 83 3 7 14 5 7.8 0.7 0.4 2.0 16 3 76 0 90 30 Next, I used the “Energy & Nutrient Composition of Foods” tool to analyze the three sets of breakfasts I consumed for each day. The bread and mango juice I took the first day gave me the most amount of energy, 1076kcal. It also gave me the most amounts of proteins and carbohydrates. However, my breakfast on the third day of walnut cakes and soyabean drink had the most amounts of fats, 19g. My breakfast of porridge on the second day seems to be the healthiest, but it does not provide me with a lot of nutrients, excepts plenty of sodium.

Recipe Analysis

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Ingredient Energy (kcal) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Carbohydrate (g) Dietary Fibre (g) Sodium (mg) Rice, white, cooked 1,120 22 4 0.8 0 249 8.0 40 Cabbage with dried shrimp, stir-fried 112 3 10 4.6 6 2 2.7 447 Egg, hen, scrambled with whole milk, butter and pepper 99 6 8 3.7 192 0 0.0 86 Salmon, steamed 184 27 8 1.6 57 0 0.0 53 Total (per serving) 1,515 59 30 10.7 255 251 626

I visited Health Promotion Board at hpb.gov.sg to find out more about tools which can help analyze my diet. I used Recipe Analysis to evaluate the home-cooked dinner I took on Day 1 to see its nutritional values. It turns out the white cooked rice was the one part of the meal that gave me almost my entire energy intake. It also had the highest amount of carbohydrates, 249g out of 251g that meal contained. It contained 1,120kcals out of the total 1,515kcl. The scrambled Egg with whole milk, butter and pepper had a whopping 192mg of cholesterol. This shows I should perhaps cut down on butter next time. The cabbage also gave me a high amount of unnecessary sodium, 447mg.

My 3-day diet

Day 1- 5 June 2011
8.00a.m.
-White Bread (2 slices)
-Mango Juice (1 cup)
12.40p.m.
-Mee goreng (1 plate)
-Biscuits (1 packet)
3.40p.m.
-Jasmine Green Tea (150ml)
7.10p.m.
-Rice (1 bowl)
-Eggs (1 serving)
-Fish (1 piece)
-Vegetables (2 servings)

Day 2-6 June 2011
9.00a.m.
-Fish Porridge (1 bowl)
1.10p.m.
-Fish and Chips (1 plate)
4.05p.m.
-M&Ns (1 packet)
7.00p.m.
-Bibimbap (1 bowl)
-Miso soup (1 bowl)

Day 3-7 June 2011
8.00p.m.
-Walnut Cake (2 slices)
-Soyabean Milk (1 cup)
12.30p.m.
-Minced meat noodles (1 bowl)
-Red bean paste bun (1 serving)
6.30p.m.
-Fried Rice (1 plate)
-Banana (1 piece)