Last But Not Least----------------------- CREDITS!!!

Credits to

- Health Promotion Board - yay for the nutritional tools

- Google for helping me find a nice photo for my pt

- http://twu.ca/life/parents/touchofhome.html for providing me with a nice photo of a pizza :)

- People who answered my stupid qns... HAHA

- Mrs Wong for spending time to read my blog :)

Thanks :DDDDDDDDDDDDDDDDDDDDD 

Accessing other blogs.....

http://www.foodalwayssogood.blogspot.com/

This blog used three differnt types of health tools and the anaylse of the food is very detailed. She can improve by showing the results in table form so that it is easier for one to look clearly at one view and not stare at it for a long time to figure out what infomation belongs to which category. She recommended a very detailed meal as she gives reasons why it would be healthier instead of just stating what it should be made of.  YAY Credits: Chelsea Ng :D

The second blog I accessed is
http://nutritions-and-diet.blogspot.com/

This blog also used 3 types of health tools. Her results were stated very clearly however her table is very blurry so it is quite hard to figure out thw words. She did a very good job on the reflections part by comparing her thoughts before and after the PT. She even provided photos of her 3 day diet which I think is very thoughtful for the other readers.  Credits : Ang Zining :)

The third blog I accessed is
http://happyfoodies.blogspot.com/

This blog has very nice blog skin which makes it interesting for the other readers to read. Her description is very detailed however her front size could be bigger as it is rather small and alot of scrolling up and down has to be made. She gives reasons to support her description of her diet and the info given is short and direct :) Her results are presented in a very nice table form and it is also very clear. I really enjoy reading her blog:)   heehee credits: Won Xue Li :P

Reflections on this PT

Reflections on PT

I've learnt that being aware of my eating habits prevents me from diseases like diabetes or getting obese as I can take note of the amount of sugar, salt, fat etc I'm consuming. I do not have a healthy diet as I am consuming quite a lot of preservatives, salt and sugar. I can eat more fruits and vegetables to increase my dietary fire and vitamin C content.
    The nutritional tools are useful as they help me to calculate my carbohydrate, protein, sodium intake etc per meal so that I will be aware of what I consumed, if it was more than enough or less than recommended. Although it was useful, but it took quite a long time to process my results and sometimes it might cause my computer to hang. However on the whole, it was still useful. the explanation of the suggested one day meal is under "Suggested healthy meal :D"

Suggested Healthy Meal

Pizza

Original Ingredients

 - Ham

 - Canned Pineapple

 - Cheese Cheddar

 - Cheese Mozzarella

 - Frozen Dough

 - Tomato paste with salt

Suggested ingreidents for a Healthy meal

- Ham

- Fresh cut Pineapple instead of canned one

(Canned ones contain preservatives and other

chemicals in order to keep the pineapples for a

longer period of time.)

- Low fat`and low salt Cheese

(Only one type of cheese is needed as too much protein is not goof for Health. Low fat and Low salt is healthier as comsuming too much of these too many lead to diseases such as diabetes.)

- Home-made dough

(Making your own dough is healthier as it is fresh and also do not contain chemicals or other perservatives.It may be time consuming but for the sake of your health, in is worth it :)

- Tomato Paste w/o salt

(It is healthier as there is less salt in it.)

- Onions, green pepper and fresh chicken meat

(Vegetables are good for health. The health meal needs to contain a balanced amount of vegetable, poutry, protein, sugar etc)

Analysis of Diet Day 3

Recipe Analysis - Ingredients used for Pizza

Ham, Pineapple, Cheese Cheedar, Cheese Mozzarella, Flour, Tomato Paste

Energy(kcal) Protein(g) Total Saturated Cholesterol(mg) Carbohydrate(g) Dietary Fibre(g) Sodium(mg)       
                                     Fat (g)     Fat(g)    
1)117, 18, 4, 1.2, 47, 3, 0.0, 1,310                
2) 167, 2 , 0 , 0.0, 0, 41, 1.6,  2                                                
3)35, 3 ,3 ,1.8, 7 ,0 ,0.0 , 30                      
4) 29 , 3 ,2, 1.2 , 8, 0 , 0.0 , 58                                           
5) 280 ,12 ,2 ,0.4 , 0, 52, 11.2, 5                                        
6) 16 ,1 ,0 ,0.0, 0 , 4 , 0.8 , 158                                    

Analysis of diet Day 2

Food Intake Assesment	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	1,378	237.0	53.9	23.9	8.0	58.5	304.9	22.2	5,588.5
Recommended Daily Allowance (RDA)	2,086	312.9	71.6	69.5	23.2	208.6	1,000.0	20.9	1,391.5
% of recommendation met	66	76	75	34	35	28	30	106	402

Nutrition messages based on results

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.

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.

Analysis of Diet :) Day 1

Energy & Nutrient Compositions of Food according to

Energy (kcal)      
Protein (g)
Total fat (g)
Saturated fat (g)
Dietary fibre (g)
Carbohydrate (g)
Cholesterol (mg
Sodium (mg)

Bread, white	Cultured milk	Chicken rice	Soyabean	Twisted cookies	Barley water	Fishball noodles	Mango  Juice
937	89	607	138	67	55	370	139
29	1	25	7	1	0	19	1
16	0	23	4	5	0	8	1
7.9	0.2	8.7	0.7	2.0	0.0	3.3	0.2
8.1	N.A	2.0	1.5	0.2	0.0	3.9	2.9
168	21	75	19	6	14	55	32
0	0	47	0	0	0	43	0
1,364	18	1,287	35	45	2	1,645	11

My 3-day Diet :D

Day 1

Time          Food Taken                                  Quantity
8.30am      Bread                                            1 piece
                  Culture mik                                    200ml

12noon      Chicken rice                                  1 bowl
                  Soya Bean                                    300ml

3.35pm      Twisted cookies                           3 pieces
                  Barley Drink                               300ml
                  Oranges                                        2               

7pm           Fishball Noodles                           1 bowl
                  Mango Juice                                  300ml


Day 2

Time            Food Taken                     Quantity
9a.m            Prawn Noodles                1 bowl
                   Grass Jelly                        200ml

1.05pm       Wanton Noodles              1 bowl
                   100 Plus                           200ml

3.30pm        Mango Pudding                1 cup

8pm             Fried rice                         1 bowl
                    Guava Fruit Juice              200ml
                    Banana                             1
                    Kiwi                                 2

Day 3

Time            Food Taken                      Quantity

7am             Chocolate Muffin               1
                    Honeydew milkshake        200ml

12.15pm      Filet O Fish                        1
                    Fries                                  Medium (size)
                    Sprite                                 300ml

4.20pm        Banana                              2
                    Chocolate                         30g

8.25pm        Pizza                                 1 bowl
                    Ice Lemon Tea                  300ml