Tuesday, February 16, 2010
FRIENDS' BLOGS
Munaya's diet is high in carbohydrates. However since she has a high metabolism rate, this does not seem to be a problem. She consumes sufficient amount of fruits however I think she lacks in vegetables. About her blog, it is hard to understand as there are links everywhere and random urls so I am quite confused. However, she does put in effort to analyse her food intake day by day. Her one dish meal is a rather healthy one as I agree with her saying that using fresh milk is healthier.
Her percentages are way high compared to mine. Her energy, fats, sodium and cholesterol intake are more than what she needed. She should lower down these things as it may become a risk for her health in the future. She does not have a variety in her food intake especially the fruits she consumed. It would be be better to eat a variation of fruits and vegetables (eg. different colours). Her carbohydrates intake are far too less and she should eat more food that is high in carbo as it is the most important according to the food pyramid in order to have a healthy diet.
Her carbohydrates intake are quite low. She should increase her intake a bit more as it is important in order to have a healthy and balanced diet. However, her fat intake is a little bit high. It is not that extreme so she could just reduce the food consumed that are high in fat. She loves to snack but the food she consumes are not that unhealthy. She usually eats fruits and I think that this is healthy as it makes her feel fuller and thus not resort to eating unhealthy food.
ANALYSIS
Energy (kcal) - 60%
Carbohydrate (g) - 64%
Protein (g) - 72%
Total Fat (g) - 48%
Saturated Fat (g) - 69%
Cholesterol (mg) - 62%
Calcium (mg) - 54%
Dietary Fibre (g) - 57%
Sodium (mg) - 95%
Dietary FibreYou were not getting enough dietary fibre in your diet. An adequate intake of dietary fibre can help to promote proper bowel functions, reduce blood cholesterol and control blood glucose levels. Dietary fibre can also help to make you feel full longer. Dietary fibre can only be obtained from plant-based foods. Remember to have your 2 servings of fruit and 2 servings of vegetables everyday. Choose fresh fruit or vegetables rather than the juice, and eat the skin (if edible) of cleaned fruit or vegetables. Replace meat-based dishes with beans, peas or lentils in you diet on alternate days. Try to consume 1 serving of wholegrain products from the rice and alternatives group daily, for example unpolished rice and wholemeal bread.
CalciumYou 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.
REFLECTIONS!
- What have you learnt about your eating habits?
I learnt that I do not eat a lot and I must increase my food intake as I am still growing. I have been thinking that I am eating enough but actually, I did not receive enough especially dietary fibre and calcium. I think this is due to time. At school I do not usually much as I rarely eat recess. And at home, since I spend a lot of time on homeworks, projects and computer, I don't usually eat because I am occupied and have things to do. Therefore, I should put time aside to have a proper meal in order to have a healthy diet.
- Do you consider your diet a healthy one? Why?
Not really. All of them are below the recommended intake. So I think that it is not healthy as it is insufficient. Particularly, I lack in fruits and vegetables. Therefore not having a balanced diet. I should meet the 2 serving of fruits and 2 servings of vegetables condition everyday. Also I should take in more food that are high in calcium as I am lacking in it and it is important for me to have enough of calcium in order to prevent broken bones or osteoporosis.
- Are the suggested nutritional tools useful? How?
Yes, it does. It makes me aware of my food intake and from there I can change my eating habits. I am now able to now what I need to take more and what I need to take less.
ONE DISH MEAL
This is a recipe using a
pita bread as the main ingredient. It's fillings are vegetables such as
cabbage, lettuce and
carrots and it also contains a few
popcorn chicken that is cooked in the oven and also a slice of
cheese.
It is a rather healthy dish as it has carbohydrates, vitamins, protein and calcium. It has a good taste and also chewy and at the same time crunchy too.
