Blog review:
http://heptask.blogspot.sg/
Her blog is very simple yet it is informative. Its simplicity allow viewers to view her blog and easily understand it. It contains a very detailed 3 day plan diet. However, I think that it lacks in certain aspects. She could have added more details on her improved dish, photos of it to make her blog m ore illustrative. I feel that it lacks statistics on the different components of her diet. Overall, I think she generally did a good job with her blog.
Blog review
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Blog review
Blog review:
http://homeeconspt.blogspot.sg/
Her blog has a lot of details as to the procedure in making her dish and the pros and cons of it. As it had many photos to further explain the dish, I felt that it made it easier to understand her blog and made the blog more fun and creative. However, I felt that it lacked statistics which may help to convince the audience that her modifications of her chosen dish made it a lot healthier. One good point of her blog is that it had pointed out the unhealthy points of each component of her dish. Generally, she did a great job with her blog.
Blog review
1st blog
http://meatingyouwasfarfromamis-steak.blogspot.sg/
Her blog was very informative, especially on the statistics of her 3 day diet and the percentage of proteins and carbohydrates consumed. However, it is not completed thus not showing her healthier alternative. Her blog is very well decorated and the content of her posts are very in depth. I have learnt about which kinds of food contain the most amounts of fats and which are alright to eat many quantities of. I think it was generally well done and allowed me to learn more through her blog.
What have I learnt?
Through this project, I have gained greater insight into healthy eating. I have learnt about the many ways to cut down on calories and make our everyday dishes into healthier ones. For example, to use whole-grain food as alternatives and using extra-virgin olive oil instead of our normal cooking oil. I also became more conscious about the amount of calories I take per day. Before, I thought if you take a lot of calories, you will only gain weight but now, I learnt that it has negative impacts on your body as well. Besides healthy eating, through researching, I learnt about healthy living as well. Exercising moderately and eating moderately will definitely make you healthier.
What is still lacking?
There are still a few ways to improve my dish to become a healthier one.
According to an article on the hpb website (http://www.hpb.gov.sg/HOPPortal/health-article/8958),
eating whole-grain food is the best. Be it bread, rice or noodles, the less processed your food is and the more whole-grains it contains, the longer and faster you will stay full.
When prepared well with less fat or sugar, whole-grains, fruits and vegetables offer you lower-calorie meal choices at any time of the day. hey are also rich in antioxidants.
Therefore, in my improved recipe, I should have used whole-grain pasta.
Tip: When looking for whole-grain food, just look out for this symbol!
Health conscious Pasta
1 pound spaghetti
2 scallops
Black pepper
Cherry Tomatoes
1 stalk of xiao bai cai
1/4 cup of extra-virgin olive oil
1 tablespoon of Salt
2 teaspoon of cooking oil
Moderate amount of chopped up garlic
Directions
- 1. Bring a large pot of lightly salted water to a boil. Cook spaghetti in the boiling water, stirring occasionally until cooked through but firm to the bite, about 12 minutes. Drain and transfer to a pasta bowl.
- 2. Combine garlic and olive oil. Cook over medium heat to slowly toast garlic, about 10 minutes. Reduce heat to medium-low when olive oil begins to bubble. Cook and stir until garlic is golden brown, about another 5 minutes. Remove from heat.
- 3. Boil the stalk of xiao bai cai till it turns dark green
- 4. Use 2 teaspoons of normal cooking oil and pour inside a pan. Heat the pan up before putting in garlic. Leave the garlic to cook till a golden brown colour. After that, put in the scallops and turn them occasionally.
- 5. Pour the olive oil onto the plate before putting the cooked pasta onto it. Mix them well.
- 6. Add in the xiao bai cai and cherry tomatoes. Sprinkle moderate amounts of black pepper.
Unhealthy Pasta!~
Blog my diet {3 day}
Day 1 -19 July 2014 Saturday
Time Food eaten Quantity Calories Comments
7.00 am Chocolate milk 1 209
Chocolate bread 1 180 Too much chocolate
12.00 pm Chicken Rice 1 329
Apple juice 1 120
2.00 pm Packet of Oreos 1 135
7.00pm Pasta with scallop 1 348
Day 2 - 20 July 2014 Sunday
Time Food eaten Quantity Calories Comments
8.00 am Milo 1 102
Whole wheat Biscuits 3 132
1.00 pm Wanton Noodles 1 181
Mango yogurt juice 1 170
3.00 pm Plain biscuits 3 177
6.30 pm Chicken burger 1 221
Pepsi 1 150 unhealthy
Day 3 - 21 July 2014 Monday
Time Food eaten Quantity Calories Comments
5.50 am Sausage Bun 1 170 Too little for breakfast
11.10 am Seafood Fried Rice 1 321
Ice lemon tea 1 75
3.00 pm Milo 1 102
7.00 pm Japanese bento 1 320
Food assessment:
| Based on the information you have provided, your daily energy requirement is estimated to be 1,813 kcal. This energy requirement is the level of calorie intake from food that will balance the calories your body burns, thus maintaining your weight. For weight loss, you should consume fewer calories and be more active. If you need to gain weight, consume more calories than your body requires. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Period of Analysis: 19/07/2014 - 21/07/2014 | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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View graph of actual nutritional intake compared against RDA
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| Table showing the % of total calories of diet versus recommendation | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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Nutrition messages based on results Saturated Fat Your intake of saturated fat was higher that the recommended amount. An excess of saturated fat can raise your blood cholesterol, subsequently increasing your risk of heart disease. The main sources of fat in our diet are also the sources of saturated fat! These include coconut-milk based foods, blended oil (usually used in commercial cooking), flavoured rice (e.g. chicken rice, nasi lemak, nasi briyani) and creamer/whitener/condensed and evaporated milk in beverages. Cutting down or limiting such sources of fat will also help to reduce saturated fat intake. 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. Dietary Fibre You 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. Cholesterol Your intake of cholesterol was more than the recommended amount. Excessive cholesterol intake, especially as part of a high fat diet, can increase blood cholesterol level and put you at risk of heart diseases. To cut down the intake of cholesterol, replace meat with beans, peas, lentils or bean products 3 times a week. For healthy adults and adolescents, limit eggs to 4 per week. In recipes, try to replace part of the use of whole eggs with just the egg white. Shellfish, prawns, shrimps, crabs, cuttlefish etc as well as organ meats should be eaten no more than twice a week and in small portions. 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. Credits to: http://www.hpb.gov.sg/hpb/ere/ere070306.asp | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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