MY HEALTHY RAINBOW FOOD GUIDE(:

Saturday, May 15, 2010

Analysis

Method One: Healthy Food Pyramid

According to this pyramid,I have a relatively healthy diet,except that I don't eat enough fruit/vegetables.I often eat only 1 serving instead of the required 2.On the final day of my recording,I also ate too much sugar,which is at the top of the pyramid,"Use in small amounts".This is due to the 3 macarons that I ate,which are high in sugar and have little nutritional value.SADNESS.Other than that,my diet is relatively healthy,plus wholegrain products are occassionally consumed.

Method 2:RDDA

This is the RDDA of a 14-16 year old girl as seen on the HPB website.

Even though my height and weight are different from that of the RDDA's standards,I will not take it into consideration as this is the average height and weight of a healthy Singaporean girl,thus rates may differ from person to person.

For myself,I feel that I may be consuming just about enough,however,certain foods that I eat may be unhealthy,and thus skew my data.This tool is rather confusing to me,hehehehe.

3:00 AM

Reflections

Actually,this was a fruitful and interesting experience for me,monitoring my own diet.Since I have an active lifestyle and a high metabolic rate,I end up feeling hungry most of the time,but have learnt to control myself so that I will not give in to impulsive snacking.However,I am still prone to snacking,as seen from the consumption of the macaroni and cheese on day 2 and the macarons on day 3.Nevertheless,the rule of eating healthily is "moderation",and I have moderated my intake of such unhealthy foods,thus I think my diet is a healthy one.

However,I found many of the nutritional tools tedious,for example the Food Intake Assessment,which required you to type in everything,as well as the Recipe Analysis.Being rather impatient with retyping everything onto these tools,I soon began to find it rather tedious,and that turned me off,so to speak.The healthy diet pyramid was quite useful,cause it was simple and easy to remember,thus I can apply it practically to daily situations.

3:00 AM

Friday, May 14, 2010

1 dish meal

The 1 dish meal that I have eaten in the 3 days of recording is the tuna quiche~

Protein is contained in the tuna and egg used to make the filling of the quiche.

Calcium is found in the cheese.

Vitamins and found in the various vegetables in the quiche's filling.However,these vegetables have been cooked,thus most of the vitamins may have been lost.Thus,a side dish like a salad should be present to supplement the vitamins.

Carbohydrates are obtained from the pastry of the quiche.Fats are present in the butter used to make the shortcrust pastry.

The method in which this dish is cooked is healthy,as it is a baked good.

3:00 AM

Wednesday, May 12, 2010

DAY 3

Breakfast~ (6:30a.m. [today is Physics Exam,mum gives me lift,wake up later :D])

1 cup Milo
2 slices Kaya Toast
1 bottle Brands Chicken Essence plus Ginseng (eww bitter yucks)

Lunch~ (2:20 p.m.)

1 plate of duck rice
1 bowl of soup
2 sticks of chicken yakitori (from Tori-Q)

Dessert~ (2:50 p.m.)

3 French macarons (indulgence :DD)

Dinner~ (7:20 p.m.)

1 serving Fried Rice
1 Fried Egg
6~ piece Sausages

END OF RECORDING PERIOD

2:59 AM

Tuesday, May 11, 2010

DAY 2

Breakfast~ (5:45a.m.)

1 cup Strawberry Milkshake
1 cup water
3 pieces lightly toasted buns with cream cheese

DIY your own Fruit Milkshake :D

What I used for my Milkshake:

1 cup milk
6 fresh Strawberries (not canned,or dried.Please.)
Ice cubes

OPTIONAL
Tablespoon of Ribena.Just for sweetening purposes.I like mine without.

Recipe:

Wash and hull strawberries.
Blend all ingredients in blender until smooth.
Serve chilled.

You can also add other fruit for different flavour.Enjoy~

Snack~ (11:20a.m. during Aesthetics TEEHEE)

1 Uncle Toby's Berry Chewy Bar
1 Mini Apple Crumble (self made :D)

Lunch (1:30p.m.)

1 Tuna Quiche
1 Mini Apple Crumble
Both cooked during Cooking lesson YAAY
1 packet Green Tea

Drink (7:10p.m.)

1 can Green Tea (I consume alot of green tea don't I...)

Dinner (7:30p.m.)

1 serving Rice
1 serving vegetable
2 pieces grilled Salmon
1 serving Char Siew (sorry,forgot to take picture earlier,so I ate some xDD)
1 cup water

2:59 AM

Monday, May 10, 2010

DAY 1 (total amount of water drunk is not available)

Breakfast~ (5:45a.m.)

1 small bowl of multigrain cereal plus milk
1 cup of Milo
1 cup of water

Lunch~ (12:30p.m.)

1 Tuna Sandwich(2 slices of white bread)
1 Packet Green Tea

Snack~ (5:30p.m.)

1 bowl of Macaroni and Cheese
1 cup Orange Juice
(note:had to hunt around quite a bit for healthy snack >__<) Drink~ (5:50p.m)

1 Yakult Ace Light
(teehee too hungry :P)

Dinner~ (7:15p.m.)

1 serving Rice
1/2 serving fried Salmon
1 serving vegetables
1/2 serving Chicken
1/2 Corn on the Cob
1 bowl Soup
Several cups of water x3

Refer to images for serving sizes.

2:49 AM