I'm DONE!!!!!!!!!!!!!!!!!!!!!!

Reflection 3 on Claudia Ng's blog

Claudia Ng's blog -- http://claudiangaesthetics.wordpress.com/

Claudia is consistent in tracing her 3-day diet. Judging from it, Claudia leads a very healthy lifestyle. She eats regular proper meals and does not eat much junk food. In my opinion, this is very commendable of her. However, her diet lacks of vegetables and fruits. Vegetables and fruits are very healthy as they provide as with a lot of vitamins which our body needs. She should make a conscientious effort to consume more of these at least once a day. It is also evident that she eats a lot of fried food, which is very unhealthy so she should try to cut down on these.

Overall, her eating habits are very good but her diet can be improved to be more balanced.

Reflection 2 on Li Yin's blog

Li Yin's blog -- http://chocolatefudger.blogspot.com/

Li Yin has a relatively healthy diet. From her 3-day diet, which she has put much effort into recording every detail, it can be seen that LiYin eats at least one fruit a day and has at least a few servings of different vegetables daily. Hence, it shows that Li Yin makes a conscientious effort to include all the different categories of the food pyramid in her diet. I think that this habit of hers is very commendable and we should all learn from her as many children nowadays do not like to eat vegetables. However, LiYin snacks on junk food quite often and this should be improved. All in all, though, Li Yin's diet is pretty healthy and balanced as her meals are regular and consists of a variety of different foods.

In a nutshell, I feel that Li Yin is doing a good job in monitoring her diet but there is always room for improvement so I urge her to strive for an even healthier lifestyle.

Reflection 1 on Angelia's blog

Angelia's blog -- http://cook-ey.blogspot.com/

Angelia has put effort into recording all her meals down consistently for 3 days. However, judging from her 3-day diet, I suggest that she eats PROPER meals REGULARLY. This might also help her in refraining from eating too much junk food, especially chocolate, in between meals because this is a very bad habit of hers. Like many others, she should also introduce more vegetables and fruits into her diet as they provide us with a lot of vitamins :) However, I do think that it is commendable that she eats her breakfast daily, which many do not, because breakfast is actually the most essential meal in a day.

Angelia has made very good use of the tools on HPB and in all made a commendable effort in this blog. She should strive to have a healthier lifestyle as there is much room for improvement

Reflection on PT

From tracing my 3-day diet, I think I'm doing a good job eating regular meals and refraining from eating snacks, ie junk food, when it's not meal time. However, I certainly need to work on eating more vegies because all my meals mostly consists of only meat. Vegetables are also an important part of our diet as it provides us with much nutrients. Hence, I will try to make it a habit to eat an appropriate amount of vegetables everyday. Meanwhile, I think I'm doing a good job eating at least 1 serving of fruits everyday. All in all, I think that my diet is relatively healthy, but can be improved by introducing more vegetables into it.

Yes, I think that the suggested nutritional tools and really useful. By using the "Energy & Nutrient Compositions of Food" tool, I could evaluate the nutritional vales of all the food I consume. This allows me to adjust my daily diet accordingly because I will be able to know if I'm consuming too much/little calories, or fats, or sodium etc. Also, the "Calorie Calculator" tool taught me the right amount of calorie intake I should have a day, as an active sports player. Together with the previous tool, I can effectively monitor if my calorie intake is too much or too little. Lastly, the "Healthy Diet Pyramid" tool allowed me to evaluate if I was lacking or over-consuming in certain levels of the diet pyramid. In my case, I learned that my daily diet lacked of vegetables. These tools were all very useful and I'm sure that they will come in handy in the future as well.

My one-dish meal(fried rice) that I have modified is healthy because besides using minimal oil to fry it, I have also included many vegetables such as green peas, corn, carrots and bean sprouts. For more variety, I also included egg and prawns. Prawns are a type of seafood so they are a healthy type of meat, compared to those in my previous unhealthy fried rice, ie char siu, chinese sausage etc. Hence, in my opinion, this modified dish is healthy.

One-Dish Meal

On Day 1, I consumed an unhealthy one-dish meal. That is the fried rice which I ate for dinner. That plate of fried rice was quite oily, and the ingredients in it were pretty unhealthy too. The ingredients included some salty fish, char siu(pork with a bit of fat) and chinese sausage. As you can see, the ingredients are very greasy and unhealthy. Below are some pictures of the unhealthy dish and its ingredients.

After modifications to make the dish a more healthy one, I have decided to make it less greasy by using less oil to fry the rice, as well as adding more vegetables instead of meat. The vegies which I added were bean sprouts, green peas, carrots and corn. I also added some fresh prawn and egg for additional nutrition. Below are pictures of my modified healthy AND tasty one-dish meal and it's ingredients :D

HPB Health Tool -- Healthy Diet Pyramid

From this Healthy Diet Pyramid, I realised just how troublesome(but important) it is to prepare a well-balanced meal. I have also noticed that my daily meals lack of vegetables. Although I make it a point to eat at least 1 fruit a day, but my food consumption still lacks of vegetables. Therefore, from today onwards, I'm going to make it a habit to eat a serving of vegetables everyday... I think the my food consumption in the other levels of the food pyramid in rather appropriate and balanced. :)

HPB Health Tool -- Calorie Calculator

I just tried out the Calorie Calculator tool on the HPB website and found out that daily energy requirement is actually 2263kcal, based on daily lifestyle. Since I'm an active sportwomen who plays competitive squash and leisure badminton and tennis, my estimated calorie intake in relatively high. From tracing my 3-day food consumption, I also noticed that I am not taking in enough calories. Therefore, I hope to improve my daily nutritional intakes to meet my body's requirements better. :)

Day 3 (12 June) -- Food Nutrition

	Chicken Rice	Hokkien Noodle	Milk	Mango
Energy (kcal)	607	522	165	nil
Protein (g)	25	18	8	1.06
Total fat (g)	23	19	9.5	nil
Saturated fat (g)	8.7	7.3	0.5	nil
Dietary fibre (g)	2.0	4.4	nil	3.7
Carbohydrate (g)	75	69	12	nil
Cholesterol (mg)	47	133	nil	nil
Sodium (mg)	1,287	1,423	nil	4

Day 2 (11 June) -- Food Nutrition

	Fishball Noodle	Claypot Rice	Milk	Orange
Energy (kcal)	370	899	165	nil
Protein (g)	19	48	8	1.23
Total fat (g)	8	37	9.5	nil
Saturated fat (g)	3.3	15.5	0.5	nil
Dietary fibre (g)	3.9	6.0	nil	3.1
Carbohydrate (g)	55	93	12	nil
Cholesterol (mg)	43	167	nil	nil
Sodium (mg)	1,645	2,185	nil	nil

Day 1 (10 June) -- Food nutrition

	Fish Porridge	Fried Rice	Milo	Orange
Energy (kcal)	211	508	150	nil
Protein (g)	14	16	4.25	1.23
Total fat (g)	3	20	3.75	nil
Saturated fat (g)	0.0	8.4	1.75	nil
Dietary fibre (g)	0.0	4.2	1.25	3.1
Carbohydrate (g)	32	66	23.75	nil
Cholesterol (mg)	22	443	1.88	nil
Sodium (mg)	1,347	1,622	75	nil

- Credits to HPB "Energy and Nutrient Composition of Foods" health tool :) -