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 :) -