Here's my reflections on other friends' food blogs!
First up, we have Qingyun! http://whenfoodmeetsqingyun.blogspot.com/
Qingyun! I love your blog, the dolldoll thing and the 3 cakes on top! So cute:D I think its good that you put the content links first. It helps me navigate your blog really well! It think your diet is actually not bad! You consume just the right amounts for each component except of course for your protein, saturated fats and sodium intake. Your sodium intake is scary! It probably comes from your snacks like your chicken pie, potato chips, roller coaster and the soups you drink. It think it is great that you make it a point to eat some fruits everyday. Cut down on those snacks and your diet will be great!
Next up is Vivian! http://www.foodisextremelygood.blogspot.com/
Hey Vivian! I love the blog skin! Its so nice compared to my amateurish one. I see that your diet problems are almost the same as mine. We don't take enough calcium but our sodium intake is too much. But your meal sizes! You are a tall girl but your lunches are just garlic bread or fish soup? I don't think that's enough. I also think you should drink fresh milk every morning to have more calcium. Eat more greens, perhaps with rice, during your lunches - increases your dietary fibre intake:)
Finally, it's Wan Ling! http://crumbsofcookies.livejournal.com/
Hi Wan Ling! Your blog is very neat and adorable! I like it! Your cholesterol intake is too much. Maybe you should not eat hard-boiled eggs so often for breakfast. Also, instead of drinking soyabean milk in the morning, try fresh milk. It's healthier. It's good to see that your diet follows the Healthy Diet Pyramid (did you deliberately try to follow? haha so cute:). Perhaps you should eat more greens and cut down on your meat and alternatives.
Sep 2, 2010
Reflections! (like physics - the angle of incidence = the angle of reflection)
What have I learnt about my eating habits?
I've learnt that I'm eating more than my RDDA especially for my sodium intake. I must cut down on fatty food and ask for less gravy in my food. Too much of all these can cause various health problems like heart diseases. Also, I am very much lacking in calcium. I should drink more milk frequently and eat foods with higher calcium content such as dairy products, green peas and spinach.
Do you consider your diet a healthy one? Why?
I feel that my diet is not healthy. I am consuming much more than I should in almost all the components except for calcium. My salt intake is more than twice of the recommended amount! I am extremely shocked and appalled by that! I must change my diet now or it will affect my health in the future. Consuming too much fats will increase our risk of getting coronary heart diseases and too much salt intake can lead to stomach cancer and death. I definitely do not want to suffer from such diseases! I will add less seasoning and flavouring in my food now and when I eat at public eating establishments, I will ask for less gravy.
On the other hand, my calcium intake is very low. As an artistic gymnasts, I am at a large risk of getting broken bones. I must take more calcium to prevent myself from breaking my bones. I always thought that drinking milk everyday would be sufficient but now I know that it's not enough. I should consume more diary products and perhaps even other non-diary sources of calcium such as spinach and green peas.
Are the suggested nutritional tools useful? How?
With regards to their purpose, yes, they are very useful in helping us know what's wrong with our diets and how we should improve them. For example, through the Food Intake Assessment, I now know that I should consume less salt but more calcium.
However, with regards to their user-friendliness, the Food Intake Assessment is horrific! It took me three tries to get my analysis done because on the first two times, after I clicked "Analyse", the window said Page Error and the analysis did not load at all. Since, there was no way we could save what we already inputted, each time I wanted to try it again, I had to input it all over again! >.<
Why is your suggested one-dish meal healthy?
It is healthy because the oil used to cook it is olive oil. Olive oil is rich in monounsaturated fats. A high proportion of such fats in the diet is linked with a reduction in the risk of coronary heart diseases. Also, the suggested pizza has fruits and vegetables as ingredients. This increases the dietary fibre content of the meal. Dietary fibre adds bulk to the diet and makes you feel full faster so it reduces your appetite. This can help with weight management. It also lowers the total Low-density lipoprotein cholesterol, thus reducing the risk of heart diseases. Moreover, it helps the digestive system by speeding the passage of foods through the system and alleviating constipation.
I've learnt that I'm eating more than my RDDA especially for my sodium intake. I must cut down on fatty food and ask for less gravy in my food. Too much of all these can cause various health problems like heart diseases. Also, I am very much lacking in calcium. I should drink more milk frequently and eat foods with higher calcium content such as dairy products, green peas and spinach.
Do you consider your diet a healthy one? Why?
I feel that my diet is not healthy. I am consuming much more than I should in almost all the components except for calcium. My salt intake is more than twice of the recommended amount! I am extremely shocked and appalled by that! I must change my diet now or it will affect my health in the future. Consuming too much fats will increase our risk of getting coronary heart diseases and too much salt intake can lead to stomach cancer and death. I definitely do not want to suffer from such diseases! I will add less seasoning and flavouring in my food now and when I eat at public eating establishments, I will ask for less gravy.
On the other hand, my calcium intake is very low. As an artistic gymnasts, I am at a large risk of getting broken bones. I must take more calcium to prevent myself from breaking my bones. I always thought that drinking milk everyday would be sufficient but now I know that it's not enough. I should consume more diary products and perhaps even other non-diary sources of calcium such as spinach and green peas.
Are the suggested nutritional tools useful? How?
With regards to their purpose, yes, they are very useful in helping us know what's wrong with our diets and how we should improve them. For example, through the Food Intake Assessment, I now know that I should consume less salt but more calcium.
However, with regards to their user-friendliness, the Food Intake Assessment is horrific! It took me three tries to get my analysis done because on the first two times, after I clicked "Analyse", the window said Page Error and the analysis did not load at all. Since, there was no way we could save what we already inputted, each time I wanted to try it again, I had to input it all over again! >.<
Why is your suggested one-dish meal healthy?
It is healthy because the oil used to cook it is olive oil. Olive oil is rich in monounsaturated fats. A high proportion of such fats in the diet is linked with a reduction in the risk of coronary heart diseases. Also, the suggested pizza has fruits and vegetables as ingredients. This increases the dietary fibre content of the meal. Dietary fibre adds bulk to the diet and makes you feel full faster so it reduces your appetite. This can help with weight management. It also lowers the total Low-density lipoprotein cholesterol, thus reducing the risk of heart diseases. Moreover, it helps the digestive system by speeding the passage of foods through the system and alleviating constipation.
Sep 1, 2010
Let me suggest something...
You're at home and you're wondering what to eat...
Stop! Don't pick up that phone and call Pizza Hut. Instead, try baking your own pizza! It's fun and you can put any ingredient you want on the pizza.
In fact, I have some suggestions for your home-made pizza to make it very healthy and of course, delicious!
1) Use olive oil for the bread.
2) Add fruits or vegetables such as tomatoes and peppers to your pizza.
Why is this alternative pizza much healthier? Well, olive oil is a healthier choice of oil! In fact, it can reduce your risk of suffering from coronary heart diseases! Also, the fruits or vegetables increase the dietary fibre content of your meal. It is common knowledge that dietary fibre alleviates constipation. But do you know that it can also reduce the risk of heart diseases and possibly colorectal cancer? So always remember to eat your veges!
Hope you have found these suggestions helpful to make your pizza healthier:)
Have fun!
Stop! Don't pick up that phone and call Pizza Hut. Instead, try baking your own pizza! It's fun and you can put any ingredient you want on the pizza.
In fact, I have some suggestions for your home-made pizza to make it very healthy and of course, delicious!
1) Use olive oil for the bread.
2) Add fruits or vegetables such as tomatoes and peppers to your pizza.
Hope you have found these suggestions helpful to make your pizza healthier:)
Have fun!
Food Intake Assessment
AH FINALLY IT WORKS AFTER 3 DAYS OF TRYING!!! >< i'm mentally exhausted.
This is what it said:) Just a side note, it is not very accurate coz i had to use whatever they had.
By the way, please have a look at the analysis of my food consumption by the different HPB tools under the Pages column on the right. >>
Period of Analysis: 06/08/2010 - 08/08/2010
Energy in the foods we eat comes from three categories of nutrients - carbohydrates, fats and proteins. Fat is the most concentrated source of energy. Gram for gram, fat (9 kcal/g) has more than twice the energy of carbohydrate (4 kcal/g) or protein (4 kcal/g). Hence, foods high in fat are generally high in calories. Alcohol also supplies more calories (7 kcal/g) than carbohydrate or protein.
Know your daily energy allowance, and balance the energy from the food you eat with the energy your body uses for physical activities.
Total Fat
Your total fat intake was more than the recommended amount. A diet high in fat is associated with overweight, high blood cholesterol, heart disease and other related health problems.
To reduce total fat in your diet, use less oil or fats when cooking and use fat spreads sparingly. Use lean cuts of meat and poultry, and remove visible fat and skin. When eating out, ask for less fat or oil in your food. As extras add up, make your food choices wisely. Choose reduced fat or skimmed milk and dairy products instead of full cream varieties. Choose plain rice over flavoured rice, and cut down on the use of sweetened condensed milk or creamers.
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.
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.
When shopping for food, look out for products with the Healthier Choice Symbol. These products are lower in total fat, saturated fat, sodium and/or dietary fibre content compared to other products in the same category.
This is what it said:) Just a side note, it is not very accurate coz i had to use whatever they had.
By the way, please have a look at the analysis of my food consumption by the different HPB tools under the Pages column on the right. >>
Period of Analysis: 06/08/2010 - 08/08/2010
Nutrition messages based on results
Energy
Your intake of energy from your diet was more than you need. Frequently eating above your energy needs can contribute to excess calories, which will be stored as body fat if it is not being used for physical activities. Excessive body fat leads to blood pressure, stroke diabetes and even certain cancers. (Please note that I do Artistic Gymnastic for 3 hrs, 3 times a week so my energy requirement is high!)
Energy in the foods we eat comes from three categories of nutrients - carbohydrates, fats and proteins. Fat is the most concentrated source of energy. Gram for gram, fat (9 kcal/g) has more than twice the energy of carbohydrate (4 kcal/g) or protein (4 kcal/g). Hence, foods high in fat are generally high in calories. Alcohol also supplies more calories (7 kcal/g) than carbohydrate or protein.
Know your daily energy allowance, and balance the energy from the food you eat with the energy your body uses for physical activities.
Total Fat
Your total fat intake was more than the recommended amount. A diet high in fat is associated with overweight, high blood cholesterol, heart disease and other related health problems.
To reduce total fat in your diet, use less oil or fats when cooking and use fat spreads sparingly. Use lean cuts of meat and poultry, and remove visible fat and skin. When eating out, ask for less fat or oil in your food. As extras add up, make your food choices wisely. Choose reduced fat or skimmed milk and dairy products instead of full cream varieties. Choose plain rice over flavoured rice, and cut down on the use of sweetened condensed milk or creamers.
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.
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.
When shopping for food, look out for products with the Healthier Choice Symbol. These products are lower in total fat, saturated fat, sodium and/or dietary fibre content compared to other products in the same category.
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