8 lessons in Mrs. Abbas' Food and Nutrition class, here are some major takeaways that I had, and I'm sure this would stick with me for the rest of my life.
1) Me eats PRETTY FOOD!
When cooking for anyone, from your mother to your future boyfriend to yourself, we need to rememeber that the presentation of our food is very important. The food presented must look good enough to encourage others to take their first bite into your food, it must make them fantasize about the taste of your food with one look and to achieve this, there must be colour, smell, garnishing and presentation.
Colour, of course, no burnt bits, must look appetizing for instance, a blood red spagetthi sauce would look better than a brownish, uneven sauce, and slightly tainted brown rice would look better than white rice.
Smell, well, most of the time is determined by the taste of your food so make sure it tastes good!
Garnishing, you have to think about colour schemes, the mix and match of food, the "context" of the food, for instance you garnish your brownies with a scoop of ice cream and a cherry on top to create layers and fried rice for instacne, can be garnished with something red as red complements the brown of the rice.
Finally, presentation is important. You must not overwhelm your customers with too much of food. If food is slightly more, serve it on a large plate, leave much area around the food (which can be used for garnishing) to give the food a touch of delicateness.
2) Look at all those things called...FATS. TRANS FATS.
Fats are present almost anywhere and everywhere. While we only focus on our daily calories intake, thinking that as long as we stick to the maximum amount is alright but we have never wondered how much fats are present in the food. Fats is not always equivalent to calories as some fats may be trans fat which cannot be burnt off as quickly as regular fats and cannot be absorbed by the body for bodily functions as well. With these Food and Nutrition lessons, I have alerted my mum to take note of the amount of trans fat in foods that she buys. Foods with less transfat may be slightly expensive but it is definitely comparable to the consequent damages to the body if there is too much trans fat intake, which may lead to blocked arteries, high blood pressure, risk of heart attacks and strokes, high cholestrol level and so much more.
3) Woohooo! Get me high!!! SUGARY GOODNESS? Maybe not!
Sugar makes everyone happy. When you're down, you eat chocolates, ice creams, cakes, candies, and you'll feel much better eh? Sugar may make you happy, but it doesn't fill you, and neither does it do you good with excess of it. Sugar is high in calorie content and if you don't burn it off in time, they would collect into fats and we all know what happens with that above!
Try looking for alternatives in sugar which gives you the same amount of sugary goodness and energy but comes from natural means, such as fruits! Grapes provides you the same amount of sugar as a bottle of coke, but contains much lesser calories as the sugar came from glucose, the product of a natural process. Not only that, it provides you with dietary fiber which we will look into next! -->
4) Vegetables and Fruits? I'm allergic. Think again. DIETARY FIBER.
Youngsters detest fruits and vegetables, many claiming to have never eaten them since they were eight. I used to be like them, but since these Food and Nutrition Lessons, I have bene encouraging myself to eat two servings of fruits every night. I am not a big fan of vegetables so I would try my best to get at least one serving per day. But I'm absolutely fine with fruits! If you hate vegetables, try making up for the dietary fiber loss using fruits. Explore all sorts of fruits and find your favourite few, eat them often, and consuming dietary fiber would not be a chore! Without enough dietary fiber,some common symptoms are gas and bloating, iregular bowl movment, and constipation. In some worse cases it could lead to diverticulosis, high blood cholesterol, and colon and breast cancer. Low fiber intake, along with a high calorie diet, has been linked with causing obesity as well. Quoting Mrs. Abbas, "Why suffer all that pain when all you need to do now is eat more vegetables and fruits?" Exactly, that suffering isn't worth it!
5) No snacks? Impossible. What about....CALORIES?!
To lower your calorie intake, no one said you had to give up your delicious snacks, which for many of us is the fuel for us to stay up late rushing out our project and assignments. All you have to do is make some changes to it! Potato chips, cheese sticks of course is irresistable and is acceptable, just take in mild moderation. Other times, replace these dry snacks with fruits! They can be dried fruits such as raisins, or fresh bite-sized fruits such as cherries, strawberries and grapes. Try fruit yoghurts which helps your digestive system too and replace soda with fruit juices or vitamin water! Its easy! Take a look round the supermarket and you'll find many things as delicious and chips and crackers.
Look how much you difference you can make to your lifestyle with these painless adaptations. It will take some time but once you get used to it, it would be part of your life and the benefits are everlasting! Spread these information to your family; the best way for you to love them is to give them a healthy life!
Friday, 21 September 2012
Looking at Other Blogs: "My Life Runs On Food"
Blog Title: My Life Runs On Food
Blog Address: http://blog.sanuraweathers.com/
What I like about this blog is that the recipes are unique and are healthy though we usually associate foods like this as unhealthy. An example would be the "Hummingbird Cake with Mascarpone Frosting", which looks thick and high in sugar content but is in deed made up of natural ingredients.
However, a major flaw of this blog for amatuers like myself is that it is too technical, requiring a high amount of cooking skill and recipes seem way too complicated to be duplicated. The end product also looks highly unfeasible in a simple home kitchen, with foreign equipments that I have never seen before. Unlike the first blog, this blog doesn't provide personal experiences and side notes for the reader, which is especially important with a complicated recipe as it would give the reader a clearer idea. Also, pictures are not matched up to the steps which may result in confusion for the readers.
Furthermore, the ingredients used in most recipes are not common, and would not be suitable for a dish on budget. These dishe may be tried out once in a while for special occasions such as acting host for a gathering but not everyday. The cost is way too and the taste of these dishes are also not recommended to be consumed daily as many may soon get sick of it-they are meant to only be consumed once in a while as a form of cravings. Thus, the blog is not very useful for everyday meals despite being healthy.
In conclusion, this blog may be more suitable for getting quirky, uinque ideas for foods to provide in a gathering but not as equipped for daily, family meals as the other two blogs. It is pretty good still as the dishes really catches my attention and I would like to try it with its exotic looks but its just useful in another context not this.
Blog Address: http://blog.sanuraweathers.com/
What I like about this blog is that the recipes are unique and are healthy though we usually associate foods like this as unhealthy. An example would be the "Hummingbird Cake with Mascarpone Frosting", which looks thick and high in sugar content but is in deed made up of natural ingredients.
However, a major flaw of this blog for amatuers like myself is that it is too technical, requiring a high amount of cooking skill and recipes seem way too complicated to be duplicated. The end product also looks highly unfeasible in a simple home kitchen, with foreign equipments that I have never seen before. Unlike the first blog, this blog doesn't provide personal experiences and side notes for the reader, which is especially important with a complicated recipe as it would give the reader a clearer idea. Also, pictures are not matched up to the steps which may result in confusion for the readers.
Furthermore, the ingredients used in most recipes are not common, and would not be suitable for a dish on budget. These dishe may be tried out once in a while for special occasions such as acting host for a gathering but not everyday. The cost is way too and the taste of these dishes are also not recommended to be consumed daily as many may soon get sick of it-they are meant to only be consumed once in a while as a form of cravings. Thus, the blog is not very useful for everyday meals despite being healthy.
In conclusion, this blog may be more suitable for getting quirky, uinque ideas for foods to provide in a gathering but not as equipped for daily, family meals as the other two blogs. It is pretty good still as the dishes really catches my attention and I would like to try it with its exotic looks but its just useful in another context not this.
Looking at Other Blogs: "The Picky Eater"
Blog Title: The Picky Eater
Blog Address: http://pickyeaterblog.com/
This blog targets a huge audience as it is suitable for teenages, mothers, housewives, and even grandmothers. It offers a wide range of not just recipes, but also commentary articles of food, from "20 Healthy Snacks for Kids, College Students, Adults, Home, Work" to "Be a Picky Eater, Avoid Trans Fat", it exposes readers to many recent healthy issues and educate readers on how to reduce the intake of these foods. As it is impossible to not eat processed food, trans fat, cholestrol, there are ways we can monitor our eating habits and resolve these issues as much as possible.
The reason why I noted that this blog is suitable for teenagers is beacause from peer pressure, everyone strives to be skinny-or rather, fit. Exercise is not the only factor to a healthy body, food plays an important role too! Eating less fats could help reduce our fat content, and this blog offers many quick and easy recipes which could be done in less than 30 minutes (including preparation time) and is tasty and healthy. Recipes are classfied according to the meal they belong to (breakfast, lunch, dinner, snack) for easy search and exploration. On account that teenagers have absolutely no time to surf the net for recipes they like, they can simply sign up for a free 7-day meal plan provided by this website. They can modify the dishes as they like and ask for another set of recipes.
There are many useful links to help you take note of your diet and find out your very own diet type too! Furthermore, this blog provides insipiring articles about the positive benefits of healthy eating and motivating tips for eating towards a healthy lifestyle. For exmaple, there is an article about "10 Tips for making Healthier Food Choices" with tips that are applicable to everyday life such as "balancing calories", "enjoy your food but be mindful of what you eat", or "hydrate with healthy liquids", which are very helpful if put to use.
In a nutshell, I recommend this blog to all ages, whether you are 7 or 70. As long as you learn how to use the Internet, log on to this website and find your way to a healthier tomorrow with food! I'm sure many would leave the blog with much knowledge and realisation about food.
Blog Address: http://pickyeaterblog.com/
This blog targets a huge audience as it is suitable for teenages, mothers, housewives, and even grandmothers. It offers a wide range of not just recipes, but also commentary articles of food, from "20 Healthy Snacks for Kids, College Students, Adults, Home, Work" to "Be a Picky Eater, Avoid Trans Fat", it exposes readers to many recent healthy issues and educate readers on how to reduce the intake of these foods. As it is impossible to not eat processed food, trans fat, cholestrol, there are ways we can monitor our eating habits and resolve these issues as much as possible.
The reason why I noted that this blog is suitable for teenagers is beacause from peer pressure, everyone strives to be skinny-or rather, fit. Exercise is not the only factor to a healthy body, food plays an important role too! Eating less fats could help reduce our fat content, and this blog offers many quick and easy recipes which could be done in less than 30 minutes (including preparation time) and is tasty and healthy. Recipes are classfied according to the meal they belong to (breakfast, lunch, dinner, snack) for easy search and exploration. On account that teenagers have absolutely no time to surf the net for recipes they like, they can simply sign up for a free 7-day meal plan provided by this website. They can modify the dishes as they like and ask for another set of recipes.
There are many useful links to help you take note of your diet and find out your very own diet type too! Furthermore, this blog provides insipiring articles about the positive benefits of healthy eating and motivating tips for eating towards a healthy lifestyle. For exmaple, there is an article about "10 Tips for making Healthier Food Choices" with tips that are applicable to everyday life such as "balancing calories", "enjoy your food but be mindful of what you eat", or "hydrate with healthy liquids", which are very helpful if put to use.
In a nutshell, I recommend this blog to all ages, whether you are 7 or 70. As long as you learn how to use the Internet, log on to this website and find your way to a healthier tomorrow with food! I'm sure many would leave the blog with much knowledge and realisation about food.
Looking at Other Blogs: "Skinny Taste"
Blog Title: Skinny Taste
Blog Address: http://www.skinnytaste.com/
This blog lives up to its motto, "delicious low fat recipes from my family to yours". The recipes provided are healthy, low in fat content and family friendly. These dishes are not too exotic or foreign, just common home dishes just relatively healthier than most recipes in cookbooks, suiting the tastebuds of the young and the old of a family. Recipes include dishes such as "zucchini lasagna" and "baked chicken parmesan" and not just main courses, but deserts as well such as "pumpkin nut muffin", providing a full nutriention filled meal for a family.
Apart from a wide variety of beneficial recipes and dish ideas, along with the recipes, this blog provides the author's own personal experience while cooking the dish, giving timely advice for readers who want a try at the dish. This gives the reader a better view of what the dish would turn out to be and procedures to take note when cooking the dish for it to taste the best. For instance, her describes her first try, "The first time I made this, I didn't grill the zucchini first, but there was a lot of liquid so I found grilling it first greatly improved it. I soaked up as much of the liquid as I could with paper towels before layering the ingredients", to advice readers to grill zucchini and provides the readers with her insights for future improvement, "I think the next time I make this, I'll try it with turkey sausage in place of the ground beef, I bet it will be spectacular! She includes photos of her cooking process as well for readers to compare their work with hers. This increases the credibility of the recipe such that it is actually feasible as the author has tried it out on her own and is not just a recipe out of imagination.
On a side note, this blog is user friendly, with ask boxes for readers to post their questions, from nutrition issues to cooking issues and offers recommended links to other similiar recipes or all time favourite recipes from a recipe the reader seem to take interest in, rather than putting readers through the chore of searching for their desired recipe.
All in all, I recommend this blog to mothers (especially career mums) who find it almot impossible to think up of new dishes which benefits the family on a whole. Very family related and user-friendly for busy working mothers!
Blog Address: http://www.skinnytaste.com/
This blog lives up to its motto, "delicious low fat recipes from my family to yours". The recipes provided are healthy, low in fat content and family friendly. These dishes are not too exotic or foreign, just common home dishes just relatively healthier than most recipes in cookbooks, suiting the tastebuds of the young and the old of a family. Recipes include dishes such as "zucchini lasagna" and "baked chicken parmesan" and not just main courses, but deserts as well such as "pumpkin nut muffin", providing a full nutriention filled meal for a family.
Apart from a wide variety of beneficial recipes and dish ideas, along with the recipes, this blog provides the author's own personal experience while cooking the dish, giving timely advice for readers who want a try at the dish. This gives the reader a better view of what the dish would turn out to be and procedures to take note when cooking the dish for it to taste the best. For instance, her describes her first try, "The first time I made this, I didn't grill the zucchini first, but there was a lot of liquid so I found grilling it first greatly improved it. I soaked up as much of the liquid as I could with paper towels before layering the ingredients", to advice readers to grill zucchini and provides the readers with her insights for future improvement, "I think the next time I make this, I'll try it with turkey sausage in place of the ground beef, I bet it will be spectacular! She includes photos of her cooking process as well for readers to compare their work with hers. This increases the credibility of the recipe such that it is actually feasible as the author has tried it out on her own and is not just a recipe out of imagination.
On a side note, this blog is user friendly, with ask boxes for readers to post their questions, from nutrition issues to cooking issues and offers recommended links to other similiar recipes or all time favourite recipes from a recipe the reader seem to take interest in, rather than putting readers through the chore of searching for their desired recipe.
All in all, I recommend this blog to mothers (especially career mums) who find it almot impossible to think up of new dishes which benefits the family on a whole. Very family related and user-friendly for busy working mothers!
Thursday, 13 September 2012
Recipe Analysis: Slice Fish Soup (HPB Health Tool)
Recipe Analysis
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Recipe Analysis: Mushroom Rice (HPB Health Tool)
Recipe Analysis
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Looking Deeper: Bean-ny Secrets
Looking Deeper: More about Ikan Bilis/Anchovies
Healthy Recipe: Slice Fish Soup (Serves 1)
Ingredients! (Delicious eh?)
2 bowls of water
10g of soybeans (soaked in warm water overnight)
20g of sliced Pacific Cod Fish seasoned with pepper
A handful (about 5g) of dried, salted ikan bilis (anchovies) (soaked in water overnight)
2-3 stalks of any leafy vegetables
2 pinches of salt
Methods! (Patience needed! But its easy-pesy!)
Boil 2 bowls of water in a pot. Once water boils, add in soaked beans and ikan bilis.
Leave the soup to slowly simmer at low heat for 20 minutes. This is for the calcium from the ikan bilis to be fully absorbed into the soup and the flavor and calcium from the soybeans to enter the soup.
After 20 minutes, add in 2 pinches of salt. Taste the soup to make sure the flavoring is enough. At this point, the amount of soup should be reduced to 1 bowl (through simmering).
Add in the sliced, seasoned Pacific Cod Fish and cook it with the soup at the largest flame. When sliced fish turns white and floats to the top of the pot, add in any leafy vegetables.
Let it cook for around 1 minute before all vitamins and minerals and lost. Turn off the heat.
Scoop out the soup from the pot into bowls and get ready to serve! This is such a suitable accompaniment to the lovely dish prepared previously that I’m sure your “customers” would love to try. This complements well with the rice as a soup to wash down the rice, which sometimes may be slightly dry to the mouth.
2 bowls of water
10g of soybeans (soaked in warm water overnight)
20g of sliced Pacific Cod Fish seasoned with pepper
A handful (about 5g) of dried, salted ikan bilis (anchovies) (soaked in water overnight)
2-3 stalks of any leafy vegetables
2 pinches of salt
Methods! (Patience needed! But its easy-pesy!)
Boil 2 bowls of water in a pot. Once water boils, add in soaked beans and ikan bilis.
Leave the soup to slowly simmer at low heat for 20 minutes. This is for the calcium from the ikan bilis to be fully absorbed into the soup and the flavor and calcium from the soybeans to enter the soup.
After 20 minutes, add in 2 pinches of salt. Taste the soup to make sure the flavoring is enough. At this point, the amount of soup should be reduced to 1 bowl (through simmering).
Add in the sliced, seasoned Pacific Cod Fish and cook it with the soup at the largest flame. When sliced fish turns white and floats to the top of the pot, add in any leafy vegetables.
Let it cook for around 1 minute before all vitamins and minerals and lost. Turn off the heat.
Scoop out the soup from the pot into bowls and get ready to serve! This is such a suitable accompaniment to the lovely dish prepared previously that I’m sure your “customers” would love to try. This complements well with the rice as a soup to wash down the rice, which sometimes may be slightly dry to the mouth.
Looking Deeper: All About Rice
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Dietary Fiber in Cooked Rice
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||
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Brown rice
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1 cup
|
1.0
|
|
White rice
|
1 cup
|
0.1
|
|
Calories in Cooked Rice
|
||
|
Brown rice
|
1 cup
|
216kcal
|
|
White rice
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1 cup
|
242kcal
|
|
Vitamins and Minerals in Cooked Rice
(Magnesium)
|
||
|
Brown rice
|
1 cup
|
84mg
|
|
White rice
|
1 cup
|
19 mg
|
NEVER UNDERESTIMATE BROWN RICE
With the inclusive of brown rice, it provides more vitamins and dietary fiber than white rice and cuts down your calories intake as well. Dietary fiber and vitamins are important in maintaining our well-being and our body working functionally as a system while less calories would help us maintain a fit and healthy body.
See the importance of brown rice now? Try to include it in your meals then! If you are like me, who dislikes brown rice, add half a cup or even a handful. Any amount makes a difference!
Looking Deeper: Benefits of Mushrooms
Calories in Mushrooms!
The U.S. Department of Agriculture reports that 100 g of dried shiitake mushrooms contain 296 calories. In a serving of four dried mushrooms, there are approximately 44 calories; therefore a single dried mushroom contains about 11 calories.
Lowered Cholesterol Level: Mushrooms provide consumers with lean protein. The high amount lean protein in mushrooms helps to burn cholesterol when digested. Mushrooms also contain fiber and enzymes, helping to lower cholesterol as well.
Mushrooms are effective in preventing Breast Cancer: Elements in the mushroom inhibit growth of cancerous cells.
Mushrooms fighting off Diabetes: Mushrooms have no fats, no cholesterol, very little carbohydrates, high proteins, vitamins and minerals. They contain compounds to help proper functioning of the liver and other organs. The natural antibiotics of mushrooms can protect diabetes patients from infections of their limbs.
Mushrooms for Immunity: Anti-oxidant present in mushrroms gives protection from free radicals as well as boosting up our immunity. A good combition of Vitamins A, B complex and C strengthens the immune system as well.
Mushrooms in Absorbing of Calcium: Mushrooms are the only vegetable to contain edible Vitamin-D, rich in calcium, iron and potassium. Vitamin D is also important in absorbing calcium from protein products such as milk and cheese.
Shiitake Can Fight Tumors– These flavorful, meaty mushrooms contain lentinan which is a natural anti-tumor compound. It has been developed by the Japanese into a beneficial anti-cancer treatment. In turn, it is an excellent source of vitamin D and fighting infection. Four to five ounces per day is recommended.
The U.S. Department of Agriculture reports that 100 g of dried shiitake mushrooms contain 296 calories. In a serving of four dried mushrooms, there are approximately 44 calories; therefore a single dried mushroom contains about 11 calories.
Lowered Cholesterol Level: Mushrooms provide consumers with lean protein. The high amount lean protein in mushrooms helps to burn cholesterol when digested. Mushrooms also contain fiber and enzymes, helping to lower cholesterol as well.
Mushrooms are effective in preventing Breast Cancer: Elements in the mushroom inhibit growth of cancerous cells.
Mushrooms fighting off Diabetes: Mushrooms have no fats, no cholesterol, very little carbohydrates, high proteins, vitamins and minerals. They contain compounds to help proper functioning of the liver and other organs. The natural antibiotics of mushrooms can protect diabetes patients from infections of their limbs.
Mushrooms for Immunity: Anti-oxidant present in mushrroms gives protection from free radicals as well as boosting up our immunity. A good combition of Vitamins A, B complex and C strengthens the immune system as well.
Mushrooms in Absorbing of Calcium: Mushrooms are the only vegetable to contain edible Vitamin-D, rich in calcium, iron and potassium. Vitamin D is also important in absorbing calcium from protein products such as milk and cheese.
Shiitake Can Fight Tumors– These flavorful, meaty mushrooms contain lentinan which is a natural anti-tumor compound. It has been developed by the Japanese into a beneficial anti-cancer treatment. In turn, it is an excellent source of vitamin D and fighting infection. Four to five ounces per day is recommended.
Healthy Recipe: Mushroom Rice (Serves 2)
Ingredients!
(Nothing expensive!)
Cooking oil
1/2 cup of white rice
1/2 cup of brown rice
1 and ½ cup of water (to cook the rice)
A handful (about 5g) of dried shrimp
10g of dried Shitake mushroom (to be soaked overnight)
2 tablespoons soy sauce
1 tablespoon oyster sauce
1 and ½ pinch of salt
Methods! (Don’t worry it’s really really easy!)
Pour 1/2 cup of white rice and 1/2 cup of brown rice into a large bowl. Rinse the rice and set it aside.
Pour cooking oil into the saucepan; pour enough to cover the base with oil. Give it a few minutes to heat up till it sizzles.
In the meantime, squeeze any excess water out of the soaked Shitake mushrooms and cut the mushrooms into half or one-third (dependent on the size of the mushrooms).
When oil heats up, add the dried shrimp into the saucepan. Fry vigorously for 30seconds. When the dried shrimp begins to fragrant, quickly add in the cut mushrooms.
Continue to fry while adding in the seasoning—2 tablespoons soy sauce, 1 tablespoon oyster sauce and 1 and ½ pinch of salt.
When the oyster sauce becomes fragrant and mushrooms seem to gain color from the seasoning, add the rinsed rice.
Fry rapidly for 30 seconds.
Turn off the fire and scoop out the fried mushroom rice into the rice pot. Add in the 1 and 1/2 cups of water to the rice, plug in the socket, turn on the power, cover the rice cooker and let the rice cook! A delicious mushroom rice dish would be ready in 40 minutes!
When rice is ready, remove the rice from the cooker and serve in bowls! I’m sure your “customers” would certainly be happy eaters upon trying this dish!
Cooking oil
1/2 cup of white rice
1/2 cup of brown rice
1 and ½ cup of water (to cook the rice)
A handful (about 5g) of dried shrimp
10g of dried Shitake mushroom (to be soaked overnight)
2 tablespoons soy sauce
1 tablespoon oyster sauce
1 and ½ pinch of salt
Methods! (Don’t worry it’s really really easy!)
Pour 1/2 cup of white rice and 1/2 cup of brown rice into a large bowl. Rinse the rice and set it aside.
Pour cooking oil into the saucepan; pour enough to cover the base with oil. Give it a few minutes to heat up till it sizzles.
In the meantime, squeeze any excess water out of the soaked Shitake mushrooms and cut the mushrooms into half or one-third (dependent on the size of the mushrooms).
When oil heats up, add the dried shrimp into the saucepan. Fry vigorously for 30seconds. When the dried shrimp begins to fragrant, quickly add in the cut mushrooms.
Continue to fry while adding in the seasoning—2 tablespoons soy sauce, 1 tablespoon oyster sauce and 1 and ½ pinch of salt.
When the oyster sauce becomes fragrant and mushrooms seem to gain color from the seasoning, add the rinsed rice.
Fry rapidly for 30 seconds.
Turn off the fire and scoop out the fried mushroom rice into the rice pot. Add in the 1 and 1/2 cups of water to the rice, plug in the socket, turn on the power, cover the rice cooker and let the rice cook! A delicious mushroom rice dish would be ready in 40 minutes!
When rice is ready, remove the rice from the cooker and serve in bowls! I’m sure your “customers” would certainly be happy eaters upon trying this dish!
Meal Data Food Intake Assessment Analysis (HPB Health Tool)
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.
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.
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.
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.
Raw Meal Data Analysis (HPB Health Tool)
Table
showing the % of total calories of diet versus recommendation (% of total
energy intake)
Your diet Recommendation
Total Carbohydrates 62% 55 - 65%
Total Protein
10% 10 - 15%
3 Day Diet Tracker (Day 3)
Time
|
Food Eaten
|
Quantity
|
9.55am
|
Prawn Crackers
Milo (packet)
|
1 packet (30g)
1 packet (200ml)
|
1.30pm
|
Fried Rice
Miso Soup
Julie Biscuit (Cheese Flavor)
|
1 bowl
1 bowl
1 packet (4 pieces)
|
2.30pm
|
Kit Kat Chocolate Wafer Stick
Twistie Flavored Corn Snack
|
1 serving (1 set of wafer sticks)
1 packet (fun-sized; ½ of usual)
|
3.00pm
|
Orange
|
2 oranges
|
7.50pm
|
White Rice Porridge
Braised Beef
|
½ bowl
1 portion
|
10.20pm
|
Apple
|
1 ½ apple
|
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