this is the fun part - analysing other people's blogs :D
http://milkandscrambledeggs.blogspot.com/ - Jazell Leong 206! aka my fail partner
YOUR SODIUM IS LIKE, 400% OF RDDA HAHAHAHAHAHA
omgosh okay for Mrs Wong's sake I will be sane here :D
Sodium is too high! My goodness it definitely needs to be cut down. Although the rest of the food groups seem quite okay! :)
I like the homemade fries! It only requires a coat of oil and oven-baked, instead of the fries being deep-fried in a tub of oil which is constantly being reused until it turns to black D: It's much healthier than processed fries :D

http://happyfoodies.blogspot.com/ - Won Xue Li, 206
For your suggestion of a healthier dish, I like it how you mentioned that adding stuff like shredded chicken could inprove the overall taste of the spaghetti :) It makes the dish both healthy and tasty!
You seem to be not eating enough of everything D: Your diet does not meet the RDDA! However, your sodium is quite low at 153%, compared to Jazell and my percentage which are both above 300%. This shows your sodium intake is quite healthy, only that you have to have a more balanced diet!
I have to say something - coffee at 2am?! and seeing how that was during the september holidays...O_O

http://floorboar.livejournal.com/ - June Ngian, 210, the girl with lactose intolerance ):
(LIVEJOURNAL! <3)
I like how you have many interesting videos (PEANUT BUTTER JELLY TIME! HAHA) and stuff :D Your analysis for each day seems quite short though ): (Although you are not really known for long chunks of words like me anw)
I love half-boiled eggs! And the fact that it can be a much better alternative to sodium-high scrambled eggs is COOL :D Although I must say, half-boiling eggs is much more time-consuming than scrambling eggs ): plus if you add soya sauce to half-boiled eggs (which people usually do, isn't that sodium still? but I'll give it a try :) plus you seem to eat a lot of fruits, which is good (Y) Overall your diet seems quite okay actually.

That is all!
*bows*

ate at 9:08 PM

alright!
Learning points.
I have already written about my eating habits (BAD AND UNHEALTHY :(), plus why my suggested one-dish meal is healthy (which it really isn't, so it's best t avoid it altogether).
What's left is whether the nutritional tools are useful!

Alright:
For the Food Intake Analysis, I really must say it is super tedious ): Like for example, you type in bread, and they give you a thousand results for bread, and you're so frustrated already that you just click the first option. Which may lead to a lot of inaccuracies in my food diet results :P Plus at most, I could only click on dishes that had the closest and not exact list of ingredients ):
Luckily for me, the HPB website worked very fast! I used it in the evening, about 6 plus :)
For RDDA, I think it is veryyy useful. This is because it let me know how much I was overeating, and for which food types I had to cut down on/increase. It gives me a very clear picture of how healthy and balanced my diet is, comparing to people with my weight. Thus it is catered to me specifically, instead of a very general guideline.
Speaking for general guidelines, the food pyramid is a very rough gauge of how to maintain a healthy food diet. It is for people who might not have the time or will to tediously record and analyse their food diet :P It also gives a visual representation of how our diet should be like.

ate at 8:45 PM

look at THIS!



/saliva drool/
This is one of my lunches, Mee Rebus :) However, as delicious as it looks, it also looks really high in fat content :( My new maid is known to cook really fatty meals ):
This particular meal was using the premade powder mix for the sauce. A quick check through google shows that mee rebus sauce premixs contain the following:

Vegetable Oil (Palm Olein), Sugar, Peanut, Chilli, Salted Soya Bean, Garlic, Onion, Dried Shrimp, Candlenut, Ginger, Mixed Spices, Salt, Flavour Enhancer (Monosodium Glutamate - E621)
(from http://shop.waiyeehong.com/food-ingredients/cooking-ingredients-condiments/seasoning-sachets/mee-rebus-paste-sweet-bean-sauce)

Saturated fat content is very high as it is present in the vegetable oil, flavour enhancer and the nature of the premix being processed. Sugar is also high. This meal is unhealthy! :(

I suggest modifiying it by cooking our own sauce instead of using a premix. In this way, transfat can be cut down. Vegetable oil and sugar can be reduced.
This dish does not have vegetables nor fish nor meat! O_O Definitely not balanced.
We need more leafy green vegetables here, as well as lean meat such as chicken! Or perhaps fish :) We can serve the meat/fish as a side dish as well :) And fruits could be a side or as dessert. Add milk or just plain water as the beverage :D

Truthfully though, I think no matter how many veggies and meat and stuff you add to Mee Rebus, it's still unhealthy ): because the sauce is based on oil and sugar, how bad can that get! I think it would be best to avoid Mee Rebus completely (or at least succum to the temptations only like, once every 2 months). Much healthier dishes with yellow noodle include normal fishball noodel (with less oil), mee pok with more vegetables etc. So I could always eat those dishes instead :)

Yups :)

ate at 8:09 PM

My own analysis of my diet!

Based on the results from the Food Intake Analysis, I am consuming too much calories for my weight, 45kg. It is at 2232 calories, compared to my recommended amount of 1901 calories. I do not exercise at all except during PE, thus I would actually need to consume less calories than an average person my weight would.
Thus I am consuming too much calories for my own good! D: I am getting soft.

According to the proportion of type of food eaten, such as fat, protein and carbo, my diet is balanced and in accordance with the RDDA. However, based on my food diet, I eat too much D: Look at 7 Sep! I don't actually have fixed meal times, and on that day itself I ate at 8 different timings. O_O Meaning I ate a lot.

Following my nutritional intake versus the RDDA (the graph as well as the table), it can be seen that I'm consuming too much overall.


Carbohydrates: My carbo intake is at 127% the recommended amount. I think this is because I eat bread for breakfast, noodles for lunch (mostly), and rice for dinner :P Plus a lot of bread and biscuits and muffins in between! I think I can actually eat more fruits as snacks instead of carbo-filled stuff like biscuits :( Fruits are nice as well, only that I'm lazy to prepare them :P

Saturated Fat and Cholesterol: I'm eating too much fried things like chicken wings and instant processed food such as the banana muffin, as well as 3 packets of instant noodles in those two days D: It is very bad for my health, I really don't want to increase risks of heart diseases in the near future D:

Sodium is scarily high at 322% of recommendation met D: However I think this is because the HPB Tool is quite inaccurate, seeing how the food items they list are only rough estimates, and not exactly what I eat. However, this really is an alert for me D: I'm not sure how to explain the high sodium result, perhaps sodium is quite high in the meat intakes such as ham, as the ham may have been preserved by salt.

Calcium intake is really low, half of what my body needs. This can be explained that I don't include cheese in my diet, plus this food blog was recorded only before I fell in love with fresh milk nearing the end of the September holidays. I can actually replace milo with chocolate or fresh milk, seeing how it can balance my diet, and still taste great at the same time :)

Food Pyramid


(from http://www.hpb.gov.sg/studenthealth/article.aspx?id=542)

Looking at my diet, I think my actual food pyramid is like the shape of 8 - huge at the bottom and top, but really thin in the middle :/
I eat too much carbo, as pre-explained in the whole chunk just now. I also know that I've been consuming too much sugar (sweets, milo, banana muffin, bubble tea, soft drinks), and it is dangerous as it can lead to stuff like diabetes and kidney failure (which my mum constantly warns me about). Also, I consume too much saturated fat from oily food, like fried food, and sodium intake is high as well, hence the very top of the pyramid would be quite large. This is sad as the top of the pyramid actually indicates that I am supposed to consume that food group the least.

Yes overall my diet is quite unhealthy. This PT really opened my eyes about what I eat :( I need to cut down on oily stuff, salt, sugar, plus add in vegetable (fibre) and fruits (minerals and vitamins). And also increase calcium intake by eating more cheese and drinking milk.

The end D:

ate at 7:27 PM

Food Intake Analysis!
from hpb.gov.sg :)

"Based on the information you have provided, your daily energy requirement is estimated to be 1,901 kcal. This energy requirement is the level of calorie intake from food that will balance the calories your body burns, thus maintaining your weight. For weight loss, you should consume fewer calories and be more active. If you need to gain weight, consume more calories than your body requires."

Period of Analysis: 07/09/2010 - 09/09/2010

Energy (kcal) Carbohydrate (g) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Calcium (mg) Dietary Fibre (g) Sodium (mg) Average intake per day 2,232 362.0 57.3 63.8 29.4 222.8 531.8 14.7 4,084.7 Recommended Daily Allowance (RDA) 1,901 285.1 58.1 63.4 21.1 190.1 1,000.0 19.0 1,267.9 % of recommendation met 117 127 99 101 139 117 53 77 322

Table showing the % of total calories of diet versus recommendation
(% of total energy intake)

Your diet Recommendation
Total Carbohydrates: 65% 55 - 65%
Total Protein: 10% 10 - 15%
Total Fat: 26% 25 - 30%

ate at 6:33 PM

7 Sep Food Diary!

8.50am:
1 cup Milo

10.15am:
1 banana muffin
1 caramel sweet

12.30pm:
1 bowl dry noodles with char siew

2.30pm:
1 small japanese sweet

4.30pm:
1 milk bubble tea

4.50pm:
1 macaroon

5.30pm:
1 bowl chicken soup
A bit of pasta and steak etcetc (half a proper bowl?)

11.40pm:
2 packets instant chicken maggie mee
1 cup milo

ate at 8:43 PM

6 Sep Food Diary!

9.55am:
2 pancakes
1 cup Milo

12pm:
1 plate chicken spaghetti
16 oz Ice Lemon Tea

9pm:
1 bowl rice with steamed egg, brocolli/cauliflower
1 cup Milo

ate at 8:08 PM

5 Sep Food Diary!

9.40am:
1 cup milo
2 pieces triangle ham sandwich

12.30pm:
1 bun
1 bowl of soup
3 meatballs
2 chicken wing
a few fries

2.30pm:
1 hot dog

9pm:
1 bowl instant mee goreng
1 cup coke

ate at 8:07 PM

JELLY IN A JUG!

hehe okay you are either
1. Mrs Wong
2. my classmate
3. my fail partner at cooking named Jazell
4. a random stalker.

This is Ruth's cooking pt, which I think is fantastic because it saves the earth (no paper) and it's so fun! :D plus I miss doing the layouts of everything for blogger after moving to livejournal 2 years back :P
Livejournal still owns my heart, anyway.

ate at 1:09 AM