Wednesday, March 3, 2010
Reflection on Aesthetics PT
I have learnt that I don not have very healthy eating habits as I tend to have too little or too much of what is neccessary for my to eat healthily. I feel that the Food Intake Assesment was useful. I couldn't find the other tools on the website, so I did not make use of them. My suggested one-dish meal is healthy as it helps increase my dietary fibre which I severly lack.
Analysis using Food Intake Assesment
Food Info Search
Based on the information you have provided, your daily energy requirement is estimated to be 1,913 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: 01/03/2010 - 03/03/2010
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 753 90.0 16.3 35.7 14.4 3.4 107.1 8.0 1,478.1
Recommended Daily Allowance (RDA) 1,913 287.0 60.3 63.8 21.3 191.3 1,000.0 19.1 1,276.0
% of recommendation met 39 31 27 56 68 2 11 42 116
View graph of actual nutritional intake compared against RDA
Energy 39%
Carbohydrate 31%
Protein 27%
Total Fat 56%
Saturated Fat 68%
Cholesterol 2%
Calcium 11%
Dietary Fibre 42%
Sodium 116%
0
50 100 150 200 250 300 350
% RDA Met
Table showing the % of total calories of diet versus recommendation
% of total energy intake
Your diet Recommendation
Total Carbohydrates 48% 55 - 65%
Total Protein 9% 10 - 15%
Total Fat 43% 25 - 30%
Nutrition messages based on results
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.
Dietary Fibre
You were not getting enough dietary fibre in your diet. An adequate intake of dietary fibre can help to promote proper bowel functions, reduce blood cholesterol and control blood glucose levels. Dietary fibre can also help to make you feel full longer. Dietary fibre can only be obtained from plant-based foods. Remember to have your 2 servings of fruit and 2 servings of vegetables everyday. Choose fresh fruit or vegetables rather than the juice, and eat the skin (if edible) of cleaned fruit or vegetables. Replace meat-based dishes with beans, peas or lentils in you diet on alternate days. Try to consume 1 serving of wholegrain products from the rice and alternatives group daily, for example unpolished rice and wholemeal bread.
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.
Based on the information you have provided, your daily energy requirement is estimated to be 1,913 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: 01/03/2010 - 03/03/2010
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 753 90.0 16.3 35.7 14.4 3.4 107.1 8.0 1,478.1
Recommended Daily Allowance (RDA) 1,913 287.0 60.3 63.8 21.3 191.3 1,000.0 19.1 1,276.0
% of recommendation met 39 31 27 56 68 2 11 42 116
View graph of actual nutritional intake compared against RDA
Energy 39%
Carbohydrate 31%
Protein 27%
Total Fat 56%
Saturated Fat 68%
Cholesterol 2%
Calcium 11%
Dietary Fibre 42%
Sodium 116%
0
50 100 150 200 250 300 350
% RDA Met
Table showing the % of total calories of diet versus recommendation
% of total energy intake
Your diet Recommendation
Total Carbohydrates 48% 55 - 65%
Total Protein 9% 10 - 15%
Total Fat 43% 25 - 30%
Nutrition messages based on results
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.
Dietary Fibre
You were not getting enough dietary fibre in your diet. An adequate intake of dietary fibre can help to promote proper bowel functions, reduce blood cholesterol and control blood glucose levels. Dietary fibre can also help to make you feel full longer. Dietary fibre can only be obtained from plant-based foods. Remember to have your 2 servings of fruit and 2 servings of vegetables everyday. Choose fresh fruit or vegetables rather than the juice, and eat the skin (if edible) of cleaned fruit or vegetables. Replace meat-based dishes with beans, peas or lentils in you diet on alternate days. Try to consume 1 serving of wholegrain products from the rice and alternatives group daily, for example unpolished rice and wholemeal bread.
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.
3rd March 2010
3rd March 2010
6.20am Peach and bread 1 slice of bread and 1 peach
9.35am Mentos Mint 1 tube
8.15pm Noodles with dishes 1 plate
6.20am Peach and bread 1 slice of bread and 1 peach
9.35am Mentos Mint 1 tube
8.15pm Noodles with dishes 1 plate
Tuesday, March 2, 2010
2nd March 2010
2nd March 2010
6.20am White Bread 1 slice
9.50am Mentos Fresh Cola 1 tube
1.50pm Lays Barbeque Chips 2 packets
7.30pm Rice with fish and vegetables 1 plate
6.20am White Bread 1 slice
9.50am Mentos Fresh Cola 1 tube
1.50pm Lays Barbeque Chips 2 packets
7.30pm Rice with fish and vegetables 1 plate
1st March 2010( Aesthetics PT)
1st March 2010
6.20am Raisin Bread 1 slice
1.20pm Lays Barbeque Chips 2 packets
8.30pm Spaghetti Bolognese 1 plate
6.20am Raisin Bread 1 slice
1.20pm Lays Barbeque Chips 2 packets
8.30pm Spaghetti Bolognese 1 plate
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