One Dish Meal [Improved]

The dish that i want to improve is the Hawaiian Pizza i ate for lunch on Day 2.

As it is not made at home, it was bought

from Domino's Pizza, it may not be as healthy as a homemade pizza.

The pizza @ domino's had only Ham, tomato paste, Cheese and Pineapples. There was a lack of vegetables in the pizza.

In my new and improved dish,

New things that are introduced,

• Green Peppers
• Red Peppers
• Yellow Peppers
• Chicken Breast Meat
• Olives
• Pickles
• Use of extra Virgin Olive Oil [this is a good type of oil]
• Onions

This is a picture of a homemade pizza.

Reflections

what have you learnt about your eating habits?
I've learnt that my intake of saturated fat was higher that the recommended amount. An excess of saturated fat can raise my blood cholesterol, subsequently increasing my risk of heart disease. Also, my intake of sodium and cholesterol is much too high then the recommended amount. Not only that, i need to take in more calcium, so as to have a balanced diet.

-do you consider your diet a healthy one? why?
Yes it is healthy. Although the results i had from the Food Intake Assessment, it may not be true as most of my meals are homemade. This may differ from the amount that is in the system in the hpb, thus causing the untrue results. My mother is very careful and cautious of giving me a balanced diet, so i believe that my diet is healthy one.

-are the suggested nutritional tools useful? how?
Yes they are. They are convenient to use, but it may not be necessarily correct as some of us may have home-cooked our food and we may use better quality of oil etc.

-why is your suggested one-dish meal healthy?
Because it has more vegetables and it is less oily, but the taste remains the same.

Analysis for the 3 days

Based on the information you have provided, your daily energy requirement is estimated to be 2,002 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: 27/06/2010 - 29/06/2010
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 1,578 194.7 80.2 54.1 22.5 288.8 667.6 14.1 2,904.5 Recommended Daily Allowance (RDA) 2,002 300.3 67.0 66.7 22.2 200.2 1,000.0 20.0 1,335.2 % of recommendation met 79 65 120 81 101 144 67 70 218
View graph of actual nutritional intake compared against RDA Energy 79% Carbohydrate 65% Protein 120% Total Fat 81% Saturated Fat 101% Cholesterol 144% Calcium 67% Dietary Fibre 70% Sodium 218% 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 49% 55 - 65% Total Protein 20% 10 - 15% Total Fat 31% 25 - 30%
Nutrition messages based on results 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.

What i ate :

Day 1

9 am – homemade Sponge Cake with homemade apple sauce

1pm – Chinese dumpling (1)

7 pm- 1 serving of rice, 2 servings of long beans, 6 mussels (with cheese and black pepper)

Day 2

9am – homemade sponge cake, 1 cup of fresh milk

10 am- half an orange

2pm – 2 ½ slices of Hawaiian pizza (ham, tomato, cheese, pineapple) and 500ml of heaven and earth green tea

7pm – Chicken rice with 5 slices of cucumber and I bowl of winter melon soup

Day 3

8.30am – homemade muffins (2 small chocolate chip and raisin muffins and 1 large sweet corn and cheese muffin)

1 pm – Nasi Brani

7 pm – a plate of fried rice