ANALYSE A DISH

I wanted to modify this dish that I had for dinner one day. The dish had some bacon and some chopped parsley on it. To make it healthier, I decided to add more vegetables (in my case, I added peas). This ensures an increase in dietary fibre which is beneficial to health!

THREE DAY DIET

Day 6 September

Time	Food Eaten	Quantity	Calories	Comments
12.30pm	Chicken Rice Water	1 plate 1 cup	607
3pm	Chocolate Eclair	1 bar	196	Unhealthy snack
7.15pm	Fried Rice	1 bowl	907

Day 7 September

Time	Food Eaten	Quantity	Calories	Comments
1.10pm	Spaghetti Bolognese	1 plate	268
5.30pm	White Bread	1 slice	70
8.30pm	Grilled Salmon Fries Seasonal Vegetables	1 piece 1 serving 1 serving	473 312 30

Day 8 September

Time	Food Eaten	Quantity	Calories	Comments
10am	Milk	1 cup	89
12.30pm	Pizza Fishball Noodles	2 slices 1 bowl	224 551
4.30pm	Chocolate Muffin	1 slice	217
8pm	Laksa Bubble Tea	1 bowl 1 cup	355 441

 

 

FOOD REVIEWS

I have accessed three of my friends' food blogs;

First up, is Lo Hui Zhen of 2PR. Her blog is very attractive and organized. It has a very nice layout and design. The first thing that I saw was her background of the blog which was colourful fruits that are very pleasant to the eye! It also has very detailed information about her dish and many insights on maintaining a healthy lifestyle. She analysed her three day diet very well, with all the calories stated. All in all, her blog was very informative and after reading her blog. I have learnt so much about dieting! You can view it here!

Next, I reviewed Eint Chae's food blog! She made use of tumblr to create her blog which is interesting; Her blog is very precise as it accurately states the amount of calories, proteins, calcium, saturated fats, etc that she consumed. It is extremely detailed which is one thing I like about her blog. She also reflected on her diet and included what she should have consumed and what she should have cut down on. You can view it here!

Lastly, I analysed Genevieve's blog which is very neat and simple. It had information on certain foods that are anti-aging or anti-cancer which are interesting facts that I picked up from her blog. I would certainly try all these healthy food that she recommends! Her blog is definitely very detailed on what she should consume and what she should not. I have picked up quite a few tips from her reflections which I enjoyed. You can view it here!

RECIPE - SPGHETTI CARBONARA

INGREDIENTS
-350g Spaghetti
-Minced Meat
-Frozen Peas
-2 tbsp of olive oil
-2 garlic cloves
-chives
-Parmesan

STEPS

1. In a large pot of boiling salted water, cook spaghetti pasta for about 13 minutes
2. Meanwhile in a large pan, cook minced meat until slightly crisp; Add chopped garlic, and cook over medium heat until brown and crisp. Throw in the peas.
3. Mix eggs and 1/2 cup Parmesan cheese, and toss again. Mix well.
4. Pour in sauce with spaghetti and add pasta water if desired. Throw in the fried meat, peas and garlic with the spaghetti.
5. Serve immediately with chopped parsley sprinkled on top, and extra Parmesan cheese at table. 

PRACTICAL TIME

Boiling Spaghetti

Mixing cheese and egg

FRYING TIME

MORE FRYING

wash up

More washing up

PREP

Done!!! SPAGHETTI CARBONARA

OVERALL REFLECTIONS

After analysing my diet using the health tools from the Health Promotion Board, I have certainly learnt quite a few things about my daily eating habits. My total calorie intake per day should be about 2000kcal. However, after calculating my calories using the Energy and Nutrient Compositions of Food, I have realised that I did not manage to hit the 2000kcal intake. On all three days, my total calorie intake was less than 2000. This is unhealthy for my body as having insufficient calorie intake may lead to extreme weight loss, hence threatening my health. It will definitely result in many heath problems. I have learnt that it is imperative to watch what I eat and ensure the food that I consume is enough for my body to function - carrying out daily activities! My three day diet was not healthy either, it was a rather unhealthy diet as it included food like French Fries, Bubble Tea. I should try to eat healthier food choices.
Here is a picture of "My Healthy Plate" which shows us a variety amount of food that we can eat and keep ourselves nourished at the same time!

This picture serves as a guide to plan a healthy diet and to maintain a well-balanced lifestyle - by eating healthy food and exercising regularly! However, as seen in my Three-Day-Diet, my eating habits rarely include vegetables and fruits. They are extremely important as they provide many benefits to our body! Hence, I should learn to eat more of them, by replacing all the unhealthy snacks with more fruits and vegetables. Also, I should eat more wholemeal bread or brown rice as they are a healthier choice. Meat is essential too as it gives us energy to keep our day going. We need to have a fair amount of these food (in the picture) to keep a HEALTHY and WELL-BALANCED lifestyle!

The nutritional tools are very useful as it provided me with many information about the food I consume and a lot of other facts about diets that I should know.

My suggested one dish meal is healthy as it includes meat, vegetables and a healthier choice of pasta. The meat is lean, and meat is important in our diets as it provides us with energy. Vegetables (peas, in particular which I used for my dish) are healthy and are beneficial for our bodies. I also used a healthier choice of noodles. Hence, overall, it is a healthy dish in my opinion.