Comments on Friends' Blogs

http://savoringtherainbow.blogspot.sg
Esther, Index 12

I think that her blog was well organised, with many pictures, making the blog very attractive. Though, I feel that she could improve her blog further by analysing her diet with more than just 1 method. Her reflections are very insightful and readers can tell that she has put in a lot of effort in doing it.
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http://greenbeansandleaves.blogspot.sg
Shu Yi, Index 7

I think that her blog was detailed and informative. She should cut down the text to make the information more reader-friendly. On the whole, her blog is well organised and could do with more pictures.
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http://fattyfoodworld.blogspot.sg
Faye, Index 5

I think that her blog is very well done, with results of more than 1 type of method used to analyse her diet. She has many pictures and diagrams in the blog, with a lot of relevant information stated. Her reflections show deep thought throughout the whole process.

Reflections

1. What have i learnt about my eating habits?
I have learnt that i have been eating too much sodium but not enough calcium and vegetables. I have also learnt that i should not eat too late into the night close to my sleeping time.

2. Do you consider your diet a healthy one?
I think my diet is rather unhealthy, as i eat too little greens and too much sodium. I also eat at irregular hours and late into the night. 

3. Are the suggested nutritional tools useful? How?
I think some of the suggested nutritional tools are useful. For one, I believe that the RDDA analysis was much more accurate than the analysis done using the healthy food pyramid. Though, the RDDA analysis tool was quite difficult to use. Nevertheless, the tools still provided me with statistics which I can interpret and draw conclusions from, allowing me to see the problems and make changes to my current diet.

4. Why is your suggested one-dish meal healthy?
I have substituted belly pork with chicken breast meat, which has a very much lower amount of fat and calories. I have also introduced water chestnut and black fungus into the wanton, making the wanton have more nutritional value and more vitamins. Leafy green vegetables are also introduced. Before cooking the wanton, I also cut out some of the wanton wrapping excess, cutting down the amount of unnecessary carbohydrate intake. All this have made an unhealthy dish a healthy one.

One-dish Meal

I will be cooking a dish of Wanton Noodles, with the wanton prepared and cooked on the spot. 

Usual Recipe for Wantons:

Serving Size and Calories

According to the USDA, a 1-cup serving of wonton soup contains 71 calories, including 5 calories from fat, 19 from protein and 47 from carbohydrates.

Fat Profile

One cup, about 223 grams, of wonton soup contains 0.6 grams of fat. Only 0.1 gram consists of unhealthy saturated fat; the rest are heart-healthy unsaturated fats. According to Dr. Mehmet Oz, co-author of "You: The Owner's Manual," a food is healthy from a fat standpoint if the unsaturated fats are more abundant than the saturated fats. With a ratio of 5 to 1 in favor of healthy fats, wonton soup scores well.

Carbohydrate Profile

A serving of wonton soup contains 11.7 grams of total carbohydrate. This includes 0.8 grams of sugar and 10.6 grams starch. Both sugar and starch break down easily and can cause fluctuations in your blood sugar. The remaining 0.3 grams are complex carbohydrates, a healthier carbohydrate. Just as the ratio of good fats to bad fats says good things about wonton soup, the ratio of bad carbs to good carbs says the opposite.

Protein Profile

One cup of wonton soup delivers 4.6 grams of protein, about 9 percent of your USDA recommended allowance. If wonton soup is prepared in animal stock, it is a complete protein; it contains all the amino acids your body requires. Vegetarian options are lower in protein and deliver incomplete proteins unless prepared from soy.

Vitamin and Mineral Content

A cup of wonton soup contains 8 percent of your daily requirement of vitamin B6, 6 percent of your required niacin and 2 percent to 5 percent of your requirements of vitamin K, thiamin, riboflavin, vitamin B12 and pantothenic acid. It also contains between 1 percent and 5 percent of all minerals recommended by the USDA.. Wonton soup is very high in sodium, delivering 905 mg per serving, which is more than one-third of your daily limit.

My Changes to the Usual Recipe for Wantons:

cut away some skin of the wanton - reduces carbohydrage intake

include black fungus and water chestnut - vegetable intake

use only chicken breast meat - no fat, lesser calories

fresh prawn - makes wanton more nutritious

littles seasoning - less sodium and MSG intake

Other Parts of My Recipie for the Dish:

-add leafy vegetables (boiled) to increase vitamin C and fibre intake

-boil noodles to get rid of excess oil

-bone from chicken breast used for wantons to be boiled to make the soup fragrant

-2 pinches of salt to make soup more appetizing

this is how i think my dish will look like when it is cooked

Analysis of Diet using RDDA

Based on the information I had provided, my daily energy requirement is estimated to be 1,853 kcal.

Sodium
My sodium intake was greater than the recommended amounts. The website stated that 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, which 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, i have to gradually reduce the use of salt and sauces when preparing or cooking food so that my taste buds have the chance to adjust. Maybe i should try flavouring foods with natural seasonings like lemon juice or herbs and spices. I ought to choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, i willask for less sauces or gravy in dishes. 

Dietary Fibre
I was not getting enough dietary fibre in my 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 one feel full longer. Dietary fibre can only be obtained from plant-based foods. I will try to eat 2 servings of fruit and 2 servings of vegetables everyday. I will choose fresh fruit or vegetables rather than the juice, and eat the skin (if edible) of cleaned fruit or vegetables. I can replace meat-based dishes with beans, peas or lentils in my diet on alternate days. I can also consume 1 serving of wholegrain products from the rice and alternatives group daily, for example unpolished rice and wholemeal bread. 

Cholesterol
My 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, I can replace meat with beans, peas, lentils or bean products 3 times a week. For healthy adults and adolescents like me, i should limit eggs to 4 per week. In recipes, i will 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
I was not getting enough calcium in my diet. Without adequate calcium, I may be at risk of developing osteoporosis, a condition where one's bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs. 

I should increase my calcium intake from a variety of sources. I should 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. My body can also make this vitamin after sunlight hits your skin. I can easily obtain enough by getting at least 30-60 minutes of sunlight a day, but the only problem is that i'll get very tan.

Analysis Using Food Pyramid

Average servings per day:

carbohydrates: 2

fruits/ vegetables: 1

meat/ poultry per: 2

fat/ sugar: minimal (amount not calculated in term of servings)

Significance:

I am not eating enough of fruits and vegetables, so my vitamin C and fibre intake may be hindered. I consume meat and poultry moderately, so I have enough calcium and protein in my diet. I should keep up the great job of eating less carbohydrate and fatty foods. All in all, my diet is healthy apart from the slight lack of greens.

In addition, I have noticed that I eat dinner at very late hours, and then eat snacks less than 2 hours before I sleep. This should not continue as it will cause me to gain unnecessary weight.

Tracing My 3-day Diet