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.