Feedback

I accessed three different blogs by my classmates, namely http://donteattillyouexplode.blogspot.com/,http://www.themarsbar28.blogspot.com/ and

http://www.itsmindoverplatter.blogspot.com/ .

For the first blog, I think there was a detailed analysis for the three-day diet so it was good, and the analysis was done well too. Perhaps, more could be done on the design so it looks more vibrant, so pictures could have been added.

For the second blog, it had a pleasant lay-out and the information was put across clearly. However, maybe there could be more elaboration in the analysis.

For the third blog, I liked the animation and the blog is well-designed too. The analysis could have been more detailed though, but overall it was good.

Reflections

Through this PT, I have learnt that I eat quite healthily although there are times where I allow myself to snack on something which is less healthy. However, I am eating too much of processed food, which is increasing my sodium intake by a great amount, because I consume cheese sandwiches quite frequently. It is not reflected in the previous posts as I eat them around two to three times in a week. I feel that I should use less of processed cheese and choose a healthier and less salty spread.

The nutritional tools from the Health Promotion Board website is quite useful as they help me to analyse my diet in a quick and tussle-free way. The information provided is also concise and detailed.

I suggested this revised recipe for the pork porridge as even though it is kept plain, there is high nutritional value.

Modification of Pork Porridge

I have decided to modify the pork porridge which I took around two days ago to make it more balanced and healthier. Hence, I have decided to add vegetables and fish to the ingredients list so there will be a wider spread of nutrients in the porridge.

Adding the fish to the pork.

The ingredients used.

The bowl of porridge

I added vegetables to the dish to increase the dietary fibre content of the porridge and it is said that they provide vitamins, antioxidants, enzymes and minerals too.

14 May 2010

Time	Food Eaten	Quantity
9.30 am	Glutinous rice	1 packet
	Chrysanthemum tea	1 packet
1.00pm	Jam sandwich	2 pieces of bread
	100 plus	1 can
7.00pm	Chicken porridge	1 bowl

Porridge, chicken Edible Portion: 100% Per serving: 510.8g

The analysis (per serving) follows: Chicken Porridge Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Polyunsaturated fat (g) 181 12 6 2.0 0.0 21 61 1,308 1.0

13 May 2010

Time	Food Eaten	Quantity
9.30 am	Watermelon juice	1 cup
	Raisin muffin	1piece
1.00pm	Cheese sandwich	2 pieces of bread
	Water	300ml
7.00pm	Rice, boiled vegetables,	1 plate
	chicken

Once again, I feel that I managed a healthy diet as I had provided myself with the right amount of nutrition needed. For example,

Recipe Name	:	Rice
No. of serving(s)	:	1
Recipe Analysis

Ingredient Energy (kcal) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Carbohydrate (g) Dietary Fibre (g) Sodium (mg) Egg, hen, scrambled with whole milk, butter and pepper 99 6 8 3.7 192 0 0.0 86 Rice, white, cooked 280 6 1 0.2 0 62 2.0 10 Soup, fish 271 42 9 4.2 42 7 4.2 2,370 Total (per serving) 651 54 19 8.0 233 70 6.2 2,466

12 May 2010

Time	Food Eaten	Quantity
9.30 am	Watermelon juice	1 cup
	Cheese sandwich	2 slices of bread
1.00pm	Pork Porridge	1 bowl
	Water	300ml
7.00pm	Rice, egg, fish	1 plate

I think I ate quite healthily as the ingredients used to cook my meals were mostly of the healthier choice. An example is this: Gardenia Original Wholemeal Bread

Serving Size : 75g (2 slices) Per serving Total Fat (g) : 2.2 Saturated Fat (g) : 1.1 Trans Fat (g) : 0 (www.hpb.gov.sg)