Through this practical in Week 7, I have learnt alot of things about cooking. :)
I remember when I first started out learning how to cook Macaroni Cheese, I was unsure about alot of things, like how much water I should put in, how I should cut the ingredients, which one I should put in to boil first, and how high I should set the temperature of the oven.
The first thing my aunt told me was to trust my instincts.:) She told me the water I should put in varies on the amount of macroni I was going to cook. I should cover the surface of the macaroni, but not put in too much water. I should put in the chicken and the potatoes first as they take longer to cook. The potatoes should be sliced to allow easier cooking or else it may turn out too hard. I should wait till the macaroni is almost done before adding in the tomatoes as they soften easily.
When I add in the sauce, I should drain out the water in the saucepan first, or it will become too wet.
Then when the macaroni was done, we put it in baking tins and sprinked mozarella over it. The first time I put in too much cheese, and it turned out really tough to chew. Another thing is I have to monitor the oven regularly to prevent burning.
I also learnt that I should keep my tabletop organised as my lack of organisation made me confused a couple of times where things were. I should also wash up when my food was cooking to minimise time usage.
Sunday, March 4, 2012
Reflecting on 3 other blogs
http://americano-cherrytomato.blogspot.com/
She has recorded all meals and food consumed within 3 consecutive days.:)However, her dish is not included in her diet.
She uses 3 tools to analyse her diet, although I cannot see much difference between the Food Info Finder and the Food Info Search. The Food Info Search provides information on the amount of energy, protein, fat, saturated fat, dietary fibre, carbohydrates, cholesterol and sodium, while the Food Info Finder provides information on amount of fats, saturated fats, and trans fats, two of which is already given in the Food Info Finder.
She has analysed her diet using also the Food Intake Assessment, which provides comments on her 3-day diet.
She has suggested a dish meal that is healthy and cooked using healthy methods of cooking.
She has briefly reflected on the processes she has undergone. She has answered 3 out of the 4 questions for Reflections.
Overall, her blog has covered most of the things required.:)
http://niallscook.tumblr.com/
She has recorded all meals and food consumed within 3 consecutive days, however, she has not analysed her diet at all. Furthermore, her dish is not in her diet.
She has suggested a dish meal that is healthy and cooked using healthy methods of cooking.
She has reflected on the processes she has undergone, however, she has not stated what she has learnt.
Overall, her blog is lacking on quite a big portion of what is required. She should try to title her posts properly as it is quite disorganized and makes me confused.
http://ohblazethefoodtrail.blogspot.com/
She has recorded all the meals and food consumed within 3 consecutive days. She has analysed her diet, though I am not clear with what sort of tools.
She has suggested a dish meal that is healthy and cooked using healthy methods of cooking.
She has reflected on the things she has learnt.:)
Overall, her blog is pretty good but could be improved.:)
All information are correct at time of publishing, changes to the blogs cited are not within my knowledge.
She has recorded all meals and food consumed within 3 consecutive days.:)However, her dish is not included in her diet.
She uses 3 tools to analyse her diet, although I cannot see much difference between the Food Info Finder and the Food Info Search. The Food Info Search provides information on the amount of energy, protein, fat, saturated fat, dietary fibre, carbohydrates, cholesterol and sodium, while the Food Info Finder provides information on amount of fats, saturated fats, and trans fats, two of which is already given in the Food Info Finder.
She has analysed her diet using also the Food Intake Assessment, which provides comments on her 3-day diet.
She has suggested a dish meal that is healthy and cooked using healthy methods of cooking.
She has briefly reflected on the processes she has undergone. She has answered 3 out of the 4 questions for Reflections.
Overall, her blog has covered most of the things required.:)
http://niallscook.tumblr.com/
She has recorded all meals and food consumed within 3 consecutive days, however, she has not analysed her diet at all. Furthermore, her dish is not in her diet.
She has suggested a dish meal that is healthy and cooked using healthy methods of cooking.
She has reflected on the processes she has undergone, however, she has not stated what she has learnt.
Overall, her blog is lacking on quite a big portion of what is required. She should try to title her posts properly as it is quite disorganized and makes me confused.
http://ohblazethefoodtrail.blogspot.com/
She has recorded all the meals and food consumed within 3 consecutive days. She has analysed her diet, though I am not clear with what sort of tools.
She has suggested a dish meal that is healthy and cooked using healthy methods of cooking.
She has reflected on the things she has learnt.:)
Overall, her blog is pretty good but could be improved.:)
All information are correct at time of publishing, changes to the blogs cited are not within my knowledge.
Saturday, March 3, 2012
Evaluation
The practical for F&N is finally over:)
Special thanks to my aunt for being so kind in bringing me to the supermarket to purchase the ingredients, being so patient in teaching me how to prepare this dish, and kindly letting me use your kitchen the past 4 Saturdays. I love you. :)
Reflections
What have you learnt about your eating habits?
I have realised that I am conduming too much sodium every day (117% of what is recommeded) and I have to cut down. I am surprised to also find out that I am not eating enough energy, carbohydrate, protein, calcium, dietary fibre, etc. This should be due to the fact that I tend to skip meals due to inconvenience.
Do you consider your diet a healthy one? Why?
No. I do not have a balanced diet and I do not meet the daily requirements. However, I am not a very active person so I do not burn as much energy a day, which means my diet should be enough as I feel my weight does not decrease or increase much. But, I should still consume more calcium and dietary fibre to meet my daily needs and cut down on sodium or I might be at high risk of heart attacks.
Are the suggested nutritional tools useful? How?
The tools are pretty useful to find out about your general diet, however, they are not able to calculate exactly what you have eaten so the information might be inaccurate. Also, the RDDA is a recommendation for your age and weight group, thus it might not be wholely accurate in the sense that some people might be competitive athletes, thus the need for more energy intake, or for my case, slightly not as active so I might not need so much energy, for comsuming too much will result in weight gain. Also, the information might not be be very accurate due to the fact that the website only gives standard information like the amount of sodium for each food item, but the fact may be that there is not as much sodium in our food.
Why is your suggested 1-dish meal healthy?
My suggested 1-meal dish is healthy, as it uses healthy methods of preparation, such as boiling without any use of oil, and baking. Also, the ingredients are very healthy and balanced, consisting of a form of cereal, fruits and vegeatables, lean meat, and some cheese.:)
Special thanks to my aunt for being so kind in bringing me to the supermarket to purchase the ingredients, being so patient in teaching me how to prepare this dish, and kindly letting me use your kitchen the past 4 Saturdays. I love you. :)
Reflections
What have you learnt about your eating habits?
I have realised that I am conduming too much sodium every day (117% of what is recommeded) and I have to cut down. I am surprised to also find out that I am not eating enough energy, carbohydrate, protein, calcium, dietary fibre, etc. This should be due to the fact that I tend to skip meals due to inconvenience.
Do you consider your diet a healthy one? Why?
No. I do not have a balanced diet and I do not meet the daily requirements. However, I am not a very active person so I do not burn as much energy a day, which means my diet should be enough as I feel my weight does not decrease or increase much. But, I should still consume more calcium and dietary fibre to meet my daily needs and cut down on sodium or I might be at high risk of heart attacks.
Are the suggested nutritional tools useful? How?
The tools are pretty useful to find out about your general diet, however, they are not able to calculate exactly what you have eaten so the information might be inaccurate. Also, the RDDA is a recommendation for your age and weight group, thus it might not be wholely accurate in the sense that some people might be competitive athletes, thus the need for more energy intake, or for my case, slightly not as active so I might not need so much energy, for comsuming too much will result in weight gain. Also, the information might not be be very accurate due to the fact that the website only gives standard information like the amount of sodium for each food item, but the fact may be that there is not as much sodium in our food.
Why is your suggested 1-dish meal healthy?
My suggested 1-meal dish is healthy, as it uses healthy methods of preparation, such as boiling without any use of oil, and baking. Also, the ingredients are very healthy and balanced, consisting of a form of cereal, fruits and vegeatables, lean meat, and some cheese.:)
Suggesting A Healthy Dish - Macaroni Cheese
My aunt often cooks Macaroni Cheese for me and my siblings for our meals. She adds in vegetables, such as potatoes and onions, fruits such as tomatoes, uses only lean chicken meat, mozarella which is not at all salty, and uses spaghetti sauce with the Healthy symbol.
To cook this dish, she boils some water in a saucepan, then adds in the macaroni, diced chicken, onions, potatoes, and tomatoes. She does not use any oil at all. After the ingredients are cooked, she adds in the sauce and then cooks it for just another while and then stops the fire.
Then, she pours the macaroni into baking tins and sprinkles mozarella cheese over the top. She puts the baking tins into the oven till the cheese turns golden brown.
The dish is now ready to serve!:)
To cook this dish, she boils some water in a saucepan, then adds in the macaroni, diced chicken, onions, potatoes, and tomatoes. She does not use any oil at all. After the ingredients are cooked, she adds in the sauce and then cooks it for just another while and then stops the fire.
Then, she pours the macaroni into baking tins and sprinkles mozarella cheese over the top. She puts the baking tins into the oven till the cheese turns golden brown.
The dish is now ready to serve!:)
3-day Diet
Healthy Diet Pyramid
Food Group Number of Servings /Day Example of 1 Serving
Rice and Alternatives 5-7 servings
2 slices bread (60g)
½ bowl* rice (100g)
½ bowl noodles or beehoon (100g)
4 plain biscuits (40g)
1 thosai (60g)
2 small chapatis (60g)
1 large potato (180g)
1 ½ cup plain cornflakes (40g)
Fruit 2 servings
1 small apple, orange, pear or mango (130g)
1 wedge pineapple, papaya or watermelon (130g)
10 grapes or longans (50g)
1 medium banana
¼ cup*** dried fruit (40g)
1 glass pure fruit juice (250ml)
Vegetables 2 servings
¾ mug** cooked leafy or non-leafy vegetables (100g)
¼ round plate+ cooked vegetables
150g raw leafy vegetables
100g raw non-leafy vegetables
Meat and Alternatives 2-3 servings
1 palm-sized piece fish, lean meat or skinless poultry (90g)
2 small blocks soft beancurd (170g)
¾ cup cooked pulses (e.g. lentils, peas, beans) (120g)
5 medium prawns (90g)
3 eggs (150g)++
2 glasses milk (500 ml)
2 slices of cheese (40g)
Day 1 - 14 February 2012
Time Food Eaten Quantity
5.45am Bread, Gardenia, white, enriched (1 slice)
10.45am Milk, fluid, reduced fat, protein fortified (1 cup)
3.30pm Noodles, egg, cooked (1 cup)
4.30pm Rice, white, cooked (1 bowl)
Egg, with tofu, steamed (0.5 portion)
Cabbage, with pork, stir-fried (0.5 portion)
5.00pm Grape, green, unspecified type, raw (10 whole)
Apple, eating, average, raw, with peel (1 whole)
Day 2 - 15 February 2012
Time Food Eaten Quantity
5.45am Cornflakes, Nestle (1 half cup)
3.40pm Biscuit, oatmeal (2 pieces)
4.45pm Macroni Cheese (1 bowl)
Spinach fried (0.5 portion)
Meat ball, pork, steamed (1 portion)
5.30pm Papaya, raw, flesh only (2 slices)
Banana (1 medium)
Day 3 - 16 February 2012
Time Food Eaten Quantity
5.45am Biscuit, chocolate chip (1 piece)
2.15pm Noodles, Fishball, Soup (1 portion)
7.30pm Rice, white, cooked (1 bowl)
Broccoli, boiled (1halfcup)
Salmon, steamed (1 piece)
8.15pm Mango, raw (0.5 whole)
Strawberry, raw (5 whole)
Diet Analyis
Food Intake Assessment (hpb.gov.sg)
Average Intake per Day
Energy (kcal) 1,065
Carbohydrate (g) 152.1
Protein (g) 58.5
Total Fat (g) 24.8
Saturated Fat (g) 7.8
Cholesterol (mg) 130.8
Calcium (mg) 323.7
Dietary Fibre (g) 10.7
Sodium (mg) 1,522.2
RDDA (hpb.gov.sg)
Recommended Daily Allowance
Energy (kcal) 1,949
Carbohydrate (g) 292.3
Protein (g) 63.0
Total Fat (g) 65.0
Saturated Fat (g) 21.7
Cholesterol (mg) 194.9
Calcium (mg) 1,000.0
Dietary Fibre (g) 19.5
Sodium (mg) 1,299.7
% of recommendation met
Energy (kcal) 55
Carbohydrate (g) 52
Protein (g) 93
Total Fat (g) 38
Saturated Fat (g) 36
Cholesterol (mg) 67
Calcium (mg) 32
Dietary Fibre (g) 55
Sodium (mg) 117
Analysis
Sodium
My 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 my 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. I will have to try flavouring foods with natural seasonings like lemon juice or herbs and spices and Choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, I have to ask for less sauces or gravy in dishes.
Dietary Fibre
I am not getting enough dietary fibre in your 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 you feel full longer. Dietary fibre can only be obtained from plant-based foods. I have to remember to have my 2 servings of fruit and 2 servings of vegetables everyday. I should choose fresh fruit or vegetables rather than the juice, and eat the skin (if edible) of cleaned fruit or vegetables. I should replace meat-based dishes with beans, peas or lentils in my diet on alternate days. I have to try to consume 1 serving of wholegrain products from the rice and alternatives group daily, for example unpolished rice and wholemeal bread.
Calcium
I am not getting enough calcium in your diet. Without adequate calcium, I may be at risk of developing osteoporosis, a condition where my bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs.
I will have to increase my calcium intake from a variety of sources, such as 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 make this vitamin after sunlight hits your skin. I can easily obtain enough by getting at least 30-60 minutes of sunlight a day.
I tend to skip meals very often, and this lowers the intake of energy, calcium, dietary fibre etc. I should be getting each day. I should take my meals regularly.
Aside from eating wisely, I have to remember to make exercise a part of my 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. I should exercise at least 20 to 60 minutes, 3 to 5 times a week, until I sweat and breathe deeply without getting breathless. I shoudld choose an exercise that you enjoy, and try a variety so that I don’t get bored as well as keep my exercise routine simple, fun and interesting.
The hpb.gov.sg website was very important to me because as a teenager, I should start taking note of my daily dietary habits, and alter them if they do not match the requirements I should consume. The website provides tools, such as the RDDA and the Food Intake Assessment for me to analyse my diet and gives helpful feedback which I can use to moderate my diet for healthier eating habits.
Bibliography
hpb.gov.sg
Food Group Number of Servings /Day Example of 1 Serving
Rice and Alternatives 5-7 servings
2 slices bread (60g)
½ bowl* rice (100g)
½ bowl noodles or beehoon (100g)
4 plain biscuits (40g)
1 thosai (60g)
2 small chapatis (60g)
1 large potato (180g)
1 ½ cup plain cornflakes (40g)
Fruit 2 servings
1 small apple, orange, pear or mango (130g)
1 wedge pineapple, papaya or watermelon (130g)
10 grapes or longans (50g)
1 medium banana
¼ cup*** dried fruit (40g)
1 glass pure fruit juice (250ml)
Vegetables 2 servings
¾ mug** cooked leafy or non-leafy vegetables (100g)
¼ round plate+ cooked vegetables
150g raw leafy vegetables
100g raw non-leafy vegetables
Meat and Alternatives 2-3 servings
1 palm-sized piece fish, lean meat or skinless poultry (90g)
2 small blocks soft beancurd (170g)
¾ cup cooked pulses (e.g. lentils, peas, beans) (120g)
5 medium prawns (90g)
3 eggs (150g)++
2 glasses milk (500 ml)
2 slices of cheese (40g)
Day 1 - 14 February 2012
Time Food Eaten Quantity
5.45am Bread, Gardenia, white, enriched (1 slice)
10.45am Milk, fluid, reduced fat, protein fortified (1 cup)
3.30pm Noodles, egg, cooked (1 cup)
4.30pm Rice, white, cooked (1 bowl)
Egg, with tofu, steamed (0.5 portion)
Cabbage, with pork, stir-fried (0.5 portion)
5.00pm Grape, green, unspecified type, raw (10 whole)
Apple, eating, average, raw, with peel (1 whole)
Day 2 - 15 February 2012
Time Food Eaten Quantity
5.45am Cornflakes, Nestle (1 half cup)
3.40pm Biscuit, oatmeal (2 pieces)
4.45pm Macroni Cheese (1 bowl)
Spinach fried (0.5 portion)
Meat ball, pork, steamed (1 portion)
5.30pm Papaya, raw, flesh only (2 slices)
Banana (1 medium)
Day 3 - 16 February 2012
Time Food Eaten Quantity
5.45am Biscuit, chocolate chip (1 piece)
2.15pm Noodles, Fishball, Soup (1 portion)
7.30pm Rice, white, cooked (1 bowl)
Broccoli, boiled (1halfcup)
Salmon, steamed (1 piece)
8.15pm Mango, raw (0.5 whole)
Strawberry, raw (5 whole)
Diet Analyis
Food Intake Assessment (hpb.gov.sg)
Average Intake per Day
Energy (kcal) 1,065
Carbohydrate (g) 152.1
Protein (g) 58.5
Total Fat (g) 24.8
Saturated Fat (g) 7.8
Cholesterol (mg) 130.8
Calcium (mg) 323.7
Dietary Fibre (g) 10.7
Sodium (mg) 1,522.2
RDDA (hpb.gov.sg)
Recommended Daily Allowance
Energy (kcal) 1,949
Carbohydrate (g) 292.3
Protein (g) 63.0
Total Fat (g) 65.0
Saturated Fat (g) 21.7
Cholesterol (mg) 194.9
Calcium (mg) 1,000.0
Dietary Fibre (g) 19.5
Sodium (mg) 1,299.7
% of recommendation met
Energy (kcal) 55
Carbohydrate (g) 52
Protein (g) 93
Total Fat (g) 38
Saturated Fat (g) 36
Cholesterol (mg) 67
Calcium (mg) 32
Dietary Fibre (g) 55
Sodium (mg) 117
Analysis
Sodium
My 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 my 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. I will have to try flavouring foods with natural seasonings like lemon juice or herbs and spices and Choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, I have to ask for less sauces or gravy in dishes.
Dietary Fibre
I am not getting enough dietary fibre in your 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 you feel full longer. Dietary fibre can only be obtained from plant-based foods. I have to remember to have my 2 servings of fruit and 2 servings of vegetables everyday. I should choose fresh fruit or vegetables rather than the juice, and eat the skin (if edible) of cleaned fruit or vegetables. I should replace meat-based dishes with beans, peas or lentils in my diet on alternate days. I have to try to consume 1 serving of wholegrain products from the rice and alternatives group daily, for example unpolished rice and wholemeal bread.
Calcium
I am not getting enough calcium in your diet. Without adequate calcium, I may be at risk of developing osteoporosis, a condition where my bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs.
I will have to increase my calcium intake from a variety of sources, such as 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 make this vitamin after sunlight hits your skin. I can easily obtain enough by getting at least 30-60 minutes of sunlight a day.
I tend to skip meals very often, and this lowers the intake of energy, calcium, dietary fibre etc. I should be getting each day. I should take my meals regularly.
Aside from eating wisely, I have to remember to make exercise a part of my 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. I should exercise at least 20 to 60 minutes, 3 to 5 times a week, until I sweat and breathe deeply without getting breathless. I shoudld choose an exercise that you enjoy, and try a variety so that I don’t get bored as well as keep my exercise routine simple, fun and interesting.
The hpb.gov.sg website was very important to me because as a teenager, I should start taking note of my daily dietary habits, and alter them if they do not match the requirements I should consume. The website provides tools, such as the RDDA and the Food Intake Assessment for me to analyse my diet and gives helpful feedback which I can use to moderate my diet for healthier eating habits.
Bibliography
hpb.gov.sg
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