ASSESSING MY DIET

I used the Food Intake Assessment to analyze my diet. The following are the results:

Period of Analysis: 25/08/2011 - 27/08/2011

View graph of actual nutritional intake compared against RDA

Table showing the % of total calories of diet versus recommendation

Based on the above graphs and tables, I analysed my diet and came to the following conclusions:

1. My intake of saturated fat was higher than the recommended amount. This excess saturated fat can increase my blood cholesterol and eventually increase my risk of heart diseases.

Saturated fats are mainly from animal products, especially red meat, and whole-milk dairy products. Plant-based sources also include coconut oil, coconut milk, palm oil, etc and can be easily found in commercially-prepared products. I should cut down on my intake of these foods in order to reduce my intake of saturated fats. Listed below are my plans to cut down on these foods:

• Go vegetarian once every two weeks. This will help me cut down on my intake of animal products.
• Instead of using fat-laden toppings and sauces, I should use herbs and spices.
• Remove the skin from the meat before consuming it.

2. My sodium intake is almost double that of the recommended amounts. This calls for immediate action to reduce my intake. Excess sodium can increase my blood volume and subsequently raise the blood pressure. High blood pressure increases the risk of stroke and heart attacks. It is a really urgent problem for me.

Sodium comes mainly from salt and sauces added to the food during or after cooking. Perhaps I use too much salt and sauces to add flavour to my food, thus my excess intake of sodium.

Suggestions to reduce my sodium intake:

• Gradually reduce the use of salt and sauces when cooking food. This will give time for my taste buds to adjust. If I were to put very little salt and sauces at once, the food will undoubtedly taste very bland.
• Substitute salt and sauces with natural seasonings such as lemon, lime, herbs or spices.
• Some processed foods have large amounts of salt so as to increase its shelf life. Consuming fresh food will give me less sodium. I can also savour the natural taste of foods.

Calcium mostly comes from dairy foods, leafy green vegetables, fruits, beans and peas and fish. Vitamin D aids our body in absorbing calcium. Vitamin D is made after sunlight comes into contact with our skin. Half to a whole hour of sunlight a day can easily help us obtain enough Vitamin D.

My plan to increase calcium intake:

• Rather than drink all those unhealthy and full-of-sugar soft drinks, I should drink a cup of milk during lunches.
• Add milk to my daily cup of milo.
• Substitute water with milk in soups, bread and sauces.

Time

Food eaten

Quantity

6.00 am

Sausage bread

Milo

1 piece

250 ml

1.00 pm

Spaghetti Bolognese

Grass jelly

1 plate

250 ml

7.25 pm

Lor mee

Aloe vera juice

1 bowl

231 ml

10.25 pm

Potato chips

Apple

½ packet

1 piece

Time

Food eaten

Quantity

6.00 am

Plain bread

Milo

2 slices

250 ml

8.25 am

Seaweed chicken

1 piece

3.25 pm

Cheese sausage pasta

Lemon tea

1 plate

500 ml

6.25 pm

Chicken porridge

1 bowl

10.30 pm

French fries

Chicken drumsticks

10 pieces

2 pieces

11.40 pm

Potato chips

½ packet

Time

Food eaten

Quantity

10.00 am

Apple pie

Milo

1 piece

250 ml

11.00 am

Chocolate éclair

1 piece

5.30 pm

Peach

1 piece

8.00 pm

Rice

Fishball

Corn

Tofu

1 bowl

2 pieces

2 small

3 small