Food and Nutrition practical :)

Here is me with my dish, vegetable couscous.

One improvement I could have made with the garnishing was to use Tobasco to draw the line rather than the couscous. This would make it more visually appealing. Also I could have stir fried the vegetables to add more taste rather then keeping it bland.

Health Promotion Board health tools

The final health tool I used was called 'Food Intake Assessment' Here is a brief writeup of the health tool as retrieved from the website ------ http://www.hpb.gov.sg/hpb/ere/ere070301.asp

The Food Intake Assessment programme can help you to analyze your diet over a maximum period of seven days (maximum of 6 meals a day). This programme will automatically calculate an average of multi-day food intakes.

The simple steps below will help you list the food items consumed and assess your food intake for a specified period of time. At the end of the analysis, you will get to view the results to see if you are adequately meeting your nutritional needs. There are even nutrition messages that give you additional information about your diet and ways to improve it. Here is a screenshot!

Food Info Search The Food Intake Assessment programme can help you to analyze your diet over a maximum period of seven days (maximum of 6 meals a day). This programme will automatically calculate an average of multi-day food intakes. The simple steps below will help you list the food items consumed and assess your food intake for a specified period of time. At the end of the analysis, you will get to view the results to see if you are adequately meeting your nutritional needs. There are even nutrition messages that give you additional information about your diet and ways to improve it. Have fun! Step 1 : Enter your personal information. Gender :                        Please select your gender                                                Male                         Female                                               Age :  (years) Weight :  (kg)

Health Promotion Board health tools

This is an example of another tool I used from an online resource. It is called "recipe analysis".

http://www.hpb.gov.sg/hpb/ere/ere070201.asp?new=yes
Recipe Analysis allows you to find out the nutritional value of your recipe, based on the type ingredients, portion sizes and method of cooking you have chosen. All it takes are 5 easy steps. Here is a screenshot

Food Info Search Recipe Analysis allows you to find out the nutritional value of your recipe, based on the type ingredients, portion sizes and method of cooking you have chosen. All it takes are 5 easy steps. Use our step-by-step guide below.  Step 1 : Enter Your Own"Recipe Name". (e.g. Fried Rice) Step 2 : Enter the number of servings this recipe is going to serve. (1 serving = Portion for 1 person) Step 3 : Select raw ingredients. • To select raw ingredients, enter a maximum of 2 words in the box below, then click ‘Search for Ingredient’. Matches EXACT Words Matches ANY Words or Close Matches

Health Promotion Board health tools

Here are some health tools I found on the Health Promotion Board website.

The first one is called healthy chef. It is an iPhone app which provides people with over 70 healthy recipes from renowned chefs all over Singapore.

   I made use of this app to track my diet for 3 days 

            This is a screenshot from the app               

                   
                   

References

The following websites were used as a reference for the calorie counter:

- http://www.freedieting.com/tools/calories_in_food.htm
- http://www.weightlossresources.co.uk/logout/calorie_intake.htm
- http://caloriecount.about.com/calories-apples-i9003

Day 3

Breakfast: Scrambled eggs with 2 slices of wholemeal bread
Eggs: 180 calories
Bread: 70 x 2 = 140 calories
Total: 320 calories

Lunch: 2 roti prata and a bowl of chicken curry
Roti prata: 212 x 2 = 424 calories
Curry: 292 calories
Total: 716 calories

Dinner: 1 apple
Apple: 95 calories
Total: 95 calories

Total calories intake: 1131 calories

Calorie intake maintained below recommended intake

Day 2

Breakfast: 1 banana and a cup of milo
Banana: 105 calories
Milo: 120 calories
Total: 225 calories

Lunch: Fishball noodles and 1 can of coke
Noodles: 491 calories
Coke: 142 calories
Total: 633 calories

Dinner: 1 ham and cheese sandwich with wholemeal bread and 1 cup of milk
Ham sandwich: 352 calories
Milk: 100 calories
Total: 452 calories

Total intake of calories: 1310

Intake of calories maintained below recommended intake

Day 1

UK Department of Health Estimated Average Requirements (EAR) are a daily calorie intake of 1940 calories per day for women and 2550 for men.

Breakfast: A cup of milo and 2 oatmeal cookies
Milo: 120 calories
Cookies: 128 calories
Total: 248 calories

Lunch: 2 servings of brown rice and stir-fried vegetables
Rice: 216 x 2 = 432 calories
Vegetables: 358 calories
Total: 790 calories

Dinner: Burger King chicken sandwich
Burger: 583 calories
Total: 583 calories

Total calories: 1621

Calorie intake managed below the recommended intake:)