reflections..

Through this food record, I'd understand more about my diet and my nutrient intake. I'd learnt that for those 3 days, my diet was unhealthy :( and my energy intake was more than what i needed. My intake of sodium and saturated fats were greater than the recommended amounts while my intake of calcium is lower than the recommended. And these can cause serious health issues later down the road if I increases or reduce these intakes. Therefore, I have to make some adjustments to my eating lifestyle so that I will have a HEALTHY (and balanced) DIET! ^^

I can perhaps cut down on the intake of coconut-milk based foods, blended oil etc in order to cut down on my intake of saturated fats and choose fresh food over processed foods over processed foods so as to reduce my sodium intake. Besides that, I should also 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 since Vitamin D helps our body absorb calcium.

Also, the suggested nutritional tools are really useful in the sense that they serve as a motivation for me to keep track of my diet and stay healthy. :D However, it could have been much more useful if there were more food items available. >< The analysis were really in depth but at the same time clear and easy to understand, hence allowing me to understand my diet better and my diet's adjustment that i need to take.

I consider my one-dish meal (Spaghetti Aglio Olio Piccante with Broccoli and Ham) to be healthy. Firstly, the intake of sodium is lower than the usual recipes. Secondly, unsaturated oil - olive oil instead of saturated oil, which contributes to high levels of cholesterol in the blood (a risk factor for atherosclerosis and heart disease) , is used is used in this recipe. Also, Olive oil is the best, healthiest oil there is and it's important for our health! :'D Besides that, using wholemeal spaghetti, the fibre intake will be increased and the calories intake is also reduced. (Y) At the same time, this dish adheres to the Healthy Diet Pyramid and is a balanced meal that consists of dietary fibre, water and nutrients such as carbohydrates, proteins, fats, vitamins and minerals.

-spaghetti -> carbohydrates

-broccoli ->dietary fibre, vitamins and minerals

-ham ->proteins and fats

Hence, I feel that my suggested one-dish meal is rather healthy :DD

lOVe,

❤ernice :b