Food and Nutrition Performance Task

3 Day Diet

Tan Ping Min, Jasmine (26)

Class 210

2 August 2010

Time	Food eaten	Quantity
6am	Ho t Milo Quaker oatmeal raisin	1 cup 1 bar
12pm	Pizza (made during F&N)	3 slices
2pm	Seaweed Cheezels biskitz	1 packet 1 packet
4pm	Cheezels	1 packet
5pm	Seaweed	2 packets
6pm	Pasta	1 plate
8pm	Marigold non-fat yoghurt	1 cup

8 August 2010

Time	Food eaten	Quantity
8am	Lor Mee	1 bowl
1pm	Pringles Potato Chips	½ jumbo can
2pm	Chicken Burger Fries Coke	1 burger 1 large 1 large
7pm	Hawaiian pizza Black Pepper chicken pizza	2 slices 1 slice
8pm	Mango	½ mango

30 August

Time	Food eaten	Quantity
6am	Hot Milo Butter cookies	1 cup 5 pieces
9am	Wanton noodles Iced Milo	1 bowl 1 packet
1pm	Rice Fried egg Vegetables	1 plate 1 egg 1 serving
4pm	Chocolate milk	1 cup
6pm	Rice Fried egg Rendang	1 plate 1 egg 1 bowl
8pm	Cup noodles	1 cup

Food Intake Assessment

Based on the information you have provided, your daily energy requirement is estimated to be 1,760 kcal. This energy requirement is the level of calorie intake from food that will balance the calories your body burns, thus maintaining your weight. For weight loss, you should consume fewer calories and be more active. If you need to gain weight, consume more calories than your body requires.
Period of Analysis: 02/08/2010, 08/08/2010, 30/08/2010
Energy (kcal) Carbohydrate (g) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Calcium (mg) Dietary Fibre (g) Sodium (mg) Average intake per day 2,912 367.4 112.4 110.8 52.0 383.3 1,341.1 24.6 5,356.3 Recommended Daily Allowance (RDA) 1,760 264.0 47.7 58.7 19.6 176.0 1,000.0 17.6 1,173.8 % of recommendation met 165 139 235 189 266 218 134 140 456
View graph of actual nutritional intake compared against RDA Energy 165% Carbohydrate 139% Protein 236% Total Fat 189% Saturated Fat 266% Cholesterol 218% Calcium 134% Dietary Fibre 140% Sodium 456% 0 50 100 150 200 250 300 350 % RDA Met
Table showing the % of total calories of diet versus recommendation
% of total energy intake Your diet Recommendation Total Carbohydrates 50% 55 - 65% Total Protein 15% 10 - 15% Total Fat 34% 25 - 30%
Nutrition messages based on results EnergyYour intake of energy from your diet was more than you need. Frequently eating above your energy needs can contribute to excess calories, which will be stored as body fat if it is not being used for physical activities. Excessive body fat leads to blood pressure, stroke diabetes and even certain cancers. Energy in the foods we eat comes from three categories of nutrients - carbohydrates, fats and proteins. Fat is the most concentrated source of energy. Gram for gram, fat (9 kcal/g) has more than twice the energy of carbohydrate (4 kcal/g) or protein (4 kcal/g). Hence, foods high in fat are generally high in calories. Alcohol also supplies more calories (7 kcal/g) than carbohydrate or protein. Know your daily energy allowance, and balance the energy from the food you eat with the energy your body uses for physical activities. Total Fat Your total fat intake was more than the recommended amount. A diet high in fat is associated with overweight, high blood cholesterol, heart disease and other related health problems. To reduce total fat in your diet, use less oil or fats when cooking and use fat spreads sparingly. Use lean cuts of meat and poultry, and remove visible fat and skin. When eating out, ask for less fat or oil in your food. As extras add up, make your food choices wisely. Choose reduced fat or skimmed milk and dairy products instead of full cream varieties. Choose plain rice over flavoured rice, and cut down on the use of sweetened condensed milk or creamers. Saturated Fat Your intake of saturated fat was higher that the recommended amount. An excess of saturated fat can raise your blood cholesterol, subsequently increasing your risk of heart disease. The main sources of fat in our diet are also the sources of saturated fat! These include coconut-milk based foods, blended oil (usually used in commercial cooking), flavoured rice (e.g. chicken rice, nasi lemak, nasi briyani) and creamer/whitener/condensed and evaporated milk in beverages. Cutting down or limiting such sources of fat will also help to reduce saturated fat intake. Sodium Your 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 our diet comes from salt (sodium chloride) and sauces added during cooking or at the table. To cut down on sodium intake, gradually reduce the use of salt and sauces when preparing or cooking food so that your taste buds have the chance to adjust. Try flavouring foods with natural seasonings like lemon juice or herbs and spices. Choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, ask for less sauces or gravy in dishes. Cholesterol Your intake of cholesterol was more than the recommended amount. Excessive cholesterol intake, especially as part of a high fat diet, can increase blood cholesterol level and put you at risk of heart diseases. To cut down the intake of cholesterol, replace meat with beans, peas, lentils or bean products 3 times a week. For healthy adults and adolescents, limit eggs to 4 per week. In recipes, try to replace part of the use of whole eggs with just the egg white. Shellfish, prawns, shrimps, crabs, cuttlefish etc as well as organ meats should be eaten no more than twice a week and in small portions. Aside from eating wisely, remember to make exercise a part of your 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! Exercise at least 20 to 60 minutes, 3 to 5 times a week, until you sweat and breathe deeply without getting breathless. Choose an exercise that you enjoy, and try a variety so that you don’t get bored. Keep your exercise routine simple, fun and interesting. Reflection I have learnt that my diet is actually quite unhealthy because my average daily intake for all the types of nutrients is more than the RDA. My sodium intake is the scariest, it is meeting the RDA at 456%. That is a very large amount. Too much intake of salt is detrimental to my health. I never knew my salt intake was that high. The salt probably comes from the large amount of snacks that I eat. It is proven that eating too much salt can give you ulcers, high blood pressure and many other health ailments. I will cut down on my intake of salt form now on. Also, all my other daily intakes are above the RDA, this will cause may health problems too. I will try to cut down on my daily nutritional intake from today onwards. I think that it is all right for me to have a high energy level because I go for gymnastics training 3 days every week. These trainings last 2-3 hours and thus I need the energy to sustain me throughout my training. Many people are surprised that I am still so skinny even though I have a large appetite, I think this is because I have a very high metabolism rate and that I exercise very regularly. The suggested nutritional tools are very useful. However, while I was keying in my food intakes for the FOOD INTAKE ASSESSMENT TOOL, the data suddenly disappeared and I was not able to retrieve it back. So, I had to start all over again. It was very disheartening. I suggest making a healthier version of Hawaiian pizza. My suggested pizza is healthy because it uses lean chicken meat instead of regular chicken meat, this reduces the amount of fat present. Also, the pizza base is made from scratch, this is healthier than a pre-made pizza base because it contains no preservatives and much less sodium. In addition, this suggested pizza contains more vegetables than normal pizzas, increasing my fibre intake, making it healthier. The ingredients are all fresh and thus it tastes better than frozen ones. On this note, the very action of making the pizza yourself gives you more satisfaction than a frozen pizza! Done by: Tan Ping Min, Jasmine(26) Class 210