My Healthy One-Dish Meal!

Here is a photo of my finished one-dish meal!

Evaluation on My Blog and My Peers' Blogs

Evaluation on my own blog:
Overall, I think my blog is alright. However, I think that my 3-Day food record could have been slightly more detailed so as to obtain more accurate results when using the nutritional tools from the HPB website. I think that my interpretations of the analysis reports given by the nutritional tools I used could have also been slightly more detailed; however other than that I think that they were quite in depth. This also goes for my overall reflections that I posted after posting the analysis reports that the three nutritional tools I had used; other than being slightly less detailed than I'd wished for it to be, but I do think it is quite in depth.

Evaluation on Fion's blog:
http://fionlovesfood.blogspot.com/
I think Fion's blog is really well done. Generally it is very detailed and well-organised. Her three-day food record was detailed and well-presented. Her three-day diet analysis reports and reflections on the analysis reports are in depth and very reflective. She also cited the sources she used.

Evaluation on Rachel's blog:
http://iloveanythingieat.blogspot.com/
I also think that Rachel's blog is very well done; it is well-organised, and there are many pictures that help supplement the blog posts, which I think are very helpful and creative.

A Healthy One-Dish Meal!

A one-dish meal is a dish that has ingredients from all four food groups from the Healthy Diet Pyramid, and the dish that I am going to cook for my practical is an example of a healthy one-dish meal. Here are the recipes for the dish; the first recipe is the original recipe that I found on the internet, while the second recipe is a modified version of the recipe that is healthier.

Original recipe: 

(obtained from http://allrecipes.com/recipe/bow-ties-with-sausage-tomatoes-and-cream/detail.aspx)

Bow Ties with Sausage, Tomatoes and Cream

Ingredients:

            336 g bow tie pasta

            30 ml olive oil

            455 g sweet Italian sausage, casings removed and crumbled

            2 g red pepper flakes

            80 g diced onion

            3 cloves garlic, minced

            1 (28 ounce) can Italian-style plum tomatoes, drained and coarsely chopped

            355 ml heavy cream

            3 g salt

            10 g minced fresh parsley

Procedure:

1. Bring a large pot of lightly salted water to a boil. Cook pasta in boiling water for 8 to 10 minutes, or until al dente; drain.

2. Heat oil in a large, deep skillet over medium heat. Cook sausage and pepper flakes until sausage is evenly brown. Stir in onion and garlic, and cook until onion is tender. Stir in tomatoes, cream, and salt. Simmer until mixture thickens, 8 to 10 minutes.

Stir cooked pasta into sauce, and heat through. Sprinkle with parsley.

Modified Recipe:

Penne with Tomatoes, Chicken and Cream

Ingredients:

            336 g (approx. 1 cup) penne whole-grain pasta

            1 tbsp olive oil (according to preference)

            400 g chicken fillet, chopped into small pieces

            1 teaspoon of red pepper flakes

            80 g diced onion

            3 cloves garlic, minced

            2 tomatoes, chopped

            5/6 cup milk

            1/6 cup butter

            A pinch of salt

            1/2 carrot, sliced 

            1/2 capsicum, chopped

            10 g minced fresh parsley

            

 Procedure:

1. Bring a large pot of lightly salted water to a boil. Cook pasta in boiling water for 8 to 10 minutes, or until al dente; drain.

2. Melt the butter. Pour it into the milk and stir. Use in place of heavy cream.

3. Heat oil in a large, deep skillet over medium heat. Cook chicken and pepper flakes until chicken is evenly brown. Stir in onion and garlic, and cook until onion is tender. Stir in tomatoes, heavy cream substitute, and salt. Simmer until mixture thickens, 8 to 10 minutes.

Stir cooked pasta into sauce, and heat through. Garnish with carrot and capsicum; sprinkle with parsley.

I made several modifications to the original recipe to make it healthier and more appealing. Firstly, I changed the bow-tie pasta to penne whole-grain pasta, and I find penne pasta more appealing, and whole-grain pasta is healthier than normal pasta as whole grain is linked to lower risk of heart diseases, certain types of cancer, diabetes, and other health problems. Furthermore, whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium as they have not undergone any processing that may remove these nutrients from the original grains.

Next, I changed the Italian sausages to chicken fillet, as sausages, being processed meat, are rather unhealthy as they are usually high in additives and preservatives which may harm your body if consumed too often. 

I also changed the heavy cream to a substitute: a mixture of milk and butter. Heavy cream is quite unhealthy as it is usually full of fat; hence, by using this substitute the amount of fat being consumed is lower.

Lastly, I also added carrots and capsicums into the ingredients section to be used as garnishes for the dish, to ensure that the dish looks appealing and colorful, rather than dull and boring, as the look of a dish can indeed affect a person's desire to consume the dish.

Sources used:

http://allrecipes.com/recipe/bow-ties-with-sausage-tomatoes-and-cream/detail.aspx 

http://frugalliving.about.com/od/makeyourowningredients/r/Heavy_Cream_Sub.htm

http://recipes.howstuffworks.com/tools-and-techniques/how-to-garnish-cooking7.htm

http://www.mayoclinic.com/health/whole-grains/NU00204

http://answers.yahoo.com/question/index?qid=20080511032046AA26GzW

http://www.ehow.com/how_2215860_find-low-fat-substitutes-heavy.html 

3 Day Diet Analysis: Reflections!

After using three different nutritional tools from the HPB website to analyze my diet over a three-day period, I have discovered several things about the foods I regularly consume and how they affect my body and my health. Firstly, I have discovered the amount of energy, fat and sodium that I consume is rather high for my Recommended Daily Allowance (RDA). However, as I am underweight, the excess energy that I consume helps me gain weight; thus, it is alright for me to consume slightly more energy than my RDA. I should also ensure that I exercise regularly so as to ensure that enough calories are burnt; furthermore, exercise also improves my stamina, makes my body healthier and stronger, and also helps me sleep better and be more alert. 

As for my high fat and sodium consumption, I do have to work hard towards cutting down on consuming foods with high amounts of fat and sodium, as my fat and sodium consumption is indeed very high, much much higher than it should be. 

I can cut down on my fat intake by choosing to eat foods with less oil and fat; drinking low-fat milk instead of the high-calcium milk that I usually drink would also help. If I continue this habit of high fat intake, I might be at high risk of heart diseases, high blood cholesterol and other serious health problems. 

I can cut down on my sodium intake by eating less processed food such as instant noodles and opting for fresher alternatives, such as fresh homemade noodle soups. Opting for less condiments such as salt when cooking and replacing them with natural herbs would also help. If I do not cut down on my sodium intake, I might be at risk of high blood pressure, heart attacks or strokes./

I do hope that these changes to my lifestyle will make me a healthier and happier person.

:)

3 Day Diet Analysis: Energy and Nutritional Composition of Foods

The third and last nutritional tool I used from the HPB website was the Energy and Nutrient Composition of Foods tool. After typing another 3 food items that I had eaten during the three day period (when I had recorded my diet) into the tool, it provided me with the energy and nutrient composition of the foods. Here are the results.

Food Info Search

You have selected the following food item(s):

1. Soup, resum (Click on food name to view picture)   Alternate Name : Rasam soup, Resam soup Description : Pepper soup with tomatoes Edible Portion : 100% Per Serving : 419.7 g 2. Tea, ginger (Click on food name to view picture)   Alternate Name : N/A Description : Tea, W/ milk+ginger flavour Edible Portion : 100% Per Serving : 180 g 3. NOODLES, FISHBALL, SOUP   Alternate Name : Nil Description : Thick, yellow egg noodles served in soup, together with fish balls, thinly sliced fish cake and bean sprouts Edible Portion : 100% Per Serving : 798 g

The analysis (per serving) follows:

Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Calcium (mg) Iron (mg) Potassium (mg) Trans fatty acids (g) Soup, resum Tea, ginger NOODLES, FISHBALL, SOUP 169  74  551  4  1  30  9  2  10  4.2  1.2  2.4  0.0  0.0  8.8  17  12  88  0  2  40  3,725  18  2,913  67  41  56  3.78  0.00  3.19  N.A  113  207  N.A  N.A  N.A

Based on the analysis provided, I feel that most importantly, I should cut down on eating fishball noodles, as it's sodium and fats composition seems quite high, especially for the sodium. However, this will take some time, as fishball noodles is one of my favorite dishes and I do eat it quite often. Most of the nutritional content of the rasam soup and the ginger tea seems quite alright though. Hence I think I can continue consuming it at the same interval that I do now. However, the sodium composition for the rasam soup seems really high, hence I will also try and cut down on consuming this rasam soup or find alternative ingredients for making this soup such that the sodium content is significantly lower.

3 Day Diet Analysis: Fat Info Finder

The next nutritional tool that I used from the HPB website was the Fat Info Finder. Using this tool, I typed in two food items that I ate during the 3 day period when I had recorded down my diet. The tool then provided me with information on the amount of fats in the products. Here are the results provided by the tool. Full Cream Milk, Fluid

Serving Size :  250g (1 cup) Per serving Total Fat (g) :  9.5 Saturated Fat (g) :  6.3 Trans Fat (g) :  0.19 Maggi Instant Noodles - Curry Flavour    Serving Size :  1 serving (1 packet) Per serving Total Fat (g) :  19 Saturated Fat (g) :  11 Trans Fat (g) :  0 Based on these results, I can conclude that the amount of fats that I take in when consuming these two products are average, although they could be lowered further by finding healthier alternatives. The full cream milk also has trans fat, which if consumed in great amounts can cause serious health problems such as heart diseases. Hence, I will look for alternatives to this full cream milk- one that preferably does not have any trans fat at all. As for the Maggi Instant Curry Noodles, although such types of instant noodles are generally not considered that healthy, when consumed in moderation is alright. It has the "healthier choice" symbol on it, which indicates that it is indeed quite a healthy choice of food if not consumed too often- it does have quite some fats but the amount of fats it has is significantly lower than that of normal brands of instant noodles. Sources used: http://en.wikipedia.org/wiki/Trans_fat

3 Day Diet Analysis: Food Intake Assessment

The first nutritional tool I used from the HPB website was the Food Intake Assessment tool; after typing in my 3 day diet record, it provided me with this analysis of all the foods I had consumed and the amount of energy, fats, sodium etc. that these foods had provided me with.  ________________________________________________________________________ Food Info Search Based on the information you have provided, your daily energy requirement is estimated to be 1,742 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: 15/02/2012 - 17/02/2012
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 2,163 300.7 73.4 75.8 39.9 164.2 1,224.2 13.1 4,337.0 Recommended Daily Allowance (RDA) 1,742 261.3 46.4 58.1 19.4 174.2 1,000.0 17.4 1,162.1 % of recommendation met 124 115 158 130 206 94 122 75 373
View graph of actual nutritional intake compared against RDA Energy  124% Carbohydrate  115% Protein  158% Total Fat  131% Saturated Fat  206% Cholesterol  94% Calcium  122% Dietary Fibre  76% Sodium  373%   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 56% 55 - 65% Total Protein 14% 10 - 15% Total Fat 32% 25 - 30%
Nutrition messages based on results Energy Your 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. 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. When shopping for food, look out for products with the Healthier Choice Symbol. These products are lower in total fat, saturated fat, sodium and/or dietary fibre content compared to other products in the same category. Note: The messages provided here are only intended as a guide - see a qualified health professional for more advice and information. _____________________________________________________________________________________________ Based on this analysis, I have concluded that the most important change I should make to my diet is to cut down on my sodium intake as well as my fats intake. The amount of sodium and fats that I am consuming is much more than I should be, and if I continue this habit I may be at higher risk of several health problems such as heart diseases. My energy intake is also more than it should be; however, since I'm underweight, it is recommended that I consume slightly more calories than I should be so as to be of average weight.