Blog 3 - http://foodandnutritionandus.blogspot.com/
Su Chen's blog has a very nice layout. She has given a different layout of the food pyramid and I find it clearer than the one I've posted so you can check this out. Her analysis based on the Food Intake Assessment is really detailed and very clearly organised so it is easy to follow. Her analysis not only consists of how healthy or unhealthy her diet is, but also how she plans to modify it to suit a healthier diet. For example, she says how she wants to use herbs and spices instead of fat-ladden toppings and sauces to reduce fat intake and how she would like to substitue salt and sauces with natural seasonings like lemon to reduce sodium intake so these are good nutritional tips. Her one-dish meal, porridge, is healthy and she has modified the porridge she originally consumed to make it healthier. So, this is very interesting. Overall, I find the blog a unique read with different and interesting perspectives.
Monday 12 September 2011
Blog 2 - Prithipal's Blog
Blog 2 - http://ppalfoodandnutrition.blogspot.com/
My friend Prithipal's blog is very well-organised. She is very focused in her delivery of content and her analysis of her diet using the Healthy Diet Pyramid is extremely detailed and easy to follow so this would be good to check out. She has used a wide variety of tools including some which I have not mentioned in my blog like Fat Info Finder and so on. Her blog also goes a bit into scientific principles behind food, making a very god read. She has used the tools very effectively so that is very commendable. Her one-dish meal, Nasi Ayam, may be healthy but she did not really explain how each ingredient in it combined makes the meal healthy. So, this may be one thing for her to improve. Otherwise, this blog is really interesting so do check it out!
My friend Prithipal's blog is very well-organised. She is very focused in her delivery of content and her analysis of her diet using the Healthy Diet Pyramid is extremely detailed and easy to follow so this would be good to check out. She has used a wide variety of tools including some which I have not mentioned in my blog like Fat Info Finder and so on. Her blog also goes a bit into scientific principles behind food, making a very god read. She has used the tools very effectively so that is very commendable. Her one-dish meal, Nasi Ayam, may be healthy but she did not really explain how each ingredient in it combined makes the meal healthy. So, this may be one thing for her to improve. Otherwise, this blog is really interesting so do check it out!
Blog 1 - Naseema's Blog
Blog 1: http://foodforthoughtnoorul.wordpress.com/
My friend Naseema has done this blog. Her blog is very detailed and clear such that anyone can follow what she is trying to say. She has explained from the beginning about every nutrient our body needs and its functions so you know exactly what carbohydrates provide for your body and what the functions of fats are and so on. Her blog is very in-depth as she has incorporated some scientific elements about food and our body, making a very good reading for those who are interested in how exactly food can affect us. She has also analysed her diet, like everyone is required to for this project. Her presentation of the meals she consumed during her 3-Day Diet analysis is rather good because she gives the amount of nutrients present in every single dish and then adds them up together to give us a grand total of the amount of nutrients she consumes. So, I would say this one step further and is an alternative perspective of looking at your diet. Her suggested one-dish meal, whole wheat spaghetti with vegetables and peanut sauce is healthy as all the nutrients are in balanced amounts. Read her blog for more insightful perspectives about nutrition!
My friend Naseema has done this blog. Her blog is very detailed and clear such that anyone can follow what she is trying to say. She has explained from the beginning about every nutrient our body needs and its functions so you know exactly what carbohydrates provide for your body and what the functions of fats are and so on. Her blog is very in-depth as she has incorporated some scientific elements about food and our body, making a very good reading for those who are interested in how exactly food can affect us. She has also analysed her diet, like everyone is required to for this project. Her presentation of the meals she consumed during her 3-Day Diet analysis is rather good because she gives the amount of nutrients present in every single dish and then adds them up together to give us a grand total of the amount of nutrients she consumes. So, I would say this one step further and is an alternative perspective of looking at your diet. Her suggested one-dish meal, whole wheat spaghetti with vegetables and peanut sauce is healthy as all the nutrients are in balanced amounts. Read her blog for more insightful perspectives about nutrition!
Want to learn more from different perspectives? Check these out!
Today, I'll be introducing some of my friends' blogs containing similar information to what I've presented. I'll be commenting about how each blog may be useful to you so you can check them out and learn more about nutrition from different perspectives.
Sunday 11 September 2011
Finally...This is just the Beginning
So, I hope you have learnt a lot about how to manage your diet and leading a healthy lifestyle. Remember, it is not only about food, but also about exercise and sufficient amount of sleep. BALANCE is the key!
I had not mentioned earlier, but I'm Kavya Sivakumar from Raffles Girls' School (Secondary) and this blog was actually meant as a project for my Food and Nutrition module in Aesthetics. But, to tell you the truth, to me, this project was not really about the grades or anything, but more about self-interest. Who wouldn't be interested in learning more about themselves?
This is what I learnt about myself: I do not have a very healthy diet. Why is this so? My diet contains too much of fats. If you remember, fats was the topmost portion of the Healthy Diet Pyramid. Meaning, it is meant to be consumed in smaller amounts whereas I actually consumed more than recommended daily diet allowance. So, we can see the lack of Balance here. I knew this beforehand as I am slightly overweight and I'm not very good as far as physical activities are concerned.
But, I never realised my sodium content. I knew I eat a lot of salt as I prefer it. But, again salt is in the topmost part of the Healthy Diet Pyramid. So, these are two major points to improve on. When you think about it, it is really ME who has the power to determine what I do in life, including what I'm typing in this post and how balanced my diet can be. So, you should have a bit of self-control anmd push yourselves so you can maintain balance.
Nutritional tools: I felt that they were pretty instructive and contain a wide, wide variety dishes. They gave a detailed analysis of my diet, to say the least. I actually learnt a lot about what goes into my body.
I had defined healthy as composing all nutrients you body needs in the right amount and I feel my one-dish meal is also structured according to the Healthy Diet Pyramid. It has a lot of carbohydrates from the rice and potatoes, huge amount of vitamins and minerals from the vegetables, proteins from the daals and lentils and finally, salt and oil.
Finally, what I want to say is that (I know I've said a lot but this is the most important!), this is just the beginning for me. I still have a long way to go before I reach my perfect diet, and even after that, there are plenty of things I can explore . For food, the possibilities are endless! So, I really hope this blog may prove useful to you even in the smallest ways. Thanks for reading!
I had not mentioned earlier, but I'm Kavya Sivakumar from Raffles Girls' School (Secondary) and this blog was actually meant as a project for my Food and Nutrition module in Aesthetics. But, to tell you the truth, to me, this project was not really about the grades or anything, but more about self-interest. Who wouldn't be interested in learning more about themselves?
This is what I learnt about myself: I do not have a very healthy diet. Why is this so? My diet contains too much of fats. If you remember, fats was the topmost portion of the Healthy Diet Pyramid. Meaning, it is meant to be consumed in smaller amounts whereas I actually consumed more than recommended daily diet allowance. So, we can see the lack of Balance here. I knew this beforehand as I am slightly overweight and I'm not very good as far as physical activities are concerned.
But, I never realised my sodium content. I knew I eat a lot of salt as I prefer it. But, again salt is in the topmost part of the Healthy Diet Pyramid. So, these are two major points to improve on. When you think about it, it is really ME who has the power to determine what I do in life, including what I'm typing in this post and how balanced my diet can be. So, you should have a bit of self-control anmd push yourselves so you can maintain balance.
Nutritional tools: I felt that they were pretty instructive and contain a wide, wide variety dishes. They gave a detailed analysis of my diet, to say the least. I actually learnt a lot about what goes into my body.
I had defined healthy as composing all nutrients you body needs in the right amount and I feel my one-dish meal is also structured according to the Healthy Diet Pyramid. It has a lot of carbohydrates from the rice and potatoes, huge amount of vitamins and minerals from the vegetables, proteins from the daals and lentils and finally, salt and oil.
Finally, what I want to say is that (I know I've said a lot but this is the most important!), this is just the beginning for me. I still have a long way to go before I reach my perfect diet, and even after that, there are plenty of things I can explore . For food, the possibilities are endless! So, I really hope this blog may prove useful to you even in the smallest ways. Thanks for reading!
Thursday 8 September 2011
A Healthy One-Dish Meal
So, now that you know how to get a better understanding of you diet through several online nutritional tools, I would like to recommend a healthy one-dish meal which contains all nutrients your body needs. A one-dish meal has basically one dish. But, not all one-dish meals are healthy. So, what exactly is the definition of a HEALTHY one-dish meal? It should contain all the nutrients in the amount according to the Healthy Diet Pyramid! So, my one-dish meal is an Indian dish but it is very tasty and healthy at the same time!
Masala:
Coriander seeds - 2 tsp
Channa dal - 1 tsp : Proteins
Red chili - 1
Cinnamon - 1 inch stick
Bay leaf - 1
Nutmug - little
Curry leaves - 10
Coconut - 1/4 cup
Fry all the masalas except coconut in ghee and grind it into a smooth paste along with coconut.
BISI BELE BATH
Ingredients in this Dish:
Rice - 1/2 cup : Carbohydrates
Tamarind - Lemon size
Toor dal - 1/4 cup : Proteins
Sambar powder - 2 tsp
Potato - 1 cut lengthwise : Carbohydrates
French Beans - 10 cut lengthwise : contain a lot of vitamin and minerals
Carrot - 1 cut lengthwise : contain a lot of vitamins and minerals
Capsicum - 1 chopped lengthwise : contain a lot of vitamin and minerals
Peas - 1/4 cup : contain a lot of vitamin and minerals
Onion - 1 sliced lengthwise : contain a lot of vitamin and minerals
Hing a little : helps in digestion
salt as per taste: the highest segment of the healthy diet pyramid, should be taken in smaller amount
Cashews 10 (optional)
Tamarind - Lemon size
Toor dal - 1/4 cup : Proteins
Sambar powder - 2 tsp
Potato - 1 cut lengthwise : Carbohydrates
French Beans - 10 cut lengthwise : contain a lot of vitamin and minerals
Carrot - 1 cut lengthwise : contain a lot of vitamins and minerals
Capsicum - 1 chopped lengthwise : contain a lot of vitamin and minerals
Peas - 1/4 cup : contain a lot of vitamin and minerals
Onion - 1 sliced lengthwise : contain a lot of vitamin and minerals
Hing a little : helps in digestion
salt as per taste: the highest segment of the healthy diet pyramid, should be taken in smaller amount
Cashews 10 (optional)
Coriander seeds - 2 tsp
Channa dal - 1 tsp : Proteins
Red chili - 1
Cinnamon - 1 inch stick
Bay leaf - 1
Nutmug - little
Curry leaves - 10
Coconut - 1/4 cup
Fry all the masalas except coconut in ghee and grind it into a smooth paste along with coconut.
Wednesday 7 September 2011
Healthy Diet Pyramid Singapore
Following this Healthy Diet Pyramid is a very good way of maintaining BALANCE in your diet. As I have metioned earlier, BALANCE is the key to living a healthy lifestyle. Too much or too little of anything, and you are in the danger zone. Below, we can see the Healthy Diet Pyramid for Singaporeans. So, now I am going to analyse my diet using this pyramid as a guide.
Rice and alternatives contain carbohydrates, which is an energy-giving nutrient. For me, I do eat at least 1 bowl of rice everyday, wholemeal breads (wholegrain products), cornflakes cereal and croissant. But, per day, I am not eating at least 5 servings of rice and alternatives. That explains my carbohydrate level, which was less than recommended amount.
Now to fruits and vegetables. I do eat 2 servings of vegetables and 1 serving of fruits everyday. I should eat 1 more serving of fruits daily so that I will get more vitamins and minerals like iron.
Since I'm a vegetarian, I do not eat meart products. So, I should eat more alternatives for meat. I do eat lentils and chick peas and nuts, though there is only very little in my 3-Day Diet. I also eat yoghurt daily which contains high amount of calcium.
For the last section, Fats, Oils, Sugar and Salt, I eat more than recommended amount of everything in this section when I'm supposed to eat less. I should have more self-control and make healthier choices.
Rice and alternatives contain carbohydrates, which is an energy-giving nutrient. For me, I do eat at least 1 bowl of rice everyday, wholemeal breads (wholegrain products), cornflakes cereal and croissant. But, per day, I am not eating at least 5 servings of rice and alternatives. That explains my carbohydrate level, which was less than recommended amount.
Now to fruits and vegetables. I do eat 2 servings of vegetables and 1 serving of fruits everyday. I should eat 1 more serving of fruits daily so that I will get more vitamins and minerals like iron.
Since I'm a vegetarian, I do not eat meart products. So, I should eat more alternatives for meat. I do eat lentils and chick peas and nuts, though there is only very little in my 3-Day Diet. I also eat yoghurt daily which contains high amount of calcium.
For the last section, Fats, Oils, Sugar and Salt, I eat more than recommended amount of everything in this section when I'm supposed to eat less. I should have more self-control and make healthier choices.
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