When considering my healthy one dish meal, I took a look at the Healthy Diet Pyramid on the hpb website to help me come up with a nutritious diet that can help improve my food intake.
http://www.hpb.gov.sg/foodforhealth/article.aspx?id=6086
I concluded that I would come up with a meal that was high in dietary fibre and carbohydrates content by making use of more fruits, vegetables and rice and alternatives, while cutting down on my salt intake. With all these in mind, I came up with a bento that would cover all aspects that I intend to improve on.
http://www.slashfood.com/2008/09/05/b/
In this bento, there is a wide variety of foods that possess high nutritional value. There are sources of carbohydrate(rice), dietary fibre(red cherry tomatoes, peaches, cabbage) and protein (tuna fish).
In my meal, no oil, salt or sugar is added. It contains the most natural goodness, sweet taste from the sugar already present in the fruits, and oil also already present in the tuna fish.
This dish is not only delicious and tasty, it is also a better and well-balanced option as compared to a dish of chicken rice(that I ate on the 8/9/10) which contains additional flavourings.
My Food Intake Assessment Results are as follows:
As can be seen from the table above, I consume way too little energy than is recommended. This is also the case for my intake of carbohydrates, total fat, cholesterol, calcium and dietary fibre, of which, dietary fibre I consume about 50% less than recommended! This could be the reason why I often feel tired and lethargic during lessons, and during P.E., I become weak easily.
However, in the case of my intake of sodium and protein, I actually consume too much of those than recommended, eating more than twice the amount recommended for sodium and 20% for protein. Here are my RDDA results, computed in both table and graph form.
I consume too little carbohydrates, and too much proteins and fat. This could lead to chronic diseases such as diabetes and stroke.
A more detailed recommendations to improve my diet was computed as well when I did the Food Intake Assessment.
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.
Dietary Fibre
You were not getting enough dietary fibre in your diet. An adequate intake of dietary fibre can help to promote proper bowel functions, reduce blood cholesterol and control blood glucose levels. Dietary fibre can also help to make you feel full longer. Dietary fibre can only be obtained from plant-based foods. Remember to have your 2 servings of fruit and 2 servings of vegetables everyday. Choose fresh fruit or vegetables rather than the juice, and eat the skin (if edible) of cleaned fruit or vegetables. Replace meat-based dishes with beans, peas or lentils in you diet on alternate days. Try to consume 1 serving of wholegrain products from the rice and alternatives group daily, for example unpolished rice and wholemeal bread.
Calcium
You were not getting enough calcium in your diet. Without adequate calcium, you may be at risk of developing osteoporosis, a condition where your bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs.
Increase your calcium intake from a variety of sources. 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. Vitamin D helps our body absorb calcium. Your body can make this vitamin after sunlight hits your skin. You can easily obtain enough by getting at least 30-60 minutes of sunlight a day.
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.
