On the first day, my food intake consists of:
- 5 servings of Rice & Alternatives
- 2 servings of vegetable but 0 serving of fruits
- 3 servings of meat & alternatives
- Salt, sugar and oil used in moderation
On the 2nd day, my food intake consists of:
- 4 servings of Rice & Alternatives
- 2 servings of vegetables, 0 servings of fruit (again)
- 3 servings of meat and alternatives
- Salt, sugar and oil used in moderation
For the second day, I realise that my intake is similar to the first. But I ate 1 serving less of rice and alternatives. I realise I had not eaten any fruits to provide me with vitamins needed.
Lastly, on the 3rd day,
- 4 servings of rice and alternatives
- 2 servings of vegetables, 0 servings of fruit (again)
- 3 servings of meat and alternatives
- A little more oil and sugar
I realise that I had taken in more salt and sugar on this day. I think due to the fact that it is a weekend, I ten to eat unhealthier items. Also, the intake is similar to the past 2 days as well.
Using this tool, I am able to identify the different categories of food that I ate. I realise over the 3 days, I had not been eating fruits which is now an indication that I should eat more fruits to provide me with the vitamins I need.
Using the Food Intake assesment
 Based on the information you have provided, your daily energy requirement is estimated to be 1,689 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: 02/02/2012 - 04/02/2012 | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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View graph of actual nutritional intake compared against RDA
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| Table showing the % of total calories of diet versus recommendation | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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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. 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. Note: The messages provided here are only intended as a guide - see a qualified health professional for more advice and information. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Using RDDA table and information from the Food Intake Assesment
The highlighted area in the table shows the category where I fall in. Since I am still 13 having not met my birthday yet, according to the table,
For my protein intake, I went beyond the recommended allowance. This shows that I have to cut down on my protein.
Also, I had not taken in much vitamin during the course of the 3 days. This shows that I will have to eat more fruits to provide me with the vitamins.
From this table, I realise that I do not meet the amount of vitamins needed. I realise this is something serious as since i'm still growing, vitamins are essential for my growth.
Quoted from Pun of the day
Those who choose not to eat, slowly get hungry -- and Fast.
| Age Group | Height | Weight | Protein | Iron | Vit A (retinol) equiv. | Vit D | Thiamin | Riboflavin | Niacin Equiv | Vit B12 | Folic Acid | Ascorbic Acid |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| (a) | (a) | (a),(b) | (d),(e) | (f),(g) | (d),(h) | (g) | (f) | (f),(i) | (d) | (d) | (d) | |
| Units | cm | kg | g | mg | mcg | mcg | mg | mg | mg | mcg | mcg | mg |
| 5 - < 7 yrs | - | 20.5 | 30 | 7 | 300 | 10.5 | 0.70 | 1.05 | 11.6 | 1.5 | 100 | 20 |
| 7 - < 10 yrs | - | 27 | 39 | 7 | 400 | 2.5 | 0.72 | 1.08 | 11.9 | 1.5 | 100 | 20 |
| 10 - < 12 yrs | 145 | 36 | 51 | 7 | 575 | 2.5 | 0.78 | 1.17 | 12.9 | 2.0 | 100 | 20 |
| 12 - < 14 yrs | 157 | 46.5 | 63 | 18 | 725 | 2.5 | 0.84 | 1.26 | 13.9 | 2.0 | 200 | 30 |
| 14 - < 16 yrs | 161 | 52 | 66 | 18 | 725 | 2.5 | 0.86 | 1.29 | 14.2 | 2.0 | 200 | 30 |
| 16 - < 18 yrs | 163 | 54 | 60 | 19 | 750 | 2.5 | 0.86 | 1.29 | 14.2 | 2.0 | 200 | 30 |
For my protein intake, I went beyond the recommended allowance. This shows that I have to cut down on my protein.
Also, I had not taken in much vitamin during the course of the 3 days. This shows that I will have to eat more fruits to provide me with the vitamins.
From this table, I realise that I do not meet the amount of vitamins needed. I realise this is something serious as since i'm still growing, vitamins are essential for my growth.
Quoted from Pun of the day
Those who choose not to eat, slowly get hungry -- and Fast.
