Day 1 - Monday, 17 May

Day 1	Monday, 17 May 2010
Time	Food consumed	Quantity
Breakfast 6.10 a.m.	Wholemeal bread - Cheese Milo	1 slice 1 slice 1 cup
Recess 10 a.m.	Oatkrunch Chocolate Croissant	4 pieces 1 piece
Lunch 1 p.m.	Wanton noodles	1 bowl
Dinner 7 p.m.	Rice - Vegetables (Chye sim) - Chicken in dark soy sauce	1 plate 1 portion 1 drumstick

Analysis from Food Intake Assessment

View graph of actual nutritional intake compared against RDA

Energy		56%
Carbohydrate		52%
Protein		75%
Total Fat		55%
Saturated Fat		73%
Cholesterol		33%
Calcium		48%
Dietary Fibre		35%
Sodium		156%

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According to the graph above from HPB, I am consuming way too much sodium. Over time, excess sodium can raise my blood pressure and I could suffer from high blood pressure and have a heart attack... o.o ... that's bad. I guess the great amount of sodium could be due to the gravy and soy sauce in the wanton noodles and the dark soya sauce chicken. I should cut down on my intake of salt, etc., ask for less/no gravy when dining out as well.

I am also not consuming adequate amounts of dietary fibres; which could help reduce blood cholesterol. I should consume more varieties of vegetables, both leafy and non-leafy, and also eat more fruits, which I used to eat only occasionally. Currently, my dad bought lots of fruits like strawberries, blueberries, bananas, which contain quite a lot of vitamins.

I am lacking calcium in my diet, so I should consume slightly more milk, cheese, yoghurt, other dairy products. I should also watch the amount of cheese I eat as although they are high in calcium, they are high in fat as well.