Day 2 - Tuesday, 18 May 2010

Day 2	Tuesday, 18 May 2010
Time	Food consumed	Quantity
Breakfast 6.10 a.m.	Peanut butter sandwich Milo	1 slice of butterscotch bread 1 cup
Recess 10 a.m.	Hello Panda (milk flavour) Vitasoy	1 packet 1 packet (250ml)
Lunch 1 p.m.	Chicken stew with rice	1 plate
Snack 3.30 p.m.	Oatmeal cracker	2 pieces
Dinner 7 p.m.	Hainanese Chicken rice Soybean milk	1 plate 280ml

Analysis from Food Intake Assessment

View graph of actual nutritional intake compared against RDA

Energy		100%
Carbohydrate		90%
Protein		154%
Total Fat		94%
Saturated Fat		101%
Cholesterol		95%
Calcium		31%
Dietary Fibre		36%
Sodium		156%

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% RDA Met

According to the statistics/graph, my diet is rather unhealthy with excessive sodium, protein, and satuated fat. I guess this graph is only a rough guide as I was unable to key certain food items (e.g. Hello Panda Milk Biscuits, Chicken Stew with rice, Vitasoy (250ml)) , hence I had to make do with other close alternatives, which may not represent the actual results.

My excessive intake of sodium should be because of the chicken rice and probably the alternative food I had keyed in for Chicken Stew. My family had ordered chicken rice at a hawker centre and it is most likely due to the oily chicken rice that contributed to the high sodium intake and also the high saturated fat intake. I should avoid eating oily or fried food outside and opt for less oil/gravy if possible.

My high saturated fat intake is probably due to
1. Butterscotch bread
2. Alternative food (Chocolate cream-filled biscuit) keyed in for Hello Panda Milk Biscuit
3. Alternative for Chicken stew (which did not include vegetables like potato and carrots supposedly in stew)
4. Chicken rice
I should avoid having butterscotch bread and eat wholemeal bread like on the first day since I do not mind the taste difference and it is a healthier alternative. It has much more fibres and less fat comparatively.

The protein in my diet is rather high, because of the chicken. I should eat meat in moderation, and opt for meat cooked in healthier ways (steamed, braised; instead of fried). According to HPB, excessive protein intake can turn to fats if not used during exercise. However, I guess this is less of a problem as I have gymnastics training 3 times a week.

Once again, there is little dietary fibres in my diet. Hence, I should try to have more portions of vegetables and lesser meat in my meals. I should eat more fruits which are rich sources of vitamins as well.

I am also lacking calcium, which I was wondering why since I had consumed a packet of Vitasoy and a glass of soybean milk.