Reflections

©What have you learnt about your eating habits?

I have learnt that my diet is far more unhealthy than what I had initially thought it to be. My diet has way too much sodium content from the sauces, seasoning, etc. I should try to cut down on the gravy; especially when eating out, I should request for less oil/gravy to be included. The total fat and saturated fat content in my diet is near the 100% RDA "limit" and sometimes even slightly over, hence I should cut down on sweet foodstuff like junk food and also watch out for some less obvious sour

ces of fat like oil. I lack quite a lot of fibres and calcium in my diet, hence I should try including hi-calcium foods like milk and cheese, and have more portions of vegetables and fruits.

©Do you consider your diet a healthy one? Why?

No, I do not really find my diet healthy during those three days because the sodium and fat content of my diet was really high. In addition, I lack enough calcium and fibres. However, my diet in the recent weeks should be better as my family has switched to eating red cargo rice and brown rice on alternate days (with white rice on the other days). My father has also bought lots of fruits like strawberries, blueberries, apples. This should be a much better improvement as compared to my initial unhealthy diet as there is more fibres and vitamins.

©Are the suggested nutritional tools useful? How?

I find the health tools on HPB website really useful because I have learnt many interesting and in-depth facts I have known only briefly previously. (see Health Tools post) They provide many good information on

the food nutrition of our diets and gives advice on how you can improve. Food Intake Assessment is an exceptionally good platform for Singaporeans to analyse our diet and know what really goes into our stomachs. It gives a profound analysis of the food and warns users of the consequences/harms if we are having too much of perhaps, fats or sodium in your diet, and gives you good advice on how to improve.

©Why is your suggested one-dish meal healthy?

My modified one-dish meal is healthy as the wrap itself does not contain any amount of cholesterol at all. The switch to the wholemeal version also increases the content of fibres. Added tomatoes would increase the fibre content and vitamins as well. There would be lesser fats as I has switched the normal cheese slice with the low-fat cheese and the mayonnaise with Kraft's Miracle Whip. Thus, the one-dish meal would be healthy as there are quite a lot of fibres (wrap, lettuce, tomato), calcium (cheese), and protein (ham).