3 day diet

29 January 2010

Time	Food eaten	Quantity
5.35am	Special K (red berries) with low fat milk	1 bowl
10.40am	Rice with meat	1 plate
1.30pm	Bandito student meal	1 set
8.15pm	Dogs out meal	1 set

Using the calorie calculator from HPB, it is stated that I need an estimated 2001kcal of calories. However the estimation may be slightly inaccurate as there is no option for 14 years old when selecting age.

My diet for this day started off healthily but ended off unhealthy. I had a very healthy breakfast shortly after I woke up, ate my recess, and had fast food for lunch and dinner.

4 Carbohydrates/alternatives
2 Veggies & fruits
3 Meat

30 January 2010

Time	Food eaten	Quantity
10.50am	Old chang kee curry puff Milo (warm)	2 1 mug
3:20pm	Coffee float	1 glass
3.50pm	Fries	1 plate
8.30pm	Pie kia green tea	1 half cup

This day was extremely unhealthy. I was out with friends and the day was not planned well at all and we didn't have the luxury of eating healthily. The next time I go out shopping with friends I would make a better effort for eating healthily.

This is the table given to me after taking the Food Intake Assessment from HPB.

	% of total energy intake
	Your diet	Recommendation
Total Carbohydrates	36%	55 - 65%
Total Protein	9%	10 - 15%
Total Fat	55%	25 - 30%

It is very evident that this diet is bad. I have taken in

• Too much fat, which can result in high blood cholesterol, heart disease and other related health problems.
• Not enough dietary fibre, which is needed for proper bowel functions, reducing blood cholesterol and controlling blood glucose levels
• not enough Calcium, which may lead to osteoporosis.

After looking at the Food Intake Assessment results I regret eating irresponsibly on that day. However I am also happy that I don't usually eat that unhealthily.

31 January 2010

Time	Food eaten	Quantity
11.20am	White bread with egg and cabbage Milo (warm)	2 slices of bread 1 Mug
2:30pm	Koka noodles (with self added ingredients such as fish cake and green vegetables) Winter melon tea	1 plate 1 cup
8.20pm	Ready made pizza Cranberry juice green grapes	1 1 cup 1 rice bowl

My diet for this day is probably the best out of the 3 days.
One thing that could be improved is that to change white bread to wholemeal bread wholemeal bread is far more nutritious.

3 Carbohydrates/alternatives
3 Veggies/fruits
2 Meat