Healthy recipe

Directions:

1) Boil anchovy and yellow bean soup for half an hour
2) Cut silken tofu into rectangles
3) Prepare the fishballs and the Tao Kwa
4) When the soup has boiled, strain out the anchovies and yellow beans
5) put the fishballs into the soup first, followed by the Tao Kwa then the Tofu.
6) When the fishballs float to the top, the soup is cooked and turn off the fire.
7) Add a little salt and pepper for taste.
8) Serve with spring onions for garnish.

Picture:

Day 3

No breakfast.

No snacks

Lunch @ 1.30 pm

Beef udon, 1 bowl.

Dinner @ 7.30 pm

1/4 bowl rice, 4 pieces fried pomfret.

Pictures:

Lunch, beef udon.

Dinner:

Rice with fish.

Analysis:

Using the healthy diet pyramid:

Lunch: too much oil.

Dinner: not enough dietary fibre.

Using Recipe analysis:

Lunch:

Ingredient Energy (kcal) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Carbohydrate
(g) Dietary Fibre (g) Sodium (mg)
Cabbage, boiled, drained 44 2 1 0.1 0 9 4.6 16
Onion, large, raw, peeled 50 3 0 0.0 0 9 3.0 26
Udon, beef, soup 459 25 16 6.9 123 55 3.3 2,051
Total (per serving) 553 30 17 7.0 123 72 10.9 2,093

Dinner:

Rice:
Ingredient Energy (kcal) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Carbohydrate
(g) Dietary Fibre (g) Sodium (mg)
Rice, brown, raw 685 15 5 1.1 0 143 6.5 13
Total (per serving) 685 15 5 1.1 0 143 6.5 13

Fish:

Ingredient Energy (kcal) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Carbohydrate
(g) Dietary Fibre (g) Sodium (mg)
Pomfret, white, fried 36 4 2 1.1 7 0 0.0 77
Total (per serving) 36 4 2 1.1 7 0 0.0 77

Using RDDA:


RECOMMENDED DIETARY ALLOWANCES FOR NORMAL HEALTHY PERSONS IN SINGAPORE (CHILDREN & ADOLESCENTS)
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
3 - < 6 mths - 7 16 7 300 10.0 0.28 0.42 4.6 0.3 60 20
6 - < 9 mths - 8.5 17 7 300 10.0 0.32 0.49 5.3 0.3 60 20
9 - < 12 mths - 9.5 18 7 300 10.0 0.38 0.57 6.3 0.3 60 20
1 - < 2 yrs - 11 19 7 250 10.0 0.46 0.69 7.6 0.9 100 20
2 - < 3 yrs - 13.5 22 7 250 10.0 0.54 0.81 8.9 0.9 100 20
3 - < 5 yrs - 16.5 25 7 300 10.0 0.62 0.93 10.2 1.5 100 20
Boys
5 - < 7 yrs - 20.5 30 7 300 10.0 0.74 1.11 12.2 1.5 100 20
7 - < 10 yrs - 27 39 7 400 2.5 0.84 1.26 13.9 1.5 100 20
10 - < 12 yrs 144 34.5 49 7 575 2.5 0.88 1.32 14.5 2.0 100 20
12 - < 14 yrs 157 44 61 12 725 2.5 0.96 1.44 15.8 2.0 200 30
14 - < 16 yrs 168 55.5 74 12 725 2.5 1.06 1.59 17.5 2.0 200 30
16 - < 18 yrs 176 64 80 6 750 2.5 1.14 1.71 18.8 2.0 200 30
Girls
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

Day 2

Breakfast: none.

No snacks

Lunch @ 1.30 pm: Han's seafood bee hoon. Sjora orange juice.

No tea.

Dinner @ 8.00 pm: 3 pieces of pizza.

No supper.... yet.

Once again, my handphone's pictures are REALLY bad. BUT THEY ARE THE SAME. *glares, daring anyone to criticise*
Pictures:

Lunch:

Bee Hoon

Sjora juice

Pizza

Analysis:

Healthy diet pyramid:

Lunch: too much salt and carbohydrates. For the drink: too much sugar.

Dinner: too much salt and fat.

Recipe analysis:

Lunch:
Ingredient Energy (kcal) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Carbohydrate
(g) Dietary Fibre (g) Sodium (mg)
Vermicelli, rice, cooked 192 2 0 0.0 0 44 1.8 33
Prawn, steamed 127 27 2 0.8 168 0 0.0 198
Chicken, boneless, unspec cut, baked, lean only 505 76 22 6.2 346 0 0.0 221
Total (per serving) 824 105 24 7.0 514 44 1.8 453

Dinner:


Ingredient Energy (kcal) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Carbohydrate
(g) Dietary Fibre (g) Sodium (mg)
Cheese, cheddar, reduced fat, reduced salt 690 58 51 35.5 146 0 0.0 600
Salami, unspec 344 17 30 9.8 83 1 0.0 1,166
Ham, honey baked 233 35 7 2.5 95 7 0.0 2,621
Total (per serving) 1,267 111 88 47.8 324 8 0.0 4,387

Using RDDA:
RECOMMENDED DIETARY ALLOWANCE FOR CALCIUM
Age Groups RDA for Calcium
Adolescents (10 - 18 years) 1,000mg

Day 1

Breakfast: None.

No snacks in between.

Lunch @ 2.30pm: Soup, bread, Beef with rice, coffee, ice-cream. The pictures I took on the day itself was really bad because of the lighting and all, and I didn't have a camera, so.... Ah, the good ol' internet! It is the same thing, so don't accuse me.

*glares*

Soup

Bread

Beef with rice

I can't find the coffee, so here's the ice-cream:

Ice cream

Image credits are: http://singapuradailyphoto.blogspot.com/2009/07/english-restaurant-and-bar-sloane-court.html

Dinner: Rice and Spinach with century egg and salted egg.

Again, the images were not taken very well, so... INTERNET. :D

Rice:
It was about 1/4 of the amount shown.

Spinach with century egg and salted egg:

No supper.

Analyzation:

Using the healthy diet pyramid:

Breakfast: No comments.

Lunch: Too much meat and fat. Not enough carbohydrates.

Dinner: Too much salt. The spinach was really salty.

Using the recipe analysis


Recipe Name : Beef with rice
No. of serving(s) : 1

Recipe Analysis
Ingredient Energy (kcal) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Carbohydrate
(g) Dietary Fibre (g) Sodium (mg)
Rice, with stewed beef 599 31 18 7.4 74 78 4.2 762
3-in-1 coffee, powder 63 1 3 2.1 0 9 0.0 12
Creamer, Coffeemate, non dairy, light 9 0 0 0.3 N.A 2 N.A N.A
Total (per serving) 671 32 21 9.8 75 88 4.2 775

Using RDDA:

RECOMMENDED DIETARY ALLOWANCES FOR NORMAL HEALTHY PERSONS IN SINGAPORE (CHILDREN & ADOLESCENTS)
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
3 - < 6 mths - 7 16 7 300 10.0 0.28 0.42 4.6 0.3 60 20
6 - < 9 mths - 8.5 17 7 300 10.0 0.32 0.49 5.3 0.3 60 20
9 - < 12 mths - 9.5 18 7 300 10.0 0.38 0.57 6.3 0.3 60 20
1 - < 2 yrs - 11 19 7 250 10.0 0.46 0.69 7.6 0.9 100 20
2 - < 3 yrs - 13.5 22 7 250 10.0 0.54 0.81 8.9 0.9 100 20
3 - < 5 yrs - 16.5 25 7 300 10.0 0.62 0.93 10.2 1.5 100 20
Boys
5 - < 7 yrs - 20.5 30 7 300 10.0 0.74 1.11 12.2 1.5 100 20
7 - < 10 yrs - 27 39 7 400 2.5 0.84 1.26 13.9 1.5 100 20
10 - < 12 yrs 144 34.5 49 7 575 2.5 0.88 1.32 14.5 2.0 100 20
12 - < 14 yrs 157 44 61 12 725 2.5 0.96 1.44 15.8 2.0 200 30
14 - < 16 yrs 168 55.5 74 12 725 2.5 1.06 1.59 17.5 2.0 200 30
16 - < 18 yrs 176 64 80 6 750 2.5 1.14 1.71 18.8 2.0 200 30
Girls
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

Introduction

I am going to blog about a three day diet, which includes snacks, beverages and other medication. This blogging will start from 25th of August and will end on the 27th of August 2011. This blog will encompass the different things I would eat, inclusive of protiens, vitamins and others. And at the end of the three day span, I will cook up a healthy original recipe and take a picture of it, plus post the recipe on the blog. That is all, and until the first day...

Adios, mis Amigos.

Tessa