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