Evaluation #1 - Goh Qi Shuen (11)
http://ohlookieitsyummyinmytummy.blogspot.sg/
Qi Shuen's blog was kind of hard to read and understand intially because I didn't even realise you were supposed to click on the notes to show you the actual post. But even then, the blog is not very aesthetically appealing and is a little messy. Her reflections on her eating habits etc could have been a little more in dept, like explaining why her diet had too much sodium etc.
Evaluation #2 - Engracia Loh (9)
http://engracialoh.blogspot.sg/
Engracia's blog background is SUPER CUTE. I was like AHHHH staring at it. Okay. Anyway. Her blog is really user-friendly and easy to follow. Her reflections were thorough and the blog is neat too. Her font's were easy to read, plus she analysed a lot of food with the nutritional tools, unlike myself, who only analysed three food items :P.
Evaluation #3 - Kim Na Yeon (13)
http://food-nutrition2012.blogspot.sg
Na Yeon's blog has a really fresh look to it because of her background. I like it that she looked for an alternative to the food intake assessment when it didn't work, and the different colours in her tables helps me differentiate each meal she took each day. However she did not use three health tools from the hpb website, only the alternative to the food intake assessment.
Monday 25 June 2012
Thursday 21 June 2012
Reflections
What have you learnt about your eating habits?
My diet does not have enough protein and calcium in it. This is mainly because I rarely take milk or dairy products, and the meat I eat do not tend to be rich in protein. I could eat more beans and eggs to increase the protein in my diet. And veggies. As for calcium, since I really doubt I can stand dairy products, I DID SOME RESEARCH :DDDDD
I also realised that one good thing about my diet is that I don't tend to snack on junk food a lot like most other teenagers do.
Also, I don't realy eat a lot of vegetables. Maybe I eat a lot of bean sprouts because they are always in food and my dad can't eat bean sprouts cus of some health stuff. So I get my dad's share too and that's a lot of bean sprouts. But. Those aren't really GREEEN, LEAFY vegetables. Sometimes my parents buy salads home for dinner. That's sometimes, not always. So there are many times when I go without vegetables for a while. At school, I could eat more vegetables since that's basically the only times I can eat more vegetables.
My sodium level was CRAZY. I don't really remember eating that much salt. But actually, I think I know why it's that high. When I looked for chicken rice on the food intake assessment tool, there was this option: paste, hainanese chicken rice. I clicked that one cus the: chicken rice option looked like it was just rice with chicken since they didnt call it chicken rice. And I went on to state the quantity as one bowl or sth. It might have really referred to CHICKEN RICE PASTE. And THAT'S JUST GROSS WHO EATS ONE BOWL OF PASTE. And paste is usually so salty omg. Still even without the paste I suppose my sodium level might still be a little high because I tend to eat out or buy food back home. So i could consider trying to cook at home more often. Also, when I do eat instant noodles, I usually pour less than half the packet of seasoning, and I don't drink the soup. That = less sodium :D
Do you consider your diet a healthy one? Why?
My diet isn't the most healthy, but I doubt it's the most unhealthy either. :D I try not to take too much sodium, fat or junk foods, and rarely snack on potato chips. I remove cream from my food too, but the food analysis tool probably couldn't calculate all those. Although I try not to eat unhealthy food, I don't exactly take the extra step to EAT healthy food. I don't have enough vegetables in my diet, and not enough calcium as I don't take dairy products often. But apparently ORANGES are great alternatives to milk for calcium, plus they are rich in vitamin C, so I could stuff myself with one hundred oranges a day. (just kidding) But yeah, I could definitely take more fruits in my diet as well. Another healthy alternative is non-fat yoghurt which I don't mind as long as there's some form of flavour in it compared to PLAIN GROSS YOGHURT. okay nvm. AND BROCCOLI. I like broccoli. It's like eating a tree. But it's hard to find broccoli being cooked outside, since I usually eat out. Still, when I eat at home, I could consider eating broccoli. and tofu. Broccoli and tofu. Sounds cool.
My diet is too high in sodium which could lead to health problems. I will try to eat out less so that I take less sodium rich foods.
Are the suggested nutritional tools useful? How?
The suggested nutritional tools are useful in helping me understand the nutritional content of the food I eat. No human being is programmed to know what nutrients go into their body, so the nutritional tools do just that, and give me warning signs about what food habits I need to change. For example, my high sodium intake and what nutrients I may be lacking in my diet. Furthermore, the closer analysis provided by food info tool helps me pinpoint the foods that are overly high in fat, sodium etc so that I can control my diet by not eating those foods.
Why is your suggested one-dish meal healthy?
The initial cooking style of my dish was to be fried in a lot of oil, a very unhealthy cooking method that led to the dish being oily and high in fat content. However, I modified its cooking method, to be cooked in a soup instead of fried. Also, the ngoh hiang skin was initially very salty, and I changed it to wanton skin so that it would have a lower sodium content, especially since my diet has such a scary level of sodium already.
I also made the wanton healthier with the addition of carrots and corn. Corn is a surprising source of several vitamins, including folic acid, niacin and vitamin C, while carrots are notably rich in anti oxidants, vitamins (carotenes & vitamin A) and dietary fibre. In fact carrots are REALLY REALLY good for health. Even a bit of carrot in a meal can work wonders :D
The garnish of lettuce and cherries for the wanton are also super healthy. Lettuce is a vegetable and vegetables are good :D cherries are described as SUPER FRUIT because they are packed with antioxidants called anthocyanins that aid in the reduction of heart diseases and cancer. Furthermore cherries are one of the few foods that contain melatonin, an antioxidant that helps regulate heart rhythms and the body's sleep cycles. They contain 19 times as much vitamin A than strawberries and blueberries. Cherries have a lot more health benefits which I have not listed, so I have chosen cherries over other fruits to use as garnish. :D
Mee suah is also a rather healthy soup noodle which I often eat when I'm sick.
My diet does not have enough protein and calcium in it. This is mainly because I rarely take milk or dairy products, and the meat I eat do not tend to be rich in protein. I could eat more beans and eggs to increase the protein in my diet. And veggies. As for calcium, since I really doubt I can stand dairy products, I DID SOME RESEARCH :DDDDD
I also realised that one good thing about my diet is that I don't tend to snack on junk food a lot like most other teenagers do.
Also, I don't realy eat a lot of vegetables. Maybe I eat a lot of bean sprouts because they are always in food and my dad can't eat bean sprouts cus of some health stuff. So I get my dad's share too and that's a lot of bean sprouts. But. Those aren't really GREEEN, LEAFY vegetables. Sometimes my parents buy salads home for dinner. That's sometimes, not always. So there are many times when I go without vegetables for a while. At school, I could eat more vegetables since that's basically the only times I can eat more vegetables.
My sodium level was CRAZY. I don't really remember eating that much salt. But actually, I think I know why it's that high. When I looked for chicken rice on the food intake assessment tool, there was this option: paste, hainanese chicken rice. I clicked that one cus the: chicken rice option looked like it was just rice with chicken since they didnt call it chicken rice. And I went on to state the quantity as one bowl or sth. It might have really referred to CHICKEN RICE PASTE. And THAT'S JUST GROSS WHO EATS ONE BOWL OF PASTE. And paste is usually so salty omg. Still even without the paste I suppose my sodium level might still be a little high because I tend to eat out or buy food back home. So i could consider trying to cook at home more often. Also, when I do eat instant noodles, I usually pour less than half the packet of seasoning, and I don't drink the soup. That = less sodium :D
Do you consider your diet a healthy one? Why?
My diet isn't the most healthy, but I doubt it's the most unhealthy either. :D I try not to take too much sodium, fat or junk foods, and rarely snack on potato chips. I remove cream from my food too, but the food analysis tool probably couldn't calculate all those. Although I try not to eat unhealthy food, I don't exactly take the extra step to EAT healthy food. I don't have enough vegetables in my diet, and not enough calcium as I don't take dairy products often. But apparently ORANGES are great alternatives to milk for calcium, plus they are rich in vitamin C, so I could stuff myself with one hundred oranges a day. (just kidding) But yeah, I could definitely take more fruits in my diet as well. Another healthy alternative is non-fat yoghurt which I don't mind as long as there's some form of flavour in it compared to PLAIN GROSS YOGHURT. okay nvm. AND BROCCOLI. I like broccoli. It's like eating a tree. But it's hard to find broccoli being cooked outside, since I usually eat out. Still, when I eat at home, I could consider eating broccoli. and tofu. Broccoli and tofu. Sounds cool.
My diet is too high in sodium which could lead to health problems. I will try to eat out less so that I take less sodium rich foods.
Are the suggested nutritional tools useful? How?
The suggested nutritional tools are useful in helping me understand the nutritional content of the food I eat. No human being is programmed to know what nutrients go into their body, so the nutritional tools do just that, and give me warning signs about what food habits I need to change. For example, my high sodium intake and what nutrients I may be lacking in my diet. Furthermore, the closer analysis provided by food info tool helps me pinpoint the foods that are overly high in fat, sodium etc so that I can control my diet by not eating those foods.
Why is your suggested one-dish meal healthy?
The initial cooking style of my dish was to be fried in a lot of oil, a very unhealthy cooking method that led to the dish being oily and high in fat content. However, I modified its cooking method, to be cooked in a soup instead of fried. Also, the ngoh hiang skin was initially very salty, and I changed it to wanton skin so that it would have a lower sodium content, especially since my diet has such a scary level of sodium already.
I also made the wanton healthier with the addition of carrots and corn. Corn is a surprising source of several vitamins, including folic acid, niacin and vitamin C, while carrots are notably rich in anti oxidants, vitamins (carotenes & vitamin A) and dietary fibre. In fact carrots are REALLY REALLY good for health. Even a bit of carrot in a meal can work wonders :D
The garnish of lettuce and cherries for the wanton are also super healthy. Lettuce is a vegetable and vegetables are good :D cherries are described as SUPER FRUIT because they are packed with antioxidants called anthocyanins that aid in the reduction of heart diseases and cancer. Furthermore cherries are one of the few foods that contain melatonin, an antioxidant that helps regulate heart rhythms and the body's sleep cycles. They contain 19 times as much vitamin A than strawberries and blueberries. Cherries have a lot more health benefits which I have not listed, so I have chosen cherries over other fruits to use as garnish. :D
Mee suah is also a rather healthy soup noodle which I often eat when I'm sick.
MY DISH
This is the dish I will be presenting during my practical, Mee Suah Noodle Soup + wanton. My family LOVES to eat ngoh hiang, especially on occasions like chinese new year or simple dinners at my ah gong's house. I LOVE IT TOO. But when I watch how it's being cooked I get kind of scared. The ngoh hiang is drowned in oil before being FRIED, and the special beancurd skin for ngoh hiang is very salty.
How I modified the dish:
- Special ngoh hiang beancurd skin was replaced with wanton dumpling skin which is less salty, and more suitable to be cooked in soups, which is the reason why it's called WANTON and not ngoh hiang.
- Pork was replaced with chicken meat
- Corn was added (VEGGIES) + chye sim in mee suah
- There's FISH in the mee suah instead of meat like chicken etc and fish is healthier :D
Ingredients:
Mee suah -
mee suah noodle
sliced button mushroom
chye sim vegetables
fish meat (marinated)
light sauce (one spoon or so)
3/4 bowl of water
Garnish with red chili and spring onion
Wanton -
minced chicken meat
water chestnuts
corn
carrot
egg white (I excluded the egg yolk so there isn't too much cholesterol)
dumpling skin
spring onion
wu xiang fen
pepper
Preparation:
Mee sua -
Slice the chye sim
Slice the fish and marinate using light sauce and sesame oil
Slice the mushrooms (:P for practical my mum bought pre-sliced mushrooms)
Wanton -
Mince the chicken
slice the spring onion
slice the water chestnuts
slice the carrot and corn.
In a large bowl, put chicken
Add ground white pepper(shake thrice) , 1 tea spoon of wu xiang fen, 1 tea spoon of light sauce, + egg white.
Mix with corn, carrot, spring onion, water chestnut
cooking method:
mee sua -
Heat up water until it boils slightly
Add fish
Let fish cook for about two minutes or so
Add vegetable stalks, mushrooms and mee suah noodles
When mee suah has boiled for about two minutes
Add vegetable leaves (ensures the veggies do not get burnt)
wanton -
Add wanton to boiling water and boil for 5 minutes
Drain away the water and put the wanton on a plate
GARNISH with red chili (slice it so it'll look PREEETY)
and lettuce and spring onion
Tool 3 - Food Info Finder
I couldn't find a lot of food using this tool, so I looked at some common food items we often eat everyday :)
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