Analysis of my diet

Over the three day diet, I observe that my protein intake is very high and the amount of vegetables I take is too low. I also need to regulate and keep in mind the number of servings of fruit i eat everyday.
Furthermore, I need to increase my calcium consumption. I would need to achieve this by drinking a glass of milk before I sleep.

Thus I can substitute Meat sandwiches with cheese sandwiches loaded with lettuce.
I also observe that the canned cream soup I drink at least three times a week is high in fat, and contains little vegetable. My family has the recipe as follows:

INGREDIENTS

  • 1 pound regular white mushrooms, cleaned, quartered or sliced
  • 1 Tbsp lemon juice
  • 1 Tbsp unsalted butter
  • 2 Tbsp minced shallots
  • 1 Tbsp chopped fresh thyme or 1 teaspoon dried thyme
  • 1/2 bay leaf
  • 1 teaspoon salt
  • 1/2 teaspoon fresh ground pepper
  • 2 cups heavy cream
  • 1 1/2 cups chicken stock
  • 1 teaspoon cornstarch dissolved in 1 Tbsp water
  • Minced parsley for garnish
Thus I suggest that I cook with the following ingredients:
1 Cup water
1/2 cup chopped onions
1 garlic clove crushed
1 or 2 Tbsp of olive oil
2 cups chopped or sliced fresh mushrooms
1 Tbsp of corn flour
Mustard to taste
Salt, and pepper.

Heat oil in medium heat. Saute the onion,garlic and mushrooms. In a mixing bowl add water and flour and beat until it gets the consistency of heavy cream. Add more flour if needed. Add this mixture to the onions mixture little by little so it does not get lumpy and keep stirring. Add the rest of the ingredients.

Saturday, May 15, 2010

Analysis



Total

Energy (kcal)

2001

Protein (g)

99

Total fat (g)

95

Saturated fat (g)

33.4

Dietary fibre (g)

19.7

Carbohydrate (g)

192

Cholesterol (mg)

986

Sodium (mg)

6,194

Starch (g)

32.4

Sugar (g)

47

Monounsaturated fat (g)

29.7

Polyunsaturated fat (g)

17.9

Calcium (mg)

560

Iron (mg)

17.06

Potassium (mg)

1582

Phosphorus (mg)

963

Zinc (mg)

6.95

Selenium (mcg)

135.68

Vitamin A (mcg)

793

B-Carotene (mcg)

2136

Retinol (mcg)

489

Thiamin (mg)

0.2

Riboflavin (mg)

1.2

Vitamin C (mg)

65

Water (g)

1441

Trans fatty acids (g)

0.03
This is over three days, so obviously my energy level is too low o.O

Do you consider your diet a healthy one? Why?
NO, I have too much sodium intake, due to the soup I drink everyday. I also have too little calcium intake, which results in me being prone to fracture

Are the suggested nutritional tools useful? Why?
They are detailed, but i had difficulty filling in the recipes. Also I understand that their brands and servings in certain foods are different, and since my parents always opt for the healthier ones, I'm certain that my diet is not as unhealthy as it looks. Furthermore, the serving may differ from one person to another. They also took a long time to fill in.

Why is your suggested one-dish meal healthy?
It contains little fat and contains high fibre as well as enough carbohydrates from the cornflour.
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Healthy Diet Pyramid



Just by looking at this I can tell that in my diet, the Fruits and Veggie section is switched around with the Meat section.
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RDDA Age Gender Analysis


Energy Protein Iron Vit A Vit D Thiamin
2100 8800 63 18 725 2.5
Riboflavin Niacin Vit B12 Folic Acid Absorbic Acid
0.84 1.26 13.9 2.0 200 30

Well I've just turned 14 so this is the specific Daily Dietary allowance.
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My 3-day Diet

5th May –

Time

Food Eaten

Quantity

6.15 am

Soft boiled eggs

Milk

Cereal

Grapes

2

1 glass

30g

1 serving

9.50 am

Cheese bread

Water

1 bun

Up to 500ml

1.20 pm

Fish fillet

Tuna Sandwich

Milo

1 piece

2 slices of bread

330ml

7.30

Wanton Noodles

Water

1 bowl

(From start of day) 1000ml

9.30

Brownie

1 small slice

6th May –

Time

Food Eaten

Quantity

6.15 am

Soft boiled eggs

Milk

Cereal

2

1 glass

30g

10.40 am

Mixed Vegetable Rice

Water

1 plate

Up to 500ml

12.10 am

Macaroni Soup

1 bowl

8.30

Beef Noodles

Water

1 bowl

(From start of day) 1000ml

9.30

MacDonald’s Cheeseburger - Happy meal

1 serving

7th May –

Time

Food Eaten

Quantity

6.15 am

Chicken Pie

Milk

Grapes

Half

1 glass

1 serving

9.50 am

Peach

Fried Rice + Vegetables

Water

1 serving

1 plate

Up to 400ml

1.20 pm

Rice with egg and chicken

1 plate

7.40

Veggie Pau

Chicken and corn cream soup

Water

1 bun

1 bowl

(From start of day) 1000ml

9.30

Milk

300ml
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