Why is my suggested one dish meal healthy?

I suggested that the sweet and sour fish dish was healthy because not a lot of oil is used to cook the fish and tomatoes are used in the sauce to give it a sweet taste and tomatoes are very healthy. There are also other healthy vegetables in that dish like onions and spring onions. Hence, I think that that dish is very healthy.

Are the suggested nutritional tools useful? How?

Yes, the suggested nutritional tools are useful because that way, I can analyze my diet and check if I am eating healthily or not. These tools are also very easy to use and are convenient to use.

Do I consider my diet a healthy one? Why?

Yes, I consider my diet to be a healthy one because it is a balanced diet with healthy food and not too much unhealthy food. Healthy diets do not necessarily have to have all the foods to be healthy. I think that a healthy diet is actually just a balanced one.

What have I learned about my eating habits?

I have learned that my eating habits are good in terms of the balance of healthy food and not as healthy foods. My eating habits are also good because I do not snack in between meals.

Reflection on process and learning points

I think that by doing this PT, it has helped and made me realize that my diet is not a very healthy diet, but it is not an unhealthy diet either - I think that I have a balanced diet.
By doing this PT, I have also learned to analyze my diet by using he tools provided by the health promotion board. That way, I can keep track if my diet is a healthy one or not.

Healthy dish

I think the sweet and sour fish is healthy because it was not fried, and hardly any oil was used to cook it. The sauce is healthy too because there are tomatoes in it to add the sweet flavour to it.

Modifying of dish

Dish that I want to modify: Rice with chilli fish
How I want to modify this dish: I will not add so much chilli as it might be a bit too unhealthy to have too much chilli and I will add more vegetables (my mum ran out of vegetables that day and was in a rush to cook dinner).

One dish meal that is healthy

Sweet and sour fish with rice was healthy because fish is good for us and it is a simple meal with healthy ingredients like tomatoes, onions and spring onions.

Analysis of diet

DAY 1

1. Bread, white Alternate Name : N/A Description : Bread made with white wheat flour and baked Edible Portion : 100% Per Serving : 336 g 2. CHICKEN, MCCRISPY Alternate Name : Nil Description : Deep fried chicken parts in flour batter Edible Portion : 75% Per Serving : 182 g 3. Noodles, beef, dry (Click on food name to view picture) Alternate Name : N/A Description : Noodles with sliced beef, green vegetables, and sauce Edible Portion : 100% Per Serving : 391 g 4. FISH, SWEET AND SOUR Alternate Name : Nil Description : Fish meat in flour batter previously deep fried, stir fried with sweet and sour sauce Edible Portion : 100% Per Serving : 196 g

The analysis (per serving) follows:

Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Calcium (mg) Iron (mg) Vitamin C (mg) Trans fatty acids (g) Bread, white CHICKEN, MCCRISPY Noodles, beef, dry FISH, SWEET AND SOUR 937 405 395 541 29 26 17 46 16 25 4 27 7.9 6.3 2.0 10.8 8.1 1.4 5.5 4.9 168 18 72 28 0 95 35 114 1,364 1,089 1,775 1,448 181 18 47 33 2.35 1.22 4.30 1.96 0 1 N.A 0 N.A N.A 0.00 N.A

DAY 2

1. 3-in-1 tea, powder (Click on food name to view picture) Alternate Name : N/A Description : Tea powder with dairy creamer and sugar added, commercial packet Edible Portion : 100% Per Serving : 19 g 2. fried RICE Alternate Name : Nil Description : Fried rice, with added fried beaten egg, seafoods and meat Edible Portion : 100% Per Serving : 428 g 3. BURGER, MCSPICY DOUBLE Alternate Name : Nil Description : Chicken burger with two chicken patties, served with lettuce and BBQ sauce Edible Portion : 100% Per Serving : 184 g 4. HOKKIEN PRAWN MEE, fried Alternate Name : Nil Description : Fried mixture of yellow noodle and thick rice vermicelli, with added prawn and cuttlefish Edible Portion : 100% Per Serving : 442 g

The analysis (per serving) follows:

Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Calcium (mg) Iron (mg) Vitamin A (mcg) Trans fatty acids (g) 3-in-1 tea, powder fried RICE BURGER, MCSPICY DOUBLE HOKKIEN PRAWN MEE, fried 58 907 508 522 1 28 23 18 2 33 24 19 1.2 13.6 5.8 7.3 0.6 0.9 4.2 4.4 10 125 49 69 1 175 74 133 24 1,245 1,709 1,423 85 77 129 102 0.10 2.57 0.74 3.09 11 21 59 53 N.A N.A 0.42

DAY 3

1. 3-in-1 tea, powder (Click on food name to view picture) Alternate Name : N/A Description : Tea powder with dairy creamer and sugar added, commercial packet Edible Portion : 100% Per Serving : 19 g 2. Roti prata (Click on food name to view picture) Alternate Name : N/A Description : Thick, flat, round, dough made with wheat flour, sugar, salt and water, fried with ghee Edible Portion : 100% Per Serving : 70 g 3. Tea, bubble Alternate Name : N/A Description : N/A Edible Portion : 100% Per Serving : 325 g 4. Cuttlefish with chilli, stir-fried (Click on food name to view picture) Alternate Name : N/A Description : Cuttlefish with sliced onions and red chilli, stir-fried. Edible Portion : 100% Per Serving : 58.44 g 5. Curry, fish (Click on food name to view picture) Alternate Name : N/A Description : Fish with tomatoes and okra in a curry gravy Edible Portion : 100% Per Serving : 632.67 g 6. Mixed vegetables, with fish ball, claypot (Click on food name to view picture) Alternate Name : Claypot vegetable Description : Fish ball, cabbage, carrot, imitation crab meat, cauliflower, young corn, tomato, green pea pod, broccoli, chinese mushroom, in claypot Edible Portion : 100% Per Serving : 537 g 7. Baby sotong, fried (Click on food name to view picture) Alternate Name : N/A Description : Sotong with sweet sauce, deep- fried Edible Portion : 100% Per Serving : 221 g

The analysis (per serving) follows:

Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Calcium (mg) Iron (mg) Vitamin A (mcg) Trans fatty acids (g) 3-in-1 tea, powder Roti prata Tea, bubble Cuttlefish with chilli, stir-fried Curry, fish Mixed vegetables, with fish ball, claypot Baby sotong, fried 58 209 130 83 502 97 924 1 5 0 7 45 8 67 2 7 5 6 25 5 61 1.2 2.9 1.1 1.6 11.4 2.3 27.6 0.6 1.7 0.0 0.0 10.1 5.4 0.0 10 32 22 1 22 5 27 1 1 0 117 317 0 1,048 24 386 5 292 2,684 1,376 1,638 85 20 127 35 709 103 144 0.10 0.00 0.36 1.20 6.33 0.54 6.41 11 9 0 77 2,431 286 7 N.A N.A N.A N.A

3-day diet trace

Days/Dates: Wednesday 2.2.11, Thursday 3.2.11, Friday 4.2.11

Wednesday 2.2.11
6.15am: Bread with butter (1 slice)
8.45am: Crispy noodles (1 plate)
2.00pm: Pasta ( 1 plate)
7.20pm: Sweet and sour fish with rice ( 1 plate)

Thursday 3.2.11
6.20am: Tea ( 1 cup)
10.35am: Fried rice ( 1 plate), Ice Milo ( 1 cup)
1.15pm: Mc Donald's Mc Spicy ( 1 burger), Fries ( 1 packet), Ice Milo ( 1 cup)
6.30pm: Hokkien Mee ( 1 plate)

Friday 4.2.11
6.20am: Tea ( 1 cup)
10.40am: Roti Prata ( 2 pieces), Ice Milo ( 1 cup)
2.00pm: Rice with chilli fish
7.00pm: Fish with rice ( 1 plate), vegetable ( 1 serving), so tong balls ( 4 pieces)
9.25pm: Ice Milo ( 1 cup)