Reflections :P

Hi all ^^

Today, I'm just gonna be reflect on the process and learning points from this PT.

I learnt a lot from this PT. Before I started it, I thought that I was eating quite healthily. It was probably due to the fact that I ate sushi and a couple of fruits every weekend. But after starting it, I realised that there were lots of unhealthy stuff that I was eating during the weekdays, and I was eating too little healthy food.

For example, although I ate at least two slices of fruits during the weekends, I was eating lots of fried and unhealthy stuff with lots of fats in them during the weekdays. Not only that, during the weekends, sometimes, I would eat the unhealthy stuff too. And I mostly ate meat with very few vegetables.

This made me change my attitude towards my diet. All along, I had thought that it had been alright. But now, I realised that maybe it was a change of diet. Perhaps I could start off by trying to eat more vegetables. It was thanks to this PT that I learnt about my unhealthy diet, as a result, I realise that I have taken away a lot from here.

Not only was knowing what my diet was helpful, but also the nutrients and fats of my diet. I realised how much fats I was taking (as mentioned above as well) and how unhealthy it was. Although I did take away some nutrients (e.g. carbohydrates), but I had very little dietary fibre, inspiring me to change my diet to one with more vegetables. However, one disadvantage I found in the three tools I used above was that I was unable to find out some of the food in my 3 day diet, prompting the random choosing of dishes. I especially regret being unable to find out the information of the nutrients and fats in my fruits. However, perhaps if I had searched further in the other tools, I might have been able to find out the information I wanted.

In this PT, I also got the chance to suggest a one-dish meal that is healthy. I believe that this "Low Fat Vegetable Lasagna" is healthier than the normal Lasagna, as all the nutrients and fats are significally reduced, except for the dietary fibre, which increases (due to the lasagna being made of vegetables). Despite having been reduced, the nutrients and fats are still sufficient and can be considered as the amount of nutrients and fats required for a proper meal. Thus the healthiness of the meal.

I had fun in the PT too! Trying out the different tools, getting to blog my diet...it was exciting. I hope that in the future I can do this PT again!

<3Eileen

Healthy One Dish Meal!

Hi again!

So I'm gonna suggest a one-dish meal that is healthy!

First let me show you a picture of the meal(:



Okay so can you guess what it is? That's right, it's lasagna! The difference between the normal lagsana and this lagsana, is that this one ia a "Low Fat Vegetable Lasagna"!

The ingredients are:

* 2 tsp olive oil
* 1 garlic clove, crushed
* 1 medium onion, finely chopped
* 1 1/2 cups cremini mushrooms, sliced
* 1 celery stalk, chopped
* 1 medium carrot, diced
* 1 medium zucchini, chopped
* 1 yellow squash, chopped
* 1 28-ounce can crushed tomatoes
* 2 tbsp tomato paste
* 1 tsp oregano or mixed Italian herbs
* Freshly ground black pepper
* 2 handfuls baby spinach salad leaves, roughly chopped
* 1 15-ounce tub fat-free or low fat ricotta
* 8-ounces no-cook lasagna noodles
* 3/4 cup reduced fat shredded mozzarella cheese

And below is how to make it:

Preheat oven to 375 degrees, and coat an 11 X 7-inch baking dish with nonstick cooking spray.

Heat oil in a large saucepan. Sauté garlic for 1 minute, followed by onion, mushrooms, celery, carrots, zucchini and squash. Gently sauté for 10 minutes until vegetables are softened. Add tomatoes, tomato paste, herbs and some black pepper. Bring to a boil, then reduce to a simmer for 10 minutes. Stir in spinach.

Spread a cup of sauce on the bottom of the baking dish. Top with noodles, followed by half the ricotta cheese; add another layer of sauce, followed by noodles and remaining ricotta cheese. Continue with remaining noodles and sauce, ending with sauce. Top with mozzarella and bake for 30 minutes.

Per Serving:

Calories 303, Calories from Fat 37, Total Fat 4.1g (sat 1.5g), Cholesterol 42mg, Sodium 461mg, Carbohydrate 50.6g, Fiber 4.6g, Protein 15.8g

Compare to normal lagsagna:

Calories 452, Calories from Fat 193, Total Fat 21.4 g, Cholesterol 88mg, Sodium 1750 mg, Carbohydrates 36.5 g, Dietary Fibre 3.9g, Protein 30.4g

It's a world of a difference, and as can be seen from the comparison, everything has been reduced (except the dietary fibre). It also uses lots of vegetables too, which is way way healthier than too much oily meat :D

Enjoy! ^^

Analysing my diet (III)

Helloo :D

Okay this is the final tool! It's called the...RECIPE ANALYSIS TOOL!

1. Chicken Rice

Cholesterol: 47 mg
Dietary Fibre: 2.0 g
Sodium: 1, 287 mg

2. Sushi with raw prawn roe

Cholesterol: 87 mg
Dietary Fibre: 2.3 g
Sodium: 1, 033 mg

3. Grilled Black Pepper Steak

Cholesterol: 0 mg
Dietary Fibre: 2.4 g
Sodium: 271 mg

4. Nasi Lemak

Cholesterol: 76 mg
Dietary Fibre: 6.5 g
Sodium: 838 mg

5. Kaya Cake

Cholesterol: 83 mg
Dietary Fibre: 1.5 g
Sodium: 111 mg

6. Fried Plain Beehoon

Cholesterol: 6 mg
Dietary Fibre: 3.6 g
Sodium: 820 mg

7. Thai Pineapple Rice

Cholesterol: 125 mg
Dietary Fibre: 11.0 g
Sodium: 2, 554 mg

8. Milk Bubble Tea

Cholesterol: 1 mg
Dietary Fibre: 0.0 g
Sodium: 31 mg

That's all(:

All the tools used in this blog are from the Health Promotion Board website (hpb.gov.sg) :D

Analysing my diet! (II)

Hello ^^

I'm going to use the second tool...THE FAT INFO FINDER!

The dishes I'm using this time round are listed below(:

1. Chicken Rice

Saturated Fat: 8.6 g
Trans Fat: 0.08 g

2. Grilled Black Pepper Steak

Saturated Fat: 8.2 g
Trans Fat: 0.14 g

3. Bubble milk tea with Pearl

Saturated Fat: 12.5 g
Trans Fat: 1.33 g

That's all :D

Analysing my diet! (I)

Hi all again ^^

I'm gonna analyse my diet-and I picked some random food to analyse for the first tool.

1. Chicken rice
2. Sushi with raw prawn roe
3. Grilled black pepper steak
4. Nasi lemak
5. Kaya Cake
6. Fried plain beehoon
7. Thai Pineapple Rice
8. Milk Bubble Tea

The above food is what I plan to analyse with the...ENERGY AND NUTRIENT COMPOSITIONS OF FOOD TOOL!

And the below were my results:

1. Chicken Rice

Energy: 607 kcal
Protein: 25 g
Total fat: 23 g
Carbohydrate: 75 g

2. Sushi with raw prawn roe

Energy: 35 kcal
Protein: 1 g
Total fat: 0 g
Carbohydrate: 7 g

3. Grilled black pepper steak

Energy: 250 kcal
Protein: 28 g
Total fat: 14 g
Carbohydrate: 4 g

4. Nasi lemak

Energy: 494 kcal
Protein: 13 g
Total fat: 14 g
Carbohydrate: 80 g

5. Kaya cake

Energy: 221 kcal
Protein: 4 g
Total fat: 13 g
Carbohydrate: 23 g

6. Plain Fried Beehoon

Energy: 250 kcal
Protein: 6 g
Total fat: 5 g
Carbohydrate: 46 g

7. Thai Pineapple Rice

Energy: 815 kcal
Protein: 25 g
Total fat: 27 g
Carbohydrate: 119 g

8. Milk Bubble Tea

Energy: 231 kcal
Protein: 1 g
Total fat: 15 g
Carbohydrate: 24 g

Bye for now(:

3 day diet!

Hi again ^^

So I decided to post my 3 day diet!

Day 1-22/1/11 (saturday)

8.42 am: Egg rolls (5 pieces)
9.16 am: Sushi with prawn roe (6 pieces)
1.04 pm: Milk tea (1 cup)
1.19 pm: Steak (1 serving)
2.33 pm: Peach (2 slices each)
5.31 pm: Seaweed (1 packet=4 pieces)
6.00 pm: Beehoon (1 plate)
7.14 pm: Apples (2 slices)

That's all for day 1 :D

And now for day 2-23/1/11 (sunday)!

8.55 am: Oreo Sponge Cake (1 slice)
9.47 am: Peach and rose apple (2 slices each)
1.16 pm: Chicken rice (1 plate)
3.10 pm: Papaya (2 slices)
6.34 pm: Nasi Lemak (1 plate)
9.52 pm: Milk (1 cup)

And the...final day, day 3, 24/1/11, a monday!

5.56 am: Kaya cake (1 slice)
9.12 am: Pocky sticks (Vanilla-one packet)
1.13 pm: Pineapple Rice (1 plate)
7.45 pm: Cheeseburger (1 burger)

That's all for my 3 day diet <3

Hello ^^

Hello all! I'm creating a blog for my aesthetics (cooking) performance task! (the title says it all :P) I'm Eileen Yeap (9), from 209, and over the next few posts, I'm gonna be listing what I ate over three consecutive days! (22/1-24/1, Sat-Mon) And then I'll analyse my diet as well as recommend a much much healthier dish(: Then it'll be reflections! :D Kaes bye for now ^^

<3eileen