Using this tool, I keyed in whatever diet I had previously traced and meticulously listed all the ingredients.
Period of Analysis: 21/06/2010 - 23/06/2010
Energy (kcal) | Carbohydrate (g) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Calcium (mg) | Dietary Fibre (g) | Sodium (mg) | |
Average intake per day | 3,374 | 580.5 | 87.2 | 81.0 | 32.2 | 92.2 | 1,665.3 | 16.9 | 2,032.2 |
Recommended Daily Allowance (RDA) | 1,942 | 291.2 | 61.0 | 64.7 | 21.6 | 194.2 | 1,000.0 | 19.4 | 1,295.0 |
% of recommendation met | 174 | 199 | 143 | 125 | 149 | 47 | 167 | 87 | 157 |
The following table also reflects the amount of percentage of calories of my diet versus the recommended value.
Your diet | Recommendation | |
Total Carbohydrates | 69% | 55 - 65% |
Total Protein | 10% | 10 - 15% |
Total Fat | 22% | 25 - 30% |
This obviously is very telling! Although in real life my BMI is 17 and I am technically underweight, my diet reflects otherwise! I’m guessing this means that although my diet may be unhealthy and exceed my RDA by a lot (almost by 100% for carbs!), the effect does not purely lie on how much weight I gain or the amount of fat increase in my body. Perhaps this suggests that the effects are within my body system? Is that better or worse?! D:
“Excess sodium increases the blood volume, which then raises the pressure in our blood vessels. Hypertension or high blood pressure increases the risk of stroke and heart attacks.”
I have excess sodium intake – does this suggest….? I also have excess energy, saturated fat and total fat intake but the problems lie in obesity, which does not affect me as much.
I think this means I’d better take it easy on the salt. This is quite true, especially since without fail, I will buy French fries, which are poisoned with sodium, once I enter a fast food restaurant.
I’m quite sure I can make this change as previously when I realized I was drinking too much Coke (two cans a day!), I made the effort to control this habit, and now I drink Coke on a rarer basis. Nonetheless, sodium adds taste to a lot of foods and it doesn’t have a suitable replacement unlike Coke, which can be replaced in my diet with fruit juice or even just water. So this won’t come easily or naturally!
Using the “Recipe Analysis” tool
I also used this tool to analyze a meal which I consume very frequently, definitely at least twice a week, as a bare minimum. The meal is simply rice with curry chicken, which is often accompanied with a carrot cut into many slices to crunch on. The carrot at least is an attempt to make my dish slightly healthier. Nonetheless, the figures stand:
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The last two rows were added by me to further compare what the results actually mean, hoping that by calculating the actual amount’s percentage against the RDA, it would give me a greater understanding on how much of my RDA that one meal eats up (ironically!).
Dinner is my heaviest meal of the day, so I’m actually comfortable with it eating up that much of my RDA. Then again, looking back on the previous tables, maybe it’s all dinner’s fault D: I love my chicken; I definitely can’t give this up. Perhaps this would be one dish where I can modify the meal rather than scrap it off my regular diet.
Let’s go step by step!
Rice & Alternatives: well, I eat rice for 1-2 meals a day, so that should be a good point, I suppose! I also eat my bread on a regular basis. Frankly, I prefer white rice/bread than wholemeal, but at least I’m still eating rice/bread! I also love my roti pratas, chapattis, dosais, or whichever name you’d like to call it! I can eat it plain; I can even eat it with the sambar traditionally accompanied with it. Potatos fall in this category but French fries cause damage as well!
Fruits & Vegetables: I used to eat a lot of these in small bowls given by my mum but that has stopped since… a very long time ago ): so maybe I should ask my mum for more fruits more often. I do eat carrots and I like other fruits like strawberries. However, veggies are the bane! ): I’m gonna try tomatoes, which are veggies, right? Heh.
Meat & Alternatives: The group I can’t live without. I don’t eat pork, duck, beef or fish, only chicken. And my dairy intake is also very high, considering that my cereal and milk is eaten every single day, despite what time I wake up, be it 6am or 5pm (yes, it has happened). So I drink my milk very regularly, never missing a day out! Does that explain my glorious height (:
Fats, Oils, Sugar & Salt: I would have said that I really don’t take these but now I’d know better. As aforementioned, it’s time to make some changes in my diet, or at least attempt to do so!
AND THAT WAS A LOT OF ANALYSING (:
thank you!
<3 sudesna
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