FOOD INTAKE ASSESSMENTI will now analyze my three-day diet and try to improve on it.
Based on RDDA's Recommended Daily Dietary Allowances For Normal Healthy Persons in Singapore, this is the data i have collected.
Percentage of total calories of diet versus recommendationtotal carbohydrates (55%): within recommended range (55-65%)
total protein (14%): within recommended range (10-15%)
total fat (31%): exceeded the recommended range (25-30%)
Nutrition messages based on results
energy: the intake of energy from my diet was much morethan what i needed
total fat: more than the recommended amount
saturated fat: higher than recommended amount
sodium: greater than recommended amount
dietary fibre: not enough in diet
calcium: not enough in diet
Conclusion- I should either exercise more or eat lesser carbohydrates to balance the food i eat with the
energy my body uses for physical activities.
- I should eat foods with lesser oil and fats, to reduce the
total fat intake.
- Cutting down on coconut-milk based foods, blended oil, flavoured rice etc, would help to reduce
saturated fat intake.
- Putting less salt and sauces in my food will greatly decrease the
sodium intake in my diet.
- Eating 2 servings of vegetables and fruits will increase the
dietary fibre intake.
- To increase my
calcium intake, I should consume calcium-enriched breads and biscuits, green leafy vegetables, as well as milk and other dairy products.
