certain foods analysis
Posted by xinyi
I analysed several food items that I often eat
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evaluation of other blogs!
Posted by xinyi
Lek Jie Ling, Jaslyn (15), 210 (http://test89757.blogspot.com/)
Jaslyn's blog is very simple to navigate and includes a lot of information about everything, including her dish and her diet. Her language is rather informal, but it does convey her opinions honestly, especially when she gave good feedback on others' blogs. She is eating too much sodium, cholesterol and fats, and too little of pretty much everything else. Her healthy dish is rich in dietary fibre (from a wide variety of fruits!) and calcium (from milk). It also contains high amounts of minerals and nutrients such as Vitamin C, various antioxidants, folate (from strawberries, and aid in iron absorption), Vitamin B, Vitamin K, etc. However, her healthy dish may not be very filling, as fruits usually contain high amounts of sugar and are digested rather quickly. She might want to add a handful of nuts (such as almonds and cashew nuts) into the salad, as nuts are complex carbohydrates and will probably be much more filling, while also adding a crunch to the sweet dish. For us to have a better idea of her dish, she probably should have added in photographs.
Chim Sher Ting (3), 210 (http://210chimsherting.blogspot.com/)
Sher Ting's blog is extremely organised and very detailed in her descriptions of her diet analysis and healthy dish. She has gone beyond what is expected to analyse individual components of her diet (under Analysis of Certain Food), where she used another HPB tool to analyse the nutrients in a soya bean drink, chicken rice, and fried vegetable bee hoon. With this analysis, she can clearly pinpoint which aspects of her diet are responsible for higher levels of proteins, sodium, cholesterol, etc. It is quite refreshing, as I, a reader, can clearly see that the soya bean drink is quite nutritious, but not high in calcium; while the fried vegetable bee hoon is not as unhealthy as it seems, faring much better against the chicken rice (which is high in trans-fatty acid too). Overall, her blog has been very specific and perceptive in analysing her diet, as well as taking note of what exactly she is eating in the various food items. :D
Isabella Lee Shi Hui (8), 210 (http://isabella210-foodnnutrition.wikispaces.com/)
Isabella's blog is organised, with clear tabs at the side for each component of her project. Her diet, especially, was organised in tables that were very easy to view. Her reflections were very insightful, especially when she points out the extent of the nutritional tools' usefulness, such as when other factors are not considered through analysing our diet alone. The healthy dish she has provided looks very appetising and colourful, although she could have added in better analysis of what exactly were the health benefits of her dish and how it pertained to her diet specifically.
a healthy dish! :D
Posted by xinyi
Ingredients
400 g whole-grain spaghetti
150 g baby spinach
1 punnet cherry tomatoes, tomatoes cut in half
400 g tinned tuna in brine
1 birdseye chilli, seeded and sliced
Grated zest of 1 lemon
Freshly ground black pepper
2 tablespoons olive oil
Cooking Method
- 1. Cook spaghetti in boiling water. While the spaghetti is cooking, toss the baby spinach, halved cherry tomatoes, drained and crumbled tuna, chilli and lemon zest in a large mixing bowl.
2. When spaghetti is cooked, drain and add to the mixing bowl. Toss all ingredients together. The heat of the spaghetti will warm all the ingredients and wilt the spinach. Season with freshly ground black pepper.
3. Divide between 4 pasta bowls and drizzle ½ tablespoon olive oil over each bowl.
Nutritional Facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 284.10g | 100.00g |
| Energy (kJ) | 2265.45kJ | 797.41kJ |
| Protein (g) | 34.39g | 12.10g |
| Total fat (g) | 12.55g | 4.42g |
| - Saturated fat (g) | 2.28g | 0.80g |
| - Polyunsaturated fat (g) | 2.04g | 0.72g |
| - Monounsaturated fat (g) | 7.20g | 2.53g |
| Cholesterol (mg) | 43.00mg | 15.14mg |
| Carbohydrate-available (g) | 69.25g | 24.38g |
| CarbohydrateSE (g) | 69.25g | 24.38g |
| - Sugars (g) | 1.05g | 0.37g |
| Water (g) | 154.38g | 54.34g |
| Dietary fibre (g) | 4.91g | 1.73g |
| Thiamin (mg) | 0.14mg | 0.05mg |
| Riboflavin (mg) | 0.24mg | 0.08mg |
| Niacin (mg) | 9.03mg | 3.18mg |
| Niacin equivalents (mg) | 16.69mg | 5.87mg |
| Vitamin C (mg) | 20.63mg | 7.26mg |
| Total folate (ug) | 77.50ug | 27.28ug |
| Total vitamin A equivalents (ug) | 192.18ug | 67.65ug |
| Retinol (ug) | 15.00ug | 5.28ug |
| Beta carotene equivalents (ug) | 1051.18ug | 370.00ug |
| Sodium (mg) | 406.63mg | 143.13mg |
| Potassium (mg) | 715.75mg | 251.94mg |
| Magnesium (mg) | 90.00mg | 31.68mg |
| Calcium (mg) | 50.00mg | 17.60mg |
| Phosphorus (mg) | 386.22mg | 135.94mg |
| Iron (mg) | 3.39mg | 1.19mg |
| Zinc (mg) | 1.80mg | 0.63mg |
Why I Chose This Dish
After looking at my diet analysis provided by the HPB nutritional tool, I realised that I was consuming too little dietary fibre and calcium. Vegetables are a very good source of both these very important nutrients, and this tasty dish has a nice helping of tomatoes, baby spinach and birdseye chili. The whole-grain pasta used in the dish also high in dietary fibre and lower in simple sugars, which helps to regulate insulin levels.
Plus, this dish has a high amount of many minerals and vitamins, contributed by the lemon juice, tomatoes and olive oil. It is also a good source of iron, due to the tuna.
This dish is tasty, as it is a good blend of the light and the heavy; the pasta and tuna, and the vegetables, while also adding in a dash of flavour and spice with the lemon juice, pepper and chili.
