Xinyin's blog was very detailed and organized. She made sure that her content was really enriching, providing many insights about how to maintain a healthy diet by using the tools from Health Promotion Board. She also had many colourful pictures of the food that she had eaten as well as her insights. It was really interesting reading her blog and I learnt a lot. I also learnt how to make a new dish from her blog and that is, claypot chicken rice! Now, I have 1 more healthy recipe in my list that I can cook at home!
Next up, is my home economics partner, Naomi's blog! She had put up many photos of the practical and I felt that it is good because people like me, who prefer looking at bright and colourful pictures, would be glad to look at her blog. Also, she put down her recipe for her dish, which was a healthy version of baked rice! As I personally like baked rice, I can put this recipe into good use too!
Lastly, it is Claris' blog. She put in a lot of effort decorating her blog and I can tell she put in a lot of effort. Also, she used the tools on the Health Promotion Board website and improved her recipe! She has many photos taken during the practical that she uploaded on the blog! Her analysis on her 3-day diet as well as on one of her dish's were very detailed and I find it really good!
Saturday, 13 September 2014
Tuesday, 9 September 2014
THREE- DAY MEAL: REFLECTIONS
I used the energy and nutrient composition of food from the Health Promotion Board website to calculate the calories intake for each day. After reflecting on my food diet, I realized that my total calorie intake should be around 2000 kcal. However, on two out of the three days recorded, I did not manage to hit the 2000 kcal intake. If I continue eating less calories than I need, it can lead to potentially life- threatening health problems. This is because each bodily function requires a certain amount of calories to perform smoothly.
Also, fat acts as a carrier for the fat-soluble vitamins A, D, E and K and helps in their absorption by the body. Fat is a source of essential fats (such as omega-3 and omega-6) which cannot be made in the body and must be obtained through food. Fat is a good source of energy. Fat deposits act as a cushion for important organs in our body. However, too much fat is not good for the body as you will gain weight and may become overweight. Being overweight increases your risk of diabetes, heart disease, high blood pressure, stroke and some forms of cancer. Hence, it is imperative for a person to have the sufficient amount of fats in their body so that he or she will be healthy. Therefore, in my new recipe, I used some minced meat so that my meal will contain some fats.
Source: 'Fat Matters' booklet in the Health Promotion Board website
From 'My Healthy Plate' which can also be found in the Health Promotion Board website, I learnt more about healthy eating habits. I realized I have to increase my intake of fruits and vegetables so that my body will have more nutrients. I can do so by eating a vegetable salad or some fruits after every meal. Also, I need to eat more whole- grain food. Aside from the 3- day meal plan, i normally eat white rice and white bread instead of eating wholemeal bread or brown rice. I learnt that brown rice is healthier as it has the valuable nutrients that white rice does not have. Consuming whole- meal bread can reduce the risk of developing heart diseases and diabetes, and it ensures that we do not get hungry easily. Healthier oils, like vegetable oil is better as it has heart benefits. However, we still have to consume them in moderation as too much fats is not good for the body. We should also drink plain water instead of sweetened drinks as it lets us have a healthy body weight. Lastly, physical exercise is also important. Teenagers are also encouraged to exercise at least an hour a day.
My Healthy Plate is a friendly visual tool designed for Singaporeans by the Health Promotion Board (HPB). It is developed with the latest science-based recommendations on healthy eating habits and aims to provide an easy-to-understand visual representation of a balanced and healthy diet.
This tool can be used to help you remember and practise healthy habits that aid with weight control and protect against chronic diseases (such as Diabetes), which is a major health issue in Singapore
PRACTICAL: REFLECTIONS
When i was cooking the penne bolognese, I was quite nervous as I was afraid I would ruin the dish. Hence, I followed the recipe carefully and made sure i finish the task on time. The dish tasted okay but I felt I could have done a better job in the presentation.
I had a great time cooking during the practical and I realized I would be able to cook this dish at home, without my parents' help the next time. Also, I feel that Home Economics is very important, as the cooking skills we learn in each lesson will help us when we grow up. :)
I had a great time cooking during the practical and I realized I would be able to cook this dish at home, without my parents' help the next time. Also, I feel that Home Economics is very important, as the cooking skills we learn in each lesson will help us when we grow up. :)
THE RECIPE
INGRDIENTS:
PENNE
-125g
of penne
- A
pinch of salt
-2000ml of water
SAUCE
-140g
of spaghetti sauce
-80g minced meat
-1 tomato
-1
teaspoon of sugar
-80ml of water
-A few peas
-1 teaspoon of
starch flour
-1 slice of cheese
SALAD
-red apple
-green apple
-cherry tomatoes
-salad dressing
STEPS FOR PENNE BOLOGNESE:
1. Boil
the penne with water and a pinch of salt for about 20 minutes.
2. Drain
the water and set it aside.
3. Pour
the spaghetti sauce, minced meat, tomato, sugar and water into a pot and mix
well, letting it cook/ boil for around 7 minutes.
4. After
that, pour the peas, starch flour and cheese and mix well.
5. Pour
the penne into a plate and pour the sauce on top of it.
6. The
penne Bolognese is ready to be served!
STEPS FOR FRUIT SALAD:
1. Cut
the red apple and green apple in bite pieces.
2. Cut
the cherry tomatoes into half
3. Place
the lettuce into the bowl nicely before pouring the fruits in.
4. Next,
pour the fruit salad dressing in.
PIZZA TARTS!!!
PIZZA TARTS FOR RECESS :) YUMMY!
MY HOME ECONOMICS PARTNER, NAOMI:) WE HAD A GREAT TIME COOKING TOGETHER!
3- DAY MEAL
Day 1:
6am: cup of milk (137 kcal)
9.30am: a packet of soya bean
(138 kcal)
10.30am: $1.50 meepok from
oodles of joy (511 kcal)
2.30pm: eggs benedict (553
kcal)
7pm: a medium bowl of chicken
rice (607 kcal)
9pm: a cup of milk (137 kcal)
Total calories: 2083 kcal
Overall, I think the food I ate
was not very healthy. The chicken rice and fried rice contains a lot of
calories and also contains a lot of fats. I should have topped it up with a
fruit salad so that I will have some fibre and Vitamin C.
Day 2:
6am: cup of milk (137 kcal)
9.30am: a packet of soya bean
(138 kcal)
10.30: a bowl of Laksa from
Longevity (355 kcal)
2.30pm: smoked salmon and
scrambled eggs with garden salad (256 kcal)
7pm: a bowl of fried rice (907
kcal)
9pm: a cup of milk (137 kcal)
Total calories: 1930 kcal
In my opinion, the smoked
salmon and scrambled eggs with garden salad is quite healthy. This is because
the salad mixes well with the rest of the food and also, at the same time,
makes it healthier as it has much more fibre and vitamin C and E.
Day 3:
6am: a cup of milk (137 kcal)
9.30am: a packet of soya bean
(138 kcal)
10.30am: pizza tarts made
during home economics lesson (224 kcal)
2pm: carbonara pasta with
salmon (268 kcal)
Mushroom soup (39 kcal)
4pm: 1 scoop of ice cream and
waffles (507 kcal)
7pm: beef pie and a mango juice
(431 kcal)
9pm: a cup of milk (137 kcal)
Total calories: 1881 kcal
The carbonara pasta that I ate
on day 3 was quite unhealthy. It is high in carbohydrates and I topped it up
with a mushroom soup which also had a lot of carbohydrates. I should have drank
a fruit juice or ate a salad to have a balanced diet. Hence, in my test, I made
penne Bolognese with peas, carrots and tomatoes added just like the spaghetti
that we made during home economics! Also, I am going to add a fruit salad with
cherry tomatoes, red and green apple to make it healthier.
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