Day 3 Analysis

To analyze my eats on this last day of eating something halfway before remembering you have to record it and mentally slapping yourself repeatedly for a. not bringing a notebook/pen to take notes or b. ever setting a passcode on your iPod without realizing that it would one day bring about your doom, I have decided to use -dramatic pause- dududuh!! That's right, the Food Intake Assessment tool :D Here are the results:

Based on the information you have provided, your daily energy requirement is estimated to be 1,895 kcal. This energy requirement is the level of calorie intake from food that will balance the calories your body burns, thus maintaining your weight. For weight loss, you should consume fewer calories and be more active. If you need to gain weight, consume more calories than your body requires.

Period of Analysis: 09/02/2011 - 09/02/2011

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 638 72.1 15.1 32.0 15.8 21.2 274.7 7.2 571.0 Recommended Daily Allowance (RDA) 1,895 284.3 59.0 63.2 21.1 189.5 1,000.0 19.0 1,264.2 % of recommendation met 34 25 26 51 75 11 27 38 45

View graph of actual nutritional intake compared against RDA Energy  34% Carbohydrate  25% Protein  26% Total Fat  51% Saturated Fat  75% Cholesterol  11% Calcium  28% Dietary Fibre  38% Sodium  45% 0 50 100 150 200 250 300 350 % RDA Met

Table showing the % of total calories of diet versus recommendation

% of total energy intake   Your diet Recommendation Total Carbohydrates 45% 55 - 65% Total Protein 9% 10 - 15% Total Fat 45% 25 - 30%

Nutrition messages based on results Dietary Fibre You were not getting enough dietary fibre in your diet. An adequate intake of dietary fibre can help to promote proper bowel functions, reduce blood cholesterol and control blood glucose levels. Dietary fibre can also help to make you feel full longer. Dietary fibre can only be obtained from plant-based foods. Remember to have your 2 servings of fruit and 2 servings of vegetables everyday. Choose fresh fruit or vegetables rather than the juice, and eat the skin (if edible) of cleaned fruit or vegetables. Replace meat-based dishes with beans, peas or lentils in you diet on alternate days. Try to consume 1 serving of wholegrain products from the rice and alternatives group daily, for example unpolished rice and wholemeal bread. Calcium You were not getting enough calcium in your diet. Without adequate calcium, you may be at risk of developing osteoporosis, a condition where your bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs. Increase your calcium intake from a variety of sources. Consume calcium-enriched breads and biscuits, green leafy vegetables, calcium-fortified juices, high-calcium soya bean milk, ikan bilis, sardines (with bones), tofu, as well as milk and other dairy products. Vitamin D helps our body absorb calcium. Your body can make this vitamin after sunlight hits your skin. You can easily obtain enough by getting at least 30-60 minutes of sunlight a day. Aside from eating wisely, remember to make exercise a part of your life. Exercise helps to burn fat, tone your muscles, improve your stamina, relax and sleep better, as well as keep you alert and study better! Exercise at least 20 to 60 minutes, 3 to 5 times a week, until you sweat and breathe deeply without getting breathless. Choose an exercise that you enjoy, and try a variety so that you don’t get bored. Keep your exercise routine simple, fun and interesting. When shopping for food, look out for products with the Healthier Choice Symbol. These products are lower in total fat, saturated fat, sodium and/or dietary fibre content compared to other products in the same category.