Analysis of Diet

Analysis of Diet

-Use RDDA, Healthy Diet Pyramid, Food Intake Assessment, Recipe Analysis, Energy & Nutrient Compositions of Foods;

-Visit Health Promotion Board at hpb.gov.sg to find out more about these tools;

Period of Analysis: 06/09/2011 - 08/09/2011

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 1,828 275.6 67.2 52.2 17.8 407.0 572.2 13.8 3,088.8 Recommended Daily Allowance (RDA) 1,901 285.1 58.1 63.4 21.1 190.1 1,000.0 19.0 1,267.9 % of recommendation met 96 97 116 82 84 214 57 73 244

Table showing the % of total calories of diet versus recommendation
% of total energy intake Your diet Recommendation Total Carbohydrates 60% 55 - 65% Total Protein 15% 10 - 15% Total Fat 26% 25 - 30%

Nutrition messages based on results

Sodium
Your sodium intake was greater than the recommended amounts. Sodium acts like a sponge, holding water in our body. 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.

The main source of sodium in our diet comes from salt (sodium chloride) and sauces added during cooking or at the table. To cut down on sodium intake, gradually reduce the use of salt and sauces when preparing or cooking food so that your taste buds have the chance to adjust. Try flavouring foods with natural seasonings like lemon juice or herbs and spices. Choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, ask for less sauces or gravy in dishes.

Cholesterol
Your intake of cholesterol was more than the recommended amount. Excessive cholesterol intake, especially as part of a high fat diet, can increase blood cholesterol level and put you at risk of heart diseases.

To cut down the intake of cholesterol, replace meat with beans, peas, lentils or bean products 3 times a week. For healthy adults and adolescents, limit eggs to 4 per week. In recipes, try to replace part of the use of whole eggs with just the egg white. Shellfish, prawns, shrimps, crabs, cuttlefish etc as well as organ meats should be eaten no more than twice a week and in small portions.

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.