According to the Healthy Diet Pyramid, I am consuming an adequate intake of carbohydrates. I do not eat enough vegetables, but consume enough servings of fruits on most days. I eat a lot of fat, oil, sugar and salt, which are supposed to be consumed in small amounts.

A hotdog with cheese, which I eat almost everyday, contains 244 calories, 452mg of sodium, and 10 grams of fat according to the Energy and Nutrient Compositions of Foods.

A bowl of stir-fried noodles with mushrooms and pork contains 401 calories, 10 grams of fat and 870 grams of sodium (which is probably increased by the amount of salt I sprinkle in before I eat) according to the Recipe Analysis tool.

A dish I could make healthier is the stir fried noodles. I could add lean pork instead of deep fried pork full of fat. This way, the amount of fat would be lowered and it would be more healthy.

This PT helped me understand more about the types of food I eat and the amount I consume each day. I realise I eat a lot of sweets, chocolates and potato chips and I resolve to cut down on them.

TIME FOOD QUANTITY

TUESDAY

10.00 Hotdog with cheese 1

Seasoned crackers 1 pack

12.20 Beehoon with meat 1 plate

and kangkong

4.00 Duck porridge 1 bowl

Mushroom noodles 1 bowl

Pineapples Half a container

5.00 Chocolates 5 almond-sized pieces

6.00 Sashimi 12 pieces

Rice 1 bowl

Laver (preserved seaweed) 1 pack

8.00 Aglio Olio fettucini with

prawns 1 large bowl

WEDNESDAY

6.15 Toasted bread 1 bread

Scrambled eggs 1 egg

Chicken essence 1 bottle

9.30 Fried chicken horfun 1 plate

Doritos Nachos 1 small pack

11.50 Hotdog with cheese 1

Ham and cheese sandwich 1

1.45 Lays onion and sour cream 1 large pack

4.00 Noodles 1 bowl

5.00 Apple tea 1 small cup

White chocolate lollipop 1

Sweets 3

Milk tablets 10

Crackers 1 pack

Cheese 1 slice

8.00 Toasted bread with butter 1 slice

THURSDAY

9.00 Hotdog with cheese 1

Baked potato with cheese 1

Gummy bears 1 small pack

12.20 Rice with minced meat

and kang kong 1 plate

7.20 Corn 4 pieces

Noodles 1 bowl

Japanese cucumber salad 1 small bowl

8.20 Pineapples Half a container