After taking the Food Intake Assessment, the amount of mutrients i had consumed is being compared to the recommended amount i should take, so now i make it clearer here.
Energy recommended daily allowance : 1980
Energy intake: 2377
Carbohydrate recommended daily allowance: 297.0
Carbohydrate intake: 352.7
Protein recommended daily allowance: 63.9
Protein intake: 67.1
Fat recommended daily allowance: 66.0
Fat intake: 78.3
Saturated fat RDA : 22.0
Saturated fat intake: 35.1
Cholestrol RDA : 198.0
Cholestrol intake: 100.0
Calcium RDA : 1000.0
Calcium intake : 688.9
Dietary fibre RDA : 19.8
Dietary fibre intake : 22.6
Sodium RDA : 1320.9
Sodium intake: 2251.5
Conclusion: the amount of sodium intake is too much, sodium is usually found in packaged food like potato chips, canned food like tuna etc. One of the most common sodium that we consume everyday is salt. It is known that each person should only consume about 1 tsp spoon of salt everyday but due to the many meals i ate, the amount of sodium is much exceeding the recommended daily allowance. i think one way which i can cut down in sodium intake is to stop eating potato chips.
Also, the calcium intake is far less than the required amount that i am suppose to take. Calcium is important in building of strong bones so that when we grow older our bones remain intact and strong, instead of hollow and weak bones. In order to increase the amount of calcium intake, it would be good for me to drink 250ml of milk that is low in fats but high in calcium, one such brand would be the HL milk.
The amount of saturated fats consumed is also too much for my body. Saturated fats are harmful to the body and increases the risk of heart attacks as the arteries get blocked with the fats which takes the longest time to break down. Also, the fats increase the nuber of bad radicals which in the long run might cause diseases such as cancer. These fats are usually found in food bought from hawker centre and food courts and the food which i like the most, instant noodles. Therefore, I think one way to reduce the saturated fats intake is to eat out less often and avoid eating instant noodles. Once every 3 weeks is fine though.
Overall, most of the components of nutrients i consume each day are mostly exceeding the RDA for my age and therefore, i think it is also good that i reduce the amount of food i eat per day. Exercise more often such as walking can also help me in keeping me fit and strong.
Most important of all, rememebr the VMB---Variety, Moderate, Balance
Love,
Zining
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