Peer editing (comments) 3

This is my analysis of my friend, Jingyin's blog: http://foodieforlifeyay.blogspot.com/

I think that there are very good mentions of her personal opinions as to her daily diet and her one-dish meal, instead of just listing out reasons or facts. Many pictures were also used and this allows the reader to have a clearer idea of what she's bringing across as well as her opinion. She also has a very interesting way of phrasing her sentences, which makes reading it very fun and interesting. The facts and details are also clearly presented, for ease of reading.

Peer editing (comments) 2

This is my analysis of my friend, Cheryl Chong's blog: http://myfoodielove.blogspot.com/

With the many pictures and details that Cheryl has in her blog, it makes it very clear to whoever is reading it. It also shows how she used to think and after doing this performance task and the assessments, how she realises that what she used to think was in fact, wrong. Although the blog is well-organised and the points were generally present, certain parts could have been further elaborated on to make it even clearer to readers as to the points she is trying to bring across.

Peer editing (comments) 1

This is my analysis of my friend, Chi Wen's blog: http://fnnpt20724.blogspot.com/

I think that Chi Wen has analysed her diet in detail and provided good reasons as to why her one-dish meal is a healthy one, with small amounts of oil as well as sugar and salt, and containing vegetables, which would provide her with nutrients such as: dietary fibre, vitamins and calcium. She also provides good explanations as to why she thinks that her diet is unhealthy and what consequences it may lead to.

•Reflections•

Through this performance task, I've started to realise and take note of what my daily diet is like and what nutrients make up my daily meals. I've also learnt that many changes could have been made to my diet to make it more healthy, by consuming lesser of certain foods (e.g. food with lots of sugar, salt, oil etc.) and more of others (e.g. fruits, vegetables etc.) to provide me with more nutrients rather than perhaps, fats.

With the help of some online tools provided by the Health Promotion Board, I also found out about the nutrients which I am lacking in, as well as the ones which I consume too much. This would allow me to plan out my diet better, as I now realise which nutrients I should be taking in more and which ones, less. I learnt that I require more of dietary fibre as well as calcium and less of sodium after completing the Food Intake Assessment.

Some explanations and how to improve my diet was also provided upon completion of the assessment. With a high sodium level, excessive sodium would cause in increase in the blood volume, which then raises the pressure in our blood vessels. With a high pressure in our blood vessels, it may cause hypertension and high blood pressure and this in turn may cause strokes or a heart attack. The main source of sodium in our diets usually comes from salt and sauces added during cooking. To cut down on sodium levels, I could try to reduce the amount of salt and sauces I consume and instead switch to natural seasonings such as lemon juice or other spices and herbs. When eating out, I could also ask for lesser salt and sauces. This would allow my sodium levels to fall.

Through the assessment, I also found out that I lack dietary fibre and calcium. An adequate intake of dietary fibre helps to promote proper bowel functions, reduce blood cholestral and control blood glucose levels. It also helps to allow us to feel full for a longer period of time. This can be obtained from plant-based foods, such as fruits and vegetables.

Without adequate calcium, I may also be risking developing osteoporosis, a condition where bones become weak and brittle. If left untreated, osteoporosis may escalate until a fracture occurs easily. I should increase my calcium intake from various sources, such as calcium-enriched breads, green leafy vegetables, calcium-fortified juices, high-calcium soya bean milk, ikan bilis, sardines, tofu, milk as well as other diary products.

Through this analysis, I came up with my healthy one-dish meal, as it contains a minimal amount of salt, sugar, oil etc. while contains a relatively large amount of vegetables (leek). It also contains many different ingredients, ranging from meat to vegetables, allowing the meal to be a balanced one. This performance task has therefore allowed me to learn more about eating healthy and understanding my daily diets better.

Healthy one-dish meal

Dumplings

-Barely any oil was used (only olive oil was used for the leeks)
-Salt and sugar were used in tiny amounts
-No extra seasoning was used
-Generally, only lean meat was used
-Contains various ingredients (for a balanced diet), such as: leek, meat, prawn, egg etc.

Diet Analysis - Healthy Diet Pyramid

I realise that I eat noodles, bread and fruits very often. These are all required in larger amounts as shown in the food pyramid. However, through the 'Food intake assessment', I also found out that my sodium intake is greater than the recommended amounts. With excess sodium, our blood volume will increase and raises the blood pressure in our vessels. With hypertension or high blood pressure, the risks of getting strokes or a heart attack is higher. This is evident from the food pyramid, as salt is recommended to be consumed in very small amounts.

From the assessment, I also found out that I do not get enough calcium, which may result in developing, a condition where your bones becomes weak and brittle, which may then result in easy fractures.