•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.