Week 7 Reflections

Meal log (Day 1)

Breakfast : Cereal With Milk

Carbohydrates with Diary Group .

Lunch : Rice with fish and vegetables 

Carbohydrates with meat and vegetables .

Dinner : Rice with Pork , Fish and vegetables.

Carbohydrates with meat and vegetables .

Meal Log (Day 2)

Breakfast : Bacon With Ham and Bread

Carbohydrates with meat .

Lunch : Steak With Baked Potatoes and Pasta

Carbohydrates with meat and vegetables .

Dinner : Rice With Meat and vegetables

Carbohydrates with meat and vegetables .

Meal Log ( Day 3 )

Breakfast : Bread With Peanut Butter and Cheese .

Food Group : Carbohydrates and dairy group

Lunch : Chicken Rice 

Carbohydrates with meat and vegetables .

Dinner : Prawn Noodles

Carbohydrates with meat and vegetables .

Meal Log (Day 4)

Breakfast : Bread With Cheese

Carbohydrates with Diary Products .

Lunch : Fried KFC Chicken With Mashed Potatoes and salad 

Carbohydrates with meat and vegetables .

Dinner : chicken rice and vegetables .

Carbohydrates with meat and vegetables .

Week 7 Reflections 

 Based on some research, drinking hot drinks would be better than drinking cold drinks after having our meals. It is good for our digestion.

Most Chinese Food comes with a lot of oil and they are always served in huge portions . But most of them are very slim  that is because they have a habit to drink a hot Chinese tea after having meals. So this is the secret.

From now on , it is better to drink hot drinks rather than cold drinks .

Week 6 Reflections

Meal Log (Day 1)

Breakfast : Bread With Ham and cheese

Carbohydrates with meat and diary group .

Lunch : Rice with fish and vegetables 

Carbohydrates with meat and vegetables .

Dinner : Fish ball Noodles .

Carbohydrates with meat and vegetables .

Meal Log (Day 2)

Breakfast : Cereal With Milk

Carbohydrates with Diary Group .

Lunch : Rice With Chicken , vegetables and mushroom .

Carbohydrates with meat and vegetables .

Dinner : Rice with Meatball Soup .

Carbohydrates with meat and vegetables .

Meal Log (Day 3 )

Breakfast : Cake .

Carbohydrates  .

Lunch : Noodles With beef .

Carbohydrates with meat and vegetables .

Dinner : Burger With Chicken .

Carbohydrates with meat and vegetables .

Meal Log (Day 4 )

Breakfast : Fried Noodles .

Carbohydrates with meat and vegetables .

Lunch : Rice With pork and vegetables 

Carbohydrates with meat and vegetables .

Dinner : porridge With Chicken .

Carbohydrates with meat and vegetables .

Week 6 Reflections

I learn the differences between Good and Bad Cholesterols .

Bad Cholesterol

LDL transports cholesterol from the liver to the cells, where certain amounts are needed. However, any remaining cholesterol can be chemically changed (a process called oxidation) and taken up by the cells in the artery walls where it starts to build up – it’s this process that causes narrowing of the arteries or atherosclerosis. Consequently, high levels of LDL cholesterol increase the risk of heart disease – that’s why it’s sometimes called ‘bad’ cholesterol.

Good Cholesterol

In contrast, HDL carries excess cholesterol away from the arteries to the liver, where the body gets rid of it. As a result, high levels of HDL cholesterol are thought to protect against heart disease and so, are sometimes called ‘good’ cholesterol.
 

WEEK 5 REFLECTION

Meal Log (Day 1 )

Breakfast : Bread With Butter and Milk 

Carbohydrates with diary group .

Lunch : Chicken Noodles 

Carbohydrates with meat and vegetables .

Dinner : Rice with Pork , Fish and vegetables. 

Carbohydrates with meat and vegetables .

Meal Log (Day 2 )

Breakfast : Fried Eggs With Bread 

Carbohydrates with meat .

Lunch : Rice With Chicken and vegetables .

Carbohydrates with meat and vegetables .

Dinner : Fried Noodles 

Carbohydrates with meat and vegetables .

Meal Log (Day 3)

Breakfast : Bacon With Ham and Bread 

Carbohydrates with meat .

Lunch : Chicken With Mash Potatoes and salad 

Carbohydrates with meat and vegetables .

Dinner : Porridge with chicken shredding

Carbohydrates with meat and vegetables . 

Meal Log (Day 4 )

Breakfast : Cereal With Milk

Carbohydrates with diary Group .

Lunch : Fried Rice 

Carbohydrates with meat and vegetables .

Dinner : Rice With Pork and vegetables 

Carbohydrates with meat and vegetables .

Week 5 Reflections

I have learned this week that if u wan t to lose weight , there are some foods to take note.

1) black-eyed peas,

2) soybeans

3) chickpeas

4) kidney beans

5) blueness beans,

6) pinto beans

7) black beans , they are all low in fat but best of all is to have a healthy diet . 

WEEK 4 REFLECTIONS

Meal Log (Day 1 )

Breakfast : Bread With Cheese and Bacon

Carbohydrates with meat and diary group .

lunch : Rice With Pork , Fish and vegetables 

Carbohydrates with meat and vegetables .

Dinner : Crab With Buns 

Carbohydrates with meat .

Meal Log (Day 2 )

Breakfast : Fried Egg With Bread 

Carbohydrates with meat .

Lunch : Rice With Chicken and Vegetables .

Carbohydrates with meat and vegetables .

Dinner : Mee Goreng 

Carbohydrates with meat and vegetables .

Meal Log (Day 3)

Breakfast : Biscuits With Milk And Honey

Carbohydrates with Dairy Group .

Lunch : Pasta With Fried nuggets and Fried Chicken 

Carbohydrates with meat .

Dinner : Rice With Fish and Vegetabes .

Carbohydrates with meat and vegetables and proteins .

Meal Log (Day 4 )

Breakfast : Fried Bee Hoon 

Carbohydrates with meat and vegetables .

lunch : Chicken Rice 

Carbohydrates with meat and vegetables .

Dinner : Fish Ball Noodles 

Carbohydrates with meat and vegetables .

Week 4 Reflections 

 

I have learned that many things are like this week like how long and fast the body takes to digest the foods we eat .  For healthy adults, it's usually between 24 and 72 hours. 

After you eat, it takes about six to eight hours for food to pass through your stomach and small intestine.

Food then enters your large intestine (colon) for further digestion and absorption of water. Elimination of undigested food residue through the large intestine usually begins after 24 hours.

Complete elimination from the body may take several days.

WEEK 3 REFLECTIONS

Meal Log (Day 1 ) 

Breakfast : Milk With Noodles 

Carbohydrates with diary group .

Lunch : Rice With chicken and vegetables 

Carbohydrates with meat and vegetables .

Dinner : wanton noodles 

Carbohydrates with meat and vegetables .

Meal Log (Day 2)

Breakfast : Cake With Bread 

Carbohydrates with meat and vegetables .

Lunch : Steak With Baked Potatoes and Pasta 

Carbohydrates with meat and vegetables .

Dinner  : Rice With Pork and vegetables

Carbohydrates with meat and vegetables .

Meal Log (Day 3)

Breakfast : Bread with Sausage

Carbohydrates with meat .

Lunch : Duck Rice 

Carbohydrates with meat and vegetables .

Dinner : Rice With Fish and vegetables

Carbohydrates with proteins and vegetables .

Meal Log (Day 4)

Breakfast : Cake With Milk 

Carbohydrates with Diary group .

Lunch : Macdonald Chicken burger

Carbohydrates with meat and vegetables .

Dinner : Rice With Meat and vegetables

Carbohydrates with meat and vegetables . 

WEEK THREE REFLECTIONS

I learnt that vegetables are full of critical vitamins and minerals, but when they are cooked too long, all of these powerful nutrients are destroyed and leach out into the cooking water. Try to cook your vegetables for less than 15 minutes or eat them raw, steamed, grilled . 

And when buying meat , try the leaner cuts instead of buying the fattier cuts of meat .  

Week 2 Reflections

Meal Log (Day 1 )

Breakfast  :  Bread with chicken sausage 

Carbohydrates , Meat Group .

Lunch : Rice With Meat and vegetables 

Carbohydrates , Meat Group and Vegetable group .  

Dinner : Porridge Chicken 

Carbohydrates , Meat Group .

Meal log ( Day 2)

Breakfast : Cake 

Carbohydrates , Diary Products .

Lunch : Noodles with chicken

Carbohydrates with meat and vegetables .

Dinner : chicken rice and vegetables .

 Carbohydrates with meat and vegetables .

Meal Log (Day 3 ) 

Breakfast : Bread With cheese

Carbohydrates with diary products .

Lunch : rice With beef and vegetables 

Carbohydrates with meat and vegetables .

Dinner : laska 

Carbohydrates with meat and vegetables .

Meal Log (Day 4)

Breakfast : Cake

Carbohydrates with diary Product .

Lunch : steak .

Carbohydrates with meat and vegetables .

Dinner : Rice With Pork And vegetables.

Carbohydrates with meat and vegetables .

This Week , I have learn that there are no such things as good or bad food groups , like fats and oil , if we do not have it , we would not be able to have a balance diet .

But  if we it it to often , it will result in us getting fatter and heavier which is obviously not healthy. So if we eat some oily food , i would suggest  to do some exercise like Jogging or Swimming . 

Meal Log ( 4TH DAY)

Breakfast : Chocolate Cake With Milk

Food Groups : Carbohydrates and dairy group

Lunch : Rice with Chicken , vegetables and Pork .

Food Group : Carbohydrates , Meat Group and Vegetable group .  

Dinner :  Fried rice

Carbohydrates, Vegetables, Seafood . 

MEAL LOG ( 3RD DAY)

Breakfast : Bread With Peanut Butter and Cheese . 

Food Group : Carbohydrates and dairy group

Lunch : Rice With Egg , Chicken and Vegetables

Food Group : Carbohydrates , Meat Group and Vegetable group . 

Dinner : Rice With Meatball Soup .

Food Groups :  Carbohydrates , Meat Group and Vegetable group . 

I Ate from a variety of food groups today . 

MEAL LOG ( 2ND DAY)

Breakfast : Bread With Peanut Butter

Food Group : Carbohydrates and dairy group


Lunch : Rice With Fish and Vegetables

Food Group : Carbohydrates , seafood and Vegetable group



Dinner : Chicken Chop With salad and baked beans

Food Group : Carbohydrates , Meat Group and Beans group .



I ate from a variety of food groups today .

MEAL LOG ( 1ST DAY)

Breakfast : Chicken sausage With Bread

Food Group : Carbohydrates and Meat Group

Lunch : Prawn Mee With Kang Kong 

Food Group : Carbohydrates , Seafood and Vegetables

Dinner : Rice With Bean Sprout , Fish and Pork

 Food Group : Carbohydrates , Seafood , Vegetables and Meat Group.

I ate from a variety of food groups . 

Week 1 reflections

Learning points

There are a few learning points that I have learned and how it works . 

I have ate from a lot of food groups just in a day and have a healthy diet even without noticing .

Like in day 1 : I have eaten from a variety of food groups in carbohydrates , meat , vegetables and seafood etc.

I have also learned the advantages in having a healthy diet and the disadvantages when in terms of having the same food day in day out . 

As far as this project has gone , I have learned a lot of  new knowledge and it is very helpful . 

 

MEAL LOG (4TH DAY)

Breakfast : Buns With Kaya Spread and Milk 

Food Group : Carbohydrates, dairy group 

Lunch : Rice With Chicken , fish and vegetables

Food Group :  Carbohydrates, Meat group and Vegetables Group

Dinner : Noodles With Chicken and Prawns

Food Group : Carbohydrates , Meat group and Seafood .

I ate a variety of food . 

MEAL LOG (3RD DAY)

Breakfast : Noodles With Fish Cake

Food Group : Carbohydrates , Meat group

Lunch : Fried Chicken With salad and Mash Potatoes 

Food Group : Carbohydrates , Meat Group and Vegetables 

Dinner : Rice With Meat Ball Soup

Food Group : Carbohydrates With Meat Group 

MEAL LOG (2ND DAY)

Breakfast : Bread With Tuna 

Food group : Carbohydrates , Meat group , Seafood.

Lunch : Rice With Pork , Chicken and Cabbage

Food group :  Carbohydrates , Meat group , Vegetable group

Dinner : Noodles With Chicken , mushroom and Bean Sprout 

Food Group : Carbohydrates , Meat group and Vegetable group

I ate from a variety of food groups  

MEAL LOG (1ST DAY)

Breakfast : Bread with sausage 

Food group : Carbohydrates , Meat group.

Lunch : Rice with Kang  Kong , Egg and Meat Balls .

Food group : Carbohydrates, Vegetables, Meat

Dinner : Fish porridge with soup

Food group : Seafood with Carbohydrates

I ate from a variety of food groups today . 

What makes up the digestive system.

THE DIGESTIVE SYSTEM

When you eat food, they are not in a form that the body can use as nourishment. Food and drink must be changed into smaller molecules of nutrients by digestive enzymes in your digestive system before they can be absorbed into the blood and carried to cells throughout the body. Digestion is the process by which food and drink are broken down into their smallest parts so the body can use them to build and nourish cells and to provide energy.

The digestive system is made up of  The Mouth , Gullet , Stomach ,Small intestine , large intestine and Anus etc .

HOW IS FOOD DIGESTED?

HOW IS FOOD DIGESTED

1)Food is digested by digestive enzymes in your digestive system. The first digestive enzyme is called amylase and it is found in you mouth, in other words your saliva, this enzyme breaks down carbohydrates/ sugars. 

2)Then your food is churned with your teeth and becomes a bolus ( a ball of food), that then travels down to the stomach through methods of peristalsis. 

3)The food enters the stomach upon passage through the cardiac orifice, also known as the esophageal sphincter. In the stomach, food is further broken apart through a process of heuristic churning and is thoroughly mixed with a digestive fluid, composed chiefly of hydrochloric acid, and other digestive enzymes to further denature proteins. The parietal cells of the stomach also secrete a compound, intrinsic factor which is essential in the absorption of vitamin B-12. As the acidic level changes in the small intestines, more enzymes are activated to split apart the molecular structure of the various nutrients so they may be absorbed into the circulatory or lymphatic systems. Absorption is when smaller molecules, such as glucose or alcohol, pass through the membrane of the stomach directly into the blood stream.

4)After being processed in the stomach, food is passed to the small intestine via the pyloric sphincter. 

5)Then to the large intestine which will be passed out through the anus.

The Importance of a Healthy Diet 

Do people really understand the importance of a healthy diet? 

You probably already know that what you put into your mouth makes a difference in your health. 

But what are the right healthy food choices?  We tend to reach for packaged, processed and fast foods with little to no nutritional value , which is no doubt NOT healthy .

Vitamins: are natural substances found in living things such as plants. Vitamins must be obtained in the body from foods or supplements as they cannot usually be produced by the body.

Minerals: are found in plants. Plants get their minerals from the soil, and the soil gets minerals from water washing over rocks. For vitamins to do their job, they require minerals. Minerals must also be obtained from food and supplements.

By having a healthy diet it will protect you from having any sickness.