food analysis--food pyramid

There are many methods to analyse food, here's one: food pyramid! i found many from the web, and they're really cute.













http://kidshealth.org/kid/stay_healthy/food/fgp_interactive.html
Go to this website for an interactive food pyramid! =)


the very standard one is in a form of a pyramid, and so the broad base shows that the food in this section can be eaten in relatively huge amounts compared to the rest. these foods here are the carbohydrates, and we all require 5-7 servings a day. so what is that equivalent to? from http://www.nutrition.com.sg/he/heserving.asp i found that 2 slices of bread, 1 bowl of rice or cooked noodles is all counted as one serving. but is that not alot of food? that is also one question the website has addressed. here is what it says: "It may sound like a lot, but it's really not. For example, a bowl of cereal or 2 slices of bread for breakfast is one serving. A bowl of porridge or 2 small chapati is one serving, so if you had either for lunch that would equal another serving. And if you have a plate of rice or noodles at dinner, that is two more servings. A snack of 3 or 4 small plain biscuits adds yet another serving. So now you've had 5 servings. It adds up quicker than you think!"




the next one shows the fruits and vegetables section, and who has not heard parents saying and telling us to eat 2 servings of vegetables and fruits? these foods provide us with the much needed vitamins that keeps us strong and healthy! the website i used previously said that 1 serving of veggies is 1 cup of cooked leafy veggies, 1/2 cup cooked non-leafy vegetables, 0r 3/4 cup of vegetable juice. for fruits, 1 serving is 1 medium apple, banana or orange, 1/2 cup of chopped, cooked or canned fruit, or 1/2 cup of fruit juice.




Following up next is Meat and alternatives, the FAVOURITE food section of mine! these foods can provide us with the proteins we need, and also calcium form dairy products to grow strong bones and teeth. We need 2-3 servings of these a day, and 1 serving is 2-3 ounces of cooked lean meat, poultry, or fish, 1/2 cup of cooked dry beans or 6 medium fish balls, or 2 small squares bean curd.



Lastly, the food section which should be eaten in small amounts---fats, oil, sugar and salt! these foods when eaten in moderation is still necessary for our daily lives, but when you have too much of them, you get unhealthy! especially fats and oils may give extra stress to your heart and lead to coronary disease when you grow older. who wants clotted coronary arteries and dying of a heart attack? if it doesn't sound so good, then might as well stop eating so much!













Referring back to the YouTube video posted earlier, see how the poor boy eating all the junk food coming to him ended up having a heart attack? ha ha, though it may be a good laugh now to you, how would you find it if it happened to you? =)

oh, and if you are wondering how to survive counting those servings like i am right now, here's what the website advises:

Do I need to measure servings?

No. Use servings only as a general guide. For mixed foods, do the best you can to estimate the food group servings of the main ingredients. For example, a plate of chicken rice would count in the Rice & Alternatives group (rice) and the Meat & Alternatives group (chicken). If you get a side dish of vegetable, it would count in the Vegetable group. A helping of Chinese rojak would count in the Fruit group and the Vegetable group. Both have some fat - in the flavoured chicken rice and in the deep-fried chinese donut (you tiao) and peanut paste in the rojak.


And using this to analyse my diet is quite easy! Of course i know the servings that i have counted may be only a rough gauge... but as what i have seen, i am eating quite a wholesome meal every day! with veggies and fruits and all the proteins and vitamins i need.