Final Product (Food and Nutrition PT)

OLIVE BROWN FRIED RICE

FRESH FRUIT SALAD

First attempt (tried at home)

PREPARING THE INGREDIENTS

Minced chicken (marinated with olive oil and fish sauce)

              8 Cloves of Garlic (minced)

                                    Cooked Rice 

                          Cut fruits (apple, mango and kiwi)

However, I will not be using apple anymore because it turns brown after a while. It will be replaced with strawberry. Kiwi will be replaced by banana since banana is easier to cut and is also less time-consuming because it does not require you to cut off the skin.

OLIVE FRIED BROWN RICE :))

(used spring onion here and a mix of brown, red and white rice here because I haven't bough them)
FRESH FRUIT SALAD :D

Food Intake Assessment and Recipe Analysis, RDA

FOOD INTAKE ASSESSMENT (available on HPB website)

According to the tables above, I am not getting enough dietary fibre in my diet. An inadequate intake of dietary fibre can lead to poor bowel functions, increase blood cholesterol and blood glucose levels. I am also not getting enough calcium in my diet. Without adequate calcium, I may be at risk of getting osteoporosis, a condition where one's bones become brittle and weak.

According to the Food Intake Assessment, my daily energy requirement is 2,126 kcal. 

Hence, I should get AT LEAST 708 calories (assuming that I consume fewer calories for breakfast and equal amounts of calories for both lunch and dinner) for this meal (lunch). I usually consume one digestive biscuit (plain) for breakfast, which is approximately 74kcal. Therefore, it is possible that  I could actually consume 708 + (708-74)÷2 =  max. 1025 calories for this meal

Calories in Olive Fried Brown Rice: 455 + 149 + 150 =754kcal

1.5 tablespoons = 150kcal

Calories in Fresh Fruit Salad: 156 kcal


Total amount of kcal for this meal: 754 + 156= 910kcal

Source: 
http://www.freedieting.com/tools/calorie_calculator.htm
http://www.hpb.gov.sg/hpb/ere/ere070306.asp
http://www.hpb.gov.sg/hpb/ere/ere070205.asp
http://www.diabetes.org.sg/resources/0711-olive.pdf 
http://www.foodnetwork.com/recipes/ina-garten/fresh-fruit-salad-with-honey-vanilla-yogurt-recipe/index.html

Cost of Ingredients

COST OF INGREDIENTS

For Olive Fried Rice:

1. Olive oil 

provided, $0

2. 2 minced chili

1 chili = 2.5g
2 chili = 5g

Cost = 1.30/200 x 5
         = $0.0325


3. Fish Sauce


provided, $0

4. Garlic (8 cloves)

1 clove of garlic = 0.5g

4 cloves of garlic = 4 x 0.5g

                               = 2g

Hence,  the cost of 8 cloves of garlic = $1.80/500 x 2

                                                                 = $ 0.0072

5. Olive Vegetable (6 tablespoons, approx. 3g)

Hence, the cost of 6 tablespoons of olive vegetable = $2.01/225 x 3
                                                                                           = $0.0268

6. Rice 

$0 (Provided)


7. Minced chicken (200g)

Hence, the cost of 200g of minced chicken = $2.00

8. Parsley

Cost = $0.80
≈$0.10 

For Fresh Fruit Salad

1. 1 Banana 

Cost of 1 banana = $0.99 / 5 
                               = $0.198

2. 4 Strawberries

250g = $3.45
4 strawberries ≈ 48g
Cost of 3 strawberries = $3.45 / 250  x 48
                                       = $0.6624






3. 1 Mango

3 for $4.20

Cost of 1 Mango= $4.20 / 3 

                          = $1.40

4. 1 box of  Sunmaid California Raisins

Cost of 1 box of raisins = $3.80/6

                                   =$0.63

5. Half cup of Marigold Yoghurt  

  
2 for $1.65








Cost of 1/2 cup of Marigold Yoghurt  = $1.65 / 4
                                                             = $0.4125


TOTAL: $5.47 (3s.f.)

Source:

http://www.fairprice.com.sg/webapp/wcs/stores/servlet/TopCategoriesDisplay?langId=-1&storeId=90001&catalogId=10051&homePage=Y

http://www.shape.com.sg/shaperun09/training_yoghurt.php

Recipe for Fresh Fruit Salad

Fresh Fruit Salad 

Ingredients         

• 
  1 banana
  
  
  

  1 mango
  
  
  
• 4 strawberries
• 
  

  
  

  1/2 cup of  Marigold Yoghurt (Natural)
  
  
  
  1 box of Sunmaid California Raisins
  
  
  
  
  
  Required Utensils
  
  
  1 Small Chopping Board
  
  1 Knife
  
  1 Colander
  
  
  

  
  

  
  

  Preparation Method
  
  

• 1. Place the strawberries and mango in the colander and rinse them
  
  2. Cut the fruits and place them equally in two bowls
  
  
  3. Pour in half a cup of Marigold Yoghurt (natural, low fat)
  
  4. Stir to ensure that the fruits are not completely covered by the yoghurt
  
  5. Add 1/2 box of Sunmaid California Raisins into each bowl 

  
  

  
  

  Source: http://www.bbc.co.uk/food/recipes/fresh_fruit_salad_61942 

Recipe for Olive Brown Fried Rice

RECIPE FOR OLIVE BROWN FRIED RICE (for 2 pax)

Olive Brown Fried Rice

Ingredients

1 and a half cups of brown rice

200g of minced chicken (marinate with olive oil and fish sauce)

4 cloves of garlic minced

1 piece of minced chili

3 tablespoons of olive vegetable

3 tablespoons of olive oil

2 dessert spoons of fish sauce  

2 stalks of parsley

Required Utensils

2 large plates

Colander

1 Tablespoon

1 Dessertspoon

1 Knife

1 Large Chopping board

1 Frying Pan

1 Spatula


Recipe

Step 1: Fill one and a half cup with brown rice and wash the rice using a colander.

Step 2: Put the rice in the rice cooker and leave it to cook

Step 3: Marinate the chicken with olive oil (1 dessert spoon) and fish sauce (2 dessert spoons) and leave it on the countertop

Step 4: Slice 4 cloves of garlic into small pieces

Step 5: Heat up wok till smoke comes out, turn the fire from the stove small and pour in 3 tablespoons of olive oil and turn up the fire again

Step 6: Turn the fire small again and add in the garlic and fry till golden brown

Step 7: Turn the fire small, scoop out the garlic and place in a bowl, leaving the olive oil in the pan. Leave the bowl of fried garlic on the countertop

Step 8: Turn the fire up again and put in the marinated chicken. Fry till it turns white

Step 9: Add in 3 tablespoons of olive vegetable


Step 10: Put in the cooked rice (before that, you should have taken out the cooked rice and put it in a plate so that it would be more convenient) and toss the whole thing

Step 11: Put in the mined chili and garlic that was taken out, toss the whole thing

Step 12: Scoop the rice out into 2 plates and pluck out 3 parsley leaves each to place on top of the rice.

~ready to serve :))~

Source:
A., Tng, personal communication, May 11, 2013

Ideas for what to cook for PT

RICHARD PAUL'S WHEEL OF REASONING
By using Richard Paul's Wheel of Reasoning, I will be able to make sure that my planning and process run smoothly.

Details about my sister

• Age: 13 years old
• Weight: 41kg
• Height: 155cm
• Little exercise
• Dislikes pork
• Likes fruits

Details about myself

• Age: 14 years old
• Weight: 40 kg
• Height: 152cm
• Little exercises
• Dislikes pork
• Likes fruits

Budget: $10



Food ideas
1. Chinese Borscht 
2. OLIVE BROWN FRIED RICE (CHOSEN) +  Fresh Fruit Salad (CHOSEN)

WHY Olive Brown Fried Rice?

-Olive oil is rich in monounsaturated fats and some antioxidants, and is hence healthier. Olive oils also have a pleasant flavour and aroma.

-Brown Rice is rich in anti-oxidants (reduces risk of cardiovascular diseases), fiber (aids digestion), naturally-occurring oils (help normalize cholesterol levels), helps stabilize blood sugar levels (as compared to white rice) and is also considered a whole grain (reduces risk of heart disease and high cholesterol)

Contains minced chicken, olive vegetables and rice and hence forms a balanced meal together with the fresh fruit salad, which is a rich source of vitamins.


WHY Fresh Fruit Salad?

-Strawberries are rich in Vitamin C, fiber, antioxidants, sodium-free, fat-free, cholesterol-free and low in calories  

-Mangoes are rich in Vitamins C and A, antioxidants, minerals (phosphorus, calcium, potassium), fiber and enzymes

-Bananas are rich in Vitamin C and C B-6, Manganese, Potassium, fiber, are fat-free and cholesterol-free

-Raisins are rich in calcium, fiber and antioxidants

-Yoghurt is rich in Vitamins D, B-2, B-12, protein, calcium, potassium and magnesium and contains probiotics



References:
http://jingyuanfcecookingpt.blogspot.sg/ 
http://www.thekitchn.com/which-is-better-vegetable-oil-61853 
http://www.vegkitchen.com/tips/10-reasons-why-brown-rice-is-the-healthy-choice/
http://www.webmd.com/diet/features/nutritional-benefits-of-the-strawberry
http://www.medindia.net/patients/lifestyleandwellness/mango-health-benefits.htm
http://www.livestrong.com/article/505406-top-ten-health-benefits-of-bananas/
http://www.webmd.com/diet/features/benefits-of-yogurt
http://www.3fatchicks.com/10-health-benefits-of-raisins/