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
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