My One-dish Meal (:

I modified the carbonara that I ate on 23 January, Friday.

To make carbonara, fresh cream which is very fattening. Therefore, the fresh cream can be substituted with skimmed milk which is much healthier and less fattening.

http://images.google.com.sg/imglanding?q=carbonara%20sauce&imgurl=http://www.granditalia.com/images/products/216_Pastasauzen_Carbonara.jpg&imgrefurl=http://www.granditalia.com/pages/1-0.php%3Fcat%3D216&usg=__cdG-xw0pEAJ7Djwg7ERIeVQI3yQ=&h=300&w=197&sz=48&hl=en&um=1&itbs=1&tbnid=N6qoOLMVkjO_tM:&tbnh=116&tbnw=76&prev=/images%3Fq%3Dcarbonara%2Bsauce%26hl%3Den%26rlz%3D1C1GGLS_enSG319SG332%26sa%3DG%26um%3D1&rlz=1C1GGLS_enSG319SG332&sa=G&um=1&start=4#tbnid=iRTNyBTLsMzh2M&start=9

23 January, Saturday

Time	Food taken	Quantity
6.53 am	Sandwich- Bread Beef patty Red apple Almond Raisin Black sesame seeds Milo	2 pieces Beef minced meat 1 whole 7 whole A handful ¼ teaspoon 1 glass
11.45 am	Milo	1 packet
12.20 pm	Carbonara	1 plate
7.45 pm	Rice Octopus Chicken	1 bowl 1 piece

Period of Analysis: 23/01/2010 - 23/01/2010

Energy (kcal) Carbohydrate (g) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Calcium (mg) Dietary Fibre (g) Sodium (mg) Average intake per day 3,658 543.1 130.6 109.2 51.4 328.7 971.2 28.4 5,708.5 Recommended Daily Allowance (RDA) 1,848 277.2 54.2 61.6 20.5 184.8 1,000.0 18.5 1,232.7 % of recommendation met 198 196 241 177 250 178 97 154 463

View graph of actual nutritional intake compared against RDA Energy 198% Carbohydrate 196% Protein 241% Total Fat 177% Saturated Fat 250% Cholesterol 178% Calcium 97% Dietary Fibre 154% Sodium 463% 0 50 100 150 200 250 300 350 % RDA Met

Table showing the % of total calories of diet versus recommendation

% of total energy intake Your diet Recommendation Total Carbohydrates 59% 55 - 65% Total Protein 14% 10 - 15% Total Fat 27% 25 - 30% Therefore, my intake of energy, saturated fat, total fat, sodium and cholesterol but my intake of calcium was not enough.

22 January- Friday

Time	Food taken	Quantity
5.35 am	Sandwich-Bread Beef patty Fried egg Vegetable Strawberries Blueberries Almond Raisin Black sesame seeds Milo	2 pieces Beef minced meat 1 whole A handful 3 whole A handful 7 whole A handful ¼ teaspoon 1 glass
10.45 am	Sandwich-Bread Beef patty Fried egg Prata	2 pieces Beef minced meat 1 whole 2 pieces
1.45 pm	Aloe vera yoghurt Milo	1 cup 1 packet
5 pm	Chrysanthemum tea	1 packet
6.10 pm	Nasi lemak- Rice Prawns Chicken Fishball	3 pieces 1 piece

Period of Analysis: 22/01/2010 - 22/01/2010

Energy (kcal) Carbohydrate (g) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Calcium (mg) Dietary Fibre (g) Sodium (mg) Average intake per day 3,082 272.1 154.5 153.5 75.6 1,001.9 1,524.2 9.6 3,777.0 Recommended Daily Allowance (RDA) 1,848 277.2 54.2 61.6 20.5 184.8 1,000.0 18.5 1,232.7 % of recommendation met 167 98 285 249 368 542 152 52 306

View graph of actual nutritional intake compared against RDA Energy 167% Carbohydrate 98% Protein 285% Total Fat 249% Saturated Fat 368% Cholesterol 542% Calcium 152% Dietary Fibre 52% Sodium 306% 0 50 100 150 200 250 300 350 % RDA Met

Table showing the % of total calories of diet versus recommendation

% of total energy intake Your diet Recommendation Total Carbohydrates 35% 55 - 65% Total Protein 20% 10 - 15% Total Fat 45% 25 - 30% Therefore, my intake of sodium, total fat, saturated fat, cholesterol and energy was more than recommended. However, my dietary fibre is not enough.