One dish that is healthy

Prawns Aglio Olio 


Ingredients:
- 1 serving of pasta (about 80- 90g spaghetti)
- 1 1/2 tablespoon good quality olive oil
- 20 g butter
- 5-6 prawns
- 5 clove garlic, peeled and sliced or chopped (not too finely)
- 1 chilli padi, sliced or 1/2 teaspoon dried chilli flakes
- 15g Italian flat-leaf parsley, finely chopped
- Salt and black pepper

Directions:
1.) Bring a pot of water with half a tablespoon of salt to a boil. Cook pasta according to the timing indicated on the packet, until al dente. Drain and set aside the pasta, reserving some of the pasta water.

2.) Remove shells and veins from the prawns. Add the prawns heads and shells to a small pot with just enough water to cover them, bring to simmer for about 3-5 minutes to make prawn stock. Strain the stock and set aside.

3.) Heat half the butter in a sauce pan. Cook the prawns on both sides and set aside.

4.) Add olive oil to the sauce pan with prawn juices and browned bits. When the oil is heated, add garlic and chilli padi/ chilli flakes. Saute till the garlic turns light brown.

5.) Turn off the stove. The garlic will continue cooking in the hot oil on its own for a few more seconds in the hot oil, until they turn a lovely golden brown.

6.) Add cooked pasta, cooked prawns, about 2 tablespoons of prawn stock, chopped parsley and remaining butter (cubed) to the garlic and oil mixture. Stir to coat all the ingredients evenly, season with salt and black pepper.

7.) For extra, add two sticks of fruit kebabs using simple fruits such as apples, pineapples, or peach to make the dish more refreshing :)

Food Intake Assessment

Food Info Search Based on the information you have provided, your daily energy requirement is estimated to be 1,972 kcal. This energy requirement is the level of calorie intake from food that will balance the calories your body burns, thus maintaining your weight. For weight loss, you should consume fewer calories and be more active. If you need to gain weight, consume more calories than your body requires.
Period of Analysis: 11/06/2012 - 13/06/2012
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 2,289 216.8 110.9 111.3 40.0 528.5 668.8 16.5 6,732.1 Recommended Daily Allowance (RDA) 1,972 295.7 63.2 65.7 21.9 197.2 1,000.0 19.7 1,315.0 % of recommendation met 116 73 175 169 183 268 67 84 512
View graph of actual nutritional intake compared against RDA Energy  116% Carbohydrate  73% Protein  176% Total Fat  169% Saturated Fat  183% Cholesterol  268% Calcium  67% Dietary Fibre  84% Sodium  512%   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 38% 55 - 65% Total Protein 19% 10 - 15% Total Fat 44% 25 - 30%
Nutrition messages based on results Energy Your intake of energy from your diet was more than you need. Frequently eating above your energy needs can contribute to excess calories, which will be stored as body fat if it is not being used for physical activities. Excessive body fat leads to blood pressure, stroke diabetes and even certain cancers. Energy in the foods we eat comes from three categories of nutrients - carbohydrates, fats and proteins. Fat is the most concentrated source of energy. Gram for gram, fat (9 kcal/g) has more than twice the energy of carbohydrate (4 kcal/g) or protein (4 kcal/g). Hence, foods high in fat are generally high in calories. Alcohol also supplies more calories (7 kcal/g) than carbohydrate or protein. Know your daily energy allowance, and balance the energy from the food you eat with the energy your body uses for physical activities. Total Fat Your total fat intake was more than the recommended amount. A diet high in fat is associated with overweight, high blood cholesterol, heart disease and other related health problems. To reduce total fat in your diet, use less oil or fats when cooking and use fat spreads sparingly. Use lean cuts of meat and poultry, and remove visible fat and skin. When eating out, ask for less fat or oil in your food. As extras add up, make your food choices wisely. Choose reduced fat or skimmed milk and dairy products instead of full cream varieties. Choose plain rice over flavoured rice, and cut down on the use of sweetened condensed milk or creamers. Saturated Fat Your intake of saturated fat was higher that the recommended amount. An excess of saturated fat can raise your blood cholesterol, subsequently increasing your risk of heart disease. The main sources of fat in our diet are also the sources of saturated fat! These include coconut-milk based foods, blended oil (usually used in commercial cooking), flavoured rice (e.g. chicken rice, nasi lemak, nasi briyani) and creamer/whitener/condensed and evaporated milk in beverages. Cutting down or limiting such sources of fat will also help to reduce saturated fat intake. Sodium Your sodium intake was greater than the recommended amounts. Sodium acts like a sponge, holding water in our body. Excess sodium increases the blood volume, which then raises the pressure in our blood vessels. Hypertension or high blood pressure increases the risk of stroke and heart attacks. The main source of sodium in our diet comes from salt (sodium chloride) and sauces added during cooking or at the table. To cut down on sodium intake, gradually reduce the use of salt and sauces when preparing or cooking food so that your taste buds have the chance to adjust. Try flavouring foods with natural seasonings like lemon juice or herbs and spices. Choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, ask for less sauces or gravy in dishes. Cholesterol Your intake of cholesterol was more than the recommended amount. Excessive cholesterol intake, especially as part of a high fat diet, can increase blood cholesterol level and put you at risk of heart diseases. To cut down the intake of cholesterol, replace meat with beans, peas, lentils or bean products 3 times a week. For healthy adults and adolescents, limit eggs to 4 per week. In recipes, try to replace part of the use of whole eggs with just the egg white. Shellfish, prawns, shrimps, crabs, cuttlefish etc as well as organ meats should be eaten no more than twice a week and in small portions. Calcium You were not getting enough calcium in your diet. Without adequate calcium, you may be at risk of developing osteoporosis, a condition where your bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs. Increase your calcium intake from a variety of sources. Consume calcium-enriched breads and biscuits, green leafy vegetables, calcium-fortified juices, high-calcium soya bean milk, ikan bilis, sardines (with bones), tofu, as well as milk and other dairy products. Vitamin D helps our body absorb calcium. Your body can make this vitamin after sunlight hits your skin. You can easily obtain enough by getting at least 30-60 minutes of sunlight a day. Aside from eating wisely, remember to make exercise a part of your life. Exercise helps to burn fat, tone your muscles, improve your stamina, relax and sleep better, as well as keep you alert and study better! Exercise at least 20 to 60 minutes, 3 to 5 times a week, until you sweat and breathe deeply without getting breathless. Choose an exercise that you enjoy, and try a variety so that you don’t get bored. Keep your exercise routine simple, fun and interesting. When shopping for food, look out for products with the Healthier Choice Symbol. These products are lower in total fat, saturated fat, sodium and/or dietary fibre content compared to other products in the same category.

Day 3: 20 June, Wednesday

Time	Food eaten	Quantity
6:40am	- Bread with ham and cheese	- 2 slices of bread with 1 slice of ham and 1 slice of cheese
10:40am	- Green tea  - Sandwich with tuna	- 1 can - 2 slices of bread with half a can of tuna
3pm	- Omelette with prawn and green onion - Bean sprouts	- 1 omelette with prawn and green onion - Half a cup of bean sprouts
5pm	- Deep fried chicken wings  - Yakult - Carrot cake	- 2 deep fried chicken wings - 1 bottle of yakult - 1 plate of carrot cake
9:30pm	- Orange  - Apple	- 1 orange - 1 apple

Day 2: 19 June, Tuesday

Time	Food eaten	Quantity
10:30am	- Milo - Roti Prata - Apple	- 1 cup, around 300ml - 2 pieces - 1 apple
2pm	- Spaghetti - Ice lemon tea - Kitkat chocolate	- 1 plate of spaghetti - 1 packet of ice lemon tea (250ml) - 1 bar of kitkat chocolate
4pm	- Magnum ice cream	- 1 stick of mini magnum ice cream
8pm	- Bak kut teh consisting of 4 pork ribs  - Salted duck egg - Bean sprouts	- 1 bowl of bak kut teh soup with 4 pork ribs - 1 salted duck egg - half a bowl of bean sprouts
11:40pm	- Papaya juice	- 1 cup (250ml)

Day 1: 18 June Monday

Time	Food eaten	Quantity
10:30 am	- Roti Prata - Carrot juice  - Banana muffin	- 2 pieces of roti prata - A glass of orange juice around 300ml - 1 banana muffin
2pm	- Green tea - Orange	- 1 packet - 1 orange
3 pm	- Chicken rice - Ice lemon tea	- 1 plate - 1 packet around 250ml
8pm	- Fish porridge - Milk - Apple - Banana fritter	- 1 bowl - 1 glass of milk around 250ml - 1 apple - 1 banana fritter
11:55pm	- Bread	- 2 slices