My diet V.S. 3 others? Good results?

I went to go compare my diet to 3 of my friends' to see if there are any good and healthy dishes which might be considered tasty at the same time, considering it would be in their diet.

First, I reviewed Sophia Lo's blog.

Secondly, I reviewed Ang Chyi Yen's blog.

And finally, reviewing Sasha Nair's blog.

Reflection

From this blog, I have learnt that there is not much healthy food in my diet, making my eating habits quite unhealthy. This is probably because I do not make much effort to eat vegetables, or at least cut down on all the fast food, snacks and soft drinks. However, as I was analysing my diet using a few nutritional tools, I managed to learn what my diet contains and which is a healthy meal and which is not, thus it has been very helpful to me in this blog.
Though, at least I have one healthy dish in my diet, which would be the salad I eat from time to time. I consider this healthy as it contains a few different vegetables and some meat to balance out the meal.

Cooking Time!

I decided to change this unhealthy Fried Rice with Fried Chicken Chunks and Sausages...

...to this healthier choice of Fried Rice with Pan-Fried Salmon, putting some veggie choices of Peppers and Carrots.

I decided to change this as it was an easy way to change one of my foods to something healthier. The original fried rice that I ate had...

1. Frozen Chicken Chunks, which meant that they were already pre-cooked = UNHEALTHY!

2. Frozen Sausages = UNHEALTHY!

3. White Rice = NOT AS HEALTHY AS BROWN RICE! (brown rice was used as part of a change)

The new and improved fried rice had...

1. Carrots

2. Peppers

3. Brown Rice

4. Salmon

That was my whole dish! It turned out pretty well, I guess...

Do I eat ANYTHING healthy!?

1. Salad

	Ham Salad, Subway
Energy (kcal)	113.52 kcal
Protein (g)	10.32 g
Total fat (g)	2.99 g
Saturated fat (g)	0.79 g
Dietary fibre (g)	3.99 g
Carbohydrate (g)	13 g
Cholesterol (mg)	25.01 mg
Sodium (mg)	860 mg

I love eating salad from time to time as it taste really good and it is healthier then the usual food now a days, which consists of any type of fast food.

Analysing My Diet

1. Milo

	Milo, ready-to-drink (HCS)
Energy (kcal)	150 kcal
Protein (g)	4.25 g
Total fat (g)	3.75 g
Saturated fat (g)	1.75 g
Dietary fibre (g)	1.25 g
Carbohydrate (g)	23.75 g
Cholesterol (mg)	1.88 mg
Sodium (mg)	75 mg

I tend to drink Milo a lot, but never knew it had more fats than I imagined as I was always given the unwavering impression that it was quite healthy. However, now that I know that it is still a drink I should not have so many times a day, I will take caution of the number of packets I drink daily.

2. Coke

	Soft drink, cola
Energy (kcal)	132.63 kcal
Protein (g)	NA
Total fat (g)	NA
Saturated fat (g)	NA
Dietary fibre (g)	NA
Carbohydrate (g)	34.65 g
Cholesterol (mg)	NA
Sodium (mg)	36.3 mg

I drink quite a lot of coke too, but never bothered to listen to people when they say that I should not be drinking this much, as I always had the mindset that drinking just one cup would not do much harm to me. However, now I know how bad it can make your teeth after hearing about experiments on teeth being soaked in coke for a day and coming out totally rotten.

3. Ramen

	Ramen
Energy (kcal)	355 kcal
Protein (g)	10.25 g
Total fat (g)	4.25 g
Saturated fat (g)	2 g
Dietary fibre (g)	3.25 g
Carbohydrate (g)	69 g
Cholesterol (mg)	NA
Sodium (mg)	372.5 mg

I love ramen, and if I could I would eat it every single time I see a ramen restaurant, however I honestly there is more fat in it then I expected.I will make effort to limit myself with my intake of ramen noodles, now that I am more informed on it.

4. Subway Sandwich

	6-inch Ham Sandwich, Subway
Energy (kcal)	263.52 kcal
Protein (g)	17.28 g
Total fat (g)	4.6 g
Saturated fat (g)	1.6 g
Dietary fibre (g)	4 g
Carbohydrate (g)	37 g
Cholesterol (mg)	25.92 mg
Sodium (mg)	1069.2 mg

I eat subway all the time, as it is healthier than places, such as MacDonald. Though, I did not know it contained that much fats or protein, I will try to eat it less often as although it has much protein, there is also a bit of fats.

3-Day Diet

Day 1 (7/7/14):

Time	Food Eaten	Quantity
7.30 am	Milo	1 packet: 200 ml
10 am	Bak Kwa	¼ of a slice
2 pm	McDonalds Chicken Nuggets	3 pieces
2 pm	Sprite	1 small cup: approx. 450 ml
2 pm	Coke	1 small cup: approx. 450 ml
3 pm	Ice Lemon Tea	1 medium cup: approx. 620 ml
6.30 pm	White Rice	1 serving
6.30 pm	Fried Chicken Chunks & Sausages	3 pieces each
7.10 pm	Mini Apple	1 fruit

Day 2 (8/7/14):

Time	Food Eaten	Quantity
6 am	Milo	1 packet: 200 ml
6 am	Bak Kwa	¼ of a slice
9.30 am	Salad	1 serving
11.10 am	Mee Kia	1 bowl
11.10 am	Milo	1 packet: 200 ml
2.15 pm	Subway Ham Cheese Lettuce Mayonaise	6- inch 4 slices 2 slices
2.15 pm	Coke	1 small cup: approx. 450 ml
7 pm	Pandan Man Tou	3 pieces
7 pm	Salad	1 serving
7 pm	Milo	2 packets: 400 ml

Day 3 (9/7/14):

Time	Food Eaten	Quantity
6 am	Milo	1 packet: 200 ml
9.30 am	Milo	1 packet: 200 ml
11 am	Frozen Yoghurt	1 cup
11.10 am	Ramen	1 bowl
12 pm	Frozen Yoghurt	1 cup
2.15 pm	Milo	1 packet: 200 ml
2.45 pm	Cheese Burger Cheese Beef Patty	1 slice 1 piece
2.45 pm	Coke	1 small cup: approx. 450 ml
6.45 pm	Salad	1 serving
6.45 pm	Strawberry Milk	1 packet: 200 ml