FACULTY OF BUSINESS MANAGEMENT

UHS403

FOOD, NUTRITIENT AND HEALTH

ASSIGNMENT 1

INDIVIDUAL DIET PLANNING

PREPARED BY:

MOHAMAD ASYRAAF BIN MD SAID (2019982521)

NBH5B

PREPARED FOR:

DR MOHD RAMADAN BIN AB HAMID

SUBMISSION DATE:

6/6/2021
My Energy requirement per day (kcal): 2,854.2 kcal/day
Show your calculation:
Asyraaf, 24 years old
Weight: 110kg
Physical activity: sedentary (1.4)
BMR (MJ/day) =
- 0.0550(110KG)+ 2.480 = 8.53 MJ/day
Convert to calories =
- 8.53 MJ/day × 239.005736 = 2,038.719
Energy requirement (kcal) =
- 2,038.7 × 1.4 (sedentary) = 2,854.2 kcal/day
Day 1: 11/5/2021 (Fasting day) weekdays

Meal eaten & Where Food or beverage Amount Food preparation (ingredients) Content analysis
Time eaten? eaten
Sahur House Fried Rice 1 plate Rice, oil, egg, onion E: 637
0500 Protein: 16.17
Fat: 25.08
CHO: 86.79
Fibre: 0.3
Sodium (Na):1465

Breaking fast Stall Chicken Rice 1 pack Rice, oil, cucumber, salad, E: 476
1930 chicken, tomato, Protein: 20.16
Fat: 14.49
CHO: 66.47
Ash: 3.2

Supper House Kuih koci 2 pack Glutinous rice flour, black E: 328
2100 glutinous rice flour, coconut milk, Protein: 9.34
sugar Fat: 3.28
CHO: 65.1
Fibre: 4.6
Sodium (Na): 32
Day 2: 28/5/2021 (non-fasting) weekdays
Meal eaten & Where Food or beverage Amount Food preparation Content analysis
time eaten? eaten (Ingredients)
Breakfast Stall Nasi Lemak 1 pack Rice, coconut milk, egg, E: 389
0800 anchovies, onion, cucumber, oil, Protein: 9.66
salt, sugar Fat: 13.11
CHO: 58.19
Fibre: 0.7
Sodium (Na): 777

Lunch House White Rice + Fried Chicken + Fried Cabbage 1 plate Rice, Chicken, Oil, cabbage, E: 570
1300 onion, salt, Protein: 31.72
Fat: 18.21
CHO: 53.21
Fibre: 0.6
Sodium (Na): 164

Teatime Stall Iced Latte 1 cup Coffea powder, low-fat milk, water E: 98
1630 Protein: 3.84
Fat: 1.44
CHO: 17.76
Sucrose: 9.8
Lactose: 5.3

Dinner House Spaghetti 1 bowl Spaghetti, onion, garlic, olive oil, E: 463
1900 tomato, chili Protein: 87.37
Fat: 1.05
CHO: 26.32
Fibre: 0.5
Sodium (Na): 1700
Day 3: 30/5/2021 (Non-fasting) weekends
Meal eaten & Where Food or beverages Amount Food preparation Content analysis
time eaten? eaten (ingredients)
Breakfast House Fried rice + Fried egg 1 plate Rice, onion, garlic, olive oil, egg, E: 1020
0830 Anchovies, Protein: 34.15
Fat: 56.85
CHO: 92.53
Ash: 5.6
Sodium (Na): 56

Lunch House White rice + Fried chicken 1 plate Rice, chicken, onion, carrot, oil, E: 438
1400 long beans, turmeric Protein: 18.49
Fat: 15.01
CHO: 57.18
Fibre: 0
Sodium (Na): 512

Teatime Stall Hot mocha 1 cup Coffea instant, low-fat milk E: 62

1700 Protein: 2.72
Fat: 2.67
CHO: 6.41
Fibre: 0.7
Sodium (Na): 0

Dinner House White rice + Fried egg + Soy sauce 1 plate Rice, egg, oil, soy sauce E: 251
1930 Protein: 10.46
Fat: 5.24
CHO: 40.47
Fibre: 0
Sodium (Na): 1319
Answer all questions.

1. Do you meet the energy recommendation? Please explain why? You can explain on daily basis. (10 marks)

Answer: On the first day, it shows that I do not meet the energy recommendation because it is the Ramadhan month and my energy only achieve 1441
kcal on that day. Based on the macronutrient intake, it shows high value intake. So, the excess of this macronutrient will act fat in my body then it may
hard for me to lose weight. On that day, the table show my fibre intake as much as 4.9 gram which define that I lack fibre in my body. For the second day,
its not fasting day on the weekdays. The total energy required from the food on that day just 1520 kcal which is higher than the first day during Ramadhan.
Some of my dish or beverage during that day consume less fat like iced latte and spaghetti as much as 1.44 gram and 1.05 gram only. So, it shows that
I concern about the fat’s intake but the level of natrium sodium or salt on the second day is much more than first and third day which is 2641 gram. If I did
not concern about the salt intake in my food, it will cause my blood pressure increase. On the third day, I’m still maintain the fat’s level, but the level of
carbohydrates is highest on this day. Then, it will cause my blood sugar levels might become dangerously high if you consume too many carbohydrates.
This prompts my body to produce more insulin, which instructs my cells to store the excess glucose as fat. As conclusion, I did not meet the energy
recommendation in all my daily diet days.
2. What is bad about your diet? Tips: You must identify at least 2 and explain. (5 marks)
Answer: The first thing bad about my diet is too much sodium natrium or we call it as salt. Based on the table above, we can see the average total of
sodium natrium consumed by my body is more than 2000mg per day. We know that salt is important ingredients that make our meals have a taste, but
we should control the intake of sodium natrium to avoid the risk of stress disease high blood pressure, stroke, and heart. We just need to take only 2000mg
per day equivalent to one teaspoon. The second bad thing about my diet is excessive consumption of palm oil. Based on the diet table, most of the meals
were fried. So, it must use more oil to fry. When eating too much fried food, it will cause our cholesterol level increase. We must change the method of
cooking like grilling and change from palm oil to olive oil which is much better.

3. What is good about your diet? Tips: You must identify at least 2 and explain. (5 marks)
Answer: The good thing about my diet is most of my meal have vegetables. It has a lot of sources like protein and mineral that contains vitamin c and help
us to improve our health. We must take at least half of plate for our vegetable in our daily diet. The second thing is my daily meal has lot of protein which
is important for our body. More than 10,000 various kinds might well be identified in your organs, muscles, and tissues, as well as your bones, skin, and
hair. Protein is also needed for the processes that would provide energy and transport oxygen throughout your body.
4. How can you improve your diet? Tips: You must identify at least 5 and explain. (10 marks)
Answer: Firstly, I must change the styles of meals with Eat less fried foods or coconut milk. Choose healthier ways of cooking such as bake, steam, or
grill. It can reduce cholesterol levels in our body which greatly contributes to diseases such as heart attacks and high blood pressure. Then, for drinks, I
must practice healthier options such as plain water with 6 to 8 glasses a day, sugar -free drinks, or milk. Low sugar intake can prevent diabetes. Another
that, I must try to avoid packaged foods and processed foods because most of them have preservative things that may cause harm to my health. Try to
take fresher foods if I can. I am also can add an additional helping of veggies to my next meal, whether it's breakfast, lunch, or supper. To get the most
nutritional value, I choose one that is green or vividly coloured. Lastly, make my next grain a whole grain like at breakfast, replace my sweet cereal with a
bowl of oats or a 100% whole-grain cereal. Dinner alternatives contain brown rice or whole wheat pasta.