Research and Development

By Isabel - 23:01

My Younger Sister:

  • She is 9 years old, 137cm and 29kg.
  • Her BMI is 5.5, and falls within the 5th to <90th percentile. She is of acceptable weight.
  • She is not a picky eater and likes to eat anything and everything, especially chicken.  
Me
  • I am not allergic to anything.
  • I am 14 years old and my BMI is 22.3.
  • I like to eat western food, anything spicy and anything made with eggs.
From this healthy diet pyramid, I have to choose dishes with ingredients that have lesser amount of fats, oil, sugar and salt because these are unhealthy food. I should also increase the amount of fruits and vegetables if possible when cooking my dish because they contain more vitamins and is more healthy. 

Here is the recommended daily allowance for my sister according to the health promotions board:

 


  RDA Energy (my sister falls under the age group of 9 and moderate physical activity)

RDA amount of calcium

Here is the recommended daily allowance for me according to the health promotions board:


 RDA Energy (I fall under the age group of 14 and moderate physical activity)



 Dishes I have in mind:
1) Fish ball Noodles
2) Fried Rice with Grilled Chicken Wings
3) Spaghetti (using store-bought sauce)

Recipe analysis:
1) Fish ball noodles:
Ingredients: 
  • 50 grams ikan bilis 
  • 700 ml water
  • 12-16 fish balls
  • A few pieces of thinly sliced fish cakes
  • 2 servings noodles e.g. bee hoon, tang hoon, kway teow, yellow noodles
  • 3 leaves lettuce
  • A handful of bean sprouts 
  • 1 tsp fried shallots
  • salt or light soy sauce t
  • 1 tbsp chopped spring onions (scallions)
  • chilli padi 
 I wanted to cook fish ball noodles because it is rather easy to cook since I have just started cooking. Furthermore, the ingredients are also rather healthy since there is lettuce and bean sprouts used. In addition,  I can also reduce the amount of salt/light sauce used.

However, according to the RDA, there might be a little too much protein in the bowl of fish ball noodles for my sister and me. There is also not enough calcium in this dish for both of us. Perhaps I can cut down on the number of fishballs. 



2) Fried Rice with grilled chicken wings


  • 1 cup of rice
  • a few cloves of garlic
  • a few crab sticks, cut into pieces
  • a handful of peas
  • Baby Kailans
  • Cooking oil
  • A dash of pepper
  • A dash of salt
  • Light sauce
  • black pepper sauce
  • oyster sauce
  • Plum sauce
  • 3 chicken wings
I wanted to cook this dish because I can put as many vegetables and any types of vegetables I want into the fried rice. The ingredients are pretty healthy and at the same time the dish will be tasty. In addition to that, with the mixed vegetables, there will be a beautiful array of colours in the fried rice, thus making it attractive to children at my sister's age. I have decided to add in the grilled chicken wings because my sister loves to eat chicken. I remember when I brought grilled chicken home after my home economics lesson a few weeks ago, my sister devoured it with delight. Moreover, as compared to deep frying or frying of chicken, grilled chicken is healthier because it does not require any usage of oil.
According to this chart, the amount of iron for both of us is about just right. However, the amount of protein and energy provided is too much while the amount of calcium is too little. 

3) Spaghetti (with store-bought tuna meat sauce)
  • 2 servings of spaghetti or your favourite pasta about 140-160grams
  • Store-bought sauce
  • 10 pieces of button mushrooms, thinly sliced
  • A few sticks of crab sticks, sliced into smaller pieces
  • Ketchup
  • A dash of salt
  • A dash of pepper
I wanted to cook spaghetti because when I asked my sister what would she want to eat if I were to cook for her, she said 'SPAGHETTI'! Spaghetti is also one of my favourite food so it will definitely be one meal that we would both enjoy. 

However, I do not know how to make my own spaghetti sauce, and it is rather boring and 'mainstream' because a few of my friends have already decided to make it. I also heard that the making of spaghetti sauce from scratch requires a lot of time and ingredients that might be difficult to find in the market. Hence, I decided to go with the store-bought sauce. 


The amount of protein and iron is just right for us. However, the amount of calcium and energy from the food is a not enough to sustain us until her next meal. 


References:
http://www.noobcook.com/fish-ball-noodle-soup/2/
http://www.hpb.gov.sg/hpb/ere/ere070101.asp
http://www.noobcook.com/mushroom-spaghetti/2/

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