PART 1

(a)

FOOD
Nasi goreng Nasi ayam Ayam masak merah Bihun tomyam Fish head curry Char kueh teaw Kuih seri muka Ayam panggang Nasi lemak Mee soup Popia goreng

CALORIES
637.9 277.2 81.6 400 385 321.9 192.2 193.8 389.5 381.4 130

MON
Breakfast Lunch Bread, egg Ayam kurma , nasi , apple Bihun Singapore

TUES
Nasi lemak Nasi tomato , banana Char Kueh Tiaw

WED
Roti jala Nasi , fish head curry Mee soup

THURS
Fried kueh teaw Nasi , ayam panggang Corn flakes

Dinner AVERAGE

The amount of calories your body needs in a day is different for each person. The FDA bases Daily Reference Values on a 2,000 calorie diet. Its important, however, that you know your own calorie needs since the Daily Values for energy-producing nutrients, such as fats, carbohydrates, and proteins, are based on recommended percentages of a total days caloric intake. For example, it is recommended that no more than 30 percent of your daily calories comes from fat. Since there are 9 calories per gram of fat, this means you should have no more than 600 calories from fat daily and no more than 65 grams of fat. Not everyone needs 2,000 calories a day, however, and some people may need more than that. The amount of calories you need daily is influenced by your body size, age, height, weight, activity level, and metabolism. Recommended Energy Intake Category Age Calories Per Day Light Activity Moderate Activity Heavy Activity Children 4-6 -------------------------------- 1800 -----------------------------7-10-------------------------------- 2000 -----------------------------Males 11-14------------------------------- 2500 ------------------------------15-18------------------------------- 3000 -----------------------------19-24 ------------- 2700 --------- 3000 -------------- 3600--------25-50 ------------- 3000 --------- 3200 --------------- 4000--------51+ ----------------------------- 2300 Females 11-18 ----------------------------- 2200-----------------------------19-24 ----------------2000----------- 2100----------------- 2600 25-50 ---------------2200 ---------- 2300 ---------------- 2800 51+ -------------------------------- 1900 Pregnant women in their second and third trimesters should add 300 calories to their recommended intake and nursing mothers should add 500 calories. To determine what your activity level is, consider some of the following activities. Very light activities include driving, typing, painting, laboratory work, ironing, sewing, cooking, playing cards, or other seated or standing activities. Light activities include housecleaning, child care, garage work, electrical trade work, carpentry, restaurant work, golfing, sailing, or walking on a level surface at a rate of 2.5-3 miles per hour. Moderate activities include weeding, hoeing, carrying a load, cycling, skiing, tennis, dancing, or walking at a rate of 3.5-4 miles per hour. Heavy activities include heavy manual digging, tree felling, basketball, climbing, football, soccer, or carrying a load uphill

Nutritional Analysis Breakdown

Daily Values

Legend: Fat Protein Carbs Alcohol Other