Day 1 - 10th Aug, Tuesday

Here's my diet for today:

10.00am Porridge with Pork Floss (1 bowl of porridge, 1/2 portion of pork floss)

1.46pm 6 pcs Mac Nuggets meal (with medium fries)

7.15pm Wanton soup (8 wantons)

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The nutritional value of my meals are as follow:

My Lunch! :

http://www.mcdonalds.com/us/en/food/food_quality/nutrition_choices.html

(a more precise one from Mcdonalds' web)

According to the HPB tool, I am greatly under-nutritioned today, even though I thought it was unhealthy.

I was not getting enough calcium, which increases risk of developing osteoporosis, a condition where bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs. That's ouch.

HPB suggested that I increase calcium intake from a variety of sources like consuming 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.

In summary, I should drink milk or high-calcium soya bean milk, and eat more green leafy vegetables, in order to increase my intake of calcium. I should also exercise more :D