Why is your suggested one-dish meal healthy?

I will answer the last reflection question in this segment.

The one-dish meal I would modify will be my sandwich from Day 3. As can be seen from the HPB analysis of my food intake, I need more energy from the food, more dietry fibre, carbo, and a lot more calcium. So, I shall start with my sandwich since it's the easiest.

My old recipe was:

• 2 slices of white bread
• 1 piece of ham
• 1 tomato (sliced)
  

This is the nutritional level (using HPB's recipe tool):

My new recipe will be:

• 2 slices of wholemeal bread (more energy, proteins and dietary fibre! :D)
• half slice of ham (less sodium and fats)
• 1 piece of cheese (High calcium, low fat)
• Lots of Lettuce (for dietary fibre)
• 1 tomato (sliced) (dietary fibre)
  
  
  

Picture taken from http://www.goodhousekeeping.com/health/nutrition/nutrition-healthy-sandwiches-jibrin-0906/

And this is the rough nutritional level:

(http://www.hpb.gov.sg/healthtools/default.aspx?pgno=1)

A more detailed nutrition composition for my chesdale cheese choice (Trim Hi Calcium Cheese):

(http://www.myfitnesspal.com/food/calories/chedale-trim-hi-calcium-cheese-925621)


I don't quite understand the calcium part but I think i did increase the calcium intake for this meal as compared to my original sandwich.