Kway Teow

This is very close to how my recipe will be like: (http://www.hpb.gov.sg/hpb/ere/ere070201.asp)

My RDA and BMI

My weight is 60 kg and my height is 1.66m. Using the MBI tool, I found out that my BMI is 21.5. (http://www.hpb.gov.sg/HOPPortal/health-article/HPB-039402)

My BMI is in the Low Risk Category and my weight is acceptable for my height. 

I am 13 years old but both my weight and height are not according to any of the category. They are higher than the 16-18 year old girl's category. So I decided to use the 14-16 year old RDA. I am allowed to eat 2.2 mcg of Vitamin B12, 1.2 mg of Vitamin B6, 80 mg of ascorbic acid, 350 mcg of folic acid and 1000 mg of calcium per day. Also, I do light physical activity so my energy intake per day ought to be 2480.

Description of my sister (RDA)

Using the RDA tool, (http://www.hpb.gov.sg/HOPPortal/health-article/2652), I found out that my sister is tall and heavy for her age even though her weight is at an acceptable range. She is 11 years old but she is at the height of a 12-14 year old girl. So I decided to use RDA for the 12-14 year old girl. And also, she is at the weight of 14-16 year old girl but since the 12 year old is more closer to her age, I decided on using the RDA for the 12-14 year old girl. 

My sister is allowed to ear 1.8 mcg of Vitamin B12, 1.0 mg of Vitamin B6, 65 mg of Ascorbic Acid, 300 mcg of Folic Acid and 1000 mg of calcium. Also, she does light physical activity so she needs 2150 energy per day. 

BMI of my sister and reason why I chose to cook this

My sister's weight is 50.1kg and her height is 1.58m. Using the BMI tool (http://www.hpb.gov.sg/HOPPortal/gamesandtools-article/2408), I found out that her BMI is 20.1. 

She is in low risk category and her weight is in the healthy range for her height. So, she is allowed to eat food in high fat. But since it is unhealthy, I decided to add a lot of vegetable into my dish along with prawns. Prawns are a source of protein. We are all supposed to eat a balanced diet (http://www.hpb.gov.sg/HOPPortal/programmes-article/2638). Using the article, I decided to add 8 medium prawns, some cooked vegetables and the the healthiest kind of kway teow I can find. By doing this, my sister and I can eat a balanced diet. This ensures that we are healthy and fit. 

Change in the choice of food

The yellow noodles I was supposed to use to make the mee goreng has a lot of fat. So I had to change the mee goreng and kway teow goreng. The substitute is healthier as it has lesser fat. Fat causes us to become heavier and thus, we might have fat- related diseases if we eat a lot of fat.

So I am going to cook: 

Kway Teow Goreng

Main ingredients involved:

Prawns, Chye Sim, Bean Sprouts, Spring Onions, Cabbage, Tofu, Prawns, Spice paste, Onion, Garlic, Kway Teow

Main skills involved:

Stir-frying, Cutting

What I wanted to cook

What I would like to cook:

Mee Goreng :)

Main ingredients involved: 

Prawns, Chye Sim, Bean sprouts, Egg, Spice paste, Onion, Garlic

Main skills involved:

Stir-frying, Cutting