Lab 2 - Lara DSouza

Lab # 2
Food Purchasing Options
© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved.
Name: Lara D’Souza Date: 24 September 2010
THE FOOD PURCHASING OPTION 1

Visit the corner store (small grocery) of your choice and list some of the foods available for purchase which fit into
Singapore Diet Pyramid and would provide you with a well-balanced one day meal plan. Log onto the hpb to
obtain your individual recommended servings (try to follow these). Please print out the recommendations
provided to you by the site and turn them in with the lab.
Name of Convenience Store: 7-Eleven
Using the form provided, plan (DO NOT PURCHASE) one day’s intake below – breakfast, lunch, dinner and
snacks.
Fat/
Food/Drink Amount Grain/Starch Vegetable Fruit Protein/Meat Milk Oil
1 oz. starch = 1 cup = 2 cups 1 cup = 1 cup 1 ounce = 1 ounce 1 cup = 1 1 tsp.
1 slice bread leafy greens or 1 fruit, 1 cup fruit poultry/fish cup milk or
½ cup cooked rice or cup vegetables juice or ½ cup ½ ounce. nuts yogurt
pasta or 1 cup dried 1 egg 11/2 oz
1 cup dry cereal vegetable juice ¼ cup dry beans cheese
Breakfast
HL Milk 1 packet 1 cup
Natural Yeast 1 roll 2 1 tbsp
Bread (Chocolate
Flavour)
Lunch
Chicken Ham, Egg 2 slices of 1 2
and Cheese bread, 1 slice of
Sandwich ham, 1 slice of
cheese and 1
egg
Mashed potatoes ½ cup ½ 1 tbsp
Mineral water 500ml
Dinner
Hainanese Chicken 250g 1 ½ 1 tbsp
Rice
Mineral water 500ml
Totals 4½ 0 0 2½ 1 cup
Pyramid 5-7 serving 2 serving 2 serving 3 serving ½ cup
Recommendations
Difference (+/-) -½ -2 -2 -½ +½
2-1
Using the information from the previous side, (Food Purchase Option 1),
answer the following questions:
1. Did your Intake Totals equal the Recommended Totals from The Pyramid?
No, it did not.
2. Did you have an easy time meeting the Pyramid Recommendations? List the groups
that were hard to fulfill recommendations for and give one reason why for each one.
I had a hard time fulfilling my daily nutritional requirements. Most of the foods sold in 7-11 are
convenience-styled quick bites which hardly fulfil any nutritional needs.
Grain/starch – my only options for grain/starch were packed meals which were also loaded
with other ingredients, mainly fat
Vegetables – no vegetables are sold in 7-11 and the ones used in packed food are too minute
to be considered as a vegetable.
Fruits – likewise for fruits – no fruits are sold in 7-11, and the only semblance of a fruit was the
fruit candies and fruit juice 'drinks'.
Protein/Meat – sources of protein would mostly be found in the packed meals, and as
mentioned above, these are also high sources of fat.
3.How does this store compare to the way you usually shop for food?
I usually shop at 7-Eleven for 2 reasons: when it is late at night and there are no other shops
open, or when it is the only store around from which I can buy a quick bite from.
3a. Is this the type of store you normally shop at?
Not regularly, usually in instances of emergencies.
3b. Would these be foods you would normally purchase?
No.
2-2

Visit A Health Food Store (or health food section of a supermarket, if it is rather large) of your choice and list
some of the foods available for purchase which fit into the Singapore Diet Pyramid and would provide you with a
well-balanced one day meal plan. Log into the hpb website pyramid to obtain recommended servings (try to
follow these). Please print out the recommendations provided to you by the site and turn them in with the
lab.
Name of Health Food Store: Passion Organics Store and Cafe

snacks.
Fat/
1 oz. starch = 1 cup = 2 cups 1 cup = 1 cup 1 ounce = 1 ounce 1 cup = 1 cup 1 tsp.
1 slice bread leafy greens or 1 fruit, 1 cup fruit poultry/fish milk or yogurt
½ cup cooked rice or cup vegetables or juice or ½ cup ½ ounce. nuts 11/2 oz
pasta 1 cup vegetable dried 1 egg cheese
1 cup dry cereal juice ¼ cup dry beans
Breakfast
Berry and nut 2 cups 2 servings ½ ¼ serving
cereal
Unsweetened soy 250ml 1½
milk servings
Lunch
Wholemeal pasta 50g 2 servings
Diced tomatoes 1 cup 1 serving
Basil flavoured 1 cup 1 serving
tomato sauce
Apple juice 350ml 1 serving
Dinner
Brown rice 1 cup 2 servings
Lean chicken meat 2 thick slices 2 servings
Steamed carrots 10 baby carrots 2 servings
and spinach 1 cup spinach
Snacks
Granny smith 2 apples 2 servings
apples
Almonds and 50g 1 ½ servings
walnuts
Orange Juice 350ml 1 serving
Totals 6 4 4 3¾ 1½
Pyramid 5-7 servings 2 serving 2 serving 3 serving ½
Recommendations
Difference (+/-) - 2 2 +¾ 1
2-3
Yes.
Yes, it was relatively easy to fulfil my daily nutritional recommendations. The health food store I
checked out stocked a variety of foods which were low in fat and yet high in protein, grains and
fibre.
6. How does this store compare to the way you usually shop for food?
The Organic and Health Food store I checked out for this assignment had a large variety of
food items, however, they were all VERY EXPENSIVE! I definitely do not want to spend such a
huge amount of money on groceries and snacks, when I can check nutritional information and
scan food labels and pick the better alternatives in the regular supermarket I shop at.
6a. Is this the type of store you normally shop at?
No.
6b.Would these be foods you would normally purchase?
Yes, but very seldom.
2-4

Using food vending machines at school or at your job, list some of the foods available for purchase which fit into
The Singapore Diet Pyramid and would provide you with a well-balanced one day meal plan. Log onto the hpb
website to obtain recommended servings (try to follow these). Please print out the recommendations
provided to you by the site and turn them in with the lab.
th
Location of Vending Machine: 4 Level, near the study tables
snacks.
Fat/
Ounces, or cups 1 oz. starch = 1 cup = 2 cups 1 cup = 1 cup 1 ounce = 1 ounce 1 cup = 1 1 tsp.
1 slice bread leafy greens or 1 fruit, 1 cup fruit poultry/fish cup milk
½ cup cooked rice or cup vegetables juice or ½ cup ½ ounce. nuts or yogurt
pasta or 1 cup dried 1 egg 11/2 oz
1 cup dry cereal vegetable juice ¼ cup dry beans cheese
Breakfast
Milo – Chocolate 500ml
flavoured malt drink
Plain crackers 2 packets 1 serving
Lunch
Instant cup noodles – 130g/1 bowl 1 serving 2 tbsp
chicken flavoured
Jasmine Green Tea 330ml/1 can
Dinner
Instant cup noodles – 130g/1 bowl 1 serving 2 tbsp
Seafood flavoured
Strawberry flavoured 150g 1 cup
yoghurt
Mineral water 500ml
Totals 3 0 0 1
Pyramid 5-7 servings 2 servings 2 servings 3 servings ½
Recommendations
Difference (+/-) -2 -2 -2 -3 +½
2-5
No, it didn't. Pyramid Recommendations were not fulfilled for almost all food groups –
grain/starch, vegetables, fruits and protein/meat.
Yes, I had a very hard time.

The vending machines do not offer a pleasant variety of food – most of the food offered are
unhealthy quick bites and it is completely impossible to plan daily meals with it.
Grain/starch – the only grain/starch option in the vending machine were instant cup noodles
Vegetables/Fruit – completely irrelevant. There are NO vegetables or fruits sold in vending
machines.
Protein/Meat – there are neither nuts or meat sold in vending machines, for very likely reasons
due to freshness and lack of demand.
9. How does this option compare to the way you usually shop for food?
The vending machines offer very limited options, and do not offer fresh foods or healthy
alternatives. This is very different from the way I usually shop for food, which is typically at a
decent supermarket or grocery market.
9a. Would you normally shop here?
Not at all.
9b.Would you plan your daily intake around these foods?
Definitely not.
2-6
Here are six simple strategies to balance your diet and achieve great nutrition.
1. Use the Healthy Diet Pyramid
There are so many types of food you can eat each day and you have to make the right choices to stay well nourished. There is
no one food that can provide all the nutrients your body needs. You have to eat a wide variety of food, all in moderation and in
the right balance.
Made up of four 4 food groups stacked to form a pyramid, the Healthy Diet Pyramid serves as a guide to help you plan a
healthy diet. Follow it and you will achieve a well-balanced diet that provides the nutrients you need, in the right amounts, each
day.
Food Group Number of Servings /Day Example of 1 Serving
• 2 slices bread (60g)
• ½ bowl* rice (100g)
• ½ bowl noodles or beehoon (100g)
Rice and Alternatives 5-7 • 4 plain biscuits (40g)
• 1 thosai (60g)
• 2 small chapatis (60g)
• 1 large potato (180g)
• 1 ½ cup plain cornflakes (40g)
• 1 small apple, orange, pear or mango (130g)

• 1 wedge pineapple, papaya or watermelon (130g)
• 10 grapes or longans (50g)
Fruit 2
• 1 medium banana
• ¼ cup*** dried fruit (40g)
• 1 glass pure fruit juice (250ml)
• ¾ mug** cooked leafy or non-leafy vegetables (100g)

• ¼ round plate+ cooked vegetables
Vegetables 2
• 150g raw leafy vegetables
• 100g raw non-leafy vegetables
• 1 palm-sized piece fish, lean meat or skinless poultry (90g)

• 2 small blocks soft beancurd (170g)
• ¾ cup cooked pulses (e.g. lentils, peas, beans) (120g)
Meat and Alternatives 2-3 • 5 medium prawns (90g)
• 3 eggs (150g)++
• 2 glasses milk (500 ml)
• 2 slices of cheese (40g)
* rice bowl ** 250ml mug *** 250ml cup +10 inch plate
++ While 3 eggs are equivalent in protein content to other items listed under the meat and alternatives group, egg yolks are high in
cholesterol. Thus, eat no more than 4 egg yolks per week.
Wonder why there is a range of servings recommended for the Rice and Alternatives and Meat and Alternatives food groups?
Well, it is to reflect the different needs of individuals. Smaller and more sedentary individuals are better off sticking to the lower
end of the range of recommendations, while bigger and more active people get to eat more servings or portions from these
food groups.
2. Eat enough grains

Popular grain food such as bread, rice, noodles, pasta, biscuits, porridge, ketupat, idli, dhosai, and chapatti are great sources
of complex carbohydrates. They are your body’s preferred fuel to support physical and mental activities. Fill your plate with
enough grains at each meal to stay energized through out the day.
Don’t forget the whole-grains
Eaten with the bran and germ intact, whole-grain food such as oats, wholemeal bread, brown rice, wholegrain noodles and
pasta, deliver more vitamins, minerals, fibre and protective plant chemicals (phytochemicals) than refined grains like white rice
and white bread. So, get the wholesome benefits by eating at least 1 serving of whole-grain food each day.
3. Include fruit and vegetables

Naturally low in fat and rich in vitamins, minerals and fibre, fruit and vegetables add colour, texture and flavour to your diet. With
so many fruit and vegetables in the market, mix and match your choices to get maximum benefit. Remember not to overcook
vegetables, and go for whole fruit rather than juices.
Eat colourful fruit and vegetables

Beyond the ‘greens’ that Mom and Dad told you to eat up, nutritionists now want you to add more colours to your plate with
fruit and vegetables. The natural pigments in fruit and vegetables bring a host of benefits to the human body, protecting us
from many common diseases such as heart disease and cancer.
4. Get sufficient protein

Protein-rich food such as meat, fish, poultry, eggs, milk, yogurt, cheese, lentils, legumes, nuts and seeds are placed at the
third level of the pyramid. This means that while we need these nutrient-rich food, the number of servings recommended is
smaller than that for grain food, fruit, and vegetables. To make a healthier choice, select items lower in fat and cholesterol.
Focus on calcium
Calcium strengthens bones and teeth. Adequate intake throughout life reduces the risk of osteoporosis. The best sources of
calcium are dairy food – milk, yogurt, and cheese. For those who cannot stomach milk and milk products, eat small fish with
edible bones, tofu and green leafy vegetables. Our supermarkets are also teeming with innovative calcium-fortified food such
as milk, soymilk, juices, bread, and biscuits. Add these to your grocery cart to top up your daily calcium intake.
5. Reduce fat, oil, salt, and sugar

Seasonings are placed at the top of the Healthy Diet Pyramid to remind us to use them only in small amounts to make other
wholesome food a little more enjoyable. Pay particular attention to selecting healthier unsaturated fats and oils and minimise
intake of saturated and trans fats. When you buy food at the supermarket or at the restaurant, remember to select items that
are lower in fat, salt and added sugars.
6. Avoid or minimise alcohol
If you enjoy socializing over a drink with your friends, set your limit. Aim for no more that two drinks per day if you are a
woman and three drinks if you are a man. A standard drink is ⅔ can (220 ml) of beer, 1 glass (100 ml) of wine or 1 nip (30 ml) of
spirits. Beer, wine, and hard liquors contain alcohol, a concentrated source of calories. Regular drinking binges make it harder
to keep your weight down.
To view the Recommended Dietary Allowances (RDA) for adults in Singapore, click here.
So Remember...
• Use the Healthy Diet Pyramid to achieve a balanced diet that provides all the nutrients you need each day.
• For better nourishment, eat a wide variety of food and remember to include wholegrains, fruit, vegetables and
calcium-rich food.
• Select healthier food choices that are lower in salt, added sugar and fat (especially saturated and trans fat). Limit
alcohol intake as well.

Lab 2 - Lara DSouza

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Lab # 2

Food Purchasing Options

THE FOOD PURCHASING OPTION 1

Name of Convenience Store: 7-Eleven

No, it did not.

3a. Is this the type of store you normally shop at?

Not regularly, usually in instances of emergencies.

3b. Would these be foods you would normally purchase?

THE FOOD PURCHASING OPTION 2

Name of Health Food Store: Passion Organics Store and Cafe

6a. Is this the type of store you normally shop at?

6b.Would these be foods you would normally purchase?

Yes, but very seldom.

THE FOOD PURCHASING OPTION 3

Yes, I had a very hard time.

9a. Would you normally shop here?

9b.Would you plan your daily intake around these foods?

1. Use the Healthy Diet Pyramid

the right balance.

Food Group Number of Servings /Day Example of 1 Serving

• 1 small apple, orange, pear or mango (130g)

• ¾ mug** cooked leafy or non-leafy vegetables (100g)

• 1 palm-sized piece fish, lean meat or skinless poultry (90g)

cholesterol. Thus, eat no more than 4 egg yolks per week.

2. Eat enough grains

3. Include fruit and vegetables

vegetables, and go for whole fruit rather than juices.

Eat colourful fruit and vegetables

from many common diseases such as heart disease and cancer.

4. Get sufficient protein

5. Reduce fat, oil, salt, and sugar

are lower in fat, salt and added sugars.

to keep your weight down.

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