A healthier alternative

Alternative for Carbonara pasta with bacon and omelette

Sixty-eight percent of bacon's calories are fat, with half of that fat being saturated. Research has shown that eating foods with high levels of saturated fat can lead to a higher risk of developing heart disease and stroke. Hence, I would be using teriyaki chicken instead of bacon as it a healthier option.
Olive oil is healthier than cream sauce as it contains less calories and is more nutritious.

Carbonara pasta (Original)	Fettuccine with vegetables (Alternative)
Bacon	Teriyaki chicken
Omelette	Vegetables such as broccoli and asparagus
Cream sauce	Olive oil

Reflections on my eating habit

I think that my eating habits are rather healthy but I should try to cut down on my sugar intake. For example eating healthier snacks like plain biscuits instead of oreo cookies and if possible, I should have a heavier meal so that I wouldn't feel so hungry and snack in the afternoon. On the other hand, for breakfast instead of having chocolate milk, I should drink plain milk instead. In other words I should try to consume less food which contain chocolate as chocolate is fattening and unhealthy. Other than that, I think that I have the appropriate amount of vegetable and fruits servings.

The suggested nutritional tools were quite helpful in providing me the information on how to eat right. For example, it helped me to understand the servings of different kinds of food I should be consuming every day. In addition to that, it taught me to eat in moderation in order to maintain a healthy diet.  After looking through the nutritional tools, I’ve learnt that leading a healthier life isn’t that hard and all it take is self-control, discipline and not giving into temptation.

My one dish meal is much healthier than the original. Firstly, I will be replacing bacon and ham with vegetables. Vegetables are much healthier as most vegetables are naturally low in fat and calories and have no cholesterol. On top of that, it contains a lot of nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Secondly, I will be using olive oil to fry the vegetables instead of normal cooking oil. Compared to normal sunflower or canola oil, olive oil contain the greatest amounts of polyphenols, which are powerful antioxidants that can further promote heart health and minimize the risk for disease. Therefore I think my modified dish is healthier.

Recipe for my modified dish

Teriyaki chicken fettuccine 

Ingredients needed

• 1/2 tablespoon olive oil
• 1 clove garlic, finely chopped 
• 250g of broccoli
• 1/2 bunch asparagus
• 4 cherry tomatoes
• 2 mushrooms
• parsley
• 250g of fettuccine 
• pinch of salt 
• ground black pepper
• teriyaki sauce 
• 150g of chicken 

Steps 

1. Marinate chicken and leave it in fridge for 20 minutes
2. Place olive oil, garlic in large frying pan, cook over very low heat 
3. Discard coarse broccoli stems and cut the rest of the broccoli into small florets 
4. cut the asparagus into smaller pieces 
5. stir fry the broccoli for 2 minutes 
6. add the asparagus and mushrooms and stir fry fro a few minutes
7. While they are cooking, biol a pot of water and add in fettuccine 
8. Stir fry the chicken and slice it into strips 
9. Mix chicken strips into the rest of the fettuccine 
10. Add in the vegetables and mushrooms 
11. Top the fettuccine with parsley and ground pepper