DESIGN JOURNAL Investigating:

Investigate your diet:

1.

You will need to keep a diary of the foods and drinks that you have consumed for two consecutive days. One day must be a weekend day. This will mean that you will either need to record your d iet on a Friday and Saturday or on a Sunday and Monday. Make sure that you record the quantities as well as the type of food be specific. You will need to use the tables on the following pages to assist you with your information gathering. You need to ensure that you fill in the total amounts and highlight if you are under the recommenced levels.

Example of how to complete the table:

MEAL Milk and milk products

Qty. Food
Strawberry yoghurt Skim milk

Meat and meat alternatives

Qty. Food

FIVE FOOD GROUPS Fruit and Breads and cereals vegetables

Qty.
200 ml

Fats
Qty. Food

Extras E.g. Lollies

Qty.
2 tsp

Food
Orange juice

Qty.
4

Food
Weet-bix

Food
White Sugar

Breakfast

1 tub 200 ml

Food Diary
Day 1 (date): 12/5/11 MEAL Milk and milk products
Qty. Food

Meat and meat alternatives

Qty. Food

FIVE FOOD GROUPS Fruit and Breads and cereals vegetables

Qty. Food Qty. Food

Fats
Qty. Food

Extras E.g. Lollies

Qty. Food

Breakfast

Milk cup

2 Corn Flakes cup

2 tsp

Sugar

Lunch

25g Chicken

25g Assorted Vegetables

Penne Pasta cup

Dinner

Slice of Cheese

25g Chicken

Salad Onion

Bun

Snacks: morning tea, afternoon tea, etc. Daily Total

Recommended allowances 2 serves per day 1 serve = 100ml Milk 100g yoghurt 75g cottage cheese 15g hard cheese 2 serves per day 1 serve = 100g cooked meat 1 cup dried pulses, peas/beans/lentils cup nuts 1 egg

Madarine

25g Shapes 3 Anzac Biscuits

4 serves per day (1 should be fruit) 1 serve = Average size piece of fruit cup vegetables

4 serves per day 1 serve = Slice of bread 1 cup breakfast cereal cup cooked cereal (porridge) cup cooked rice/pasta

Maximum 4 teaspoons 1 serve= 1 tsp margarine/butter or oil 2-3 tsp cream 4 tsp light cream

Occassionally

Food Diary
Day 2 (date): 16/5/11 MEAL Milk and milk products
Qty. Food

Meat and meat alternatives

Qty. Food

FIVE FOOD GROUPS Fruit and Breads and cereals vegetables

Qty. Food Qty. Food

Fats
Qty. Food

Extras E.g. Lollies

Qty. Food

Breakfast

Lunch

10g Cheese

Pieces of Salami

Bread Base

1tsp Tomato Paste

Dinner

25g Chicken

25g Assorted Vegetables 25g Pasta Sauce 1 Mandarine 2 Cookies

Snacks: morning tea, afternoon tea, etc. Daily Total Recommended allowances
2 serves per day 1 serve = 100ml Milk 100g yoghurt 75g cottage cheese 15g hard cheese 2 serves per day 1 serve = 100g cooked meat 1 cup dried pulses, peas/beans/lentils cup nuts 1 egg

4 serves per day (1 should be fruit) 1 serve = Average size piece of fruit cup vegetables

4 serves per day 1 serve = Slice of bread 1 cup breakfast cereal cup cooked cereal (porridge) cup cooked rice/pasta

Maximum 4 teaspoons 1 serve= 1 tsp margarine/butter or oil 2-3 tsp cream 4 tsp light cream

Occassionally

2. Use FoodChoices to analyse and evaluate the 2-day food intake with reference to recommended dietary intakes. Present a printout of the nutritional analysis that compares the nutrient intake with recommendations for your age, gender and level of activity. Your teacher will demonstrate how to use the program and inform you of what results you need to print after inputting your recipe. 3. Analyse your results: You need to analyse the results of your 2 day food intake. Write your analysis in paragraphs and full sentences. Remember to use all of the space provided. a. Once you had analysed the results, did you find that your diet was healthy or unhealthy? Explain areas that surprised you.
I personally believe that my diet was quite an average diet. I was neither completely unhealthy, nor was my d iet the most healthy. Food Choices tells me that I am having too much sodium and vitamin C. I m not getting enough calcium either. The Calcium part didn t surprise me at all as I am not a fan of Calcium at all and rarely eat it regularly. The only calcium I eat sometimes is milk in cereal or ice cream. The vitamin c part really surprised me. I thought the main source of vitamin c was oranges, which I almost never eat. I found out that broccoli is also a source for a lot of vitamin c. I don t eat a lot of br occoli, just enough to have with dinner, but I ate enough to make m vitamin c consumption unhealthy. My sodium intake didn t surprise me a t all because I know that I eat a lot of salt, with almost every meal. This is something that I have been trying to st op for a while now, though. Overall, these were the three problem areas in my diet and together, they make a fairly average diet. I say average because statistically, a lot of people have too much sodium and not enough calcium in their diet.

b. Discuss 3 nutrients were you lacking in OR had a high intake of. Discuss each one and explain why this may be a problem? Sodium was a problem in my diet, sitting at a monstrous 322% more than an average intake of sodium. This is extremely unhealt hy as sodium can affect the
body in many unpleasant ways. Sodium is essentially salt, or at least salt is the most common sodium form. Sodium is also nat urally found in most foods, so having a sodium deficiency is a rare occurrence. Having a diet that is too high in sodium is ve ry perilous as high sodium intake is often associated with high blood pressure. Having a high blood pressure is linked to hardening arteries, which in turn can lead to a stroke or heart att ack. My vitamin c intake was also much larger than expected, being 193% past my SDT (Suggested Dietary Targets). Vitamin C (Ascorbic Acid) is a water-soluble mineral, but we get what we need from our food. Vitamin C helps your body grow and repair tissue in your body. It helps makes collagen, a protein you need to make sk in, cartilage,

tendons, ligaments and blood vessels. Vitamin C heals wounds and repairs bones and teeth. Not getting enough vitamin C is lin ked with heart disease, cancer and even the common cold. Usually, excess vitamin c will be flushed out in urine, but if you eat too much in one hit it can cause nausea, diarrhea and an increased chance of kidney stones. In my diet analysis I found that I ate too little calcium, an essential part in anyone s diet. Food Choices showed that I ate only 26% of what I should be eating each day. Calcium helps keep our bones and teeth healthy and strong. But it also keeps our hearts beating at a stea dy rate, and your blood nerves and muscles working correctly. Not getting enough calcium can result in weak bones and a weak imm une system. You may also develop Osteoporosis, which weakens bones considerably.

c. Look at the food selection models and analyse your diet. (Five Food Groups, the Dietary Guidelines or Eat a Variety of Foods each Day). What foods are you lacking in? What foods should you be eating more of so that your diet fits into the food model?
The five food groups are considered the dietary guidelines for all society to maintain a healthy diet. The five food groups a re grain (breads, cereal and potatoes), Protein (Meat, poultry, fish), Fruits and vegetables, Dairy (Milk, cheese), and fats and sugars (Chips, lollies) We should eat most from the grain section, and the least from the fats and sugars. The five food groups show us that we should have six to eleven servings fr om the grain food group in order to keep a healthy level of carbohydrates. Looking at my food diary, I can see that I only eat 2 -3 servings of grain foods every day. This is under average. To increase this, I may eat more bread or potatoes each day. The ne xt food group is protein, which is meat. The Five Food Groups tell us we should consume meat, eggs and nuts 2-3 times each day. Analyzing my food diary, I found that I met these requirements, having eaten meat twice each day. If you didn t meet this criteria, however, you may need to increase your consumption of eggs, nuts or meat such as fish, chicken or red meat. Dairy is also a very important group in our diet, as it provides calcium for healthy bones. The Five Food Groups tell us we should have 2 -4 servings of dairy each day. Over a day I generally ate 1-2 servings of dairy per day. This is not enough to sustain a healthy level of calcium. To improve on this, I would need to ea t more cheese with lunch or dinner. I would also need to drink milk more often . Fruits are expected to be eaten 3 times a day, while vegetables are eaten 3 -5 times every day. This group provides us with fibre. Looking at my food Diary, I found that I met the vegetable requirement, having consumed 3 -4 servings of vegetables each day. However, I did not meet my fruit quota, having only eaten 1 serving per day. To improve this, one might swap biscuit and chip snacks for a piece of fruit. The last group is fats and sweets. The five food groups say we should eat very little from this grou p. I think I may have eaten a little over that amount. To decrease this, we simply need to cut out extra fatty snacks. Overall, I didn t eat enough fruit, grain or dairy. All these th ings are very important to maintaining a healthy diet. I ate an average amount of protein, vegetables but ate too much fats and sweets.

Bibliography
LoveChef. (2002, December 5). The Five Food Groups. Retrieved from The Love CHef: http://www.thelovechef.com/kids/food_groups.html ReadyEd. (2006, July 10). Healthy Bodies, Happy Kids. Retrieved 2011, from ReadyEd: http://www.readyed.com.au/healthy/the_food_groups.htm

Investigate materials and designs

Investigate recipes that would be suitable for you to eat. Remember to look at the nutrients you are lacking in or have too much of and find recipes that will help you to improve your diet . Your final chosen recipeneeds to be prepared and cooked in 1 hour or less.
What foods should I eat more of? Why? From looking at my diet, I found that I should be eating much more calcium than I currently am. This is because my calcium consumption sat at 26% of what I should have been eating. This is dangerously low for a growing person. Lack of calcium can be the cause of weak bones and diseases like Arthritis and Osteoporosis. What foods should I eat less of? Why? When analyzing my food diary, I saw that I was eating way too much sodium and vitamin C. My sodium Intake was 322% of an average intake and my Vitamin C consumption was 193% of my SDT. This is because eating too much sodium can cause high blood pressure, hardening arteries and leads to heart attacks and strokes. Eating too much vitamin C can cause nausea, diarrhea and an increased chance of kidney stones. Based on your requirements, research 3 recipes that would be suitable and list them below: Brownies: Brownies are an excellent choice to cook for this meal because they are so low in both vitamin C and sodium. Also, if you find the right recipe, they can be quite low in fat. Throw in some nuts and youll also get protein from this me al. Almond Cheesecake Bars: Almond cheesecake bars are quite low in sodium and vitamin C and high in calcium, which works with my need for dairy. However, this recipe contains quite a lot of sugar and fats in it, which would not be beneficial down the track. Frozen Peach Yogurt: This would be a delicious treat to cook. Its very low in sodium, though it does contain vitamin C. This also needs time to freeze, which would take up a lot of time.

Recipe 1: Cashew Brownies

Recipe 2: Almond Cheesecake Bars

Reasons why this recipe would be s uitable for me nutritionally and for my likes/dislikes. This would be a wonderful treat to cook and it suits all my requirements, along with some extra bonuses as well. The recipe has a low sodium and vitamin C content. It also has a fair amount of protei n, containing both eggs and nuts. If you find the recipe, you can get a low fat, delicious brownie recipe. This would be a wonderful snack, which is nutritionally valuable. I also very much like the taste of brownies, so this would be perfect for my diet ary needs.

Reasons why this recipe would be suitable for me nutritionally and my likes and dislikes. This recipe sounds and looks beautiful and very tasty. It fits all my dietary requirements, along with the extra bonus . Its low in sodium and vitamin C, and high in calcium, which suits my dairy requirements. However, this isnt an ideal recipe for many reasons. First, I am not a fan of almonds. Second, this recipe contains quite a lot of fat in it, which is not benefici al, nor does it correspond to the dietary guidelines. The almonds do provide protein though.

Recipe 3: Frozen Peach Yogurt Reasons why this recipe would be suitable for me nutritionally and my likes and dislikes. This recipe definitely fits most of m y dietary needs. Its low in sodium, and high in calcium. But, it does contain vitamin C, which is something I really need to avoid. This recipe would be ideal if it didnt need to freeze. Unfortunately, the freezing process will take much too long and wil l go overtime.

From these 3 recipes, choose the most appropriate one to cook. Recipe chosen (circle) 1 2 3

Explain why it is most appropriate for you. This recipe is the most appropriate for me because it fits all of my dietary needs a s well as being something I will enjoy. Its low in sodium and vitamin C. It contains protein and is low fat. It will also have a wonderful taste, making it something I want to eat.

Glue the recipe

Glue the recipe which you are going to cook here.

1 1/2 c. sugar 1 1/2 c. flour (self-rising) 5 egg whites 2 tbsp. vegetable oil 4 tbsp. cocoa 1 tsp. vanilla 1 c. chopped nuts (optional) Mix sugar, egg whites, vegetable oil, and vanilla together. Add flour and cocoa and stir well. (If batter is too stiff add one or two tablespoons hot water.) Stir in nuts. Spread batter in a 13 x 9 inch baking pan and bake at 350 degrees until done (about 30 minutes). Co ol and cut into squares.

Investigate tools, techniques and safe practices

What equipment will be requir ed to make the recipe and is all of the equipment available? There are a few things that are absolutely necessary for this recipe to be successful. Equipment required: y Mixing Bowl (To hold the ingredients) y Measuring Cups (To have the exact amount of ingre dients) y Knife (To chops cashews and to evenly slice the brownies when cooked) y Mixing Spoon (To ensure the ingredients are well integrated) y Brownie Tray (To cook the brownies) y Baking Paper (To ensure the brownies dont stick to the tray) y Oven (To cook the brownies) y Serving Plate (To present the brownies) y Fork and Knife (To eat the brownies) y Beater (To whip the cream) These are the absolute essentials in order for this recipe and its presentation to be successful. All of these items can be found in the kitche ns.

What skills do I have that will enable me to succeed in making the chosen recipe? Over the semester, we have developed many skills in the kitchen that enable us to cook safely and accurately. Some of these skills will help me cook these brownies. I can accurately read a recipe. Youd be surprised how many people skim over the recipe and end up ruining it. A semester of cooking has taught me to check the recipe multiple times to make sure everything is correct. Knife work is also a skill that I now possess thanks to this semester of cooking. I know how to use a knife properly and take all the necessary safety precautions to ensure no one (including myself) is hurt by the knife Im using. Knife work is a skill that I possess that will allow me to cook this recipe.

What skills and/or techniques will I need to learn to make the dish properly and safely? There are two skills that I need that are necessary for the presentation of these brownies. First, I need to learn how to fan a strawberry. This requir es a knife to slice the strawberry into sections without actually cutting any of it off. I have never done this before, and will

need to learn this technique in order to complete my presentation. I will also need to learn how to whip cream. Its quite a s imple technique. I need to get cream into a bowl and use a beater to make it light and whipped, like the Whipped Cream in a can. This technique will help with my presentation. These are the only skills I need to possess before I do my practical.

What are the risks of using the required equipment and materials? There are always risks when it comes to cooking, which is why we take every precaution to keep ourselves safe and out of harms way. Using a knife can be very perilous as you may cut yourself quite badly and need to get stitches. Using a knife may also put others around you at risk. Using an oven is always a risk as it can burn you every time you touch it. When around an oven, you need to be extra careful and wear protective gloves to keep from burning yourself. Murky dishwater can also pose a risk as there may be a knife in the water and someone may reach in and cut their arms or hands. This is also related to knife safety.

Designing:
After you have investigated materials and the method of making your recipe, devise and sketch presentation designs for your recipe. Your sketch should be in colour and clearly labeled, identifying each item on the plate. Make any other notes around the sketch where applicable. Overall design:

Justify why you have chosen this particular presentation design. You should make particular reference to it being appropriate because of its visual appeal colour, different textures, height , garnish etc. This is a wonderful design for my chosen recipe for many reasons. Its very appealing to behold and its very neat, its not all over the place. Ill explain why I find it to be so visually appealing. First of all, the color. Rather than just leaving it plain and brown, I ha ve included a wonderful array of colors. The colors of the strawberry, the red and green work wonders with the brown and the white of the cream and icing sugar. When someone looks at this, they will see a symphony of colors and it will inspire happiness. The height is another importa nt aspect. Instead of just including one brownie, I have included three, stacked atop each other. This has a nice effect on the visual height of the brownies. It also makes the dish look more generous. I also put the whipped cream in a small bowl, so it wo uld stay fresh and lovely, rather than melting on the plate. I also enjoy the rough, dark texture of the brownies next to the smooth, bright texture of the cream and strawberry.

Production:
Once you have completed your ideas, its time to get started. Write down a list of all ingredients and utensils which you will need to complete this task. You will need to make sure that everything that you will need is available. Ingredients

y y y y y y y

1 1/2 c. sugar 1 1/2 c. flour (self-rising) 5 egg whites 2 tbsp. vegetable oil 4 tbsp. cocoa 1 tsp. vanilla 1 c. chopped nuts (optional)

All these ingredients can be found in the kitchens.

Utensils Equipment required: y Mixing Bowl (To hold the ingredients) y Measuring Cups (To have the exact amount of ingredients) y Knife (To chops cashews and to evenly slice the brownies when cooked) y Mixing Spoon (To ensure the ingredients are well integrated) y Brownie Tray (To cook the brownies) y Baking Paper (To ensure the brownies dont stick to the tray) y Oven (To cook the brownies) y Serving Plate (To present the brownies)

y Fork and Knife (To eat the brownies) y Beater (To whip the cream) y Chopping Board (To chop the nuts) All these utensils can be found in the kitchens.

Risk assessment write a list of possible risks to your health if proper procedure is not followed in handling and storing food for your recipe. How can these risks be prevented? Cutting fingers, cutting others- This can easily happen if one is not paying attention to their food. But, this can also easily be prevented with the correct care. y Keep knife sharp y Point away from others y Dont put knife in sink y Dont try to catch a falling knife There are many other safety tips for knives, but these are the main ones to keep people from hurting themselves. Oven Burns- Ovens get very hot when cooking and if youre careless, you might touch the hot part. This can result in burns. This can be prevented by always staying alert in the kitchen and wearing heat protectant oven mits.

Evaluation:
The evaluation needs to be completed as soon as your task has been completed. Answer the following questions: Did the finished product meet you r dietary requirements? Discuss the protein, fats, carbohydrate, vitamins and minerals. When analyzing my diet I found that I ingested too much sodium and vitam in C, while not having enough calcium. These brownies definitely met those dietary requirements. They had low sodium and almost no vitamin C. The cream on the side provided calcium and the strawberry provided fibre. There was a sufficient source of protein in this recipe as it contained eggs and nuts. This recipe was a low fat one, which makes this a fairly healthy snack. Altogether, this recipe met my dietary requirements while also providing extra benefits such as protein and calcium.
Give your recipe/food presentation design a rating for originality: 5 a completely new design 4 3 based on an existing recipe, but some original ideas 2 1 copy of a recipe Rate the presentation of your dish: 5 excellent presentation 4 3 good presentation 2 1 poor presentation

What are the three best things about the dish you prepared? Discuss y Presentation- the presentation of my brownies, in my opinion, was fantastic. The colors of the strawberry and the brownies and the cream worked so well with each other, it was like a symphony of colors. Everything looked so neat and cl ean and well done that it just needed to be devoured. y Brownies- The brownies were very well cooked, they were soft and moist and

perfectly done. They tasted wonderful as well, all the ingredients even and smooth. Everyone who tasted some said they tasted beautiful. Quality- Everything on my plate had a very high quality, including all the ingredients, which made it easy to present such a wonderful dish. If any of my ingredients had been dodgy, my meal wouldnt have turned out nearly as nice.

Which three aspects need improvement? Discuss y Cashews- The cashews let down the brownies a little bit because I did not intend to use the cashews in the first place. I was hoping for unsalted peanuts, but as there were none, I had to use the cashews, which didnt real ly do anything for the taste of the brownies. y Timing- Next time, I would use my time more efficiently. I was hurrying towards the end because I needed to get my cleaning done as well as present and finish all my cooking. This wouldnt have happened if I ha d timed everything. y Sweetness- Despite the brownies tasting lovely, they still werent very sweet. Next time, I would like to modify this recipe in order to make it a little sweeter by adding some extra sugar. Not so much to affect the healthiness of the m eal, but just enough to give it a sweet edge.

Reflection:
Think about what you have learnt from this design challenge. Investigating Name three things you learnt while doing an investigation? Discuss each one y Healthy Diets- During the Investigation, I learnt all the different aspects of a healthy diet and how many portions and servings one should eat each day of certain food groups. This will of course help me in real life when making choices of what to eat etc. y My Diet- I learnt a few things I didnt r ealize about my own diet, like how much vitamin C I was consuming each day. I also learnt about my high sodium intake and my low calcium level. This will help me in real life by allowing me to cut back or increase these aspects of my diet in order to be he althy. y Consequences- In the investigation, I learnt of all the consequences associated with an unhealthy diet and how to prevent these consequences by cutting back on unhealthy amounts of food. For example, I consume a lot of sodium, which can lead to high blood

pressure and the hardening of arteries, which in turn leads to heart attacks and strokes.

Designing Why did you choose to present your meal the way you did? What did you learn about the design and presentation of food? I chose to present my food in this way because it inspired happiness as it was a symphony of colors. The brightness of the red, green and white worked so wonderfully with the dark brownies. I learnt that you need a range of colors for a dish to really make an impact on someone. Als o, presentation should be kept neat and clean, rather than all over the place with salads and oil.

How could you have improved the way you entered the data into the Food Choices program? I could have been more specific with my measurements of food. Most o f the time I was just guessing how much chicken or vegetables I had had. I should have measured each and every thing before entering the data into the Food Choices program. I also could have put the food into categories (the five food groups) to make navig ating easier.
Producing What did you learn about preparing, cooking and serving foods for yourself with your particular dietary requirements? I found that its quite easy to make meal plans and cook for yourself when you know exactly what youre getting too much and too little of. It was hard to find specific meals with low sodium and vitamin C levels though. But, as long as you know exactly what your dietary requirements are, its easy to shape a recipe around them to fit exactly what you need.

How would you change your production methods if you made another recipe? I would look into more risks associated with cooking and study them in order to not make those mistakes. I would also change my recipe a little to add a little sweetness to my recipe, which I would note in my production journal.

Evaluating How did you use self-evaluation to improve your data input and your food dish?

I used my self-evaluation to think about how I would cook the brownies if I had to cook them again. It also made me think about my time use and how well I work under pressure. It helped me see my

originality when it came to the presentation of my brownies. Overall, the self -evaluation helped me understand how I would go about making brownies next time I did it.

New Learning What skills and knowledge did you learn in this challenge that could help you in the future? During this assignment, I learnt to fan strawberries, which will help in the future when presenting strawberry garnish or any sort of fruit salad or fruit dis h. I also learnt how to whip cream, which would definitely be useful in the future when Im cooking. For example, I may have no canned Whipped cream and need it for a recipe. I now know I could use normal cream and whip it with a beater in order to make Whipped cream. I also learnt that in cooking, clean and neat presentation for food in better than all over the place food. Overall, its been a very beneficial term that has allowed me to learn lots of new techniques and skills.