Nutritional Meal

Done By:Chia Zhong Hao 03Xiong Cheng Jie 33

Target audience

HCI athlete(Track And Field) 15 Years old Weight: 55kg Height: 1.7m Level of physical exercise: training

of 3 times per week Energy needed to maintain:

14858kJ/day

Nutrition needed

Eat a healthy balanced diet. You need to make sure that you eat a variety of foods, including plenty of vegetables, fruits, and whole grain products. Be sure to include low-fat dairy products, lean meats, poultry, fish, and legumes. Drink lots of water and go easy on the salt, sugar, alcohol, and saturated fat.

Nutritional values of food from Western food stall

Food Energy (kJ)

Energy(kcal)

Protein(g)

Carbohydrate

(g)

Fibre(g)

Fat(g)

Calcium Iron Cholesterol(mg)

Chicken Chop (200g)

628 150 32 - 0 4 21 1.5 130

Fish filet (Carp) (200g)

578 138 20 - 0 6 - - 70

Food Energy (kJ)

Energy(kcal)

Protein(g)

Carbohydrate(g)

Fibre(g)

Fat(g)

Calcium(mg)

Iron (mg)

Cholesterol(mg)

Rice (150g)

2273 272 5 59 0.75 0.75 - - 0

Mashed Potato (50g)

222 53 6 32 6 6 - - 16

Sausage(50g)

235 56 4 - 0 5 - - 40

Chicken chunks(50g)

157 38 8 - 0 1 - - 33

Crisp bread (50g)

663 159 5 33 7 1 - - -

Cucumber(3g)

2.1 0.6 0.02 0.11 0.01 0.0033 0.2 - 0

Carrots(2g)

3.4 0.8 0.002 0.18 0.02 0.2 - 0.004

Our meal

Meals: Chicken chop + sausage + cucumber +

carrots + rice = 3142 kJ Fish fillet + chicken chunks + cucumber +

carrots + rice = 3014 kJ There are a lot of students eating from the

Western Food stall as they like to eat more meat and less vegetable. Although the food that is provided gives enough energy for an athlete from the meat product, it does not show a balanced diet. The meals at the Western Food Stall do not give adequate nutrition as 98% of the food is meat and rice. This produces lots of cholesterol and fats, which does not show a healthy balanced diet.

Designated Meal

Food Energy (kJ)

Energy(kcal)

Protein(g)

Carbohydrate(g)

Fibre(g)

Fat(g)

Calcium

Iron Cholesterol

(mg)

Rice (150g) 2273 272 5 59 0.8 0.8 8 - 0

Macaroni, boiled (200g)

1292 283 9 57 3 1 - - 0

Cheese, cheddar, reduced fat, reduced salt (20g)

208 52 4 0 0 4 - - 11

Milk, whole, recombined, UHT (100g)

402 100 46 13 0 7 - - 13

Food Energy (kJ)

Energy(kcal)

Protein(g)

Carbohydrate(g)

Fibre(g)

Fat(g)

Calcium

Iron Cholesterol

(mg)

Mushrooms, canned, drained (50g)

53 12.5 0 2.5 1.5 0 - - 0

Melon (1 slice)

150 36 0.54 9 0.8 0.14 6 0.17 0

Sbarro salad: Green Garden Salad

(286g)

265 11.2 10.2 2.8 0.6 50 1.4

Broccoli (50g) 70.5 17 1.4 3.3 0.2 24 0.4 0.37 0

Benefits of our meal

Large amount of protein from the dairy products and meat products

A more carbohydrate-based meal rather than a fat-based meal

Milk is good for bones (growth) and has high protein. A good drink after a meal too.

Low cholesterol so that the student’s body shape can be taken care of

More fruits and vegetables (2+2 servings) provided, giving a healthy balanced nutrition.

Vegetables gives more nutrition in terms of iron and calcium

Furthermore, macaroni, cheese cheddar and salad are from the western culture, suiting the name of the stall.

References

http://www.nutritiondata.com/ http://www.hpb.gov.sg/ www.diethealthclub.com/ nutrition.about.com/ www.fitwise.com/Healthy_Diet.asp www.health.gov.au/internet/

healthyactive/publishing.nsf/Content/recommended-daily-servings