1. Changes to HCI Canteen A vegetarians point of view

2. Background Information Topic: Nutrients Target Audience: Vegetarian Students Age Group: 13-16 Level of Activity: Normal (not in intensive training) Stall selected: Economic Rice Stall

3. Vegetarian food served at schools economical rice stall Stir-fried bean sprouts with chilli Stir-fried cabbage with tunghoon and carrot Curry potato Fried tofu with spring onion Chinese mushroom Fried kangkong

4. Stir-fried bean sprouts with chilli Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Calcium (mg) Iron (mg) 279 9 24 11.8 3.8 6 0 823 80 2.52

5. Stir-fried cabbage with tunghoon and carrot Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Calcium (mg) Iron (mg) 76 2 6 2.7 2.5 3 6 418 54 0.60

6. Curry potato Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Calcium (mg) Iron (mg) 791 29 60 14.3 13.9 35 12 668 139 4.64

7. Fried tofu with spring onion Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Calcium (mg) Iron (mg) 215 13 18 7.9 1.2 1 0 719 203 5.08

8. Chinese mushroom Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Calcium (mg) Iron (mg) 412 19 1 0.2 19.3 80 0 243 50 4.99

9. Fried kangkong Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Calcium (mg) Iron (mg) 396 9 31 13.2 6.6 20 36 2184 432 4.80

10. What consists of an ideal vegetarian meal? Protein Proteins: One should not be lacking in this area as long as they receive enough calories(energy) to support growth.Since our target does not consume milk, which is a good source of protein, he could eat other sources such as beans, bread, nuts and also cereal. Fruits would not be a good choice in this case as they are not rich in protein. Amount needed: 0.8 grams per kilo we weigh Iron Being a teenage, the need for this nutrition will be quite high. To enhance the absorption of iron in the food, one should consume more vitamin C(present in citrus food eg. orange). Foods that contain good amount of iron are broccoli, raisins, watermelon, spinach and more... Amount needed: 14mg for male, 30 mg for female. Vitamins (B12) B12 is need for pure vegetarians as it is found only in meat products. It can be found in cereals, some fortified soy milk and yeast flakes. It is need to make proteins. Other Vitamins like D can be obtain by eat fruits or staying under the sun (to hands, arms, and face for 5 to 15 minutes per day). Amount needed(B12): 2.4 microgram

11. Calcium At this age, one will be growing a lot, especially his bones. Also, one's bone density will be determined at this age hence it is important to get 3 more sources of calcium. However our target does not consume milk therefore he should consume other foods like calcium sulfate, vegetables such as collard greens, mustard greens, and kale, and calcium-fortified soy milk and not to mention orange juice. Amount needed: 1300mg per day. Zinc Because of the lower uptake of zinc from plant foods, vegetarians should attempt to meet or exceed the zinc RDA.

12. Vegetarian Food Pyramid Eat occasionally or in small quantities (not for pure vegetarian) Eat daily Eat at every meal

13. Optimum Vegetarian Health Standard adult vegetarian diets (which are low in fat and high in fibre) can fill up infants (under 5 years) before they have ingested sufficient energy and nutrients. So vegetarian diet plans for infants should include fewer high-fiber foods and more energy and nutrient-dense foods. A vegetarian diet is fine for children and provides all the nutrients required for normal growth and development. Vegetarian kids are similar in height and weight to non-vegetarian kids and are less likely to be overweight. Sources include: US Department of Agriculture American Dietetic Association UK Food Standards Agency

14. Therefore…? Suggested Ideal Meal 1 Bowl of Mung(Green) Bean and Butternut Squash Soup 1 Serving of Baked Oatmeal with Cranberries and Walnuts 1 Serving of Bean Burritos OR 1 Serving of Fried Tempeh 1 Serving of Eggplant Gratin 2 Servings of Rice

15. Sources http://img.timeinc.net/recipes/i/recipes/ck/bean-burritos-ck-1031687-x.jpg http://farm2.static.flickr.com/1029/1067248341_98d5054678.jpg http://nutrition.preschoolrock.com/uploads/images/oatmeal%20breakfast%20 bar.jpg http://nutrition.preschoolrock.com/uploads/images/oatmeal%20breakfast%20 bar.jpg http://www.saborpcs.com/eggplant_gratin.jpg http://74.53.234.194/~parsnip2/wp-content/uploads/2007/07/tempeh- reuben_450.jpg http://74.53.234.194/~parsnip2/wp-content/uploads/2007/07/tempeh- reuben_450.jpg http://www.annecollins.com/vegetarian-diet-nutrition.htm http://74.86.66.197/~azcookbo/wp-content/uploads/2008/03/rice- strained2.jpg http://74.86.66.197/~azcookbo/wp-content/uploads/2008/03/rice- strained2.jpg http://www.epigee.org/healthy_veg.html