1. Nutritional Meal Done By: Chia Zhong Hao 03 Xiong Cheng Jie 33

2. 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

3. 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.

4. Nutritional values of food from Western food stall FoodEnergy (k J) Energy (kcal) Protein (g) Carbohyd rate (g) Fibre (g) Fat (g) CalciumIronCholesterol (mg) Chicken Chop (200g ) 62815032-04211.5130 Fish filet (Carp) (200g ) 57813820-06--70

5. FoodEnergy (kJ) Energy (kcal) Protein (g) Carbohydrate (g) Fibre (g) Fat (g) Calciu m (mg) Iron (mg) Cholesterol (mg) Rice (150g) 22732725590.75 --0 Mashed Potato (50g) 2225363266--16 Sausage (50g) 235564-05--40 Chicken chunks (50g) 157388-01--33 Crisp bread (50g) 66315953371--- Cucumber (3g) 2.10.60.020.110.010.00330.2-0 Carrots (2g) 3.40.80.0020.180.020.2-0.004

6. 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.

7. Designated Meal FoodEnergy (kJ ) Energy (kcal) Protein (g) Carbohydrate (g) Fibre (g) Fat (g) Calci u m IronCholest er ol (mg) Rice (150g)22732725590.8 8-0 Macaroni, boiled (200g) 129228395731--0 Cheese, cheddar, reduced fat, reduced salt (20g) 208524004--11 Milk, whole, recombi ned, UHT (100g) 402100461307--

8. FoodEnergy (k J) Energy (kcal) Protein (g) Carbohydrate (g) Fibre (g) Fat (g) Calci u m IronCholest er ol (mg) Mushrooms, canned, drained (50g) 5312.502.51.50--0 Melon (1 slice) 150360.5490.80.1460.170 Sbarro salad: Green Garden Salad (286g) 26511.210.22.80.6501.4 Broccoli (50g) 70.5171.43.30.2240.40.370

9. 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.

10. References  http://www.nutritiondata.com/ http://www.nutritiondata.com/  http://www.hpb.gov.sg/ http://www.hpb.gov.sg/  www.diethealthclub.com/ www.diethealthclub.com/  nutrition.about.com/  www.fitwise.com/Healthy_Diet.asp www.fitwise.com/Healthy_Diet.asp  www.health.gov.au/internet/healthy active/publishing.nsf/Content/recom mended-daily-servings www.health.gov.au/internet/healthy active/publishing.nsf/Content/recom mended-daily-servings