1. BIOLOGY PBL Ng Jing Hao 3S314 Goh Chin Yee 3S304

2. TARGET AUDIENCE Students in the track and field, specifically discus throwers

3. OBJECTIVES Analyse the dietary needs of these students in the aspect of Age group (13 years to 16 years) Level of activity Specific nutrition needed Assessing the Yong Tau Foo Stall in our school for Nutritional value If it is adequate for discus throwers Design a meal for these people in these aspects: Realistic More balanced nutrition compared to the Yong Tau Foo Stall Costs Compare the designed meal to the Yong Tau Foo Stall and state its benefits

4. BACKGROUND RESEARCH - CARBOHYDRATES Best fuel sources for athletes Provides energy; initial fuel source In short-burst, high intensity events such as sprinting, jumping as well as discus throwing, carbohydrates provide 100% of the energy The body stores limited amounts of carbohydrates as glycogen

5. BACKGROUND RESEARCH - CARBOHYDRATES Physical training and a diet rich in complex carbohydrates help athletes to store more glycogen and to use its limited supply sparingly Complex carbohydrates come from food such as: Spagahetti Potatoes Lasagna Cereals And other grain products When glycogen supply runs low, athletes become fatigue and performance suffers

6. BACKGROUND RESEARCH - PROTEINS Building blocks of the body Consists of amino acids that form muscles, bones, tendons, skin, hair and other tissues Athletes need protein primarily to repair and rebuild muscle that is broken down during exercise Also help to optimize carbohydrate storage in the form of glycogen Not an ideal source of fuel for exercise

7. BACKGROUND RESEARCH - PROTEINS Sources of proteins: Meat Fish Eggs Vegetables Fruits Nuts

8. BACKGROUND RESEARCH - FATS Essential nutrient for optimal health Store fat provides cushion and insulation to internal organs Moves Vitamins throughout the body Largest reserve of store energy available for activity

9. BACKGROUND RESEARCH - FATS Types of dietary fats Saturated fats (Too much of these may cause health problems) Meat Egg yolks Yoghurt Cheese Butter Milk Unsaturated fats Usually found in plant food sources Brings health benefits Athletes should aim to eat more food containing more unsaturated fats

10. BACKGROUND RESEARCH - MINERALS & VITAMINS Minerals Inorganic elements that aid in the formation of strong bones Cannot be made by the body; they are provided by the food we eat Vitamins Organic compounds that help regulate fat, carbohydrate and protein metabolism in the body Cannot be made by the body; they are provided by the food we eat Not an energy source, but play a vital role in releasing energy stored

11. DIETARY NEEDS High carbohydrate intake to cope with training load About 1.4-2.0 grams of carbohydrates per kg of body weight Normal intake of proteins About 1.4-1.8 grams of proteins per kg of body weight Normal intake of fats as well High intake of vitamins and minerals Athletes should take in as much vitamins and minerals as possible

12. NUTRITIONAL VALUES - YONG TAU FOO FoodEnergy/kJProtein/g Total Fat/g Carbohydrate/gCalcium/mgIron/mg Vitamin C/mg Bee Hoon4534204243463.070 Fish Ball7120180.13N.A Crab Stick67202210.06N.A Bitter Gourd filled with fish paste 36200110.412 Tofu filled with fish paste 264740711.180 Dried Seaweed16003200.504 Dry Shrimp Dumpling 5032123531033.070 Chinese Sausage2519191280.500 Beancurd Skin, Deep Fried 79370130.770 Chilli Sauce64252431.670 Red Sauce2301480.390 Laksa Soup6342437511923.792

13. PROPOSED MEAL Yong Tau Foo allows individuals to order the ingredients he wants Added in other kinds of food such as drinks to complement the needs of the discus thrower Emphasis on carbohydrates and vitamins Carbohydrates – main source of energy Vitamins – aid in releasing of energy

14. PROPOSED MEAL Orange/ Watermelon Juice (Optional) Source of vitamins Bee Hoon Main source of carbohydrates Laksa Soup May be unhealthy, but provides both carbohydrates and vitamins Dry Shrimp Dumpling Source of carbohydrates Chinese Sausage Source of carbohydrates Chocolates (Optional) High source of carbohydrates

15. PROPOSED MEAL Total costs $1.50 + $0.50= $2.00(Without Orange Juice and Chocolates) 4 ingredients: $1.50 Bee Hoon: $0.50 Orange Juice: $1.00-$1.50

16. REFERENCES http://www.hpb.gov.sg/hpb/default.asp?pg_id=101 6 http://library.thinkquest.org/11960/miracle/sports.htm#discus http://www.bupa.co.uk/health_information/html/h ealthy_living/lifestyle/exercise/diet_exercise/vita mins.html http://sportsmedicine.about.com/od/sportsnutritio n/a/Fat.htm http://sportsmedicine.about.com/od/sportsnutritio n/a/Protein.htm http://www.pioneerthinking.com/athnutrition.ht ml http://www.ext.colostate.edu/pubs/foodnut/09362. html