1. Done by: Bernard Chng 3S303 Kenneth Leong 3S305

2. Introduction  For our project, we have decided to design a diet for athletes in Hwa Chong  We will assessing the western food stall in the canteen  Come up with a food suitable for athletes in Hwa Chong

4. Carbohydrates  Athletes benefit the most from the amount of carbohydrates stored in the body.  Carbohydrates provide 40 to 50 percent of the energy requirement. Carbohydrates yield more energy per unit of oxygen consumed than fat  Food source: Potatoes, orange juice, oatmeal, ham, tomato, milk, cheese  Recommended daily intake: Around 130g per day for average adults, however, atheletes need more than these, so the meal must contain at least 250g of carbohydrates

5. Proteins  After carbohydrates and fats, protein provides energy for the body.  Exercise may increase an athlete's need for protein, depending on the type and frequency of exercise.  Extra protein is stored as fat. Therefore, an athelete must not consume too much protein  Food source: Milk, lean meat  Recommended daily intake: The average adult needs to consume only 40 grams of dietary protein per day, however for atheletes, they need to build up muscle mass and thus need about 50 to 60g of protein.

6. Fats  Fat also provides body fuel. However, for short distance sprinters, most of their energy will come from carbohydrate and fats only add to their body mass, hence slowing them down.  Food source: Milk  Recommended daily intake: Should contain less fats.

8. Western food stall  We have chosen to analyze the chicken chop sold in the western food stall

9. Components of foodNutritional Value One piece of boiled chicken (about 100g) 13g of carbohydrates 23g of proteins, 20g of fats Rice82g of carbohydrates, 6g of proteins 0.8 g of fats a few slices of cucumber and carrot (15g) 3g of carbohydrates, 1g of protein Mushroom sauce3g of carbohydrates 2g of proteins

10. Evaluation of food  Total amount of nutrients - Carbohydrates 100g - Proteins 29g - Fats 20.8g  This meal contains just enough carbohydrates which is 100g compared to the daily requirement of 250g to 300g, and the proteins are also plentiful, which is half of the daily requirement of proteins. However, there is a large about of fats in the chicken and this is more than 10% of what is in the food, therefore, this food is quite fatty, and may affect the athletes performance.

12. Components of foodNutritional value Baked potato 46g of carbohydrates, 4g of protein Milk (244g) 12.8g of carbohydrates 7.9g of proteins, 0.5g fat Fruit Banana 51 grams of carbohydrates, 1.2g of protein Mixed Vegetables 16g of carbohydrates, 3g of protein 1g of fat BBQ pork sandwich 11g of carbohydrates, 19g of proteins 1g of fat

13. Evaluation of proposed food  Total nutritional value of proposed food: Carbohydrates 136.8g Proteins 36.1g Fats 2.5g Therefore, this food is a better choice for atheletes as it contains 136g of carbohydrates, compared to the recommended daily intake of 250g, hence the rest of the required carbohydrates can be taken in by the other two meals. It also contain 36g of proteins, which is almost half of the recommended daily intake of 50-60g. The rest of the proteins can easily be taken in by the other two meals. the amount of fats is acceptable as it is less than 10% of the total mass of the food.

14. Conclusion  Our proposed food is better when compared to the chicken chop sold by the western food stall in the canteen.  This is because in our proposed food, there is a higher amount of carbohydrates and proteins than the chicken chop sold in the canteen. Besides this, our proposed food is also contains less fats than the chicken chop.

15. References  http://www.annecollins.com/calories/calories-chicken.htm http://www.produceoasis.com/Items_folder/Vegetables/Cuke.html http://www.produceoasis.com/Items_folder/Vegetables/Carrot.html http://www.eiu.edu/~dining/nutrition_calc.php http://www.ext.colostate.edu/PUBS/FOODNUT/09362.html http://www.annecollins.com/calories/calories-chicken.htm http://www.produceoasis.com/Items_folder/Vegetables/Cuke.html http://www.produceoasis.com/Items_folder/Vegetables/Carrot.html http://www.eiu.edu/~dining/nutrition_calc.php http://www.ext.colostate.edu/PUBS/FOODNUT/09362.html