1. Nutrients Problem-Based Learning Ho Bang Ying3A1 Ng Jun Da3A1

2. Targeted Group Males Long distance runners Run an average of 10km a day 15 years old Around 5 feet 5 inches tall Weight of 50kg Very active lifestyle BMI: 18.4

3. Dietary Needs On average 2,400-3,500 calories per day is needed Carbohydrates have to be at least 60%-70% of audience’s diets Equates to 350-450 grams of carbohydrate per day Proteins are also needed A 50kg male long distance runner needs at least 60g of protein a day Water and other fluids are also important to keep them well-hydrated 8 to 10 glasses of water per day is required

4. Food from the Canteen A typical meal for the student will be from the Chicken Rice Stall: Chicken Rice with chili and a chicken sausage and bean sprouts

5. Food Assessment – Chicken Rice with Chili Edible Portion: 88% Per Serving: 382 g – Beansprouts with salted fish, stir-fried Edible Portion: 100% Per Serving: 75.9 g – Chicken Sausage Edible Portion: 100% Per Serving: 272 g

6. Chicken rice with chilli Beansprouts stir- fried Chicken Sausage Total Energy (kcal) 60789411 1107 Protein (g) 25546 76 Total Fat (g) 237 53 Dietary Fiber 2.01.34.1 7.4 Carbohydrate (g) 7524 81 Cholesterol (mg) 69361 133 Sodium (mg) 12876924,012 5991

7. Evaluation -Dish is not suitable are long distance runners -Insufficient carbohydrates -Excessive sodium -Unhealthy

8. Revised Food Our proposed meal will be as follows: A plate of spaghetti with tuna meat sauce with a crispy pork floss topping, a banana muffin and a glass of watermelon juice

9. Food Assessment – Plate of Spaghetti with tuna meat sauce Edible Portion: 100% Per Serving: 491.7 g – Crispy Pork Floss Edible Portion: 100% Per Serving: 230 g – Banana Muffin Edible Portion: 100% Per Serving: 70 g – Watermelon Juice Edible Portion: 100% Per Serving: 434g

10. Spaghetti,Pork floss, crispy Muffin, banana Juice, watermelon, freshTotal Energy (Kcal) 804 902 277 95 2078 Protein (g) 42 74 4 0 120 Total Fat (g) 19 12110 42 Dietary Fibre (g) 7.8 6.9 0.6 0.4 15.7 Carbohydrates (g) 105 120 31 23 279 Cholesterol (mg) 49 31 42 0 122 Sodium (mg) 4443,144 180 100 3868

11. Evaluation - Much More Energy -More proteins -More fibre -More carbohydrates -Lesser fats -Lesser cholesterol -Lesser sodium -Hence healthier and energy-sufficient

12. Cost of Meal Spaghetti  S$1.80 Banana Muffin  S$1.20 Watermelon Juice  S$1.00 Total Cost  S$4.00

13. References www.hpb.gov.sg/hpb/default.asp?pg_id=1016 www.howtobefit.com/diet-checklist-distance-runners.htm www.thestudentroom.co.uk/showthread.php?t=567908 www.coolrunning.com/engine/2/2_1/162.shtml www.wikispaces.com