Biology PBL NUTRIENTS

Done by: Marcel Wong Tan Yu Yang Terre Chua

Contents

Targeted group of students, canteen stall and dishes

Analysis of nutritional content of dishes

Evaluation of nutritional content of dishes

Designing of suitable meal (that provides adequate

nutrition to targeted group of students)

Comparison of designed dishes and original dishes

Targeted students + canteen stall + dishes

Targeted group of students: Hwa Chong Track and Field Mid/Long Distance runners

Why? (a) train for long hours under the sun, often relying on only water for hydration, therefore they require a tailored diet that is specifically targeted at their highly active lifestyle (b) run on non-training days, which can easily lead to fatigue. (c) require a tailored diet to ensure maximum performance without burnout.

Targeted canteen stall: Western Food stall Selected dishes to analyse: (1) Chicken Chop, (2)

Grilled Dory

Analysis of dishesIngredients in selected dishes

1. Chicken chop: 300g chicken thigh meat (skinless) Sauce: sugar, vinegar, tomato sauce, corn starch, dark

soy sauce, Lea & Perrins Worcestershire Sauce 1 crabstick Cucumber and carrot strips 1 bowl of rice (approximately 300g)

2. Grilled Dory: 300g dory fillet Tartar sauce 1 crabstick Cucumber and carrot strips 1 bowl of rice (approximately 300g)

Using the Recipe Analysis function of Health Promotion Board website: we analyses the nutritional value of the 300g of chicken thigh meat (skinless), 1 bowl of rice and 1 crabstick (nutrition from other items in the dish is negligible as compared to the chicken meat, crabstick and rice)

Analysis of dishesNutritional value of Chicken Chop

Ingredients

Energy/calories

Total fat/g

Cholesterol/mg

Sodium/mg

Protein/g

Carbohydrates/g

300g chicken thigh meat, skinless

357 12 249 258 59 0

1 bowl of boiled rice

410 0 0 2 4 45

1 crabstick

90 0 10 610 9 14

Total per serving

857 12 259 870 72 59

Using the Recipe Analysis function of Health Promotion Board website: we analyses the nutritional value of the 300g of dory fillet, 1 bowl of rice, 1 crabstick (nutrition from other items in the dish is negligible as compared to the dory fillet , crabstick and rice)

Analysis of dishesNutritional value of Grilled Dory

Ingredients

Energy/calories

Total fat/g

Cholesterol/mg

Sodium/mg

Protein/g

Carbohydrates/g

300g dory fillet

90 0.7 55 0 20.6 0

1 bowl of boiled rice

410 0 0 2 4 45

1 crabstick

90 0 10 610 9 14

Total per serving

590 0.7 60 612 33.6

59

Dietary requirementsof endurance athletes (e.g. mid/long distance runners)

Endurance athletes in particular benefit from fuel-efficient complex carbohydrates because of the extra calories burned each day. The average runner training for a half marathon and running 20 to 25 miles a week probably needs a daily caloric intake near 2,500 to maintain muscle glycogen stores.

They need to aim for even more total carbohydrates than the suggested 50 percent. Runners need about 60-65% carbohydrate, 20-25% protein, and 15% fat in their meals.

People who are exerting themselves physically need a higher calorie intake than others. So long as you are not overweight, eat more than you did when you were not working out. Aim for roughly 8.5 calories for each kg of body weight. So if you weigh 50kg, consume about 425 calories for every hour that you exercise.

Analysis of dishesEvaluation of nutritional value of dishes

What the dishes are problematic in:

Proteins (should form 20%-25% of meal): (1) Chicken Chop – 50.0% [>20%-25%](2) Grilled Dory – 35.8% [>20%-25%]

Carbohydrates (should form 60%-65% of meal): (1) Chicken Chop – 41.0% [<60%-65%](2) Grilled Dory – 63.0% [=60%-65%]

Fats (should form ~15% of meal):(1) Chicken Chop – 8.0% [<15%](2) Grilled Dory – 0.74% [<15%]

Evaluation of dishes Therefore the chicken chop meal offers an insufficient amount of

fat (easily corrected) and carbohydrates. This is essential as the projected intake of carbohydrates is 19% short. This shortage of carbohydrates is important even though the overall calories output of the meal is in the recommended range as excess protein will be stored as fat and prevent the athlete from performing to the maximum. Thus it can be seen that it is simply unsustainable to consume the same high amount of protein for calories output, especially since glycogen is by far the most efficient fuel for long distance runners.

Likewise, the amount of protein is too excessive in the grilled dory meal. It must be recognised that while the amount of carbohydrates is sufficient in the mass ratio of the meal, the overall calories output is too low at 830 calories short to sustain an athlete. Protein is excessive (may lead to deamination: amino acids are broken down into urea high urea content in urine), encountering the same problem of storage as fats within the body. Thus it can been seen that very little storage of efficient energy-giving glycogen can be stored in the athlete if he takes the grilled dory meal.

Designing of new dish

Meal consists of: Baked potato, Russet, baked without fat (1

small potato, 5 oz.) – high carbohydrates Whole wheat Spaghetti, (plain, cooked, 3/4

cup) – high carbohydrates, low in fat Beef patty, 4oz. – sufficient protein OR Cooked chicken meat, 4 oz – sufficient

protein OR 100g fish fillet – sufficient protein OR Pork loin or tenderloin, 4 oz – sufficient

protein

Evaluation of new dish Firstly, to attain a meal that is high in

carbohydrates, spaghetti will be a more preferable choice than rice because spaghetti contains more carbohydrates than rice. Although there is only a slight difference in the amount of carbohydrates in both spaghetti and rice, whole wheat spaghetti will be an ideal choice as it is low in fat. Since fats will only lower the maximum performance of the athletes, it will be more advisable to eat food that is low in fat. Therefore, whole wheat spaghetti will be an ideal choice since it is both high in carbohydrates and low in fat as compared to rice.

Evaluation of new dish Next, our designed food will also consist of a russet

baked potato that is baked without fat. Some people may argue that solely relying on spaghetti will not provide the sufficient amount of carbohydrates that the athletes need. Therefore, we have chosen to include baked potato in the designed food. Baked potato is especially high in carbohydrates, therefore it will enable the athletes to perform at its maximum. Furthermore, by baking the potato without fat, it will reduce the amount of fat present in the baked potato and hence, our russet baked potato will be both high in carbohydrates and low in fat and this is certainly ideal for the athletes.

Evaluation of new dish Lastly, to provide the sufficient amount of protein

that the athletes need, we will be giving them a choice between beef patty, cooked chicken meat, fish fillet and pork loin or tenderloin. These foods will provide the athletes with just the right amount of proteins that they need. If they receive excess protein, the amino acids may be broken down to form urea (deamination) and lead to high urea content in their urine. Besides the fact that these foods will provide the sufficient amount of protein that the athletes need, adding them to the designed food will also make the food more appetizing.

Evaluation of new dish

Hence, all in all, our designed food will enable the athletes to reach their maximum performance as it is high in carbohydrates, low in fat and consists of the right amount of protein that they need. Furthermore, it is more appetizing as more and more young people nowadays tend to go for western food.

References: http://www.fitlink.com/nutrition-for-distance-runners http://www.halhigdon.com/Articles/Diet.htm http://www.cahealthandwellness.com/articles/proper_

nutrition.php