BIOLOGY PBLNg Jing Hao 3S314

Goh Chin Yee 3S304

TARGET AUDIENCE

Students in the track and field, specifically discus throwers

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

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

BACKGROUND RESEARCH - CARBOHYDRATES

Physical training and a diet rich in complex carbohydrates help athletes to store more glycogen and to use its limited supply sparinglyComplex 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

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

BACKGROUND RESEARCH - PROTEINS

Sources of proteins:MeatFish EggsVegetablesFruitsNuts

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

BACKGROUND RESEARCH - FATS

Types of dietary fatsSaturated 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

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

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

NUTRITIONAL VALUES - YONG TAU FOO

Food Energy/kJ Protein/g Total

Fat/g

Carbohydrate/g Calcium/mg Iron/mg Vitamin

C/mg  

Bee Hoon 4534 20 4 243 46 3.07 0

Fish Ball 71 2 0 1 8 0.13 N.A

Crab Stick 67 2 0 2 21 0.06 N.A

Bitter Gourd filled

with fish paste

36 2 0 0 11 0.41 2

Tofu filled with fish

paste

264 7 4 0 71 1.18 0

Dried Seaweed 16 0 0 3 20 0.50 4

Dry Shrimp

Dumpling

503 21 23 53 103 3.07 0

Chinese Sausage 251 9 19 12 8 0.50 0

Beancurd Skin,

Deep Fried

79 3 7 0 13 0.77 0

Chilli Sauce 64 2 5 2 43 1.67 0

Red Sauce 23 0 1 4 8 0.39 0

Laksa Soup 634 24 37 51 192 3.79 2

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

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

PROPOSED MEAL

Total costs $1.50 + $0.50= $2.00(Without Orange Juice and

Chocolates)4 ingredients: $1.50Bee Hoon: $0.50Orange Juice: $1.00-$1.50

REFERENCES http://www.hpb.gov.sg/hpb/default.asp?pg_id=10

16

http://library.thinkquest.org/11960/miracle/sports.htm#discus

http://www.bupa.co.uk/health_information/html/healthy_living/lifestyle/exercise/diet_exercise/vitamins.html

http://sportsmedicine.about.com/od/sportsnutrition/a/Fat.htm

http://sportsmedicine.about.com/od/sportsnutrition/a/Protein.htm

http://www.pioneerthinking.com/athnutrition.html http://www.ext.colostate.edu/pubs/foodnut/

09362.html