1. Huang Yibin 3S4 (9) Nutrients PBL

2. Target Audience [Canoeing] • Canoeing trainings burn a huge amount of energy food intake must match up to the energy used. • Two different types of canoeing trainings – land and water. • Land trainings include push-ups of up to 30 times, running long distances and also gym training with weights and the artificial canoeing machine • Water trainings are at MacRitchie reservoir where they will canoe for up to 4 hours, totalling up to 10km. • Canoeist must have meals that are rich in calories to support their intensive training • Activities mostly involve arm muscles, biceps and triceps so the meal must: • Provide calories through high amounts of carbohydrates and low amounts of fats • High in protein to keep up the muscle mass • Low fat intake to prevent getting fat and giving them a disadvantage during competition

3. Optimum Diet Intake • The Basil Metabolic Rate (BMR) of an individual can be used to calculate the daily calorie requirements • BMR is the rate of metabolism when one is awake but at rest to carry out essential processes that keep him alive. • BMR = 66 + (13.7 x weight (in kg)) + (5 x height (in cm)) – (6.8 x age in years) • Assuming average canoeist is 55kg in weight and is 174cm tall: • 66 + (13.7 x 55) + (5 x 174) - (6.8 x 15) = 1587.5 [BMR] • Moderate exercise (3-5 days per week): BMR x 1.55 (canoeists have 4 trainings a week) • Canoeists train 3-4 times a week, so1587.5 x 1.55 = 2460.625 calories are needed a day. • Optimum protein intake is calculated via a percentage (15% - 30%) of the total amount of calories he needs a day. • Assume the canoeist needs to have 25% of his calorie intake through proteins. • (Calories needed a day x % intake of protein) / 4 = Protein intake per day (in grams) • (2460.625 x 0.25) / 4 = 153.8g • Fat intake should also be limited to 30% or less to prevent excess fat. Saturated fat should also account for no more than 10% of the total fat intake. • (2460.625 x 0.3) / 9 = 82.02g (saturated fat must not exceed 8.202g) • Carbohydrate intake accounts for the remaining 45% • (2460.625 x 0.45) / 4 = 276.82g

4. Dietary importance ofdifferent food types • Food has two main important roles: • Provide energy for respiration (ATP) • Repair of damaged tissues production of new cells • Balanced diets consist of the correct amounts and properties of all/essential nutrients. • Balance between carbohydrates and fats. • Carbohydrate-rich meals provide instant energy (eg. Glucose) but the amount of energy released is low. Fat-rich meals release a lot of energy • We can calculate each type food’s metabolisable energy intake (MEI) by multiplying the total amount of energy contained in a food item by 85%

5. Dietary importance of differentfood types [Carbohydrates] • Body’s main source of energy • Brain only uses carbohydrates. • Forms supporting structures • Converted to other organic compounds such as amino acids and fats. • Used in the formation of nucleic acids (DNA) and synthesis of lubricants like mucus. • Deficiency: Fatigue will occur and muscle tissue will start breaking down. [Carbohydrates release 4 kcal/g of energy. ]

6. Dietary importance of different food types [Fats] • Fats make up many cells as part of the cell membrane (phospholipidbilayer). • Uses: • Helps to maintain body temperature by acting as an insulator to prevent heat loss and delays hunger pangs. • Serves as a protection against shock and injury • Reduce water loss through the oily secretions from glands in the skin that form a layer over the skin surface. • Unsaturated fats can reduce the levels of saturated “bad” fats. • It contains the largest amount of energy of all food types and thus, is an efficient source. • Can be used for long-term storage of energy in adipose tissue and is also a solvent for fat-soluble vitamins and sex hormones. [Fats release 9 kcal/g of energy. ]

7. Dietary importance of different food types [Proteins] • Uses: • Synthesis of protoplasm, enzymes and hormones • Growth and repair of worn-out cells and formation of antibodies to fight diseases. • Maintains strong hair, skin and teeth and also blood, organs and tendons.

8. Dietary importance of differentfood types [Vitamins C&D]

9. Dietary importance of differentfood types [Calcium and Iron]

10. Dietary importance of different food types [Calcium and Iron deficiencies]

11. Dietary importance of different food types [Roughage/Dietary Fibre] • Fibres are mostly carbohydrates but they cannot be digested by the human body • Does not contribute to the calorie intake of our body • Mostly derived from plants, a common component of their cell wall. • Intake: Around 30g of fibre a day • Dietary fibre helps in excretion of solid waste by providing bulk for stool formation and thus hastening the passage of the stool through the colon. Also increases the peristalsis of the colon. • Insoluble fibre also helps to satisfy appetite by creating a full feeling. • Some studies also indicate that soluble fibres may play a role in reducing the level of cholesterol in the blood, thereby lowering risks of cardiovascular diseases.

12. Dietary importance ofdifferent food types [Water] • Essential for life. • Blood is more than ¾ water and many other bodily fluids like urine and saliva are aqueous • Many processes in the body take place in a water medium • Water lubricates and prevents damage to the joints and other organs • Also helps in maintaining our body temperature of 37°C through sweating

13. Targeted Meal: Fish with Mashed Potato (Western Stall)

14. Rationale For Changing • Based on the three meal a day diet, the meal should provide up to 1/3 the total amount needed by the canoeists • The meal provides slightly less than 1/3 of the total amount of calories needed by a canoeist each day. • Ideally, it should have around 400 calories more. • Protein in the meal must also be increased as it does not meet 1/3 of the requirement. • Fat content in the meal should also be lowered.

15. Proposed Meal: Fish with Brown Rice

16. Improvements • We increased the portions of chicken for increasing calorie intake. • Increasing the amount of chicken pieces also provides more protein for the canoeists and not overload them with fats at the same time. • Removed the mashed potato as it is high in fat • Replaced it with brown rice which can give the same amount of energy, not forgetting that it is very healthy too. • Vegetables are added for a balanced diet as they are high in protein and dietary fibre • Long beans would replace the baked beans which is processed food and is rather unhealthy. The baked beans also do not provide any significant nutritional value.

17. Fish with Brown Rice • Meal would cost $3.00 to cover up for the extra chicken. The rice and long beans are replacements for the old items so there is no price increase there. • Preparation would also not be a problem as brown rice and long beans is fairly easy to cook, and the increase in chicken would just need to cook more, no extra recipe needed. • The meal: • meets the nutritional targets of raising the amounts of calories and protein • Reduces the amount of fats inside. (Allow the canoeists to stock up on energy first during lunch before going into their physically intense training in the afternoon. )