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PROBLEM-BASED
LEARNING - NUTRIENTS
Khoo Chun Yuet 3S306
Tan Hong You 3S320
THE TARGET GROUP
Hwa Chong Cross Country team
 We will be analysing their dietary needs based on
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Age Group (13 – 16 years old)
 Level of Activity
 Specific Nutrition needed
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INTRODUCTION
Students in EP3 that involve long-term activities
such as long distance running requires aerobic
energy sources.
 Caloric requirements may be as high as 2400 to
4500 calories daily for the high school athletes. A
normal teenager has an average calorie intake
per day of 2000 calories.
 A balanced diet with adequate calories and fluids
to prevent dehydration and electrolyte
imbalances as well as to fuel their muscles can
optimize performance.

INTRODUCTION

Training programme for cross-country runners
Monday: Soccer and Sprints/Distance training
 Tuesday: Rest and recover
 Wednesday: Time trials or endurance training
 Thursday: Weights training
 Friday: Jumps training
 Saturday/Sunday: Rest and recover

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The cross-country runner in our school goes
through intense training. Hence there is a need
for them to have a suitable diet that enables
them to obtain sufficient energy for their training
and preventing them from suffering from burnouts.
LONG DISTANCE RUNNERS
DIETARY NEEDS

The body requires at least 40 nutrients that are
classified into six nutritional components:
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Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
A recommended healthy and balanced diet for
suggests 15 to 20 percent proteins, 30 percent
fats and 50-55 percent carbohydrates.
CARBOHYDRATES
Classified into monosaccharides (single sugars),
disaccharides (double sugars) and
polysaccharides (complex sugars)
 Complex sugars which include the starch in plant
foods such as fruits, vegetables, bread and pasta
are more important for us than double sugars
and single sugars.
 For long-distance runners, due to the extra
calories burned everyday, they benefit more from
fuel-efficient complex carbohydrates.

PROTEINS
Proteins in our body are continuously degraded
and synthesized by processes that require energy
from our body.
 During long-distance running, when muscle
glycogen becomes low or if initial glycogen stores
are low, protein can contribute up to 10 percent
of the energy.
 The Recommended Daily Allowance (RDA) is 0.8
grams of protein per kilogram of body weight per
day.

FATS

The functions of fats are:
To act as an insulator to preserve body heat and to
protect organs in the body;
 To absorb and transport fat-soluble vitamins A, D, E
and K in the body;
 To serve as an energy reserve for daily activities

Saturated fats and trans fats increase our blood
cholesterol level. Unsaturated fats brings many
benefits to our heart such as lowering our blood
cholesterol level.
 Increasing dietary fat has been shown to increase
endurance capacity in athletes.

VITAMINS AND NUTRIENTS
Vitamins are organic compounds that help
regulate fat, carbohydrate and protein
metabolism in the body. They help in releasing
the energy stored in the other foods we eat.
 Endurance athletes should pay more attention on
B vitamins, vitamin C and vitamin E.
 Minerals are the nutrients that exist in the body
and are as essential as our need for oxygen.
 Endurance athletes usually pay more attention to
iron, calcium, sodium and potassium.

THE STALL IN THE SCHOOL
CANTEEN

We have decided to choose the western food stall
and evaluate two of the dishes served by them,
specifically the spaghetti bolognaise and the
chicken chop
SPAGHETTI BOLOGNAISE
Serving Size 1 serving (based on
2000 calorie diet)
Calories
263g
Calories from fat
115g (44%)
Total fat
13g(19%)
Cholesterol
55mg(18%)
Sodium
913mg (38%)
Potassium
892mg (25%)
Total Carbohydrate
19g (6%)
Sugars
11g
Protein
20g (39%)
The amount of calories and carbohydrates the spaghetti gives is not
enough for them.
Supplies more than enough proteins.
Supplies nutrients such as sodium and potassium which is good.
The amount of total fat fits a balanced diet.
CHICKEN CHOP
170.1g
chicken
chop (based
on 2000
calorie diet)
1 bowl of rice
(based on
2000 calorie
diet)
1 crabstick
(based on
2000 calorie
diet)
Total
Proteins
48g
4g
9g
61g
Fats
3g
0g
0g
3g
Cholesterol
140mg
0g
10mg
150mg
Calories
240g
410g
90g
740g
102.5g
22.5g
185g
Carbohydrates 60g
There is more than enough proteins.
The amount of fats and carbohydrates supplied is not enough
DESIGNED MEAL


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Consist of Brown rice, stewed chicken (medium portion),
salmon fillet (small piece), spinach, stewed potato with
gravy (large portion)
Ideal drink: Milk tea; Cost: $1.20
Cost:
Brown rice—80cents
Stewed chicken—50cents
Stewed potato--50cents
 Spinach--50cents
 Salmon fillet--$1.20
 Total cost: $3.50
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Preparation:
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Preparation of brown rice is same as polished rice.
Stewed chicken and stewed potato is simple to cook and is
healthier.
Salmon fillet is prepared by frying a piece of salmon.
DESIGNED MEAL - BENEFITS
Rich in vitamins which can help regulate fat,
carbohydrate and protein metabolism in the
athlete’s body to improve their performance or
speed recovery.
 Spinach to provide vitamin A, C, calcium and
iron for the athlete.
 Contains more calories than the current meals
served by the western food stall
 Contains just enough fats, 13.6g, for the distance
runner which includes omega 3 fatty acids.
 Milk tea contains caffeine which delays fatigue
by reducing the athlete’s perception of effort.

BIBLIOGRAPHY
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http://www.halhigdon.com/Articles/Diet.htm
http://books.google.com/books?id=wSTISCdSIosC&pg
=PP1&dq=Nutrition+in+Pediatrics
http://www.enotalone.com/article/5749.html
http://www.brianmac.co.uk/articles/scni29a5.htm
http://books.google.com/books?id=6UymxRxhX1AC&p
rintsec=frontcover&dq=advanced+sports+nutrition
http://www.extension.iastate.edu/nutrition/sport/fat.h
tml
http://www.bupa.co.uk/health_information/html/healt
hy_living/lifestyle/exercise/diet_exercise/vitamins.htm
l
http://books.google.com/books?id=yAtR8L_qT0MC