Changes to HCI Canteen A vegetarians point of view.

Changes to HCI Canteen

A vegetarian’s point of view

Background Information

Topic: Nutrients Target Audience: Vegetarian Students Age Group: 13-16 Level of Activity: Normal (not in intensive training) Stall selected: Economic Rice Stall

Vegetarian food served at school’s economical rice stall

Stir-fried bean sprouts with chilli Stir-fried cabbage with tunghoon and carrot Curry potato Fried tofu with spring onion Chinese mushroom Fried kangkong

Stir-fried bean sprouts with chilli

Energy (kcal)Protein (g)Total fat (g)Saturated fat (g)Dietary fibre (g)Carbohydrate (g)Cholesterol (mg)Sodium (mg)Calcium (mg)Iron (mg)

279 

9 

24 

11.8 

3.8 

6 

0 

823 

80 

2.52 

Stir-fried cabbage with tunghoon and carrot

Energy (kcal)Protein (g)Total fat (g)Saturated fat (g)Dietary fibre (g)Carbohydrate (g)Cholesterol (mg)Sodium (mg)Calcium (mg)Iron (mg)

76 

2 

6 

2.7 

2.5

3 

6 

418 

54 

0.60 

Curry potato

Energy (kcal)Protein (g)Total fat (g)Saturated fat (g)Dietary fibre (g)Carbohydrate (g)Cholesterol (mg)Sodium (mg)Calcium (mg)Iron (mg)

791 

29 

60 14.3 13.9 

35 12 

668 

139 

4.64 

Fried tofu with spring onion

Energy (kcal)Protein (g)Total fat (g)Saturated fat (g)Dietary fibre (g)Carbohydrate (g)Cholesterol (mg)Sodium (mg)Calcium (mg)Iron (mg)

215 

13

18

7.9

1.2

1

0 

719

203

5.08

Chinese mushroom

Energy (kcal)Protein (g)Total fat (g)Saturated fat (g)Dietary fibre (g)Carbohydrate (g)Cholesterol (mg)Sodium (mg)Calcium (mg)Iron (mg)

412 

19

1

0.2

19.3

80

0 

243

50

4.99

Fried kangkong

Energy (kcal)Protein (g)Total fat (g)Saturated fat (g)Dietary fibre (g)Carbohydrate (g)Cholesterol (mg)Sodium (mg)Calcium (mg)Iron (mg)

396 

9 

31

13.2

6.6

20

36

2184

432

4.80

What consists of an ideal vegetarian meal? Protein

Proteins: One should not be lacking in this area as long as they receive enough calories(energy) to support growth.Since our target does not consume milk, which is a good source of protein, he could eat other sources such as beans, bread, nuts and also cereal. Fruits would not be a good choice in this case as they are not rich in protein.

Amount needed: 0.8 grams per kilo we weigh Iron

Being a teenage, the need for this nutrition will be quite high. To enhance the absorption of iron in the food, one should consume more vitamin C(present in citrus food eg. orange). Foods that contain good amount of iron are broccoli, raisins, watermelon, spinach and more...

Amount needed: 14mg for male, 30 mg for female. Vitamins (B12)

B12 is need for pure vegetarians as it is found only in meat products. It can be found in cereals, some fortified soy milk and yeast flakes. It is need to make proteins. Other Vitamins like D can be obtain by eat fruits or staying under the sun (to hands, arms, and face for 5 to 15 minutes per day).

Amount needed(B12): 2.4 microgram

Calcium At this age, one will be growing a lot, especially his bones. Also,

one's bone density will be determined at this age hence it is important to get 3 more sources of calcium. However our target does not consume milk therefore he should consume other foods like calcium sulfate, vegetables such as collard greens, mustard greens, and kale, and calcium-fortified soy milk and not to mention orange juice.

Amount needed: 1300mg per day. Zinc

Because of the lower uptake of zinc from plant foods, vegetarians should attempt to meet or exceed the zinc RDA.

Vegetarian Food Pyramid

EggsSweets

NutsSeeds

Soya MilksDairy(depends

Plant Oils

FruitsVegetables

Whole GrainsBeans

PeanutsOther Legumes

Eat occasionally or in small quantities (not for pure vegetarian) Eat daily

Eat at every meal

Optimum Vegetarian Health

Standard adult vegetarian diets (which are low in fat and high in fibre) can fill up infants (under 5 years) before they have ingested sufficient energy and nutrients. So vegetarian diet plans for infants should include fewer high-fiber foods and more energy and nutrient-dense foods.

A vegetarian diet is fine for children and provides all the nutrients required for normal growth and development. Vegetarian kids are similar in height and weight to non-vegetarian kids and are less likely to be overweight.

Sources include: US Department of Agriculture American Dietetic Association UK Food Standards Agency

Therefore…?Suggested Ideal Meal

1 Bowl of Mung(Green) Bean and Butternut Squash Soup 1 Serving of Baked Oatmeal with Cranberries and Walnuts 1 Serving of Bean Burritos OR 1 Serving of Fried Tempeh 1 Serving of Eggplant Gratin 2 Servings of Rice

Sources

http://img.timeinc.net/recipes/i/recipes/ck/bean-burritos-ck-1031687-x.jpg

http://farm2.static.flickr.com/1029/1067248341_98d5054678.jpg http://nutrition.preschoolrock.com/uploads/images/oatmeal

%20breakfast%20bar.jpg http://www.saborpcs.com/eggplant_gratin.jpg http://74.53.234.194/~parsnip2/wp-content/uploads/2007/07/

tempeh-reuben_450.jpg http://www.annecollins.com/vegetarian-diet-nutrition.htm http://74.86.66.197/~azcookbo/wp-content/uploads/2008/03/rice-

strained2.jpg http://www.epigee.org/healthy_veg.html