Recommended Daily Allowance

Recommended Dietary Allowances for Normal Healthy Persons in Singapore (Children & Adolescents)

Age Group	Height	Weight	Protein	Iron	Vit A (retinol) equiv.	Vit D	Thiamin	Riboflavin	Niacin Equiv
	(a)	(a)	(a),(b)	(d),(e)	(f),(g)	(d),(h)	(g)	(f)	(f),(i)
Units	cm	kg	g	mg	mcg	mcg	mg	mg	mg
Girls
5 - < 7 yrs	-	20.5	30	7	300	10.5	0.70	1.05	11.6
7 - < 10 yrs	-	27	39	7	400	2.5	0.72	1.08	11.9
10 - < 12 yrs	145	36	51	7	575	2.5	0.78	1.17	12.9
12 - < 14 yrs	157	46.5	63	18	725	2.5	0.84	1.26	13.9
14 - < 16 yrs	161	52	66	18	725	2.5	0.86	1.29	14.2
16 - < 18 yrs	163	54	60	19	750	2.5	0.86	1.29	14.2

Taken from: http://www.hpb.gov.sg/HOPPortal/health-article/2652

Assuming I'm 14, I need 63g of protein, 18g of iron and assuming my sister is 11 years old, she needs 51g of protein and 7g of iron.





Minced chicken:

Calories	150	Sodium	78 mg
Total Fat	8 g	Potassium	0 mg
Saturated	3 g	Total Carbs	0 g
Polyunsaturated	1 g	Dietary Fiber	0 g
Monounsaturated	3 g	Sugars	0 g
Trans	0 g	Protein	19 g
Cholesterol	90 mg
Vitamin A	0%	Calcium	0%
Vitamin C	0%	Iron	0%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Omelette

Calories	318	Sodium	632 mg
Total Fat	25 g	Potassium	0 mg
Saturated	10 g	Total Carbs	2 g
Polyunsaturated	0 g	Dietary Fiber	0 g
Monounsaturated	0 g	Sugars	1 g
Trans	0 g	Protein	21 g
Cholesterol	452 mg
Vitamin A	0%	Calcium	0%
Vitamin C	0%	Iron	0%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your 

Main Menu: Omu Fried Rice + Meatballs

Serves 2

INGREDIENTS

5 tbsp. unsalted butter
¼ lb. kielbasa, chopped into small pieces
1 small onion, thinly sliced
1 small carrot, cut into matchsticks
1 ½ cups cooked short-grain rice
2 tsp. soy sauce
2 tsp. oyster sauce
4 eggs, beaten
20g minced meat

ALTERNATIVES INGREDIENTS
Olive Oil - Olive oil contains only 33% saturated fat while butter is composed of 66% saturated fat. Olive oil has no cholesterol, while a serving of butter has 33mg of cholesterol.

Assorted mix vegetables - Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.

Mushrooms - Excellent source of selenium, riboflavin, pantothenic acid, copper, niacin, potassium and phospohorus, the nutrient value of mushroom is impressive. The powerful antioxidants found in these mushrooms have been shown to be helpful in decreasing asthma and arthritis symptoms plus assiting in the prevention of heart diseases

INSTRUCTIONS

1. Heat 1 tbsp. butter in a 12" nonstick skillet over medium-high heat. Add sausage; brown for 6 minutes. Add onions and carrots; cook until golden, about 4 minutes. Add rice; cook, stirring, until hot, 3–4 minutes. Stir in soy and oyster sauces; set rice aside, covered.

2. Heat 2 tbsp. butter in a skillet over medium-high heat. Beat 2 eggs in a bowl; pour into the skillet and turn to coat bottom. Cook, swirling pan, until omelette sets but top is still slightly wet, about 1 minute. Arrange half the fried rice down center. Using a rubber spatula, slide omelette onto a plate; roll around filling. Repeat with remaining butter, eggs, and fried-rice mixture.

3. Mix the mushrooms with minced chicken. Make sure the minced meat fully cover the mushrooms. Dip the meatballs into a hot pot of water to cook them. 

Task Analysis

Your mum has requested that you help to prepare a simple nutritious dish for both your younger sister and you. She has given you $10 to purchase the ingredients at the neighbourhood supermarket. Plan your lunch menu, taking into account the given budget. Explain your choice of ingredients used and the dish you have decided to cook.

simple nutritious dish - lunch
your younger sister and you - have to be non-spicy and eye-catching
neighbourhood supermarket - NTUC
$10 - cannot buy expensive ingredients, mostly self-obtained if possible.


Priorities:

• Choose dish
• Research RDA ( Recommended Daily Allowance )
• Evaluate dish
• Finalise dish 
• Plan how to execute task