RDA

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

New Recipe

Cheesy Spicy Rice Cake

Ingredients
- Rice Cake 500g
- Mozarella cheese 100g
- Chili pepper paste 1 1/2 tablespoons (My 5 year-old sister might find 2 tablespoons too spicy)
- Ketchup 1 tablespoon
- Water 500ml
- 1/5 carrot
- 1/2 onion
- Sugar 1/2 tablespoon

Procedure

1. Soak 500g of rice cake in water.
2. Chop carrot and onion.
3. Pour 500ml into a pot.
4. Put the chilli pepper paste, ketchup, sugar and the rice cake.
5. Boil the mixture in medium fire.
6. Stir so that it will not burn.
7. When the rice cake is cooked and the water reduced, put it in a plate.
8. Sprinkle the cheese and parsley and put it in the oven.
9. Take the plate out when the cheese melts.

Original recipe

Cheesy Spicy Rice Cake

Ingredients
- Rice Cake 500g
- Mozarella cheese 100g
- Chili pepper paste 2 tablespoons
- Ketchup 1 tablespoon
- Water 500ml
- 1/5 carrot
- 1/2 onion
- Sugar 1/2 tablespoon

Procedure

1. Soak 500g of rice cake in water.
2. Chop carrot and onion.
3. Pour 500ml into a pot.
4. Put the chilli pepper paste, ketchup, sugar and the rice cake.
5. Boil the mixture in medium fire.
6. Stir so that it will not burn.
7. When the rice cake is cooked and the water reduced, put it in a plate.
8. Sprinkle the cheese and parsley and put it in the oven.
9. Take the plate out when the cheese melts.

Nutrition Facts

Spicy Rice Cake (in 100g)

Calories	355	Sodium	15 mg
Total Fat	2 g	Potassium	450 mg
Saturated	0 g	Total Carbs	71 g
Polyunsaturated	0 g	Dietary Fiber	9 g
Monounsaturated	0 g	Sugars	16 g
Trans	0 g	Protein	9 g
Cholesterol	0 mg
Vitamin A	0%	Calcium	0%
Vitamin C	0%	Iron	0%

Task

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