Balanced DIET

THE IMPORTANCE OF A BALANCED DIET

What is a diet ?

Diet refers to the food and drinks that we consume daily.

A balanced diet : One which contains carbohydrates, proteins, fats, minerals, vitamins, water and fibre in the correct quantities and proportions. - must contain the right amount of energy to enable a person to meet his daily activities. - In order to stay healthy. -The composition of balanced diet varies from one individual to another, according to : 1. Age 2. Size 3. Sex 4. Job/occupation 5. Physical activity 6. Climate 7. State of health

Age:

growing children and young people are very

active and require more energy. older people do not need to eat as much food (less active and do not grow any more).

Body size :

the bigger a person is, the more food

he or she is need to survive. the rate of metabolism is higher in a bigger person.

Sex :

men need more energy rich nutrients

than women (small amount of fatty tissue) women need bigger amounts of some minerals and vitamins.

Job/occupation

a sedentary worker requires a lower energy intake than a manual worker like a trishaw peddler.

UNBALANCED DIET
People can suffer from malnutrition and deficiency disease when do not eat a balanced diet. may have sufficient energy but deficient in certain classes of food. millions of people in the world suffer from: - high blood pressure, heart disease (a diet which contains too much salt) - osteoporosis ( lack of Calcium) -diabetes mellitus, obesity (a diet which contains too much sugar, carbohydrates and fats)

ENERGY VALUE OF FOOD

the unit of energy in food can be measured in calories (cal) or joules (J). Calorific value : the amount of energy released from 1 gram of a particular type of food : the amount of heat energy released when 1 gram of food is completely burnt in the air. : 1 calorie (cal) equal to 4.2 joules (J) : is measured in kilojoules per gram (kJ/g) or kilocalories per gram (kcal/g) energy values of food depends on the class of food.

WHAT ARE THE 7 FACTORS OF A BALANCED DIET ?

The seven factors of a balanced diet

Carbohydrates Protein
Fats

BALANCED DIET
Vitamins

Fibre

Water

Minerals

Carbohydrates are important because they maintain our bodys energy stores. There are 2 types of carbohydrate. 1. Sugars

2. Starch

Carbohydrates are stored in the muscle and the liver as GLYCOGEN. This can quickly be converted into glucose and used as ENERGY in the Muscles. It is the Starches which provide the Energy we need when we take part in sport.

Fat is important because it also provides Energy and helps to make other things work.
There are 3 types of Fat. 1. Saturated fats 2. Polyunsaturated fats 3. Monounsaturated fats

Protein also provides Energy but its main function is as a body builder and repairer when recovering from injury.

Protein comes from 2 types of food. 1. Animal protein as found in meat, poultry and fish and dairy products 2. Plant or vegetable protein as found in beans, nuts, bread, potatoes, cereals, pasta and rice which are also a source of carbohydrate.

VITAMINS

Vitamins are only required in small quantities and are needed for:
1. Good vision 2. Good skin 3. Red blood cell formation 4. Healing 5. Healthy bones and teeth 6. Blood clotting

Minerals are inorganic substances that our bodies need for a variety of functions.
Examples are:

1. Calcium- vital to health especially during growth in childhood.

2. Iron- linked with the blood. A lack of iron can lead to ANAEMIA which makes people very tired and irritable.

WATER

Water is a means of transport for nutrients, waste and hormones. It also controls the distribution of body salts.

Taking in water is vital for everyone as it makes up about half of the bodys weight. It is needed to control body temperature especially when we are exercising.

Fibre adds bulk to food and is important in the functioning of the digestive system.

So The seven factors of a balanced diet

Carbohydrates Protein
Fats

BALANCED DIET
Vitamins

Fibre

Water

Minerals

PLANNING A BALANCED DIET

the different kinds of local food have the different calorific values. to ensure that the diet is balanced, we have to choose a food type from each of the four main group in food pyramid. to ensure that the body has sufficient energy to function physically, to grow and to maintain good health.

Healthy Eating Pyramid

Carbohydrates: take most food from this group (rice, pasta, bread, potatoes)

Healthy Eating Pyramid

Fruit and vegetables: take 5 portions a day from this group Carbohydrates: take most food from this group (rice, pasta, bread, potatoes)

Healthy Eating Pyramid

Meat, fish and dairy: take something from this group Fruit and vegetables: take 5 portions a day from this group Carbohydrates: take most food from this group (rice, pasta, bread, potatoes)

Healthy Eating Pyramid

Foods high in fats and sugars: take only small amounts from this group Meat, fish and dairy: take something from this group Fruit and vegetables: take 5 portions a day from this group Carbohydrates: take most food from this group (rice, pasta, bread, potatoes)

Thanks