B6.1 - Diet Flashcards
define a balanced diet
balanced diet is defined as one that gives your body the nutrients it needs to function correctly and for health to be maintained
what are the different food groups which contribute to a balanced diet?
carbohydrates fats protein vitamin C vitamin D calcium iron fibre water
Carbohydrates: what are the sources and what is the importance?
source: potatoes, bread and rice + more
importance: cheapest source of energy
Fats : what are the sources and what is the importance?
source: milk, cheese and butter + more
importance: source of energy
Protein: what are the sources and what is the importance?
source: eggs, lean meat and fish + more
importance: growth, tissue repair
Vitamin C : what are the sources and what is the importance?
source: oranges, lemons + more
importance: needed to make healthy skin and gums
Vitamin D : what are the sources and what is the importance?
source: liver, fish liver, butter + more
importance: needed to maintain hard bones, helps absorption of calcium in the small intestine
Calcium : what are the sources and what is the importance?
source: milk, cheese + more
importance: makes bone and teeth hard
Iron : what are the sources and what is the importance?
source: red meat and nuts + more
importance: needed for production of haemoglobin in red blood cells
Fibre : what are the sources and what is the importance?
source: vegetables, fruit and wholemeal bread + more
importance: it adds bulk to food passing through intestines, helps maintain peristalsis
Water : what are the sources and what is the importance?
source: drinks, fruit and vegetables + more
importance: forms blood and cytoplasm, helps to transport nutrients, removes waste from urine, cooling of body by sweating.
what is the variation of diet for different genders?
- Females have lower energy requirements than males
- Females have a lower body mass so there is a lower demand of energy intake
what is the variation of diet for a growing child?
- There is higher energy demand in a growing child because of the energy demands of the growth process
- There is a need for extra calcium for growing bones
- More iron for their red blood cells
- More vitamin d for bones
what is the variation of diet for a pregnant woman?
- Demand for energy increases as a woman is providing for another human
- There is a need to increase protein, calcium, iron and vitamin D to meet the needs of the baby.
- The baby needs to make tissues
calcium and vitamin D are needed for bone development - Iron is used for haemoglobin in the blood. (transport in oxygen around the body)
what is the variation of diet for a breast feeding woman?
-increase intake of proteins, vitamins and calcium to produce milk of adequate quality and quantity.
what are different types malnutrition?
starvation, coronary heart disease (CHD), scurvy, obesity, constipation, iron deficiency, vitamin D deficiency, kwashiorkor and marasmus
what are the effects of STARVATION?
- If the total intake of food is not sufficient to meet the body’s need for energy, the body’s tissues are broken down to provide energy to stay alive
- This leads to loss of weight, muscle wastage and weaknesses
what are the effects of CHD?
- It occurs when the diet contains too much fat
- Fatty substance builds up in the arteries reducing the diameter of blood vessels
- This forms blood clots
what are the effects of SCURVY?
- Caused by lack of vitamin C
- Symptoms of scurvy include bleeding under the skin and swollen, bleeding gums and poor healing of wounds
what are the effects of OBESITY?
- If you take in more food than your body needs for energy, growth and replacement, the excess is converted into fat deposits under the skin or in the abdomen.
- Obese people are more likely to suffer high blood pressure, coronary heart disease and diabetes
what are the effects of CONSTIPATION?
- Happens when there isn’t enough fibre in the body to move food through the gut efficiently.
- Constipation is when faeces cannot pass through the anus and is in stool
- This may lead to bowel cancer
what are the effects of IRON DEFICIENCY?
- Iron deficiency is when there is a decrease in the number of red blood cells
- Without sufficient iron, our body is unable to produce enough haemoglobin, which is the protein in red blood cells responsible for transporting oxygen.
- Symptoms are feeling weak, tired and irritable.
what are the effects of VITAMIN D DEFICIENCY?
- A lack of vitamin D results in poor calcium and phosphorus deposition in bones
- This leads to bone softening
- The weight of our body could deform bones in the legs causing rickets in children.
what are the effects of KWASHIORKOR?
- This is a protein deficiency
- Symptoms are dry skin, pot-belly, change in hair colour, weakness and irritability.
what are the effects of MARASMUS?
- Happens when there is an inadequate carbohydrate intake as well as lack of protein.
- People that suffer are extremely emaciated with reduced fat and muscle tissue
- Their skin is thin and hangs in fold.
