Balanced Diet, Sources & Functions of Dietary Elements And Variation In Energy Requirements

Question 1

What does a balanced diet consist of?

Answer 1

A balanced diet consists of all of the food groups (Carbohydrates, Proteins, Lipids, Dietary Fibre, Vitamins, Minerals (mineral ions) and water) in the correct proportions.

Question 2

What are the necessary keyfood groups?

Answer 2

Carbohydrates
Proteins
Lipids
Dietary Fibre
Vitamins
Minerals (mineral ions)
Water

Question 3

What can having unbalanced diet lead to?

Answer 3

Having an unbalanced diet can lead to malnutrition.

Question 4

What can malnutrition lead to?

Answer 4

Malnutrition can cause a variety of different health problems in humans, such as: starvation, coronary heart disease, constipation and obesity.

Question 5

Cause and effect of starvation

Answer 5

Cause = Taking in less energy than is used (over a long period)
Effect = Body starts to break down energy stores - first fat and then muscle tissue, leading to severe weight loss and eventually damage to heart and immune system, increasing the risk of many diseases

Question 6

Cause and effect of coronary heart disease

Answer 6

Cause = Diet too high in saturated fat and cholesterol
Effect = Fat deposits build up in arteries supplying the heart, reducing flow of blood to the heart muscle cells which do not work properly due to lack of oxygen. Can lead to heart attacks and death

Question 7

Cause and effect of constipation

Answer 7

Cause = Lack of fibre in the diet
Effect = Food lacks bulk for muscles to push it through the
Intestine and so risk of diseases such as bowel cancer are increased

Question 8

Cause and effect of obesity

Answer 8

Cause = Taking in more energy than is used
Effect = Extra energy stored as fat, weight increases and contributes to development of many diseases such as heart disease and Type 2 diabetes

Question 9

Function and sources of carbohydrates

Answer 9

Function = source of energy
Sources = bread, cereals, pasta, rice, potatoes

Question 10

Function and sources of Proteins

Answer 10

Function = Growth and Repair
Sources = MEAT, FISH, EGGS, PULSES, NUTS

Question 11

Function and sources of Lipids

Answer 11

Function = INSULATION AND ENERGY
STORAGE
Sources = BUTTER, OIL, NUTS

Question 12

Function and sources of Dietary Fibre

Answer 12

Function = PROVIDES BULK (ROUGHAGE)
FOR THE INTESTINE TO PUSH
FOOD THROUGH IT

Dietary fibre provides the roughage required for the muscles to push against during peristalsis
Sources = VEGETABLES, WHOLE GRAINS

Question 13

Function and sources of vitamins

Answer 13

Function = NEEDED IN SMALL QUANTITIES
TO MAINTAIN HEALTH & for healthy immune system
Sources = FRUITS AND VEGETABLES

Question 14

Function and sources of minerals

Answer 14

Function = NEEDED IN SMALL QUANTITIES
TO MAINTAIN HEALTH
Sources = FRUITS AND VEGETABLES, MEATS, DAIRY PRODUCTS

Question 15

Function and sources of iron

Answer 15

Function = Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body
Sources = WATER, JUICE, MILK, FRUITS AND VEGETABLES

Question 16

Function and sources of Calcium

Answer 16

Function = Needed for strong teeth and bones and involved in the clotting of blood.
Deficiency can lead to osteoporosis later in life.
Sources = Milk, cheese, eggs

Question 17

Function and sources of Vitamin D

Answer 17

Function = Helps the body to absorb calcium and so required for strong bones and teeth
Sources = Oily fish, dairy products, also made naturally by the body in sunlight

Question 18

Function and sources of Vitamin C

Answer 18

Function = Forms an essential part of collagen protein, which makes up skin, hair, gums and bones.
Deficiency cause scurvy
Sources = Citrus fruit, strawberries, green vegetables

Question 19

Function and sources of Vitamin A

Answer 19

Function = Needed to make the pigment in the retina for vision
Sources = Meat, liver, dairy, leafy green vegetables Like spinach,eggs

Question 20

Function and sources of Iron

Answer 20

Function = Needed to make haemoglobin, the pigment in red blood cells that transports oxygen
Sources = Red meat, liver, leafy green vegetables Like spinach

Question 21

How do the nutritional requirements of an individual vary throughout their lifetime?

Answer 21

An individual will still require the same key food groups, but in different quantities depending on a number of factors such as age, height, sex, activity levels, pregnancy and breastfeeding.

Question 22

How does age affect one’s energy requirements?

Answer 22

The amount of energy that young people need increases towards adulthood as this energy is needed for growth. Children need a higher proportion of protein in their diet than adults as this is required for growth. Energy needs of adults decrease as they age.

Question 23

How does activity levels affect one’s energy requirements?

Answer 23

The more active, the more energy required for movement as muscles are contracting more and respiring faster.

Question 24

How does pregnancy affect one’s energy requirements?

Answer 24

During pregnancy, energy requirements increase as energy is needed to support the growth of the developing foetus, as well as the larger mass that the mother needs to carry around. Extra calcium and iron are also needed in the diet to help build the bones, teeth and blood of the fetus.

Question 25

How does breastfeeding affect one’s energy requirements?

Answer 25

Energy requirements increase and extra calcium still needed to make high quality breast milk.

Question 26

How does gender affect one’s energy requirements?

Answer 26

Male average energy requirements tend to exceed that of females due to them having a larger proportion of muscle compared to fat.