Booklet 3 - Exploring dietary health

Question 1

For infants what are their nutritional requirements ?

Answer 1

Breastfeeding is recommended for the first 6 months to ensure babies have the best start to life.

By around 6 months formula milk or breast milk will no longer be efficient to meet their nutritional needs the process of weaning on sild foods should begin.

From the age of 6 months infants receiving breast milk as their main drink should be given supplements providing A, C&D

Question 2

What nutritional needs with carbohydrates does an infant need ?

Answer 2

It aids in maintaining the overall health condition of infants

Fuels their metabolism, functioning of their nervous system and supports their growth.

Carbohydrates is a primary source that fuels energy for children to play, a deficiency in carbohydrates for children may stunt their growth.

Question 3

Fats and fatty acids for infants

Answer 3

Provide required energy for the brain, heart and liver.

Facilitate absorbing essential nutrients building cells and immunity

Breastfed infant’s easily consume the necessary amount of fats during their first year but infants on formula need essential fatty acids such as omega-3

Omega-3 supports visual acuity and neurological development and they should have 1-2 g per day

Question 4

Protein for infants

Answer 4

Supports growth and development and is vital for the replacement of bodies tissue.

Strengthens muscles supplies brain cells with necessary nutrients that aids infants learning language skills

Cells found in human body- skin, hair, muscles ,eyes and organs contain protein- protein requirements for infants and toddlers are much more than that of adults as they are growing rapidly developing new protein tissue.

Question 5

Micronutrients- Mineral, Water soluble and fat soluble vitamins.

Answer 5

Calcium- Builds and maintains strong teeth and bones, supports muscles function, promotes healthy nerves and aids cell signalling and communicating.

Iron- Supports red blood cells to supply O2 and generates Haemoglobin.

Vitamin A- For healthy eyesight and bone growth and essential for the immune system

Vitamin D- Absorbs calcium and maintenance of healthy teeth and bones.

Vitamin C- Holds cells together and repairs RBC, tissues, and bones. Promotes a healthy immune system, lessens bruising, scrapes and falls.

Vitamin B group- Helps the body process getting or making energy and helps from RBC

Vitamin E- Protecting the body germs, strengthens blood circulation and improves immune system

Question 6

Name 4 main sources of nutrients of a carbohydrate for children

Answer 6

Potatoes bread rice pasta

Question 7

Name 4 main sources of nutrients of protein for children

Answer 7

Lean meat fish eggs dairy products

Question 8

Name 4 main sources of fat for children

Answer 8

saturated- Butter/ lard, cakes and buns

Unsaturated- Olive oils, nuts and seeds

Question 9

Name 4 main sources of calcium for children

Answer 9

Milk, yoghurt soya beans tofu

Question 10

Name 4 main sources of Iron for children

Answer 10

Lean meat liver beans

Question 11

Name 4 sources of Vita A for children

Answer 11

Milk, yoghurt, cheese eggs

Question 12

Name 4 sources of Vita C for children

Answer 12

Fruits, blackcurrants, strawberries kiwi

Question 13

Name 3 sources of vita D for children

Answer 13

Eggs oily fish breakfast cereals

Question 14

Adolescents -

Answer 14

Energy levels are influenced by activity levels, BMR ,pubertal growth and development.

Adolescents needs additional energy for growth and activity

Adolescents girls need 2200 calories per day

Question 15

Nutritional needs for adolescents- Fats

Answer 15

Fat plays a important role as an energy source

Question 16

Nutritional needs for adults- Protein

Answer 16

Determined by the amount of protein required for maintenance of existing lean body mass.

Adolescents need between 45-60 grams of protein each day.

Question 17

Nutritional needs for an adult- Carbohydrates

Answer 17

Provides energy for the body especially the brain and the nervous system and the operation of the organs.

Starchy carbohydrates are usually foods with lower glycaemic index and helps maintain blood sugar levels.

Cuts down the number of fatty foods

Can fill you up faster and feel fuller for longer therefore an adolescent is less likely to eat high fat snacks.

High fibre bread promote regular bowel movements and helps prevent constipation. The recommended intake is 25g per day.

Reduces the risk of type 2 diabetes.

Question 18

Nutritional needs of sugars in an adolescents diet:

Answer 18

Main dietary component associated with dental caries and too much sugar as a negative effect on oral health which is when the teeth are exposed to a low PH in which demineralisation occurs.

Diets high in sugar can develop the risk of type 2 diabetes in later years, increase blood pressure, heart disease, stroke and kidney diseases.

Sugar also impacts weight control if not burned off as energy it will be stored as fat and contribute to obesity.

Question 19

Micronutrients- Mineral, fat soluble and water soluble vitamins an their impact to an adolescents life.
1- Calcium

Answer 19

45% of peak bone mass is attained during adolescents and adequate calcium intake is essential for development of bone mass and reduction in risk of fractures and Osteoporosis in women in later life.

Question 20

2- Iron

Answer 20

Vital for transporting O2 around the body.

A deficiency causes Anaemia

Onset adolescents the need for iron increases for the consequence of rapid growth and muscle mass

As adolescents gain muscle mass more iron is needed for new muscle cells to obtain O2 for energy.

Onset Menstruation imposes additional iron needs for girls

RDA states 12-15g is needed per day

Question 21

3- Vitamin C

Answer 21

Aids the absorption on non-haem iron and helps prevent anaemia from occurring

Question 22

Adults-

Answer 22

A man needs 2500Kcal a day and women need 2000Kcal

Requirements done change for energy and nutrients between the ages of 19-50 except during pregnancy and do vary due to exercise levels and gender.

Question 23

Adult Women-

Answer 23

Energy intake lowers to 1940Kcal per day.

Women’s should adjust their overall intake of food and remain a balanced diet

Eating more than the body needs will lead to weight gain and increase the risk of developing heart disease, diabetes and breast/Endometrial cancer.

Obesity can cause bone and joint problems and excess weight can place immense strain on the joints (knees)

Calcium intake is reduced to 700mg per day

Iron intake remains the same 14.8g per day.

During pregnancy there is a 200Kcal increase and 6g Protein increase and a 10mg vitamin D increase.

Folic acid supplement’s in pre conception and in early pregnancy help reduce the risk of neuro tube defects (NTD`s)

Question 24

Older People-

Answer 24

Over the last 200 years life expectancy has doubled and now over 16% of the population is over 65.

Energy requirements fall with age to a decrease in metabolic rate due to decrease in physical activity .

The ability to synthesise Vitamin D by the skin decreases with age. Therefore older people are recommended to take supplement containing Vitamin D as well as eating food that contain it like oily fisk and fortified breakfast cereals.

Good nutrition is good in the role of preventing age related conditions such as CVD, Cognitive decline and can protect oral health.

Malnutrition and obesity are prevalent in older peoplelicing in institutions whereas overweight and obesity are more prevalent in free-living adults.

Question 25

Nutritional requirements of older people-

Answer 25

Carbohydrates; Met by consuming starchy food foods rather than sugary starchy carbohydrates which are high in calories. Eat a variety of carbohydrates to avoid constipation and bowel related disorders.

Question 26

Protein for older people;

Answer 26

Maintain and renew cells. They may increase in the requirement of protein due to illness

Question 27

Fat intake for older people;

Answer 27

This should be monitored to reduce the risk of becoming overweight or obese. Saturated fats should be avoided as they increase cholesterol and CHD. Essential fatty acids should be increase to prevent CHD.

Question 28

Micronutrients- Minerals fat soluble and water soluble vitamins; OLDER PEOPLE

Answer 28

Fibre/NSP Need to increase to prevent constipation caused by the slowing of digestive system and reduced mobility.

Question 29

Iron in older people;

Answer 29

Prevent Anaemia Iron absorption is less effective in older people Needed for formation of RBC and transport of O2 to tissue.

Question 30

Vita A in older people;

Answer 30

Maintenance of mucous membranes and eyes adapting to light Antioxidant to help prevent cancers, cataracts and CHD

Question 31

Vita C in older people;

Answer 31

Absorption of iron, anti-oxidant improves immunity and promotes wound healing

Question 32

Calcium and Vita D;

Answer 32

Diet should be high in these to prevent decalcification of bones and teeth for example Osteoporosis. Supplement's mays be advised

Question 33

Vita E;

Answer 33

Anti-oxidant Protects lipids against free radical change for the increased risk of inflammatory diseases such as Rheumatoid Arthritis. Gives protection against some cancers.

Question 34

Vita B12;

Answer 34

Required in older people to work with folic acid for RBC formation. Reduces risk of Iron Deficiency. anaemia. B1&B12 are required to release energy from food and is particularly important to eat in small portions due to decline in appetite. A sufficient intake of fluids is necessary to keep body hydrated.

Question 35

Older Women;

Answer 35

Ensure to get enough Calcium and Vitamin D as Osteoporosis can affect older women after the menopause. Bone density reduces risk of factures. Iron needs are reduced as menstruation has ceased. Housebound elderly women take Vita D supplements or ensure safe exposure to summer sunlight.

Question 36

How a vegans diet can meet the nutritional requirements;

Answer 36

A vegans diet contains only plants such as vegetables, grains, nuts, fruits and foods made from plants. Vegans don't eat foods that come from animals including dairy products or eggs.

Question 37

What does a healthy vegan diet contain ?

Answer 37

Plenty of fruit and veg Starchy foods Non- dairy sources of protein eg beans and pulses

Question 38

Protein in a vegans diet;

Answer 38

Their protein levels are low as they are missing essential amino acids due to not eating animal sources. Its important for vegans to eat pulses, cereals, seed and nuts to meet their protein requirements to meet their need for growth. Protein is particularly important during periods of rapid growth such as childhood and adolescents.

Question 39

Carbohydrates in vegans diet;

Answer 39

Grains, fruits, veg, beans, nuts and seeds are the basis for a healthy vegan diet. Starchy foods contain a lower glycaemic index which help maintain blood sugar levels. Carbohydrates acts as a protein sparer so that protein will be used for its primary function which is growth.

Question 40

Calcium in vegans diet;

Answer 40

Is a problem in vegans diet as they don't consume milk or dairy products which could be a problem in childhood when calcium is required for the development of bones and teeth. Vegans can add in fortified breakfast cereals, soya beans, nuts, kale and broccoli.

Question 41

Vitamin B12 in a vegans diet;

Answer 41

Vegans lack in this vitamin as it is only found in foods of anima origin which may lead to Pernicious Anaemia. This is most common in middle agreed or elderly vegans. The full benefit of a vegan diet they can eat fortified foods 2-3 times per day or take B12 supplements.

Question 42

Iron in a vegans diet;

Answer 42

12-25mg per day Vegans more susceptible to lower iron levels. Therefore vegans need to eat more iron rick foods in conjunction with vitamin C to aid its absorption. This is important in menstruating females. They can eat wholemeal flour, bread and breakfast cereals, fortified iron, dark green leafy vegetables, nuts and dried fruits.

Question 43

Vitamin A,C,E in a vegans diet;

Answer 43

Vegans eat lots of fruits and veg which contain anti-oxidant properties and reduce the risk of some cancers including mouth, throat, stomach and lung cancers.

Question 44

Vitamin D in a vegans diet

Answer 44

Not naturally present in vegetable foods so vegans needs to eat fortified foods such as cereals and margarine .

Question 45

NSP/Fibre in a vegans diet;

Answer 45

Vegans consume foods high in NSP which supply the body with a rich source of soluble and insoluble fibre (wholemeal bread) Fibre helps prevent constipation and reduces the risk of bowel cancer as it adds bulk to waste ad the body excretes waste quicker reducing risk of built up toxins that cause cancer. For children high levels of NSP reduces absorption of vital nutrients.

Question 46

Fat in a vegans diet;

Answer 46

Vegans consume foods with less saturated fatty acids which lowers the risk of high cholesterol. The foods they eat are high in monosaturated and polyunsaturated which are associated which reducing cholesterol levels. Long chain of omega-3 fatty acids presents in oily fish which protect the heart. Vegans consume soya and cereal products which are low fat. Foods are also lower in salt which is a risk factor of CHD as as salt causes hypertension.

Question 47

Low GI foods in vegans diets;

Answer 47

Vegans eat more fruit and veg which have an added benefit of releasing energy slowly and is good for the heart.