Chap 8, Diet & Meal Planning Flashcards
Define a balanced diet
A balanced diet supplies the necessary energy & nutrients in the correct proportions for the healthy growth and maintenance of the body.
Energy balance
Energy balance is the relationship between the energy input & output of a person
Physiological factors (meal planning)
Vary according to age, gender, BMI, lvl of physical activity.
Age & gender;
Adults need more energy than seniors as they live more active lifestyles.
Females require less energy than males due to their lower muscle mass.
Females of childbearing age need more iron than males of the same age due to blood loss during menstruation.
What are some approaches to meet the nutritional needs of schoolchildren?
Approaches include using My Healthy Plate as a guide, providing complex carbohydrates and proteins, serving calcium-rich foods, offering healthy snacks, serving a nutritious breakfast, encouraging vegetable consumption, limiting processed foods, and ensuring hydration.
Ministry of Health report on overweight children in mainstream schools (2017)
What is a tip for making meals more attractive to children?
Use colourful ingredients and plastic utensils to entice children to eat. Food can also be shaped into various designs to make the meal more attractive.
Additional tips for meal planning
Why should bones be removed from fish when serving children?
Bones should be removed from fish to prevent choking.
Food safety precaution
What is a good source of complex carbohydrates and protein for schoolchildren?
Peanut cookies are a good source of complex carbohydrates and protein for schoolchildren.
Recipe Connect
What are some nutritional needs of teenagers (13-18 years old) during puberty?
Teenagers have higher requirements for energy, protein, and other nutrients because their bodies are going through rapid growth in height, weight, bone mass, lean muscle mass, and fat tissue.
Source: Chapter 8 - Diet and Meal Planning
What are some approaches to meet the nutritional needs of teenagers?
Use My Healthy Plate as a guide to plan meals for teenagers. Encourage them to eat three well-balanced meals with healthy snacks between meals. Provide complex carbohydrates, proteins, calcium, iron, limit processed foods, encourage healthier snacks, participate in outdoor sports, and drink plain water.
Source: Chapter 8 - Diet and Meal Planning
What should teenagers drink to stay hydrated?
Drink 8 to 10 glasses of plain water a day to stay hydrated. Encourage them to drink plain water instead of sweetened beverages.
Source: Chapter 8 - Diet and Meal Planning
What are some nutritional needs of adults (18-69 years old) during adulthood?
The energy and nutrients from food are used to sustain body functions and support daily activities. Busy work schedules and family commitments can deter healthy eating. Excessive energy intake can lead to obesity and health problems.
Source: Chapter 8 - Diet and Meal Planning
What are some approaches to meet the nutritional needs of adults?
Use My Healthy Plate as a guide to plan meals for adults. Serve a variety of nutritious food, protein-rich food, calcium-rich food, limit high-calorie and processed foods, choose healthier cooking methods, balance energy intake with physical activities, and drink plain water.
Source: Chapter 8 - Diet and Meal Planning
What should adults drink to stay hydrated?
Drink 8 to 10 glasses of plain water a day to stay hydrated. Choose plain water instead of sweetened beverages.
Source: Chapter 8 - Diet and Meal Planning
What are the dietary considerations for seniors (50 years and above)?
Seniors need to ensure adequate intake of protein and other nutrients to avoid muscle loss and reduce the risk of health problems. They should eat well-balanced meals, stay hydrated, and maintain an active lifestyle.
Example sentence: Seniors should focus on nutrient-dense foods to meet their dietary requirements.
What are some meal planning approaches for seniors?
- Use My Healthy Plate as a guide for meal planning.
- Serve well-balanced meals with healthy snacks in between meals.
- Offer smaller portions of food but increase the frequency of eating.
- Include a variety of nutritious foods rich in vitamins, minerals, and dietary fiber.
- Serve soft protein-rich foods that are easy to chew.
- Provide calcium-rich foods to maintain bone health.
- Limit intake of foods high in sugar, salt, and fat.
- Encourage seniors to drink 8 to 10 glasses of water a day.
Example sentence: Meal planning for seniors should focus on nutrient-rich foods and hydration.
