Chapter 2: Diet and Health Flashcards
What is the definition of energy
Energy is the body’s ability to do work
What unit is energy measured in (2)
- kilocalories (kcal),
- kilojoules (kj)
Energy content of food (3)
- 1g of protein: 4kcal
- 1g of carbohydrates: 4kcal
- 1g of fat: 9kcal
The role of energy in the body (5)
-Physical activities:
such as swimming, running or standing
-Growth:
needed for toddlers, children, adolescents or pregnant women
-Heat:
to maintain the body’s temperature at 37C
-Functioning of internal organs:
such as the heart
-Cellular activity:
for nerve cells to transmit nerve impulses to and from the brain.
What is your basal metabolic rate (BMR) (1)
This is the minimum amount of energy needed to keep internal organs working and to maintain body temperature at 37C
Factors that determine energy requirements (8)
Age Occupation Climate Activity level Health status Pregnancy/lactation Gender Size
Energy Balance (1)
An energy balance is when energy intake equals ones energy output
Balanced Diet (2)
- A diet that contains all the necessary nutrients in the correct amounts
- e.g 1/6 protein, 1/3 fat, 1/2 carbohydrates, eight glasses of water and vitamins and minerals
How are nutritional guidelines formed (3)
- The dietary practices of a nation are surveyed
- The findings are then analysed by nutritional experts
- Areas that need specific attention are highlighted
What is a persons RI(3 points)
- The average daily intake level of a nutrient
- that is sufficient to meet the nutrient requirements
- of nearly all people in a specific age and gender group
What is a food composition table (3 points)
- These provide the nutritional information
- concerning the nutrient and energy content
- of 100g of a solid food and 100ml of a liquid food.
List the benefits of breastfeeding (8)
- Antibodies
- Correct temperature
- Sterile
- no financial cost
- No preparation
- Less fat than formula milk
- Bonding
- Mother looses weight
Weaning Guidelines (9)
-Homemade meals are cheaper
-Mash foods to avoid choking
-Introduce foods one at a time to note allergies
-Varieties of foods to prevent fussy eaters
-No sugar or salt so tastes are not required
-hard foods should be introduced when teeth develop
-Iron and Vitamin C should be included as a baby’s stores are depleted
-By 1 they should be eating similarly to family
Balanced meals
Nutritional Requirements for up to 13yr olds Protein=4 Fats=6 Carbohydrates=6 Vitamin C=5 Vitamin A=2 Iron=4 Calcium/Vitamin D/Phosphorus=4 Water=2
Protein: -HBV sources such as meat, eggs, cheese -for all the essential amino acids, -growth, -cell and tissue repair Fats: -heat and energy -essential fatty acids e.g omega 3 -saturated sources e.g full fat milk and cheese -unsaturated sources e.g nuts and seeds -saturated fat from processed foods should be avoided to reduce the risk of obesity and coronary heart disease, -low fat sources only to prevent the build up of cholesterol. Carbohydrates: -heat and energy -determined by gender and activity level -high fibre foods e.g brown rice -high fibre for the prevention of bowel disorders and for the gradual release of glucose into the blood which gives the body a steady supply of energy. -sugary foods should be avoided -to prevent the rapid release of glucose which will cause a rapid burst of energy followed by a slump, tooth decay, obesity, diabetes. Vitamins: -vitamin c -oranges, lemons, lime -prevention of scurvy -healthy immune system -absorption of iron -general good health -vitamin A -carrots, tomatoes -healthy eyesight/prevent night blindness Minerals -Iron- -red meat, leafy green vegetables -manufacture haemoglobin -prevent anaemia -young teenage girls and menstruation Calcium/phosphorus/Vitamin D- -dairy, sardines, leafy green vegetables -maintain healthy bones and teeth -high peak bone mass -bone diseases e.g osteoporosis Water -up to two litres of water -prevention of bowel disorders
Meal planning guidelines for under 13yr olds(10)
- Regular well balanced meals-3 meals, 2 snacks-3 main food groups
- Easy to manage portions
- Attractively presented
- Enrich food-combining foods e.g. cheese to mashed potato
- Nutritious snacks e.g. fruit or veg
- No salt or sugar
- Junk food to a minimum
- participate in food prep
- new foods with old favourites
- parents eat with their children and set a good example
Meal Planning Guidelines for 14-18yr olds(6)
- Regular well balanced meals
- Nutritious snacks e.g fruit and nuts
- bring healthy snacks to school to reduce the risk of unhealthy snacking at break times
- Substitute foods-low-fat to avoid overconsumption of saturated fat
- Calcium and iron to prevent bone conditions and anaemia
- Oily fish twice a week for omega-3 while studying
Nutritional Requirements of 19-50 yr olds (extra requirements) Proteins (1) Fats (4) Carbs (1) Vitamin C Vitamin B (1) Iron (1) Calcium/Vitamin D/Phosphorus
Proteins -production of hormones, enzymes and antibodies, cell and tissue repair and replacement -HBV Fats- -smaller amounts for energy -unsaturated e.g seeds and nuts -high cholesterol -omega 3 for cholesterol Carbs -depends on energy level Vitamin c - Vitamin B -for release of energy from food MInerals Iron- -pre-menopausal women experiencing menstruation Calcium/Phosphorus/Vitamin D -
Meal planning guidelines (19-50)(5)
- Regular well balanced meals
- Reduce salt-use herbs/spices to reduce the risk of high blood pressure and coronary heart disease
- Freeze meals to reduce the reliance on convenience food
- examine nutritional labels to make healthy food choices
- Oily fish once or twice a week
Nutritional Requirements for Pregnant/breastfeeding women (extra) Folic acid(5) Water(2) Protein(2) Fats(1) Carbohydrates(2) Iron(1) Calcium/Vitamin D/Phosphorus(2)
Protein -Extra protein -maternal and foetal tissues and cells Fats -Omega 3-cognitive and nervous system development Carbs -balance energy output with input -Fibre as constipation is common Iron - anaemia is common Calcium -baby robs it from moms bones -developing baby's bones, teeth, nerves and muscles Folic acid -400mg a day -12 weeks prior to pregnancy -first 12 weeks of pregnancy -offal, green leafy vegetables -neural tube defects-spina bifida Water -extra fluids for milk production -prevent constipation
Meal planning guidelines of pregnant women
Unpasteurised foods(2) Spicy foods(2) Salt(4)
Unpasteurised cheese/raw eggs -listeria -can result in miscarriage, stillbirth or severe illness in a newborn baby Avoid spicy foods -lowers risk of morning sickness -lowers risk of heartburn Keep salt consumption to a minimum -reduce the risk of high blood pressure -reduce the risk of coronary heart disease -prevent odema -swelling of the ankles
Nutritional Requirements of 50 plus Proteins(2) Carbs(2) Fats(1) Vitamin C(1)
Protein -sarcopenia -loss of muscle mass Carbs -fibre to prevent constipation -energy depends on energy levels Fats omega 3 for cholesterol Vitamin C -heals wounds
Meal Planning Guidelines of a 50 plus(8)
- Regular, well balanced meals
- Low-fat cooking methods
- Pension-cheaper cuts of meat-own brand products
- Easily-digestible foods- chewing may be difficult
- Easy to prepare-cooking capabilities
- Spicy foods-indigestion/heartburn
- loss of appetite, malnutrition, nutritional drinks
- loneliness and the lack of interest for cooking for one person
Nutritional Requirements for convalescents Protein (2) Carbohydrates(1) Vitamin C(2) Iron(1) Water(3)
Protein -antibodies, -healing of wounds Carbohydrates -reduced amount as they are in recovery Vitamin C -body return to health and builds resistance -prevents against further infection Iron - in case of blood loss Water -more -suffering from fever or diarrhea -prevent dehydration and bowel disorders
Meal Planning guidelines for convalescents(6)
- Easy to manage portions-upset stomach
- Follow the doctors orders
- Attractively presented-upset stomach
- Regular well balanced meals
- Low fat cooking methods
- Salt-reduced for high blood pressure-increased after vomiting or diarrhoea-saline solution
- Strict hygiene rules during food prep
Malnutrition
This means having intakes of energy and/or other nutrients below or in excess of their RI for long periods of time
Dietary deficiency
When the diet is lacking essential nutrients
Dietary excesses
When the diet contains too much of certain nutrients e.g hypervitaminosis
Bowel disorders- Constipation(1)(2)(3)
Description- -Stools become hard and difficult to expel Causes- -Lack of dietary fibre -Insufficient water intake Symptoms- -Infrequent bowel movements -stomach cramps -pain
Bowel disorders- Haemorrhoids (1)(5)(3)
Description-
-Swollen blood vessels are found inside or around the rectum and anus
Causes-
-Lack of dietary fibre
-Insufficient water intake
-Excessive pushing caused by constipation
-Prolonged sitting down increases pressure on blood vessels causing them to swell
-Pregnancy can increase pressure on blood vessels in the lower pelvic area causing them to swell
Symptoms-
-Pain and discomfort when expelling stools
-Itchiness around the anus
-Some blood loss passing stools
Bowel disorders- Diverticular disease (2)(2)(3)
Description-
-Small pouches develop in the walls of the intestine
-They fill with food waste which brings bacteria causing acids and gases to inflame the diverticula.
Causes-
-Lack of dietary fibre
-Insufficient water intake
Symptoms-
-Pain and discomfort
-Bloating
-Blood loss in stools which may lead to anaemia
Bowel disorders- Bowel cancer(4)(3)(5)
Description- -Starts in polyps on the bowel wall -Most are not cancerous -Over time some can develop into colon cancer -Can be fatal if not detected early on Causes- -Lack of dietary fibre -Insufficient water intake -A diet high in saturated fat Symptoms -Changes in bowel habits -Some blood loss in stools -Stomach cramps -Bloating -Weight loss
Bowel Disorders- Irritable bowel syndrome (2)(3)(5)
Description- -Irregular muscle contractions -Irregular bowel movements Causes- -The exact cause is unknown -Often associated with a diet lacking in fibre -Sufferers may have trigger foods Symptoms -Stomach cramps -Bloating -Diarrhoea -Constipation -Excessive flatulence
How to reduce the risk of developing bowel disorders (2)
- Follow a diet high in dietary fibre
- Drink approximately two litres of water per day
Methods of increasing fibre In the Diet(6)
- Choose wholemeal foods instead of refined foods e.g. choose brown bread over white bread
- Increase your intake of fruit and vegetables and eat them with the skins on where possible
- Increase your intake of seeds and nuts
- Add bran to breakfast cereals and wholemeal bread
- A fibre supplement may be needed which would need to be prescribed
- Snack on popcorn (salted/sweetened
Definition of osteoporosis(2)
- A skeletal disease in which the bones become thin and porous due to a loss in bone mass.
- This results in fragile and brittle bones.
Symptoms of osteoporosis (7)
- Fragile and brittle bones that may break from a slight fall
- Curvature of the spine resulting in stooped posture or hunching due to vertebrae breaking
- Loss of height due to curvature of the spine
- Neck and back pain
- Bone fractures especially in the wrist and hip
- Pot belly because the ribs are resting on the stomach which will increase clothes sizes
- Body’s centre of gravity changes putting u at more risk of falling
Risk factors associated with osteoporosis(HEADS)
Heredity-
-60% of bone is genetics so if a person’s family has genes responsible for decreased bone mass your risk of osteoporosis is increased
Exercise-
-Lack of weight bearing exercise can increase risk as exercise maintains bone strength and encourages bone cells to renew themselves but excessive exercise has the opposite affect
Age-
-Most common in premenopausal women as oestrogen decreases reducing calcium absorption as this hormone helps to maintain bone strength in females
Diet-
-Lack of calcium, phosphorus and vitamin D can reduce strong dense bone formation and lack or excess protein can decrease bone density
Sex-
-Most prevalent in women as they have smaller, thinner bones than men and oestrogen levels decrease when women reach menopause, reducing calcium absorption and during pregnancy women may have their calcium robbed from their bones if their diet does not contain enough calcium
How to reduce the risk of developing osteoporosis(7)
- Consume a diet rich in calcium, vitamin D and phosphorus
- Avoid calcium absorption inhibitors such as phytic acid in cereals
- Participate in regular weight-bearing exercise e.g. jogging
- Avoid excessive alcohol consumption as it lowers vitamin D levels in the body decreasing calcium absorption
- Women can choose hormone replacement therapy to increase oestrogen levels that drop during menopause increasing calcium absorption.
- Balance protein intake as too much or too little can affect bone density
- Do not smoke as smoking inhibits calcium absorption
