Chapter 8 - diet and meal planning Flashcards
define Balanced diet
It supplies the necessary energy and nutrients in the correct proportions for the healthy growth and maintenance of the body
define Unbalanced diet
Caused by insufficient/excessive intake of nutrients leads to malnutrition
what does balanced meal depend on
V-variety
B-balance
M-moderation
what is V-variety
Eat a variety of foods from the different food groups of My Healthy Plate (MHP) to obtain all nutrients in the correct proportions
what is B-balance
Balance food intake with physical activities to maintain a healthy weight
what is M-moderation
Eat a variety of foods from the different food groups of My Healthy Plate (MHP) to obtain all nutrients in the correct proportions
what is one cal
4.2 j
what is one Kcal
4.2 Kcal
what are the three roles for energy
-Basal Metabolic Rate (BMR)
-Thermic effect of food
-Physical activities
define Basal Metabolic Rate (BMR)
The minimum amount of energy that the body uses to maintain vital metabolic functions while at rest. For example: breathing, blood circulation, body temperature regulation, pumping of heart and maintenance of function of brain, liver and other organs.
define Thermic effect of food
The energy utilised by the body to digest food into nutrients, absorb nutrients and remove waste. (DAR)
define Physical activities
For example strolling, writing, running and swimming>
what is total energy expenditure
Total energy expenditure is the sum of energy used to fuel these 3 major uses of energy.
what are the four general factors to consider when planning meals
- Physiological= nutritional needs
-economic
-social
-Psychological
what are the four sub factors of Physiological= nutritional needs
-Age and gender
-Basal metabolic rate
-Level of physical activity
-Health status
what is meant by Age and gender
-Adults require more energy than seniors because of their more active lifestyles. Women require less energy than men due to lower muscle mass.
-Women that experience menstruation at the same age of a man that doesn’t require more iron due to blood loss
what is meant by Basal metabolic rate
-Those who have a higher BMR use more energy and need more energy input than those with a lower BMR. Teenagers have a higher BMR than adults and seniors.
what is meant by Level of physical activity
-Individuals who are physically active need a larger energy intake
what is meant by Health status
-People who are obese or have diabetes need to restrict their calorie and sugar intake. People who are anemic may need to consume more iron-rich food
what is the sub factor of Psychological
individual preference
what is meant by individual preference
For example, children dislike vegetables and avoid eating them. Guardians can mix vegetables with food that children may like.
what are the four sub factors of social
-Occasion
-Ethnic customs, traditions and religions
-Parents, peers and media
-Vegetarianism
what is meant by occassion
Serving a variety of dishes containing different nutrients is encouraged on these occasions. For example, serve stir fried vegetables with dishes that are high in proteins or fats
what is meant by Ethnic customs, traditions and religions
-For example, Hindus and some Buddhists do not eat beef while Muslims do not eat pork
-For example, mooncakes are part of Mid-Autumn Festival, traditional sweets (laddu & jalebi) are eaten during Deepavali and ketupat and rendang are eaten during Hari Raya
what is meant by Parents, peers and media
-Parents can inculcate healthy eating habits in young children by making healthy food choices, limiting unhealthy foods high in calories, fat, salt and sugar
-Teenagers may tend to choose the same food as their friends, this could lead to making unhealthy food choices.
what is meant by Vegetarianism
-Some choose to become vegetarian due to personal beliefs, for examples, some Buddhists and Hindus avoid eating meat due to their beliefs.
-Some refrain from eating animal products as they find animal farming destructive to the environment.
-Some practice vegetarianism due to health reasons. A diet high in animal products have been linked to many health problems such as heart disease and hypertension.
what is one sub factor of economic
Demand, supply and value for money
what is meant by Demand, supply and value for money
When the demand for a certain food is high but the supply is low, the price of the food is usually set higher due to limited availability. For example, fruits such as mangoes are seasonal produce and the price increases when there is a demand during the low season.
what are some ways to save money while shopping for food (7)
-buy in bulk
-use vouchers
-buy frozen instead of fresh
-buy cheaper proteins , chicken instead of beef
-buy food on sale that is still fresh
-buy housebrand
-buy seasonal produce
the four types of vegetarianism
-vegans
-lacto-ovo vegetarians
-lacto-vegetarian
-ovo-vegetarian
what is consumable and not consumable for vegans
-animal - no
-eggs - no
-diary - no
-vegies - yes
what is consumable and not consumable for lacto-ovo vegetarians
-animal - no
-eggs - yes
-diary - yes
-vegies - yes
what is consumable and not consumable for lacto-vegetarian
-animal - no
-eggs - no
-diary - yes
-vegies - yes
what is consumable and not consumable for ovo-vegetarian
-animal - no
-eggs - yes
-diary - no
-vegies - yes
define energy input
energy intake is the amount of energy a person obtains from their diet . carbohydrates, fats and proteins contribute to these energy
define energy output
energy output is the amount of energy a person uses for basal metabolism, thermic effect of food and physical activities
define the relationship between energy balance and body weight
- when energy input is balaced with energy output = body weight remain unchanged
-when energy input is higher than energy output = body weight increases
-when energy input is lower than energy output = body weight decreases
