Diet B6.1 Flashcards
Balanced Diet
A balanced diet is one that gives your body the nutrients it needs to function correctly and for health to be maintained.
Carbohydrates
Provides energy and are used in respiration
Found in cereals, brad, pasta, rice and potatoes
Protein
For growth and repair of body tissues.
Found in fish, meat, eggs, beans, pulses and dairy products
Fats
Creates cell membranes,
stores energy in the body and insulates it
against the cold.
Found in butter, margarine, oils (olive,
sunflower, rapeseed etc), oily fish and nuts.
Minerals
These are needed in small amounts to
maintain health
Found in salt, milk (for calcium) and liver (for iron)
Vitamins
These are needed in small amounts to maintain health.
Vitamin C is used to allow stick together cells
lining surfaces.
Vitamin D helps bones absorb calcium.
Found in dairy foods, fruit, vegetables, fish liver oils
Fibre
This provides roughage to help to keep the
food moving through the gut
Found in vegetables and bran.
Water
This is needed for cells and body fluids
Found in fruit juice, milk, water
Age
the older you are the less you need as you’ve stopped growing
Gender
males need more to maintain their higher muscle mass
Activity Level
if you burn more calories you need to consume more
Pregnancy/Breastfeeding
women who are pregnant or lactating need a higher calorie intake
Starvation
Starvation is caused by not taking in enough
energy and nutrients over a period of time.
Leads to: • Muscle Loss • Dry Hair and Skin • Amenorrhea (Periods Stop) • Fatigue • Reduced Resistance to Disease
Coronary Heart Disease
Caused by cholesterol building up inside
the coronary arteries which causes a plaque.
The arteries become narrowed and blood
flow is reduced. This reduces the supply of
blood to your heart muscle. The plaque can
also break off and cut of blood supply.
A diet containing monounsaturated and
polyunsaturated fats helps to reduce blood cholesterol levels.
Constipation
Is when someone has difficulties passing
stools. This can lead to haemorrhoids and can
be very uncomfortable. There have also been links to bowel cancer.
A diet containing enough fibre and water would help alleviate this.
Obesity
If the energy intake is greater than the energy
output this would lead to obesity. This is a term
used to describe someone very overweight with a BMI >30.
Obesity can be reduced by consuming a
balanced, calorie controlled diet and
taking regular exercise to ensure that the
energy input doesn’t exceed those used.
Scurvy
This is caused by Vitamin C deficiency.
Symptoms include swelling and bleeding
of the gums, loss of teeth, tiredness and muscle and joint pain.
Vitamin D deficiency
Cause:
Inadequate exposure to sunlight. Vitamin D deficiency
leads to rickets and poor
teeth.
Effects: • Softened bones and teeth which becomes malformed • ‘Bow’ like shape to the legs.
Iron deficiency
Cause:
Inadequate iron intake due to poor diet and blood loss during heavy periods. Iron deficiency leads to anaemia.
Effects: • Muscular weakness. • Yellowing eyes and skin. • Heart palpitations • Dizziness and fatigue
(PEM) Kwashiorkor
Causes:
lack of protein in diet
Effects: • Very swollen abdomen • Skin and hair changes • Fatigue, diarrhoea, muscle loss. • Weakened immune system.
Marasmus
Causes: Deficiency of nearly all nutrients (especially proteins, carbs and fats). Can be due to absorption disorders caused by parasites.
Effects: • Muscle and fat loss. • Shrunken and wasted appearance. • Hypothermia, dehydration, anaemia.
