The importance of a balanced diet

Question 1

what should a balanced diet include

Answer 1

To maintain good health, a balanced diet must be followed.A balanced diet contains all the necessary nutrients in the correct quantities.

It should include the following:

• Energy foodssuch as carbohydrates and lipids (fats), which provide the body with energy.
• Body-building foodssuch as proteins, used for building and repairing cells.
• Protective foodsthat are rich in nutrients, such as vitamins and minerals, for maintaining the immune system and bodily processes.

Question 2

what are the South African Food-based Dietary Guidelines (SAFBDG)

Answer 2

1. Enjoy a variety of foods.
2. Be active!
3. Make starchy foods part of most meals.
4. Eat plenty of vegetables and fruits every day.
5. Eat dry beans, split peas, lentils and soya regularly.
6. Have milk, maas or yogurt every day.
7. Fish, chicken, lean meat or eggs can be eaten daily.
8. Drink lots of clean, safe water.
9. Use fats sparingly. Choose vegetable oils rather than hard fats.
10. Use sugar and foods and drinks high in sugar sparingly.
11. Use salt and food high in salt sparingly.

Question 3

what are the Nutritional requirements for an adult

Answer 3

An adult’s daily intake should consist of approximately:

• 45%–65%carbohydrates
• 10%–35%protein
• 20%–35%fats/lipids

Question 4

what factors can affect an individual’s nutritional requirements

Answer 4

• Growth:Growing children and teenagers need more energy and protein than adults who need to meet maintenance requirements rather than growth requirements.
• Sex:Men need more food than women. This is because of the naturally higher muscle mass in men than women. Women naturally have a high body fat percentage and muscle mass is more energy ‘expensive’ than body fat mass.
• Activity levels: Physically active people such as construction workers, landscapers and athletes need more high-energy food to meet their nutritional requirements.
• Pregnancy: Pregnant women need more calcium, iron, protein and energy to facilitate growing a foetus.
• Age:Older people generally need less food as a result of the naturally occurring decline in muscle mass that happens with increased age. The reduced muscle mass reduces total energy requirements.

Question 5

how does culture influence dietary choices

Answer 5

Cultural influences lead to the difference in the habitual consumption of certain foods and in traditions of preparation. An example is the spicy nature and frequent inclusion of curry in the traditional Indian diet.

Cultural influences are, however, amenable to change. When moving to a new country, individuals often adopt the particular food habits of the locals, and amazing new dishes are created when the food habits are combined.

Question 6

how does religion influence dietary choices

Answer 6

Halal–Followers of the Islamic faith don’t consume pork, alcohol, carnivorous animals or any food that comes into contact with carnivorous animals. The slaughter of animals must also follow strict rules.

Kosher–Followers of the Jewish faith don’t eat pork, shellfish, fish without fins or scales, or predatory birds, to name a few.

Question 7

how do Beliefs or preferences influence dietary choices

Answer 7

Vegan–Vegans don’t eat any animal products or foods that contain any ingredients of animal origin.Vegans often refer to their lifestyle and dietary choices as being 100% ‘plant-based’.

Vegetarian–Although vegetarians don’t eat any meat, they do include animal products in their diet, such as eggs and milk. Vegetarians refrain from any products that were produced as the result of the death of an animal. Eggs and dairy products, although of animal origin, don’t require that the animal to die in order for the product to be produced. There are, however, a variety of vegetarians who eliminate products of animal origin to a greater or lesser degree.