(2.24-2.26) Balanced diet + Functions + malnutrition

You don't need to know malnutrition in the spec but loads of questions come up for 'knowledge application.'

What is a balanced diet?

A diet with appropriate proportions of each of the nutrient groups.

Name the nutrient groups.

Carbohydrates

Protein

Lipids

Fibre

Vitamins

Minerals

Water

What are the sources and functions of carbohydrates?

• Source of energy

Found in: bread, rice, potatoes, pasta

What are the sources and functions of protein?

• Cell growth and repair

Found in: meat, fish, nuts, pulses

What are the sources and functions of lipids?

• Insulation

• Energy storage

Found in: butter, oil, nuts

What are the sources and functions of fibre?

• Keeps digestive system healthy by providing bulk for the intestine to push food through it

Found in: vegetables, whole grains, seeds

What are the sources and functions of water?

• Needed for chemical reactions in cells

• Regulates body temperature]

Found in: water, fruits + veggies

What are the sources and functions of vitamin A?

• Vision in dim light

• Keeps skin healthy

Found in: meat, spinach, eggs

What are the sources and functions of vitamin C?

• helps make red blood cells

• forms part of collagen protein

Found in: citrus, red+green peppers

What are the sources and functions of vitamin D?

• Helps body absorb calcium

• Required for strong teeth and bones

Found in: oily fish, dairy

What are the sources and functions of mineral calcium?

• Needed for strong teeth + bones

• Involved of clotting of blood

Found in: milk, cheese, eggs

What are the sources and functions of mineral iron?

• Needed to make haemoglobin- transport O2 in red blood cells

Found in: red meat, leafy green vegetables

What is starvation?

Taking in less energy than is used over a long period of time

What are the effects of starvation?

Body breaks down energy stores- first fat, then muscle tissue- leading to severe weight loss and damage to heart and immune system.

What diet factors lead to coronary heart disease?

An excessive amount of saturated fats and cholesterol

What are the effects of coronary heart disease?

Fat builds up in arteries, reducing blood flow to the heart. Can lead to heart attacks and death.

What dietary factor causes constipation?

Lack of fibre in diet.

What are the effects of a lack of fibre?

Lack of bulk for muscles to push the food through the alimentary canal, so risk of bowel cancer is increased.

What dietary factor causes obesity?

High fats and sugars- taking in more energy than is used.

What are the effects of obesity?

Extra energy stored as fat, contributes to heart disease and Type 2 diabetes.

What causes rickets?

Lack of Vitamin D and calcium.

What are the effects of rickets?

Poor and fragile skeletal growth and development.

What factors affect the quantity of food, and therefore energy, that a person needs?

Age, height, sex, activity levels, pregnancy

How does age affect energy requirements?

Children need protein for growth.

Energy needs increase as young people grow into adulthood.

Energy needs of adults decrease as they age.

How activity levels affect energy requirements?

The more active, the more energy needed because muscles contract more and respire faster.

How does pregnancy affect energy requirements?

Energy requirements increase as energy needs to support the foetus’s growth. Extra calcium and iron needed to help build bones, teeth and blood.

How does breastfeeding affect energy requirements?

Energy requirements increase and extra calcium needed to make high quality breast milk.

How does sex affect energy requirements?

Male average energy requirements tend to exceed that of females due to having a larger proportion of muscle to fat.