Diet and Good Health

Balanced Diet

A balanced diet includes all the essential nutrients in the right proportions to maintain health and well-being.

Importance of a Balanced Diet

A balanced diet helps maintain healthy body functions, provides energy, supports growth, repairs tissues, and reduces the risk of chronic diseases.

Eatwell Guide

The Eatwell Guide shows the proportions of different food groups needed for a healthy, balanced diet.

Importance of the Eatwell Guide

It is important for helping individuals make healthy food choices.

Food Groups in the Eatwell Guide

• Fruit and vegetables: 1/3 of the plate. • Starchy foods: 1/3 of the plate (e.g., rice, bread, potatoes). • Proteins: Moderate portion (e.g., meat, fish, beans). • Dairy or alternatives: Moderate portion (e.g., milk, cheese). • Oils and spreads: Small amount.

Limiting Foods High in Fat, Sugar, and Salt

Foods high in fat, sugar, and salt contribute to obesity, heart disease, high blood pressure, and diabetes when consumed in excess.

Functions of Carbohydrates

Carbohydrates provide energy for the body, especially for the brain and muscles during physical activity.

Role of Protein

Protein supports growth, repairs tissues, and helps maintain muscle mass.

Role of Fats

Fats provide a concentrated source of energy, support cell function, and help absorb fat-soluble vitamins (A, D, E, and K).

Importance of Fiber

Fiber aids digestion, prevents constipation, and helps reduce the risk of developing bowel diseases.

Nutritional Needs of Teenagers

Teenagers require more energy for growth, development, and increased physical activity during adolescence.

Nutritional Needs During Pregnancy

Pregnant women require more folic acid, iron, and calcium to support the growth and development of the baby.

Nutritional Needs as We Age

Older adults may need fewer calories but require more protein, fiber, and vitamins/minerals like Vitamin D and calcium for bone health.

Health Problems from Poor Diet

Poor diet can lead to obesity, heart disease, type 2 diabetes, high blood pressure, and poor bone health.

Unhealthy Diet and Obesity

An unhealthy diet high in fat, sugar, and calories can lead to an energy imbalance, where energy intake exceeds expenditure, leading to weight gain.

Poor Diet and Type 2 Diabetes

A diet high in sugar and unhealthy fats can increase insulin resistance, leading to type 2 diabetes.

Poor Diet and Cardiovascular Health

A poor diet negatively affects cardiovascular health.

Saturated fats

A diet high in saturated fats can increase cholesterol levels, leading to clogged arteries and an increased risk of heart disease.

Trans fats

A diet high in trans fats can increase cholesterol levels, leading to clogged arteries and an increased risk of heart disease.

Salt

A diet high in salt can increase cholesterol levels, leading to clogged arteries and an increased risk of heart disease.

Carbohydrate deficiency

Fatigue, low energy.

Protein deficiency

Poor growth, muscle wasting.

Iron deficiency

Anemia, tiredness.

Calcium deficiency

Weak bones, osteoporosis.

Vitamin D deficiency

Poor bone health, rickets.

Excess fat

Obesity, heart disease, high cholesterol.

Excess sugar

Tooth decay, obesity, increased risk of type 2 diabetes.

Fiber

Fiber helps with digestion, prevents constipation, and can help reduce the risk of heart disease and type 2 diabetes.

Lack of fiber

A lack of fiber can cause constipation, digestive discomfort, and increase the risk of bowel diseases.

Water

Water hydrates the body, aids digestion, helps regulate body temperature, and flushes out toxins.

Food labels

Food labels provide information about the nutritional content of foods, including calories, fat, sugar, and salt, allowing consumers to make informed choices.

Traffic light food labelling

Traffic light labels use color codes (green, amber, red) to indicate whether a product is low, medium, or high in key nutrients like fat, sugar, and salt.

Nutritional content

Food labels provide details on ingredients, nutritional content (calories, fats, sugars, protein, etc.), portion sizes, and allergens.

Dietary choices

Religious and cultural beliefs can affect food choices (e.g., halal, kosher diets, vegetarianism).

Ethical concerns

Ethical concerns such as animal welfare, environmental impact, and sustainability can lead people to choose plant-based diets, reduce food waste, or avoid certain food products.

Vegetarian and vegan diets

Vegetarian and vegan diets can be healthful if well-balanced, providing adequate nutrition through plant-based proteins, vitamins, and minerals, but may require supplements for nutrients like vitamin B12 and iron.

Balanced meal for a teenager

Starter: Vegetable soup (fiber, vitamins). Main course: Grilled chicken (protein), brown rice (carbs), steamed broccoli (fiber, vitamins). Dessert: Fresh fruit salad (vitamins). Drink: Water or milk (hydration, calcium).

Lactose intolerance meal adaptation

Use lactose-free alternatives (e.g., almond milk, lactose-free cheese) and ensure adequate calcium intake from other sources like leafy greens, fortified non-dairy drinks, and tofu.