Chapter 8: Diet and meal planning

Define a balanced diet.

A diet that supplies necessary energy and nutrients in correct proportions for healthy growth, body maintenance, and disease prevention.

What are the three key principles of a healthy diet?

1. Variety → diff. food grps to obtain nutrients of correct proportions

2. Moderation → right amt. from each food group

3. Balance → balance food intake w/ exercise to maintain healthy weight

What is the energy value (kcal/g) for Carbohydrates, Protein, and Fats?

• Carbohydrates: 4 kcal/g

• Protein: 4 kcal/g

• Fats: 9 kcal/g.

1. What are the roles of energy in the body?

1. Basal Metabolic Rate (BMR)

2. Thermic Effect of Food

3. Physical activity

Define Basal Metabolic Rate (BMR) and Thermic Effect of Food.

• BMR: Energy used for vital functions at rest (e.g breathing, blood circulation, homeostasis)

• TEF: Energy used to digest, absorb, and remove food waste

Explain the concept of energy balance.

• Energy Balance: Input = Output (stable weight).

• Positive Imbalance: Input > Output (weight gain).

• Negative Imbalance: Input < Output (weight loss).

Describe a key nutritional consideration for Schoolchildren.

• High energy needs for growth (complex carbs)

• need calcium for bones

• encourage healthy snacks

• Hydration

• Limit processed food intake (high in fat, salt, sugar)

Describe a key nutritional consideration for Teenagers.

• High energy/protein for puberty

• girls need more iron (menstruation)

• Calcium for strong bones and healthy teeth

Describe a key nutritional consideration for Adults.

• Focus on maintaining weight by choosing nutrient-dense, lower-calorie foods

• Protein to replace worn-out tissues and maintain proper body function

• Calcium to reduce osteoporosis

Describe a key nutritional consideration for Seniors.

• Lower energy needs

• need sufficient protein to prevent muscle loss

• may need softer foods

• Serve food intake small proportions, more frequently due to poor appetite

• Calcium to maintain bone health

Define a Lacto-ovo vegetarian.

Eats dairy (Lacto) and eggs (Ovo) but no meat or seafood.

Define a Vegan.

Eats only plant-based foods; no animal products whatsoever.

Which nutrients might be lacking in a vegan diet?

• protein

• Iron

• Calcium

• Vitamin D

• Vitamin B12

What does the economic factor "Demand and Supply" mean?

The price of food is affected by consumer demand and availability. Food is cheaper when in season (high supply).