Please enable JavaScript.
Coggle requires JavaScript to display documents.
Diet and Good Health (Complementary Actions: (Iron and vitamin C (Vitamin…
Diet and Good Health
Complementary Actions:
You will get more benefit from nutrients if you combine foods
The way these nutrients work together
Iron and vitamin C
Vitamin C helps the body take up the plant based non-haem iron (found in dark green leafy vegetables) which is harder to absorb
This iron is needed especially for vegetarians or vegan
Foods that have calcium and non-haem iron in it will help the body get the amount of iron needed for a healthy body
Freshly-squeezed orange with a ricotta and spinach lasagne
Vitamin D and calcium
Calcium is important for healthy bones and teeth. Absorbed in intestine
Vitamin D helps with this absorption so you will gain more calcium if you eat foods containing both
Cereal and milk (fortified as increases nutritional value)
Sodium and potassium
Too much sodium (salt) will cause a high blood pressure, stroke and heart attacks.
Eating potassium helps encourage the kidneys to excrete (get rid of) excess sodium
Rich in potassium:
Sweet potatoes and bananas
Niacin (B3) and tryptophan
Tryptophan is an essential amino acid that is a building block of protein, which also contains niacin.
Chicken and turkey
Niacin helps release energy from carbohydrates, is essential for healthy skin and nerves and can lower levels of fat in the blood
Vitamin B12 and folate/folic acid
These work closely together with cell division and replication, during foetal development and healing processes.
Zinc and copper
Trace elements that are needed in small quantities but they compete with each other to be absorbed into the intestine.
It is important to try to avoid eating foods that contain both of these trace elements at the same time
Foods containing copper:
Leafy greens, asparagus, wholegrain, nuts and seeds
Foods containing zinc:
Seafood, meats and dairy products
Dark green leafy vegetables and fats
Dark green leafy veg are full of trace elements and minerals (most of these minerals are fat-soluble)
A healthy source of fat with greens will increase the absorption of these minerals in the body
Salads in olive oil or cooking greens in butter
Energy Balance
Why we need energy:
To keep us alive and active
For lots of tasks in the body:
To make our muscles move so we can carry out practical activities.
To keep our bodies at the correct temperature (37)
To keep involuntary muscles working
To enable our cells to grow and repair
Where does energy come from:
Mainly from fats and carbohydrates
Food that isn't used for energy will turn to fat
How much energy we need:
Energy value (amount) of food:
Kilo calories
Sleeping:73 calories
Sitting:80 calories
Standing:110 calories
Light exercise (walking):277 calories
Moderate exercise (swimming or cycling): 365 calories
Heavy exercise (jogging, tennis):490 calories
Extrinsic sugars consumed per day day:7 teaspoons
Physical Activity level (PAL)
The amount of extra activity you do per day (including sitting, standing)
Basal Metabolic rate (BMR)
Amount of energy needed to ensure the body functions are carried out before you do any physical activity
Estimated Average requirement (EAR)
The amount of calories needed per day for your body to work properly and to maintain your body weight.
Basal metabolic rate x Physical activity+estimated average requirement
Nutritional needs for different age groups
Babies and young children
Babies are fed either breast milk or bottle formulas until around 4 to 6 months
Breast milks gives a baby all they need except for iron but milk formulas provide babies with all the nutrients needed
Newborns are born with a store of iron as long as the mother ate a good amount of iron while pregnant
Once the baby is old enough, they will be introduced to pureed food (weaning)
A good variety of foods should be introduced to ensure a balanced diet and to make sure the baby is able to digest certain foods properly (introduced to cooked and raw food)
Foods that may cause allergies may be introduced gradually but if an allergy is in the family line, it is best to wait until the baby is 1.
Children aged 1 to 4 years old
Very active and growing quickly so needs small regular meals and drinks to give them energy throughout the day
Should't have too much fibre as it would fill them up
They need a diet higher in fat to provide enough energy so shouldn't follow the eat well guide
Main nutrients:
Protein for growth
Fat for energy and fat-soluble vitamins and helps brain and nervous system development.
Whole milk instead of semi-skimmed (more fat)
Carbohydrates for energy (try use complex carbs instead of sugar)
Calcium and vitamin D for strong bones and teeth
Iron and vitamin C for red blood cell development
B vitamins for digestion, nervous system development and muscle growth
Ways to get children to eat more fruit and veg and less sugar:
Cut foods into fun shapes
Get the child involved in food preparation
Food served in small portions and should look good
Eat as a family to set a good example
Children aged 5 to 12 years
Exercise helps the bones become stronger and take up the calcium, they need. This is laying down bone density, creating peak bone mass which will help prevent problems such as weaker bones at an old age
From 5 years old, they should be following the eatwell guide suggestions for meals and should try more meals to provide all the vitamins and minerals and to extend their appreciation
They should have smaller portions so aren't forced to eat if they are full.
Recommended to have 28g protein per day and around 1900 kilocalories for boys and 1700 kilocalories a day for girls
Teenager
During growth spurts, balanced regular meals needed.
Need sufficient protein to support growth
Essential vitamins and minerals needed to help bone and internal organs form correctly.
Peak bone mass not achieved until neatly 30 so sufficient calcium and vitamin D must be eaten to reduce risk of brittle and weak bones at an older age
Exercise needed as it could stimulate growing bones to take up minerals
Fizzy and carbonated drinks should be avoided as they may cause phosphoric acid which can stop minerals being taken up by bones
Girls prone (likely) to be anaemic as will start their periods. Iron rich foods should be eaten along with foods high in vitamin C to help iron absorption
Should cut down on junk food and should eat breakfast so you won't eat unhealthy snacks.
Drinking water instead of fizzy drinks will keep them hydrated
Being conscious of body image could cause
anorexia
(extreme weight loss and psychological condition to make their body as thin as possible) or
bulimia
(eating a lot and then making yourself sick after)
Adults and older people
Needs nutrients to work properly and repair and renew cells. Also used to prevent diseases and dietary-related conditions developing
Balanced diet and need fewer calories as less energy used and basic metabolic rate lowered
Religion
Hinduism
Most are vegetarian
Most don't eat egg
Cheese made with rennet can't be eaten
Islam
Halal food where animal alive when killed. Prayer read while cut of the throat, blood drained after
Haram-non-halal slaughtered animals, types of margarine, animal fat emulsifiers, bread with dried yeast, caffeine drinks
Dairy products can't contain added animal enzymes
Fasting (Ramadan) based on lunar calendar
Judaism
Kosher (clean meat)
Can eat cow and sheep
Can only eat fish that have scales and fins
Shellfish forbidden
Fasting-yom kippar
Meat and dairy cooked separately
Vegetarians
Lacto-ovo
= can eat dairy products and eggs
Lacto
=Like lacto-ovo but don't eat eggs
Vegans
=Can't eat anything from an animal
Eatwell Guide
Definitions
The amounts that are recommended for individuals over the age of 5.
Shows the average amount of food should be eaten by an average person on a regular diet
Shows the proportion of foods you should have on your plate for every meal
Eight tips of healthy eating
8.Get active and try to be a healthy weight
Less likely to have health problems: Obesity, heart problems an loss of bones strength as they get older
Makes you look and feel good
Helps with your digestive system to work more efficiently, develops muscles, keeps you alert, boosts your immune system and can help reduce the chance of developing some cancer
30 mins a day recommended to increase your heart rate and makes you feel warm.
If you don't exercise:
You can become overweight, feel tires and lack energy
You can have weak muscles, weak bones and develop illnesses as you get older
4.Cut down on saturated fat and sugar
Helps prevent obesity, heart problem, dental caries (rotting teeth) and high cholesterol levels
Cutting down on sugar reduces obesity levels and prevents dental problems
Sugar is often added to flavour and as a preservative
Sugar is present in many forms and has many different names
Glucose, glucose syrup, dextrose, fructose, maltose, sucrose, invert sugars, corn syrup, lactose and hydrolysed starch
3.Eat at least two portions of fish a week,
one should be oily
Oily fish provides protein, vitamins and minerals.
White fish is low fat
Cod, haddock, plaice
Oily fish will provide omega 3 fatty acids which helps to keep your heart healthy
Salmon, tuna, herring, sardines, mackerel
5.Eat less salt, no more than 6 grams a day for adults
Reduces chances of developing high blood pressure and kidney problems
Added to food as a preservative
Hidden salts in food: a lot of food have added salt which isn't listed in the ingredients
Listed on food labels under different names
Sodium, sodium bicarbonate
2.Eat a minimum of five portions of five fruit and veg a day
Provides essential vitamins and minerals, fibre and antioxidants
One portion is 80g, 3 heaped teaspoons of veg or 150ml of fruit juice
Fresh, frozen or canned fruit or veg counts
6.Drink plenty of water
Helps with digestion
Important for brain function
Hydrates the body
Helps prevent constipation
1.Base meals on starchy foods
Rice, pasta, bread, potatoes, oats, millet
Gives vitamins, minerals and fibre as well as providing a slow release of energy
Fills you up for longer, making it less likely to snack on sugary foods between meals
7.Do not skip breakfast
The body needs food to give it energy after a long period without food
Research shows how people who eat breakfast perform better at school work and are able to concentrate for longer