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Dietary Needs (Adults (Unsaturated fats- Omega 3 and Omega 6 are essential…
Dietary Needs
Adults
Unsaturated fats- Omega 3 and Omega 6 are essential to lower cholesterol. Saturated fats should be limited to reduce the risk of cardiovascular disease and becoming obese
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The recommended amount of fibre is 30g daily and it promotes a healthy gut, prevents constipation and lowers the risk of bowel related diseases.
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It is recommended we take in no more than 6g of sodium daily. Adults are more at risk of developing high blood pressure and CVD.
Vitamin C is required to have a healthy immune system, an antioxidant and to aid iron absorption
Elderly
Total fat intake should be monitored to reduce the risk of obesity. Omega 3 and 6 should be increased in order to reduce the risk of cardiovascular disease. Saturated fat should be avoided as it increases the risk of CVD
The recommended amount of fibre is 30g daily. It promotes a healthy gut, prevents constipation and reduces the risk of bowel related disorders.
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Vitamin C is required for a strong and healthy immune system. It is also needed to help absorb iron - which is particularly important as this age group is less effective at iron absorption.
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No more than 6g of sodium is required per day. Older adults are at higher risk of developing high blood pressure and CVD if they eat too much sodium.
Toddlers
Young children need to follow a healthy diet so that they grow, stay active and stay healthy.
Children require a small amount of fat but it is important they eat some fat as they provide fat soluble vitamins needed at this age.
50% of daily energy requirements should come down to carbohydrates. No more than 5% of carbohydrate intake should come from sugary carbohydrates.
Starchy carbohydrates should be the main source of energy for children as they release energy slowly over a long period of time. Older children need 20g of fibre per day which should be taken in wholegrain form.
Vitamin C is important for a strong immune system -helping to prevent the colds, bugs and flus that children may pick up at school. It can also be for healthy brain development, skin and eyesight.
Sodium intake should be limited- children should only take in a small amount of salt in meals because too much can be harmful to their developing kidneys. Children under 6 years should have no more than 1.2g of sodium per day, children 7-10 years should have no more than 2g of sodium per day.
Calcium is required for the development of strong teeth and bones. This is important because children are losing their milk teeth to be replaced by their adult teeth.
Teenagers
Like children, teenagers are growing rapidly. This is commonly referred to as the growth spurt. The rapid development means that teenagers have complex dietary needs.
Unsaturated fat should be taken rather than saturated fat to carry out its functions. Care should be taken to monitor fat intake to prevent obesity
Starchy carbohydrates should be eaten to meet energy requirements. Many teenagers are very active and play sports so their energy requirements will be high. Teenagers should eat wholegrain varieties of carbohydrates in order to achieve the recommended fibre intake daily.
Protein is needed for the growth spurt, repairing the muscle tissue and a secondary source of energy.
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Vitamins B1 and B12 are required to help release energy from food. This is important for the high energy demand of teenagers.
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