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Factors to consider when planning meals for different groups of people…
Factors to consider
when planning meals for different groups of people (part 2)
Young children
Serve food which are rich in complex carbohydrates e.g rice, noodles, bread and potatoes to provide energy for their physical activities.
Serve food which are rich in proteins e.g. eggs, meat, poultry, tofu and dairy eructs to help in their rapid growth and development.
Serve meals in small portions at frequent and regular intervals daily. Serve a variety of food in meals and present them attractively to stimulate their appetite.
Serve food which contain saturated fats. Fats provide energy and are needed for proper absorption of fat-soluble vitamins A, D, E and K in the body. Fats are also needed for the development of the brain and nervous system.
Milk is rich in calcium which is essential in their daily diet. Calcium, phosphorus and vitamin D are needed to form strong bones and teeth.
Fruit and vegetables should be served at every meal as they are rich in vitamins, minerals and dietary fibre.
Encourage them to drink water. Snacks and drinks which are high in fats and sugar should be consumed in moderation to prevent childhood obesity.
Young children should be given food e.g. toast and rusk to help them to strengthen and develop their jaw muscles.
School-going children
Serve food with good source of proteins e.g. lean meat, skinless poultry and tofu. Proteins are needed for growth and development.
Milk, which is an excellent source of calcium should be included in their daily diet. Calcium, phosphurus & vitamin D are needed to form strong bones and teeth.
Encourage them to eat fruits and vegetables which are rich in vitamins, minerals and dietary fibre.
Serve a variety of food in meals and present them attractively to stimulate their appetite.
Breakfast is important as it provides the energy to start off their day at school. Breakfast should consist mainly of complex carbohydrates and proteins e.g. cereals with milk and bread with cheese.
Limit the intake of food which are rich in saturated fats and trans fats. They should consume low-fat dairy products to reduce their intake of saturated fats.
Limit the intake of food which are rich in sugar e.g. candies and chocolates as these may lead to tooth decay and increase the risk of childhood obesity.
Teenagers
Serve food which are rich in complex carbohydrates e.g. rice, noodles, pasta and potatoes to provide energy for their active lifestyle.
Encourage them to eat three well-balanced meals every day to get the required nutrients.
Serve food which are rich in proteins e.g. meat, seafood, egg, soya bean products and dairy products. Protein is required in greater amounts during teenage years due to the rapid growth of the body.
Teenage girls at this age undergo menstruation should consume more iron-rich food such as red meat, liver and dark green leafy vegetables. This is because iron promotes the production of red blood cells.
Serve food which are rich in calcium e.g. milk, cheese, yoghurt, dark green leafy vegetables and fish with edible bones (sardines and anchovies). Calcium is required in greater amounts during teenage years as bones grow longer and stronger.
Encourage them to snack on healthier food which are rich in vitamins, minerals and dietary fibre e.g. fruit and nuts, wholemeal sandwiches or crackers.
Teenagers should drink between 8 to 10 glasses of water daily. If a teenager is very active, it is important to increase his or her fluid intake.
Limit the intake of processed food which are high in salt and saturated fats e.g. fries, sausages and potato chips to reduce the rick of developing high blood pressure in adulthood.
Elderly
Serve meals in small portions and present them attractively to stimulate their appetite.
Serve food which are low in energy but high in nutrients e.g. fruit, vegetables, eggs, fish and tofu. These food provide the body with sufficient nutrients.
Serve food which are rich in proteins e.g. fish, pulses, eggs and low-fat dairy products. Proteins are needed to help with the repair of worn-out body tissues and for wound-healing.
Serve food which are rich in calcium e.g. low-fat dairy products, tofu and fish with edible bones (sardines and anchovies). Calcium is required to maintain strong bones and teeth, and to prevent osteoporosis.
Serve food which are easy to chew and digest. They should preferably be free from bones (especially fish bones) to prevent choking.
Limit the intake of sugar, fats or salt to prevent health problems such as obesity, hypertension, high cholesterol or Type 2 diabetes mellitus.
Food should be cooked using healthier methods such as steaming, boiling and stewing.