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nutritional needs and health, Key words, Energy, Nutritional Analysis,…

- - - - they are our main source of carbohydrates
    - - it can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer
    - - Provides your body with omega
    - - Too much saturated fat and sugar cause heart problems by increasing your cholesterol
    - - Increase your blood pressure and lead to heart disease
    - - keeps heart healthy
    - - Stay hydrated helps body function
    - - provides the body with energy for the day
- - - - Children should be encouraged to remain a healthy weight with respect to their height.
      - A healthy family lifestyle can help in the weight management of children.
    - - A good supply of protein, calcium, iron, vitamin A and D, as part of a healthy, balanced diet, is essential.
      - Calcium is needed for healthy tooth development, and together with vitamin D, help develop strong bones. Children should pay attention to dental hygiene and ways to prevent dental cavities.
      - If children choose to consume food and drinks high in sugar occasionally, this should be done at mealtimes and not in between meals.
      - Brushing teeth twice a day with a fluoride toothpaste and using dental floss will help maintain healthy teeth. Regular dental visits are also important.
      - foods to avoid in childhood
        
        Nuts
        
        Whole or chopped nuts should not be given to children under 5 years to avoid choking.
        .
        
        some children are allergic to nuts
        
        Deep Sea Fish
        
        Shark, swordfish and marlin contain relatively high levels of mercury, which may damage the developing nervous system of children.
  - - - Adolescents should have plenty of energy in their diet for rapid growth. However, some adolescents tend to eat more than they need and become overweight.
      - It is important to encourage an active lifestyle with a healthy, balanced diet during this time, because good habits practised now are likely to benefit their health for the rest of their lives.
      - After menstruation begins, girls need more iron than boys to replace losses.
      - It is recommended that teenage girls and women require 14.8 mg of iron each day, while adolescent boys only need 11.3mg of iron per day, but this reduces to 8.7 mg of iron daily for men aged 19 or above.
      - Some women have very high iron requirements because they have large menstrual losses.
  - - - eat a balanced diet with plenty of fruit and vegetables
      - opt for healthier fats
      - get enough dietary fibre (NSP)
      - keep well hydrated
      - stay active
      - drink alcohol moderately
      - Don’t smoke
    - - Adults should aim for a healthy body weight for their height and try to keep it at that level.
      - The Body Mass Index (BMI) is a good indicator if a person is underweight, overweight or a healthy weight. To calculate BMI (kg/m2), divide weight (kg) by height (m) x height (m).
  - - - difficulty in chewing and swallowing
      - dental problems
      - changes in sense of smell and taste
      - difficulty in shopping, preparing and cooking food
      - living alone
      - financial problems
      - illness
    - - -enjoy their food
      - -keep active
      - -have adequate nutrient intakes
    - - Older adults should adopt a healthy, balanced diet to maintain health.
      - It is also important they keep hydrated by drinking plenty of fluid. Even minor dehydration may lead to health problems.
      - As we progress through adulthood, bone resorption (replacement of old bone tissue) takes place at a faster rate than bone formation. This leads to a gradual fall in bone mass as we age. In women, bone loss is accelerated following the menopause.
      - Osteoporosis may occur when bones become weak, brittle and break easily. This can lead to fractures in the wrist, back and hip. Osteoporosis is a major problem in older people, especially women.
      - Having a greater peak bone mass (PBM) in early adulthood helps adults to start from a higher point from which bone mass will be lost during the ageing process.
      - Older adults should have plenty of calcium intake from milk and dairy products, green leafy vegetables, beans, pulses and products made from white and brown flour, which are fortified with calcium in the UK. Older adults should also remain active.
      - Sources of vitamin D are from foods such as oily fish, cod liver oil and margarine, or through the action of sunlight on the skin. As we age, our skin is less efficient at making vitamin D from sunlight and it is unlikely that the diet alone will provide adequate vitamin D, so it is recommended that people aged 65 and over take a supplement of vitamin D.
- - - - wheat
      - barley
      - rye
    - - pasta
      - cakes
      - breakfast cereals
      - most types of bread
      - certain types of sauces
      - some ready meals
  - - - farting
      - diarrhoea
      - a bloated stomach
      - stomach cramps and pains
      - stomach rumbling
      - feeling sick
- - - - An average woman has a BMR of around 5,900 kJ per day.
      - The rate of energy expenditure is usually lowest in the early morning.
      - An average man has a BMR of around 7,100 kJ per day
      - Your Basal Metabolic Rate (BMR) is the number of calories you burn as your body functions to keep you alive.
    - - An adult needs to do roughly 30 minutes of activity a day to stay healthy.
      - A child needs to do roughly 60 minutes of activity a day to stay healthy.
      - It can help calculate the amount of energy your body is spending and how food you need to replace that energy.
      - It is a measurement of how much exercise you do
- - - - Baking
      - Barbequing or char/grill
      - Dry frying
      - Grilling
  - - - Shallow frying
      - Stir-frying
      - Roasting
  - - - Blanching
        
        Is very quick so loss of nutrients is very small - vegetables remain crisp and colour isn’t lost.
      - Boiling
        
        Is fairly quick so only a little bit of nutrients is lost - softens the food, food will lose flavour in the water and fruits and vegetables will lose their colour.
      - Braising
        
        A very slow cooking method so a lot of nutrients is lost but the cooking water is normally eaten with the meal as gravy so nutrients will be eaten - foods become soft, flavours are enhanced colour of vegetables is lost.
      - Poaching
        
        water soluble vitamins are lost - foods become soft, flavours are kept but colour will be lost.
      - Simmering
        
        Takes a long time so nutrients loss is great - softens food, flavour is lost in water.
      - Steaming
        
        Water doesn’t touch food so loss of water soluble vitamins and nutrients is greatly decreased - Gives a light and fluffy texture to food, fruit and vegetables may lose their colour.
- - - - Using a mechanical raising agent means adding either steam or air to create a rise in the food.
      - Methods
        
        Beating
        
        Folding
        
        Whisking
        
        Sieving
        
        Creaming
        
        Rubbing in
      - Foods
        
        Yorkshire puddings
        
        Choux pastry
        
        Meringues
    - - Yeast
    - - Baking powder
      - Bicarbonate of soda
      - Foods
        
        Cupcakes
        
        Cakes
        
        Biscuits
      - Cream of tartar
- - - - the maintenance of normal bones and teeth
      - the production of energy
      - helps filter out waste in the kidneys
    - - Red meat
      - Milk and dairy
      - Fish
      - Poultry
      - bread
      - rice
      - oats
  - - - the formation of haemoglobin in red blood cells
      - transport of oxygen in the body
      - production of energy
      - function of the immune system
      - normal cognitive function
      - reduction of tiredness and fatigue
      - cell division
    - - haem iron (from animal)
        
        Beef
        
        lamb
        
        veal
        
        pork
        
        kangaroo
        
        poultry
        
        chicken
        
        duck
        
        goose
        
        turkey
        
        pheasant
        
        offal
        
        fish
        
        shellfish
        
        eggs
      - non-haem iron (not from animals)
        
        food supplements
        
        iron tablets
        
        lentils
        
        chickpeas
        
        beans
        
        tofu
        
        cashew nuts
        
        hemp seeds
        
        chia seeds
        
        ground linseed
        
        pumpkin seeds
        
        kale
        
        dried apricots
        
        figs
        
        raisins
        
        quinoa
        
        fortified breakfast cereals
    - - Women of child bearing age and teenage girls need more iron as it is lost during menstruation
      - Almost half of teenage girls do not consume enough iron
      - A lack of iron may lead to iron deficiency anaemia. More than 2 billion people worldwide suffer from anaemia making it the most common deficiency
      - Haem iron is readily absorbed by the body. Vitamin C helps the absorption of non-haem iron when eaten at the same time, as does meat and fish.
  - - - the mineralisation of bones and teeth
      - protection of teeth from dental caries (tooth decay)
      - Stimulates new bone formation
    - - Tooth paste
      - Fluoridated water
      - foods and beverages prepared with fluoridated water
      - Tea
      - Fish
    - - Excess: staining and pits to develop on the teeth
- - - - vitamin B1 thiamin
        
        Vitamin B1 is required to release energy from foods and to help the nervous system work. It is found in milk, bread, eggs and peas an the effects of excess consumption are rare. If you do not get enough Vitamin B1 in your diet you can suffer from a disease called Beri Beri, which is a muscle wasting disease.
      - vitamin B2 riboflavin
      - vitamin B3 niacin
      - Vitamin B12