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nutritional needs and health - Coggle Diagram
nutritional needs and health
The current guidelines for a healthy diet
vase your meals on starchy foods
eat lost of fruit and vegetables
eat more fish including a portion of oily fish per week
cut down on saturated fats and sugar
eat less salt ( no more than 6g per day for adults )
get active and be a health weight
dont get thirsty
don't skip breakfast
Portion size and cost of meals
Portion size
Different demographics of people need different portion sizes
Teenagers need relatively larger portion sizes to provide for their growth spurts
Elderly people are less active so need smaller portion sizes due to reduced levels of physical activity and reduced amounts of lean muscle tissue
Cost of food
It is usually cheaper to plan meals as this can help avoid excess food waste
cooking in bulk and then freezing food in portioned containers can help cut costs as bulk buying foods is usually cheaper
money can be saved by finding out about special offers
it is best not to shop when you are hungry as this can lead to impulse buying
price comparison websites are useful tools to find the best prices on the same items
Young children aged 1 - 4
should regularly try new foods
should be given fresh foods as snacks
should drink water with their food
let children eat until they are full and don't force them to eat everything on their plate
sit as a family to eat foods when possible so they can see others eating the same types of foods
give them a small choice of healthy foods so they can decide what they want to eat
make mealtimes as relaxing as possible
schoolchildren aged 5 - 12
encourage them to have school meals to increase the variety of the foods they eat.
they should be encouraged to try new foods but never forced to try foods they don't want to
they should be encouraged to eat a variety of vegetables and have them as snacks
make unhealthy foods a small part of their diets
diluted fruit juices should be consumed at mealtimes due to the high amount of free sugars
encourage them to eat proper meals and avoid snacking
Teenagers
should eat a well balanced diet
eat breakfast to help them concentrate at school
eat regular meals to control their blood sugar levels
eat unprocessed foods including fruits and vegetables to increase fibre intake
avoid fizzy drinks that contain high levels of sugar
Different nutrient and energy needs and why they are needed (teens)
Protein: because of rapid growth, boys need more protein than girls as they have more muscle tissue
calcium and vitamin D: for healthy bone and teeth development. boy need more calcium that girls as they are usually a bigger build
iron and vitamin C: to prevent iron deficiency anaemia by keeping the red blood cells healthy. vitamin C helps the body to absorb the iron. teenage girls need the most iron as they menstruate
vitamin A: for good eyesight
B group vitamins: to release energy from carbohydrates
Different nutrient and energy needs and why they are needed (adults)
Calcium and vitamin D: to keep bones and teeth strong and prevent osteoporosis
iron and vitamin C: to keep red blood cells healthy and prevent anaemia
Different nutrient and energy needs and why they are needed
vitamins A, C and E: to help prevent heart disease and some cancers
Calcium and vitamin D: to keep bones strong and prevent osteoporosis
fibre and fluids: to prevent constipation and, which may lead to diverticular disease and cancer of the bowel
sodium: can cause high blood pressure if too much is eaten
vitamin B12: to help prevent memory loss
Recommended energy sources from nutrients in the UK
protein: 15% of total food energy from proteins
fat: no more than 35% of total food energy from fats. of which no more than 11% should be from saturated fats
carbohydrates: 50% of total food energy from carbohydrates
Obesity
this means being very overweight
Type 2 diabetes
coronary heart disease
stroke
increased risk of some cancers
arthritis
depression
Treating obesity
Children should exercise for 1 hour per day
adults should exercise for 4 hours per week
losing weight gradually is better as you are more likely to be able to keep up this diet and stop the weight returning
losing excess body weight gives you more energy and means you are less likely to become seriously ill
Cardiovascular disease
covers a group of diseases of the heart and blood vessels
coronary heart disease
stroke
if the blood flow is reduced or stopped by a blood clot or narrowing of the blood vessels it can cause a heart attack if it happens in the heart and a stroke if it happens in the brain
risk factors for cardiovascular diseases
high blood pressure
smoking
high cholesterol
diabetes
not exercising enough
being obese
ethnic background
reducing the risk of cardiovascular diseases
following the eatwell guide
not drinking too much alcohol
excercising regularly
not smoking
watch the amount of fat in your diet
reducing the amount of sugar in your diet
reducing the amount of salt in your diet
bone health
rickets
caused by insufficient vitamin D in children
causes weak, soft bones
signs of rickets include bowing of the legs
can be due to lack of exposure to sun
osteoporosis
caused by a lack of vitamin D in adults
causes brittle bones
Iron deficiency anaemia
symptoms include
pale complexion
breathlessness
hear palpitaions
tiredness
dizziness and fainting
treated by increasing iron intake in diet and often with iron suppliments
Type two diabetes
risk factors include
being overweight or obese
being over 40 years old
eating fatty, salty or sugary foods often
high blood pressure
not exercising regularly
symptoms include
passing more urine than normal
feeling thirsty
feeling tired all the time