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Meal planning - Coggle Diagram
Meal planning
school children
nutritional needs
proteins for growth and development [ eg. lean meat, nuts]
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meal planning tips
serve three main meals with healthy snacks [eg. fruits between meals to meet their nutritional needs
serve a nutritious breakfast rich in complex carbohydrates and proteins [eg. cheese, tomato and wholemeal bread ]
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encourage children to try different variety o vegetables and try to incorporate vegetables into meals [eg. spinach and chicken meatball ]
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limit
processed food high in salt, sugar and fat by modifying meals [eg. cut down on sweets and pastries]
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teenagers
nutitional needs
complex carbohydrates for higher energy requirements and active lifestyle to help them stay full for longer hours [eg. brown rice]
proteins for growth and repair of body cells [eg. lean meat, nuts, seafood, eggs]
calcium-rich food for healthy bone and teeth growth during puberty [eg. low-fat milk and cheese, tofu, fish with edible bones]
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iron-rich food [eg. liver, red meat, spinach] to support increased blood volume as blood is lost for girls during menstruation
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meal planning tips
serve three main well-balanced meals with healthy snacks [eg. fruits between meals to meet their nutritional needs]
consume healthier snacks [eg. nuts that are rich in nutrients, vitamin and dietary fibre]
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characteristics
body changes when going through puberty -> rapid growth-> higher requirements of energy, protein and other nutrients
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limit
processed food high in salt, sugar and fat by cutting down on ice cream, potato chips
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adults
nutritional needs
adults require carbohydrates as it is important for maintaining blood sugar, energy levels and supporting mental performance. Examples of carbohydrates are whole grains and fibre-rich carbs also promote digestive and heart health
proteins. essential for maintaining and repairing body tissues such as muscles, organs, skin. it is needed to make enzymes, hormones and support immune function. older adults need more to prevent muscle loss
serve a variety of nutritious food that are rich in vitamin, minerals and dietary fibre but low in calories and fat
calcium. key for maintaining strong bones and teeth. prevents osteoporosis, especially in postmenopausal women and older adults
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meal planning tips
serve three main meals with healthy snacks [eg. fruits between meals to meet their nutritional needs
when eating out, choose dishes that are cooked using healthier cooking methods such as steaming instead od deep-frying
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characteristics
they would spend long hours at work and require alot of energy and they may skip their lunches to complete their work. As they grow older, they usually do not have much time to take care of their fitness
limit
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limit intake of high calorie food [eg. potato chipset, instant noodles that may be high in saturated fats
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elderly
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meal planning tips
vitamin D is needed as it helps absorbs calcium, support bone and immune health; natural production declines with age and less sun exposure. [examples : fatty fish, fortified dairy, egg yolks, supplements
add healthy fats like olibe oil, avocado or nut butter for extra calories when needed
calcium is needed to reduces risk of osteoporosis and fractures. [examples : dairy, leafy greens, fortified plant milks, canned salmon with bones
protein is needed to prevents muscle loss, support immunity and wounded healing [examples : eggs, lean meats, fish ,dairy, beans, lentils, tofu]
choose foods high in vitamins, minerals, protein and fibre, but lower in calories. [examples: oatmeal with berries and nuts, scrambled eggs with spinach, salmon and roasted vegetables]
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characteristics
elderly have decreased muscle mass and strength, so they may use walking aids like wheelchair and may need support with simple daily routine like showering and eating. They also have reduced bone density, increasing the risk of fractures and osteoporosis. As they have a slower metabolism and may be less active, they do not need so much energy rich food. The loss of teeth, hearing and diffculty in swallowing may result in a declined consumption of food.
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limit
limit sugar, sodium, saturated and trans fat, to reduce hight risk of diabetes and heart disease
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