Chapter 3 A Balanced Diet

1. Chapter 3 A Balanced Diet

2. A Balanced Diet Balanced diet Food pyramid A serving Food groups Folic acid Sedentary worker Manual worker Invalid/convalescent 2

3. A Balanced Diet Understand why we need food and be able to list the factors that influence our food choices Have a good understanding of each of the six nutrients in terms of their composition, classification, sources, functions in the body and their RDA Understand and be able to describe the effects of over-consumption of certain nutrients on the body - fat, sugar and vitamin/mineral supplements Know the nutrition related causes of the following deficiency diseases and be able to describe their symptoms - constipation and bowel disease, scurvy, rickets, neural tube defects, tooth decay, osteomalacia and osteoporosis, anaemia and goitre. Understand the term energy balance be able to describe how it can be maintained by the individual. After completing this chapter and the homework, assignments and activities that accompany it, you should: Be able to describe the food pyramid and know how many servings are required from each shelf. Understand what each of the food groups on the pyramid are needed for in the body. Be able to explain general healthy eating guidelines that should be followed by everyone. Be able to describe more specific dietary requirements for each of the following groups: babies, children, teenagers, adults, pregnant and breastfeeding women, elderly people and invalids/convalescents. Be able to create a daily menu for each of these groups, taking account of their specific needs. 3

4. A Balanced Diet Guidelines for a balanced diet To have a balanced diet, we need to eat the correct amount of each of the six nutrients. The food pyramid is designed to make planning a healthy, balanced diet easy. It divides food into four groups and then advises us on how much of each group we need per day. The number of servings to be eaten from each group will depend on the individual. For example, a pregnant woman would eat more than she normally would from the milk group. 4 Essentials for Living, 3rd Edition

5. A Balanced Diet Fats, oils, cakes, etc. (eat as little as possible) Milk group (3–5 servings) Meat group (2–3 servings) Fruit and vegetable group (5 servings) Cereal and potato group (4–6 servings per day) 5 Essentials for Living, 3rd Edition

6. A Balanced Diet General healthy eating guidelines Reduce intake of salt, sugar and saturated fat. Increase intake of fibre, fruit and vegetables, water, iron and calcium. 6 Essentials for Living, 3rd Edition

7. A Balanced Diet The meat group Why we need this group: The foods in this group are good sources of protein, which is needed for growth and repair of the body cells. A serving is: 50g meat/chicken, 50g Cheddar cheese, 75g fish, 75g TVP, 75g Quorn, 75g nuts, 2 eggs, 8 dessertspoons beans or peas. Servings per day from this group: Child (2), teenager (2), adult (2), pregnant woman (3), breastfeeding mother (3). 7 Essentials for Living, 3rd Edition

8. A Balanced Diet Milk group • Why we need this group: The foods in this group are good sources of calcium and protein. Calcium is needed for strong bones and teeth. Choose low-fat options (except for under-fives). • A serving is: 1 glass milk, 1 carton yoghurt, 25g cheese. • Servings per day from this group: Child (3), teenager (5), adult (6), pregnant woman (5), breastfeeding mother (5). 8 Essentials for Living, 3rd Edition

9. A Balanced Diet Fruit and vegetables group Why we need this group: The foods in this group are good sources of some vitamins and minerals. Many contain fibre to prevent constipation. A serving is: 1 small glass fruit juice, 4 dessertspoons cooked vegetables, 1 bowl homemade soup, 1 piece fresh fruit, 4 dessertspoons cooked or tinned fruit. Servings per day from this group: Child (5), teenager (5), adult (5), pregnant woman (5), breastfeeding mother (5). 9 Essentials for Living, 3rd Edition

10. A Balanced Diet Cereal and potato group • Why we need this group: The foods in this group are needed for energy. Choose wholemeal options, as they contain more fibre to prevent constipation. • A serving is: 1 small bowl cereal, 1 slice bread, 4 dessertspoons rice or pasta, 1 potato. • Servings per day from this group: Child (4), teenager (6), adult (6), pregnant woman (6), breastfeeding mother (6). 10 Essentials for Living, 3rd Edition

11. A Balanced Diet Babies Breastfeed if possible for the first six months. If bottle feeding, use a suitable formula milk. Do not allow babies and toddlers to sleep with a bottle in their mouth. Wean onto puréed solids at four to six months. Introduce one food at a time. Avoid using convenience baby foods. Babies need vitamin C. From six months, a baby’s natural store of iron runs out. Do not add salt or sugar to a baby’s food. By one year, babies will generally be eating the same foods as the rest of the family. 11 Essentials for Living, 3rd Edition

12. A Balanced Diet Children Have regular meal times. Children need more protein, calcium, vitamin D and iron for their size than adults. Serve small, attractive portions. Each meal should contain a nutrient-dense food, e.g. chicken. Don’t fuss about food refusal; it only makes it worse. Serve healthy snacks such as fruit or popcorn. Continue to use whole milk, as it contains vitamin A for growth and vitamin D for healthy bones. Try to serve healthy packed lunches and avoid junk food. Set a good example yourself. 12 Essentials for Living, 3rd Edition

13. A Balanced Diet Adolescents/teenagers The growth spurt during the teenage years means teenagers need plenty of protein, calcium and iron. Some very active teenagers will require lots of high-energy foods. Inactive teenagers, however, need to monitor their carbohydrate and fat intake to avoid weight gain. Girls need to eat iron-rich foods to avoid anaemia. For healthy skin, avoid fried foods, chocolate, etc. Eat fruit and vegetables and drink plenty of water (eight glasses per day). Choose healthy snacks such as yoghurt and fruit. 13

14. Weight gain becomes more common as people enter adulthood. People with sedentary jobs should cut down on what they eat to avoid weight gain. A Balanced Diet Adults Sedentary worker Manual worker 14

15. A Balanced Diet Adults (continued) Many people (especially women) stop taking regular exercise once they leave school. Adults should try to take some form of exercise at least three times per week. Eat plenty of fibre-rich foods. Don’t eat too much salt. Avoid foods that have too much saturated fat. Women in particular should eat foods that are rich in calcium and iron. Avoid drinking too much alcohol (women maximum 14 units per week, men 21 units). 15 Essentials for Living, 3rd Edition

16. A Balanced Diet Pregnant and breastfeeding women • Pregnant women should avoid excessive weight gain during pregnancy. Anything more than 12kg, or 2 stone, is just excess body fat. • Avoid smoking, alcohol, strong tea, coffee and spicy foods. Avoid lightly cooked eggs, unpasteurised cheeses and cook-chill foods because of the risk of food poisoning. Eat iron-rich foods such as green vegetables to avoid anaemia. Vitamin C is needed to absorb iron. Take vitamin D to help absorb calcium. Eat calcium for healthy bones and teeth. To avoid constipation during pregnancy, eat plenty of fruit and vegetables and fibre-rich cereals such as brown bread, pasta and rice. Breastfeeding women should eat a healthy diet and extra fluids should be taken. Alcohol, smoking and drinking too much caffeine should be avoided. 16 Essentials for Living, 3rd Edition

17. A Balanced Diet Folic acid Approximately 84 babies are born every year in Ireland with serious neural tube defects such as spina bifida. Folic acid helps prevent spina bifida and other conditions and should be taken in tablet form for three months before becoming pregnant and for the first 12 weeks of pregnancy. • Some foods, such as breakfast cereals, are also fortified with folic acid. This means that folic acid is added artificially by manufacturers. 17 Essentials for Living, 3rd Edition

18. A Balanced Diet Elderly people Some elderly people live on nutritionally poor diets. The elderly should try to eat three nourishing meals a day. Choose low-fat cheese, milk and yoghurt. Calcium prevents osteoporosis (brittle bones). • To prevent heart disease, limit high-cholesterol foods. Choose polyunsaturated spreads instead, e.g. Flora. • Eat plenty of fruit and vegetables. • Reduce salt, fat and sugar intake. • Choose high-fibre foods. • Limit intake of processed foods. 18

19. A Balanced Diet Invalids and convalescents (those recovering from illness) Follow the doctor’s or hospital dietician’s advice. Eat protein-rich foods. Eat or drink vitamin C-rich foods. Eat iron-rich foods. Foods should be easily digested. Drink plenty of fluids. • Boil, bake, grill or steam food. Do not fry, reheat or add spices. • Prepare small, attractive portions. • Remember: food hygiene is very important. 19

20. A Balanced Diet What is the purpose of the food pyramid? Name the four food groups represented on the food pyramid. What types of food are at the very top of the food pyramid? List six general healthy eating guidelines. Why is the meat group important in the diet? Describe a serving from this group. How many servings from the meat group should be eaten daily by (a) children (b) teenagers (c) adults (d) pregnant women (e) breastfeeding mothers? Why is the milk group important in the diet? Describe a serving from the milk group. How many servings from the milk group should be eaten daily by (a) children (b) teenagers (c) adults (d) pregnant women (e) breastfeeding mothers? 20

21. A Balanced Diet Why is the fruit and vegetable group important in the diet? Describe a serving from this group. How many servings from the fruit and vegetable group should be eaten daily by (a) children (b) teenagers (c) adults (d) pregnant women (e) breastfeeding mothers? Why is the cereal and potato group important in the diet? Describe a serving from this group. How many servings from the cereal and potato group should be eaten daily by (a) children (b) teenagers (c) adults (d) pregnant women (e) breastfeeding mothers? Why would some people require more than six servings from the cereal and potato group? 21

22. A Balanced Diet Describe five specific healthy eating guidelines for each of the following groups of people. (a) Babies (b) Children (c) Teenagers (d) Adults (both sedentary and manual workers) (e) Pregnant and breastfeeding women (f) Elderly people (g) Invalids and convalescents 22

23. A Balanced Diet Assignment 8 Now test yourself at www.eTest.ie. 23