WA2 Revision

• School Children

  • Use My Healthy Plate as a guide to plan meals
  • Provide complex carbohydrates such as whole grain food
  • Provide proteins such as chicken/lean meat for growth and development
  • Include milk/cheese in their diet
  • Include food high in calcium for bone growth
  • Serve three main meals with healthy snacks such as fruits and nuts between meals to meet their high energy and nutritional needs
• Adults

  • Use My Healthy Plate as a guide to plan meals
  • Serve a variety of nutritious food such as fruit and vegetables as they are rich in vitamins, minerals, dietary fibre and low in calories and fat
  • Provide food high in protein such as fish to help the body replace worn-out tissues and maintain proper functions
  • Limit the intake of processed food such as instant noodles as it tends to be high in fat, sugars, salts and lack of vitamins, minerals
• Teenagers

  • Use My Healthy Plate as a guide to plan meals
  • Provide proteins such as cheese for support growth and repair
  • Limit intake of processed foods such as potato chips that are high in fats, sugar and salt
  • Serve snacks high in calcium such as tofu/cheese to form strong bones and maintain healthy teeth during puberty
  • Provide food high in iron such as liver/spinach to support their increased blood volume, especially for teenage girls near menstruation
• Seniors

  • Use My Healthy Plate as a guide to plan meals
  • Provide well-balanced meals with healthy snacks such as fruits to meet their energy and nutrient requirements
  • Limit intake of food high in fats, sugar and salts
  • Limit their intake of processed food such as sweets
  • Limit the intake of high-calorie food such as deep-fried food
  • Provide food high in calcium such as sardines to maintain their bone health
  • Provide soft food rich in protein that are easier to chew such as tofu to meet their protein needs
• Obesity


  A medical condition characterized by the excessive storage of body health
• Risk factors of obesity


  • Excessive intake of calories and a sedentary (NOT PHYSICALLY ACTIVE) lifestyle, leading to excess energy being stored as fat in the body
  • Family history
  • overconsumption of high calorie food
• Preventive measures for obesity

  1. Eat small, frequent meals throughout the day to prevent feeling hungry and possibly overeating

  2. Increase intake of dietary fibre as it provides a feeling of fullness, which can delay hunger and prevent overeating

  3. Reduce sugar and fat intake as excessive intake will contribute to energy intake and may lead to weight gain if excess calories are not used by the body
• Type 2 diabetes


  A medical condition in which a person's BLOOD GLUCOSE level is abnormally high over a prolonged period of time
• Risk factors for type 2 diabetes

  • Family history of type 2 diabetes had a higher risk of developing this problem
  • A person who is physically inactive and obese has an increased risk of developing type 2 diabetes
• Preventive measures for type 2 diabetes

  1. Increase the intake of wholegrains as it helps to regulate the release of glucose into bloodstream

  2. Reduce the intake of sugar and saturated fats, as excessive intake of energy leads to weight gain and increases the risk of diabetes

  3. Exercise regularly to maintain a healthy weight to prevent diabetes
• Hypertension


  Also known as high blood pressure, is a condition where blood is pumped around the body at a higher pressure which exerts unnecessary force and stress on blood vessels and the heart
• Risk factors for hypertension

  • Family history, stress, unhealthy diets, being overweight, obesity and inactivity
  • A diet high in salt causes the body to retain more fluid and increases the volume of the blood, which exerts higher pressure against the blood vessel walls and causes the blood pressure to rise
  • Eating too much saturated fats and trans fats results in hardening and narrowing of blood vessels
• Preventive measures for hypertension

  1. Reduce the intake of salt to prevent excess fluid retention

  2. Reduce the intake of saturated fat as it narrows blood vessels, which leads to hypertension

  3. Exercise regularly to prevent being overweight or obese
• Osteoporosis


  A health problem characterised by low density and weakened bone strength, measured by the amount of bone minerals in the bone
• Risk factors for osteoporosis

  • A diet low in vitamin D, calcium, phosphorus, physical inactivity and a lack of exposure to the sun
  • Women are more likely to develop osteoporosis as they have smaller, thinner bones than men
• Preventive measures for osteoporosis

  1. Children and teenagers must consume foods that are rich in calcium, phosphorus and vitamin D to stay physically active and help to maximise bone density

  2. Adults and seniors must consume food that are high in calcium, phosphorus and vitamin D to stay physically active and help to minimise bone loss

  3. Sufficient exposure to sunlight helps the body to produce vitamin D that is needed for bone formation