Home economics

• Balanced Diet


  • Provides all the nutrients in correct amounts to meet individual needs
• Balanced Diet includes


  • Lots of fruit and veg and base meals on starchy foods
  • Eat oily fish 2-3 portions a week
  • Cut down on saturated fat
  • Eat less salt - no more than 6g a day
  • Get active
  • Don't get dehydrated - 6-8 glasses a day
  • Don't skip breakfast
• Energy


  Measured in kcal
• too much carbohydrate will result in obesity weight gain and bloating, not enough will result in ibs and the fat will be turned into ketons
• BMR


  Basal metabolic rate
• • WOMEN: 2000kcal
  • MEN: 2500kcal
• base meals on


  starchy foods
• Energy


  Measured in KCAL
• sugary Carbohydrates

  • Quick release (simplest form)
  • protein sparer
• starch is slow release carbs
• BMR


  Basal metabolic rate
• Carbohydrates provide the body with the main source of energy
• Types of carbohydrates


  • Sugary
  • Starch and fibre
• Examples of sugary carbohydrates

  • Granulated sugar
  • Treacle
  • Bread
  • Pasta
• too little fibre will result in constipation and IBS
• Men require 2500 kcal per day
• The amount of energy we require depends on age, gender, activity level, health and body size
• What is protein needed for?

  growth and repair and maintenance of cells and a secondary source of energy
• Vitamins & Minerals


  • Thiamine
  • Riboflavin
  • Niacin
  • Vitamin B12
  • Vitamin A
  • Vitamin D
  • Vitamin C
  • Calcium
• Thiamine


  Function of nervous system
• Riboflavin


  Transport of iron
• Niacin


  Normal function of skin
• Vitamin B12


  Forms red blood cells
• Vitamin A


  Dim light vision
• Vitamin D


  Bone & teeth health
• Vitamin C


  Makes collagen
• Not enough Vitamin C - dry rushes, hair loss
• Too much fat - obesity, heart disease
• Saturated fats


  Have single bond
• Unsaturated fats


  Have one or more double bonds
• fat - keeps body warm, dry skin, hair loss, protecting organs
• Not enough calcium - teeth & bones, osteoporosis
• Not enough iron - anemia
• Too much sodium - , salt, stroke
• Amino acids that can only be obtained from food are called essential amino acids
• Water


  Component of body fluids, cognitive function, regulate body temp, toilet, sweat, respiration
• 1. 6-8 glasses of water per day
• High biological value foods


  Contain all essential amino acids
• Low biological value foods

  Lack one or more essential amino acids
• Not enough protein - kwashiorkor