homec, Chapter 2, full

• Ten dietary guidelines


  • Eat a well-balanced diet
  • Avoid extreme weight loss diets
  • Eat plenty of fruit and vegetables
  • Drink 8 glasses of water a day
  • Increase intake of high fibre foods
  • Avoid foods high in saturated fats
  • Avoid refined carbohydrates or sugar rich foods
  • Avoid fast food and keep takeaways to a minimum
  • Join a slimming club
  • Consult a doctor before commencing any dietary plan
• • metabolism refers to the sum of all chemical reactions that happen in the body


  the basal metabolic rate is the least amount of energy needed to keep the body working when resting
• • when resting, your body still needs energy to work basic functions in the body like the heart, kidneys, lungs
• • each person has different BMR's depending on age, size, gender. BMR increases in a person through periods of growth
• • teens and babies have a higher BMR b/c of growth spurt.
• • BMR will decrease as you age


  excercising & sport increases a persons BMR
• • to establish your BMR, dont eat for 12 hours & rest in a warm room 


  all foods contain energy in forms of protein, fat, carbohydrates & alcohol
• protein contains 4 calories per gram
• fat contains 9 calories per gram
• carbohydrate contains 4 calories per gram
• 2. body size


  bigger the person, the more energy is required for the body to function. this varies person to person
• 3. gender


  men have more muscle so men need more energy. womens bodies are contain more fat so women have a lower BMR
• 4. activity/occupation


  a persons occupation + level of activity determines the amount if energy needed. office workers needs less b/c less active
• 5. pregnancy/lactation


  women require more energy during pregnancy b/c of the growing baby inside & when breastfeeding b/c production of milk & energy content of milk is secreted
• 6. climate 


  less energy needed in hot weather, more energy needed during cold weather
• 7. state of health


  if sick, the energy requirement will depend on the sickness. cuts & burns need more energy to heal, while things like convalescence needs less energy
• current healthy eating guidelines


  eat wide range of fruit & vegetables
• increase portions of fruit & veg by 4 portions a day


  replace saturated fats with polysaturated alternatives
• reduce sugar & sugary drinks & snacks consumed 


  reduce salt intake
• drink 8 glasses of water daily


  when consuming alcohol, keep to the recommended guidelines
• eat good quality foods for your body size 


  use oils and butter in small amounts
• food composition table 


  food composition tables give information about the nutrient content, energy values of food.
• the figures refer to the nutrient content of 100g of solid foods (rice) or 100ml liquids (milk)


  info in the composition tables can be analysed & used by nutritionists to plan individual dietary needs
• they are used to provide nutritional labelling on convenience foods
• specific dietary requirements

  each person has their own dietary requirements based on their life stage
• babies 


  a baby grows rapidly during the first 6 months of life
• a baby can be bottlefed with formula or breastfed
• children


  children grow fast which means they need a balanced diet to get all needed nutrients for growth
• kids can become faddy or fussy eaters early on
• eating patterns are established between weaning & eating a full diet of solid food
• protein is required for growth
• a diet rich in protein foods is essential (meat, fish, eggs, cheese, milk, soya products)
• carbohydrates are important for providing kids with the energy they need
• calcium, phosporus, vitamin D are essential for bone & teeth formation
• vitamin D-rich foods are required for absorption of calcium (milk, liver, oily fish are good sources)
• iron & vitamin C are needed for general good health & healthy blood in kids
• iron comes from meat & dark green veggies


  fruit and veg are good sources of vitamin C
• too much sugar in the diet should be avoided


  too much sugar can create a sweet tooth & result in health issues later in life ( diabetes, obesity)
• Adolecents


  during the transition from childhood to adulthood, growth spurts are evident in teens
• a healthy diet is essential to ensure all nutritional requirements are met