balanced eating

• Being Healthy


  Determined by 3 things: genetics, environment, lifestyle
• Genetics


  • Biological traits or characteristics passed from parents to their children
• Lifestyle


  • The way in which we live
• Lifestyle factors that contribute to good health

  • Take precautions against illness, e.g. getting childhood injections
  • Have a good personal hygiene regime
  • Take regular exercise
  • Eat a balanced diet
  • Avoid behaviours that are dangerous to health
  • Get sufficient rest
  • Take time out to relax
  • Lead a lifestyle that promotes good mental health
• Balanced diet


  One that contains all the nutrients a person needs in the correct proportions
• Food pyramid


  A tool that helps the general public to eat a balanced diet
• Healthy eating guidelines


  • Eat plenty of different coloured fresh fruit and vegetables
  • Choose wholegrain bread, cereals, pasta and rice, instead of white
  • Choose low-fat products when possible, e.g. low-fat milk, cheese and yoghurt
  • Choose fresh lean meats, chicken and fish instead of processed meats, e.g. sausages
  • Choose healthy cooking methods where possible, e.g. baking or steaming instead of frying
  • Limit salt intake. Do not add it at the table. While cooking, flavour with herbs and pepper instead. Avoid foods with a high salt content, e.g. rashers
  • Drink two litres of water per day
• Oxidation


  The body uses oxygen to burn and break down food to create heat and energy
• Kilocalories (kcal) and Kilojoules (kJ)


  The amount of energy provided by food is measured in these units
• Basal metabolic rate (BMR)


  The basic amount of energy the body needs to keep the body's organs functioning while at rest
• Energy balance


  When energy input (food) is equal to energy output (BMR plus physical activity)
• Factors influencing energy requirements

  • Gender
  • Climate
  • Activity levels
  • Pregnancy and breastfeeding
  • Age
  • Size
• Nutritional labels on food packaging must display nutritional information, including the number of kilocalories or kilojoules contained in a 100 g serving of the product
• People living in colder climates need more energy than those in warmer climates
• During pregnancy and breastfeeding, a woman needs more energy than normal
• Children and teenagers need more energy for their size than adults do, as they are growing
• Smaller people require less energy than larger people