balanced diet

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THE IMPORTANCE OF A BALANCED DIET What is a diet ? Diet refers to the food and drinks that we consume daily. A balanced diet : One which contains carbohydrates, proteins, fats, minerals, vitamins, water and fibre in the correct quantities and proportions. must contain the right amount of energy to enable a person to meet his daily activities. - In order to stay healthy. The composition of balanced diet varies from one individual to another, according to : Age Size Sex Job/occupation Physical activity Climate State of health

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Age : growing children and young people are very active and require more energy. older people do not need to eat as much food (less active and do not grow any more). Body size : the bigger a person is, the more food he or she is need to survive. the rate of metabolism is higher in a bigger person. Sex : men need more energy rich nutrients than women (small amount of fatty tissue) women need bigger amounts of some minerals and vitamins. Job/occupation a sedentary worker requires a lower energy intake than a manual worker like a trishaw peddler.

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People can suffer from malnutrition and deficiency disease when do not eat a balanced diet. may have sufficient energy but deficient in certain classes of food. millions of people in the world suffer from: - high blood pressure, heart disease (a diet which contains too much salt) - osteoporosis ( lack of Calcium) - diabetes mellitus, obesity (a diet which contains too much sugar, carbohydrates and fats) ENERGY VALUE OF FOOD the unit of energy in food can be measured in calories (cal) or joules (J). Calorific value : the amount of energy released from 1 gram of a particular type of food : the amount of heat energy released when 1 gram of food is completely burnt in the air. : 1 calorie (cal) equal to 4.2 joules (J) : is measured in kilojoules per gram (kJ/g) or kilocalories per gram (kcal/g) energy values of food depends on the class of food. Which class of food has the highest energy value? UNBALANCED DIET

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PLANNING A BALANCED DIET the different kinds of local food have the different calorific values. to ensure that the diet is balanced, we have to choose a food type from each of the four main group in food pyramid. to ensure that the body has sufficient energy to function physically, to grow and to maintain good health. HOW TO CALCULATE THE CALORIFIC VALUE OF FOOD Guidelines Eat sufficient quantities, not too much nor to little. Include all classes of food Eat food that is rich in carbohydrates, proteins and fibre. Eat less fatty and sweet food Eat food that is rich in vitamins and mineral salt Use only a little salt and oil in cooking. Drink a lot of water.