TASK 2 (P5) and (M3)
TASK 3 (D2)
A balanced diet it is very important to our body in order to keep us healthy and provide adequate intake of energy and nutrients. This will be achieved by eating a variety of foods from each food group. An ideal human diet should contain:
-
Fat is a concentrated source of energy and provides more than double that provided by either protein or carbohydrate. It is a carrier for fat-soluble vitamins A, D, E and K. Fat contains the essential fatty acids (EFAs), linoleic acid (n-6) and alpha linolenic acid (n-3). These are called the Essential Fatty Acids (EFAs) and must be supplied in the diet, as they are important for the formation of cell membranes particularly in nerve tissue)
-
Protein is not a direct source of energy in the body, it is used primarily for growth and repair of body tissues although can be used as an energy source as a last resort. Proteins fulfil a wide variety of roles in the body; they are broken down in the stomach and intestines to amino acids which are then absorbed. The body can only form 8 amino acids to build proteins from, the diet must provide Essential Amino Acids (EAAs) which are synthesised into proteins which can be structural, i.e. collagen in bone, keratin in hair, myosin and actin in muscle; metabolic enzymes, haemoglobin, protective antibodies and communicative hormones.
-
Carbohydrates are the fast – realize energy providers. They are a rapid source of energy; they are the body's fuel. The bulk of a balanced diet should be made from carbohydrates. If eaten in an excess of the dietary requirements carbohydrates are easily stored as fats in the cells, although carbohydrate is the first source of energy in the body.
-
Vitamins are essential for maintaining good health as they regulate chemical reactions and processes in the body. They protect the body and enable growth and maintenance of bones, teeth, skin, and glands. They also help with the digestion as well as resistance to bacteria and disease. Vitamin C helps absorb iron, protects against infection and keeps blood vessels healthy. Vitamin C can be found in citrus fruits and juices, green vegetables, potatoes, frozen peas and tomatoes. Vitamin D works with calcium to help prevent bones from thinning.
-
Minerals are substances required by the body for a variety of functions. We need some minerals in larger amounts than others. These include calcium, magnesium, potassium, sodium and phosphorus. Minerals are natural compounds that are required for the formation of bones and teeth, as constituents of bodily fluids and tissues and constituents of enzyme functions and nerve function.
-
Fibre is not digested by the body, but is involved in maintaining the health of the gut and is therefore an essential part of a balanced diet. Fibre is mostly made up of cellulose from plant cell walls and is indigestible as the stomach and gut do not contain the correct enzymes. Fibre aids the formation of faeces, preventing constipation. It also aids the peristaltic movement in the intestine and has been linked to the prevention of bowel cancer.
Fibre also removes some saturated fats and cholesterol therefore protecting the body a little from the build up of plaques in blood vessels. Fruit, vegetables and cereals are a good source of dietary fibre.
-
Water The diet must provide water which is required as a solvent, a transport medium, a substrate in hydrolytic reactions and for lubrication. Water in fact makes up about 70% of the total body weight of humans. Water is needed as it is lost constantly from our bodies in urine, sweat, evaporation from lungs and in faeces. An average person requires 2-3 litres of water a day which is supplied through drinks and liquid foods. Without water or food the longest anyone has ever survived is 17 days, however, with water the longest anyone has survived is 70 days, this illustrates the importance of water in the diet.
Emma is 20 years old student. Her average European female requires is about 2,000 calories per day. However this depends with age, occupation and psychical and physical activity. Emma is tends to eat unhealthy. BMI have shown that Emma is overweight.
Emma’s diet is high in saturated fat and calories therefore if she will continue her high levels of fat consumed can lead to obesity, high cholesterol levels, heart attacks and strokes. A diet high in saturated fat is one of the main risk factors of heart disease, 1 in 4 people die from heart disease in Britain. When Emma eats’ a lot of saturated fat her body is stimulated to produce extra cholesterol in the blood. A high blood cholesterol level encourages the fat to fur up in the walls of the arteries. This process is blocking the flow of blood to the heart or brain and can lead to heart attack or stroke.
In order to reduce risk factors of heart disease Emma need to reduce the amount of saturated fat she eats.
The easiest way to reduce the amount of saturated fat in her diet is to reduce the total amount of fat she eats. However, Emma can also replace some of saturated fat with unsaturated fat (such as polyunsaturated). Emma should also avoid products which contain hidden fat such as cakes and biscuits. Emma likes to have chocolate bar which is a high calorie and sugar snack she gets a lot of calories to her body.
Sugar is purely calories. It is the major cause of tooth decay. Bacteria live in our mouths. The mixture of food and bacteria, which forms on teeth, is called plaque. The bacteria in plaque break down the sugars we consume into acids, which then attack the enamel coating of the teeth. If there is enough time between attacks the enamel can rebuild itself, but if the acid attacks are too frequent, this can lead into cavities being formed. Too much sugar in the blood can also lead to diabetes.
The best way to replace and reduce calories intake it is to have an apple or a banana snack instead. These healthy snacks are rich in vitamins not in empty calories.
Every morning she drinks a coffee. Sometime she also has a coffee with her dinner and coke with her lunch. Caffeine is a naturally occurring xanthine (precursor to uric acid often found in urine) used as a central nervous system and respiratory stimulant, or as a mild diuretic. Many studies have suggested a relationship between chronic caffeine use and a number of diseases and side effect on the body. Some effect which can occur in Emma are heartburns, ulcers, heart problems (caffeine has been shown to cause cardiac arrhythmias (irregular heartbeats), high blood pressure and sleep problems. I recommend exchanging a cup of coffee in the morning for a glass of orange juice, water or for a cup of herbal tea. This nutritional recommendation will help Emma to not get dependent on caffeine intake. Many older people are addicted to coffee; they can’t wake up without a cup of coffee in the morning. Instead of coffee which doesn’t have any nutrient, I recommended a glass of orange juice which is rich in Vitamin C which helps with the body immunity. It would be a great start in the morning.
Emma diet is poor in fiber which play important role in her body. Great source of fiber are raw fruits (apples, bananas, berries, citrus fruits and pears), vegetables (broccoli, brussel sprouts, carrots, corn, peas, potatoes with skin, pumpkin and squash) and starches (beans, bran cereals, lentils, popcorn, whole grain breads and cereals). I have recommended to each meal portion of vegetables or fruits (or in bigger meals both). This simple combination will give Emma enough vitamins, minerals and fiber to keep her body healthy and strong. This diet will give Emma a lot of strength helping her with her studies. She won’t feel anymore tired and useless. Vitamins and Minerals combination will help her body to maintain healthy. It also has been proven that fiber helps to decrease the risk of colon cancer.
Overall, I think Emma should have a well balanced diet. Her body will get all the nutrients it needs to function correctly. I suggest that she snacks on healthy foods such as fruit and vegetables, simply anything that is not too high in sugar. Emma should continue to eat regular and often and this will help keep her metabolism up and she won’t find the need to snack of unhealthy fatty foods. She also should try not to snack on fatty, sugary foods, as the calories are empty of any nutrients. Too much sugar is extremely bad for your body and can often leave you feeling tired or irritable. She should also cut her alcohol intake and exchange it to healthy smoothies and juices.
As you can see a balanced diet is imperative to maintaining a healthy body.
Vitamins and minerals are required in small amounts to carry out a variety of essential specific functions, fat and carbohydrates are the main fuel that the body runs on, whilst protein is needed in large amounts for growth and repair. The diet must also provide adequate quantities of essential fatty acids and amino acids which are required for the body to metabolise into proteins and are fundamental for health.
Bibliography: