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Explain what is needed for a balanced diet, including vitamins and minerals.

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Explain what is needed for a balanced diet, including vitamins and minerals. A BALANCED DIET is a diet that contains adequate amounts of all the necessary nutrients - carbohydrates, proteins, fats, vitamins and minerals - required for healthy growth and activity. A diet is balanced when food intake is equal to the body's needs. These needs vary according to age, gender, level of activity, pregnancy and size - the average adult male requires 11000 KJ of energy per day while the average adult female requires 9000 KJ per day. Carbohydrates are the body's primary source of energy, and are a large part of most people's diets. They are also building blocks for larger molecules. Carbohydrates can be obtained by eating cereals, wheat, bread, pasta and potatoes. Proteins are used in growth and repair, and in rare cases as energy. ...read more.


- Source: Cereals, legumes, nuts, pork - Function: Promotes proper nerve functioning, helps with digestion of carbohydrates � Vitamin C (Ascorbic acid) - Source: All citrus fruits, green vegetables, kale, leeks, turnip greens, broccoli, watercress, brussel sprouts, tomatoes and cabbage - Function: Prevents gingivitis and gum-bleeding. Keeps blood vessels strong and helps in the healing of cuts and bruises � Vitamin D - Source: Fish, cod liver oil, butter, egg yolks and fortified milk - Function: Needed in maintenance of teeth and bones. Necessary to let body absorb calcium Minerals � Calcium - Source: Green leafy vegetables, milk, buttermilk, cheese, yogurt, dairy products, sardines - Function: Strengthens heart muscle, builds strong bones, required in clotting of blood. Necessary for activating enzymes used to convert food to energy � Chromium - Source: White potatoes, whole grain cereals and seafood - Function: Along with insulin, maintains blood glucose levels � Magnesium - Source: Green leafy vegetables, fortified whole grain cereal, bread, oysters, ...read more.


This made it harder for the average-income Indonesian to buy enough milk to prevent calcium deficiency for his family. Nutrition Program In order to help with the calcium deficiency problem being faced by many Indonesian children, I would set up healthcare centers in impoverished areas, and give out free milk a few times a week to all children under the age of 16 who come to the center (16 because most of the essential physical and mental development has taken place already). Some problems I might face include that there are a lot of malnourished children in Indonesia, and funding would be a big issue! The estimated cost for a 100 children would really depend on their age and the number of years remaining until they turn 16, because they will be provided with free milk until they reach that age. The success of this program could be evaluated by a reduction in the amount of children with bone disorders throughout Indonesia. If less children were diagnosed with osteoporosis and rickets, it would indicate a reduction in calcium deficiency. ...read more.

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