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. The main sources of proteins are meats, eggs, lentils and beans.

Fats help in shock absorption and warmth, their main function being long-term energy storage. Fats are found in oils, butter, peanuts, milk and processed foods.

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Vitamins are organic compounds required in small amounts by the body. They are essential in all food, with the exception of Vitamin D, which can be produced by our bodies when exposed to enough sunlight. Vitamins act as co~enzymes, and are a component of active chemicals (like Vitamin A in retinal). Vitamins are also needed for vitamin absorption. Minerals do quite the same as vitamins except they are inorganic.

Water is essential to our bodies – it is an excellent transporting medium, solvent, and coolant. Lastly, dietary fiber is needed for proper functioning of the digestive tract.

Vitamins

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Water is essential to our bodies – it is an excellent transporting medium, solvent, and coolant. Lastly, dietary fiber is needed for proper functioning of the digestive tract.

Vitamins

Vitamin A

Source: Dark green leafy vegetables, carrots, cabbage, kale, leeks, broccoli, parsley, watercress, turnip greens, fresh or dried apricots, red peppers, fish and dairy products
Function: Helps fight infection, maintains respiratory tract, keeps glands, skin and gums healthy

Vitamin B1 (Thiamine)

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, scallops, most nuts
Function: Regulates proper heart function, releases enzymes that promote body energy, needed for proper bone growth, manufactures cells and genetic material

Potassium

Source: Bananas, citrus fruits, dried fruits, deep yellow vegetables, potatoes, avocados, legumes, milk
Function: Works with sodium to regulate body fluids. Important in regulating heartbeat, needed for proper nerve conduction. Important in muscle contraction

In Indonesia, a large problem in the diets of many children is CALCIUM DEFICIENCY. Since calcium aids in building strong bones, calcium deficiency can lead to bone-related illnesses such as osteoporosis and rickets. The main reason calcium deficiency is such a large problem in the diets of Indonesian children is the economic crisis of the late 90s. The cost of milk (a large source of calcium) doubled and even tripled in some parts of Indonesia. 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.