Diet and Nutrition

Topic: Nutrition and Diet



Topic : Nutrition and Diet

Nutrition and Diet

1. Name five types of food and state what each type is needed for.
- Meat – Meat provides us with protein that is used to help muscle development and build tissue.
- Carbohydrates – Carbohydrates provide a source of energy for the body.
- Legumes – Legumes are needed for the amount of fibre that they contain.
- Fats and Oils – We need fats and oils to protect our organs and keep us warm.
- Fruits and Vegetables – Fruits and vegetables are needed for their vitamins and minerals that keep us healthy and protect us from many diseases.


2. (a) What is roughage and why do we need it?
- Roughage includes feed that is high in fibre and low in digestible nutrients and energy. We need fibre to help our bodies in digestion where it helps to removes undigested waste material from our bodies.

2. (b) Why should a high fibre diet stop you from putting on weight?
- A high fibre diet should stop you from putting on weight because fibre is low in fat and has few calories, high fibre foods also cause you to feel saturated faster.

3.(a) A man has been told by his doctor to reduce the amount of fat he eats and to increase the fibre in his diet. Tick the things below which he might eat and cross out the things he should not have.
White bread rolls, fish and chips, jacket potatoes, cheddar cheese, cakes , poached fish, mixed green salad, boiled eggs, pancakes, grilled bacon, tinned fruit, fried eggs, roast chicken, skimmed milk, pork chop, cottage cheese, fresh fruit, brown bread, jam, coffee and cream, baked beans, shredded wheat, roast peanuts, sausage, brown rice, beefburger, sweets, chocolates, ice cream, plain biscuits.

3.(b) Plan a main meal that would be suitable for him.
To start with, the man could have a small bowl of organic vegetable soup and a mixed salad. After which he would eat the main course of a steamed fish, a jacket potato and ½ a cup of beans to the side. If the man was still hungry or wanted a snack after he could eat some slices of an apple.

4. Explain why an apple is a better snack than a candy bar.
An apple is a better snack than a candy bar for many reasons. The first reason is that apples have the very important vitamin – Vitamin C and a good helping of fibre. Another reason is that an apple (like a candy bar) has many calories however, candy bars have “empty calories” meaning that their calories have no nutritional value. Candy bars are also high in sugar and fat content whereas apples are not. Lastly, because apples contain fibre, they fill you up quicker than a candy bar would. So, overall, apples are better snacks than candy bars.

5. Why do we need :
- (A) calcium – We need calcium to keep our bones and teeth strong, for healthy muscles and to help blood to clot.
- (B) iron – Iron is an important mineral, which helps to supply oxygen to all of our body tissues (through haemoglobin). Also, muscle performance depends on the function of iron.
- (C) iodine – Iodine is needed to make thyroxin in the thyroid gland and to helps relieve nervous energy and calm the body.

6. Explain why a diet consisting of mainly one food is unsatisfactory.
- A diet consisting of mainly one food type is not healthy for your body. Your body cannot survive on one main type of nutrient alone as there are many nutrients that the body needs. Each nutrient helps the body to do a number of specific functions and without it, the systems of the body would malfunction. Therefore, we need all the different nutrients from all the different foods to help our body to work properly.

7. What happens if you eat more than you need?
- It is never good to take more than you need or over-indulge on anything. Your body is only so big and cannot store large amounts of food for too long., because of this we are to only eat what our body can handle. If we eat more than our body needs, the food will most likely not be used for energy right away and then will be stored in places around the body where we do not want it, as fat. This condition in which you eat more than you really need and put on extra weight is called obesity.

8. What happens if you eat less than you need?
- As like with eating more than you need, eating less than what your body needs is a health-hazard. Your body depends on certain vitamins and minerals to keep healthy and strong. If your body does not get these nutrients, it could malfunction. Your immune system would most likely become weak, you would experience dizziness, and you could experience rapid hair loss and most importantly you would lose a lot of weight.

9. How much energy (kJ) do the following need each day?
a. A child aged 8 – 9,500 kJ
b. Female office worker – 8,800 kJ
c. A female doing heavy work – 12,600 kJ

Do men carrying out similar work need the same energy as women?
- No, men carrying out similar work do not need the same energy levels as women. Our bodies are two totally different structures, different looks and different hormones. So for example a man could possibly require less energy to do heavy work because he has more muscles.







10. (a) Keep a record of what you eat everyday for a week.

Day of the Week
Breakfast
Lunch
Dinner
Snacks
Day 1
Tuna Fish and Breadfruit
Pizza Pocket
Chicken Sub
Chicken, Apple, Sugar-Cane, Biscuits
Day 2
Veggie Sausage, Breadfruit
Apple Drink, Doughnut
Escoveitch Fish, Festival
-
Day 3
Papaya, Melon, Grapes
Veggie Burger
Chicken wrap
3 apples, banana
Day 4
Veggie sausage sandwich
-
S+S Chicken, Fried Rice, Cabbage
Sorrel, Plaintain Chips
Day 5
Fried Plaintain, Sorrel
Doughnut, Fruit Snacks
S+S Chicken, Fried Rice
Fries, Crackers
Day 6
Veggie Sausage, Waffle
Pizza, Soda, Spice Bun w/ Cheese
Pasta, Veggie Meatballs
Cereal, Granola Bar
Day 7
Waffle, Toast, Turkey Slices
Fried Rice, Chicken
Pasta, Veggie Meatballs, Cabbage
Cereal, Granola Bar


10 (b)Do you think you eat a good balanced diet?
- No, I do not think that I eat a good, balanced diet. My reason for saying this is that on my observations of my diet of the past week I have realized that I eat a lot of fruits, dairy and grain but the amount of sugar/fatty foods (junk food) I eat is too large of an amount. I’ve also realized from my diet that I don’t have a lot of iron which I’ve found is the reason why I feel very fatigued and weak a lot of times (due to my lack of meat products). I could improve my diet by cutting back on my fats and oils food group and eating more products with iron and protein.