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CHPT 1 Balanced Diet

A balanced diet contains all nutrients in correct amounts to meet nutritional needs. It can be achieved through variety, moderation and balance. Energy balance is the difference between energy intake from food and energy expenditure through activities and basal metabolism. A person's energy requirements depend on age, gender, body size and activity level. Maintaining energy balance prevents weight gain or loss. An imbalanced diet can lead to health issues like obesity and related diseases.

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273 views23 pages

CHPT 1 Balanced Diet

A balanced diet contains all nutrients in correct amounts to meet nutritional needs. It can be achieved through variety, moderation and balance. Energy balance is the difference between energy intake from food and energy expenditure through activities and basal metabolism. A person's energy requirements depend on age, gender, body size and activity level. Maintaining energy balance prevents weight gain or loss. An imbalanced diet can lead to health issues like obesity and related diseases.

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A Balanced Diet

• How to achieve a balanced diet


• Different amounts of energy needed for daily activities,
• Factors that affect a person’s energy requirements
• Concept of energy balance
Chapter 1 - A Balanced Diet

• Explain why the body needs food


• Define a balanced diet
• Explain how to achieve a balanced diet
• List the different amounts of energy
needed for daily activities
• List the factors that affect a person’s
energy requirements
• Explain the concept of energy balance
Nutrient Energy/gram

Recap – Previous Lessons Carbohydrates 4 kcal/gram


Protein 4 kcal/gram
Fat 9 kcal/gram

• Food comes from plants / animals.


• Different parts of a plant that we eat.
• Macronutrients: Carbohydrates, Fat, Protein
(Eaten in large amounts, provides energy)
• Micronutrients: Vitamins & Minerals (Eaten in
small amounts, no energy value)
Consume 3 Food Groups a day
● Human beings need food to live and stay active.
Food provides us with energy to carry out activities.
● A balanced diet contains all the nutrients in the
correct amounts to meet an individual’s nutritional
needs.
● A balanced diet can be achieved if we have
variety, moderation and balance in our meals.
Eat according to the VMB guideline
● Variety
Include food from 3 different food groups (one-
dish meals)

● Moderation
Avoid eating too little or too much of any one
type of food

● Balance
Balance our food intake with our daily activities
What is Energy Balance?
● Energy balance is the difference between your energy
intake and your energy expenditure.

Energy Intake Energy Expenditure

Protein Physical Activity

Fat Energy Digestion Energy


from food used for
consumed activities
Basal
Carbohydrate Metabolism

Energy Balance
Energy Intake
• Energy intake = energy from food
that we eat.
Calculate the amount of energy provided by 2 tbsp of peanut butter

Answer:
Nutrients in 2 tbsp: Energy from carbohydrates = 8 x 4 =
32kcal
Carbohydrates – 8g
Fat – 16g Energy from fat = 16 x 9 = 144kcal
Protein – 7g Energy from protein = 7 x 4 = 28kcal

Total energy = 32 + 144 + 28 = 204kcal


Energy Expenditure

• Energy expenditure = energy used


by the body daily
• Measured in kilocalorie or kilojoules 1 kcal = 4.2 kJ
Basal Metabolism

• Basal Metabolism is the minimum amount of


energy required by the body to maintain vital
functions.
• Breathing
• Blood circulation
• Controlling body temperature
• Cell growth
• Brain & nerve function
• Contraction of muscles
Energy for Physical Activity
Energy expenditure (per 60 mins)

● Very light activity e.g. sleeping - 70 kcal/294 kJ

● Sedentary activity e.g. reading - 85 kcal/ 357 kJ

● Light activity e.g. doing desk work - 200 kcal/ 840 kJ

● Moderate activity e.g. doing housework - 350 kcal/1470 kJ

● Heavy activity e.g. playing soccer - 500 kcal/ 2100 kJ

● Intense activity e.g. running a race - 1000 kcal/ 4200 kJ


Energy Balance and Weight
Energy balance equation: Energy Intake – Energy Expenditure

Perfect balance: Energy input = energy output


Perfect energy balance is for people who want to maintain
weight.

Positive energy balance: Energy input > energy output


This would result in weight gain.

Negative energy balance: Energy input < energy output


This would result in weight loss. This imbalance is also called an
energy deficit. A negative energy balance of 500 calories per day
will result in weight loss of about 0.5kg/week.
How much Energy do you need?
Factors affecting a person’s energy Recommended Dietary
requirement Allowances (RDA)
refer to the recommended daily
levels of nutrients to meet the
Age : Teenagers need more energy than needs of healthy individuals in
children and the elderly. a particular age and gender
Gender : Males need more energy than group.
females as they have more muscle mass. used as a guideline to check the
recommended average energy
Body size :Taller and larger people need requirements that a person
more energy than shorter and smaller needs per day.
people.
The level of activity : People who are Textbook pg.9
engaged in a higher activity need more
energy than people who are less active
MyFitnessPal App
Not all Calories are Equal
Calorie Dense VS Nutrient Dense
• Calorie Dense (Empty Calorie): Food/
Beverage that is a poor source of
nutrients in relation to its energy value.
•  energy  nutrients

• Nutrient Dense: Food/ Beverage that is a


good source of nutrients in relation to its
energy value.
• energy  nutrients
Is your weight healthy ?
The Body Mass Index is a measurement used to determine whether
a person is at a healthy weight for his height.

NOTE: Children VS Adults

For children and youth, BMI is age and


gender specific.

Once the BMI value has been


calculated, it is plotted on a BMI-for-
age Percentile Chart. Separate charts
are used for boys and girls.

BMI Calculator: https://www.healthhub.sg/programmes/93/bmi-calculator

BMI-for-age chart GIRLS

BMI-for-age chart BOYS


Interpreting BMI for Children/ Teens
Interpreting BMI for Adults
Diet-related Health problems

Obesity
Chapter 3
What are diet-related health
problems?
• Health problems due to an imbalanced diet or
unhealthy eating habits
• Consuming insufficient or excess nutrients over a
period of time
• Diet-related health problems:
• Obesity • Osteoporosis
• Coronary heart disease • Constipation
• Diabetes • Colorectal cancer
• Hypertension • Eating disorders
Obesity

• A condition whereby the body accumulates excess fats.


• BMI > 23
• Causes:
• High intake of carbohydrates and fats
• Extra energy is converted into fats and stored in the body
• Resulting in weight gain
• Health Risks
• Increased risk of developing health problems
• Emotional problems (e.g. depression)
Preventing obesity

• Increase consumption of low-calorie, nutrient dense food


• E.g. fruits and vegetables
• Cut down on fat and sugar intake
• E.g. drink water instead of sugary drinks
• Have healthy meals instead of fast food
• Exercise regularly
• More physical activity and outdoor play

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