2.2 a balance diet

8/3/2019 2.2 a Balance Diet

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You have learn the food test:

Food test Solution Observation

Starch Iodine The solution turnsblue-black

Glucose Benedicts Blue turns to brick-red

Albumin Millons Reagent White turns to brick-

redPalm oil Filter paper Translucent spot


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Factors that Determine A Balance Diet

DietFood

Drinks

Balance dietmust have

Carbohydrate, protein, fat,minerals, vitamins, fiber,water


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Individual factor of balance diet

Age

HealthClimateJob

SexSize


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A.Age factor:

Age

Children andYoung people

Old people

Need more energyFor growing

Very active

-Need less energy

-Growing anymore

Not very active


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Body Size

B. Body size factor

Large Small

Need more food Need less food

High metabolic rate Low metabolic rate


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Sex

C. Sex factor

Men Woman

Need more

rich-nutrient

Need less

rich-nutrient

Need more vitamin

and minerals


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Job

E. Job factor

Management Labour

Doctor, manager Farmer, fishermen

Need less foodenergy

Need morefood energy


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Climate

D. Climate factor

Cold places Hot places

Need more food Need less food

Loose more heat Loose less heat


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Health

F. Health factor

Healthy Unhealthy

Need a balance diet Need more

nutritious food


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A balance diet for babies

Babies need:

Mothers milk-contain all nutrients, neededfor growing & development.-contain antibodies to fight

diseases.

Proteins, calcium, phosphorusTo form bones and fastgrowing


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A balance diet for children

Children needs:

-need more carbohydrate-do more activities & active

-need protein for growing

-need vitamin & minerals

to prevent diseases

-need calcium & phosphorusto form bones and teeth


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A balance diet for adults

Adults needs:

- protein to repair damage tissue

-carbohydrate-

to do daily activities

- pregnant mother-need more

proteins, calcium & phosphorus

- an athletes- need more protein

to form muscle


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Energy in food measure in:

Joules (J) or Calories (cal)

1 calorie (cal) = 4.2 Joules (J)


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Energyreleased

Food

classes

1 g ofBurning food

16 kJ 37 kJ17 kJ

Carbohydrate Protein Fat

Calorie value of 3 main food classes


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GRAMS OF FATTY ACIDS/100g

saturated monounsaturated polyunsaturated

Butter 54 20 2.6Coconut oil 85 6.6 1.7

Corn oil 13 25 58

Groundnut oil 19 48 29

Lard 41 44 9

Margarine, hard 36 33 9

Margarine, polyunsaturated 16 21 41

Margarine, soft 25 31 22

Olive oil 14 70 11

Palm oil 45 42 8

Soybean oil 15 23 57

Sunflower oil 12 20 63


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Calories Burned Per HourPer Body Weight

Activity34 kg

(75 lb)

50 kg

(100 lb)

70 kg

(150 lb)

90 kg

(200 lb)

Bicycling, 10 km/h (6 mph) 135 160 240 320

Bicycling, 20 km/h (12 mph) 225 270 410 540

Running, 9 km/h (5.5 mph) 365 440 660 880

Running, 11 km/h (7 mph) 510 610 920 1,220

Running, 16 km/h (10 mph) 710 850 1,280 1,700

Jumping Rope 415 500 750 1,000

Swimming, 23 m/min (25 yd/min) 155 185 275 370

Swimming, 46 m/min (50 yd/min) 270 325 500 650

Tennis, singles 220 265 400 530

Walking, 3 km/h (2 mph) 125 160 240 320

Walking, 5 km/h (3 mph) 175 210 320 420

Walking, 7 km/h (4.5 mph) 245 295 440 590


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RicketsShortage of vitamin D


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GoiterShortage of iodine(seafood)


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Scurvy

Shortage of vitamin C.


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Kwashiorkor- Shortage in protein


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1.Consider a family members2.Each food must suit all members.3.Choose food type by food pyramid


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Consider the rich

Nutrition facts


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Guidelines for a balance died

Eat sufficient quantities, not too much, not too little

Include all classes of food

Eat food that rich carbohydrate, protein androughage

Eat less fatty and sweet foodEat food that rich in vitamins and minerals

Use little salt and cooking oil

Drink a lot of water (6-8 glasses/day)

2.2 a balance diet

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