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Planning is the process of thinking about and
organizing the activities requires to achieve a desired goal.
According
to Council of Food and Nutrition of America Medical Association (CFNAMA))
defined balance diet as a diet that consist of right amount of essential
nutrients such as carbohydrates, proteins, fats, vitamins, minerals, roughage
and water required by the body.
Having known the meaning of the vital words
present in the topic “the planning and the
balance diet, then the
consideration in planning a well balance diet for an individual and the family
has to be strictly followed.
FACTORS TO
BE CONSIDERED IN PLANNING A WELL BALANCE DIET FOR THE FAMILY
All
these are factor to be considered when planning a well balance diet for the
family and individual:
1.Sex: This is one of the major factor to be considered when planning
balance diet in the family because,
there are many nutrients needed by the body system of the two sex (Male and
Female) for instance, the female child needs more iron in their foods because
of the monthly lost of blood (
menstruation) and it has to be replace with any foods which aid formation and
replenishing of the body likewise the
male, which their foods must be enrich
with nutrients that will helps in developing their masculine characteristics and promoting the
growth of the necessary reproductive organs and chemicals, e.g the testron
2. Occupation
: Occupational activity of an adult affects energy and nutrient
requirements and this should be noted when planning meals.
3. Health Concerns and Special Dietary Needs
: Some people have special dietary needs and precautions that need to be taken
in meal planning regarding the types of food to be taken or avoided.
4. Climate
factor:
(A) We need energy to maintain our body
temperature. The climate will affect our energy output. In winter, we need more
energy to keep us warm than in summer. An increase in food intake increases the
metabolic rate, which helps generate heat and fat stores, that provide insulation to reduce heat loss.
In hot weather, increase fluid intake is important to compensate loss of water
and electrolyte through sweating. Light meals such as sushi, salad, sandwich
and juice can be served in hot weather while hot dishes and drinks should be
served in cold weather to keep the body warm.
(B) Time of the year is another factor to be
considered during meal planning. Some foods are only available in particular
seasons e.g. lychee, mango Steen, Logan and durian are summer fruits while
green sprouts, sweet yam, watercress.
5. AGE
FACTOR:
(i) Infants
Children under 1 year of age is referred as
infants. Growth in the first year of life is more rapid than at any other time
in the life cycle and adequate amount of energy and nutrients are required to
support rapid growth and development and prevent nutritional inadequacies. A
baby doubles its birth weight by 6 months of age and triples it within the
first year of life. The energy, vitamin, mineral, protein and water
requirements are higher per unit of body weight than any other age. Infants
need all the vitamins and minerals that other humans need but in different
amounts.
(ii) Children
❖ They grow at
a slower rate than infants, however, their nutrient needs do not diminish. They
need energy from food for daily physical activities and nutrients to promote
growth and health. Appetite of children at this age is small and varied. Three
main meals with nutritious snacks are needed in between to supply enough energy
to meet their high activity level but small appetite.
❖ Childhood obesity is common nowadays in
Hong Kong. Obesity in children increases future risk of chronic disease such as
high blood pressure, heart disease and may have social stigma. A balanced diet
together with regular physical activity is necessary to prevent excessive
weight gain. Regular exercise, healthy snacks and portion control are effective
methods to maintain the healthy weight of children. Children should not be put
on ‘diet’ as they are growing and the weight should be maintained during this
growth period.
(iii) Adolescents
❖ It is a period of rapid growth with
great bodily changes. Bones grow and gain in density; muscle and fat tissues
develop; and blood volume increases. Sexual maturity occurs when boys’ voices
change and girls experience the onset of menstruation. They have enormous
appetite compared with children. Calorific requirements increase because of
rapid growth
❖ It is a period of growing independence
and they become influenced by their peers and media. Eating habits can be
affected by schedule of study, extracurricular activities, part-time jobs,
social activities, the availability of nutritious food, and the lack of nutritional
knowledge. Teachers, care-takers or parents could encourage healthy eating and
healthy lifestyle tactfully by informing the adolescents of the nutritional
needs, the appropriate choices of food and also by providing them with
nutritious food/snacks at school/home.
❖ Sexual maturity and physical changes
during puberty could be stressful to some adolescents. The over concern on
weight and body image may predispose a teenager to use unhealthy methods to
control their weight. They may skip meals; choose very low energy diets,
laxatives, diet drugs or purging. This can lead to serious health problems,
nutrient deficiencies and eating disorders in later life.
(iv) Adults Growth
is usually completed by the age of 25.
The aims of nutrition during adult years are to obtain adequate energy and
nutrients to maintain a healthy body weight and prevention of chronic diseases
through appropriate food choices.
❖ Adulthood is a period when an individual
begins to experience and cope with numerous changes in the realms of work,
family and education. Healthy eating and lifestyle are important for them to
cope with stress and maintain health.
❖ The calorific requirement begins to
decrease after the age of 25 as basal metabolic rates decrease. People during
adult years may not get as much exercise as they did in earlier years. Thus,
when appetite and food intake do not decrease, there is a common tendency
toward weight gain during this period. An intake of 3,500 calories more than
the body needs for maintenance and activities will result in a weight gain of
500 grams fat. A person who overeats by only 120 calories a day (equal to a can
of soft drink) can gain 6 kilograms in 1 year. Therefore, it is important to
reach energy balance to maintain a healthy weight (i.e. energy intake equals
energy output). This can be achieved by eating less energy-dense foods, and
increasing physical activities as exercise will increase the number of calories
burned. Healthy eating and lifestyle are encouraged during adult years to maintain
health and prevention of chronic diseases.
(v) Elderly
❖ Physiological, psychosocial and economic
changes of the elderly affect their nutrition status. The body’s function
changes with age. Metabolic rate slows down, bones become less dense and lean
muscle mass is reduce
Hearing, taste and smell are less acute and
poor dentition is common. The secretion of digestive enzymes and hydrochloric
acid is diminished which in turn impairs digestion and absorption of nutrients
such as vitamin B12. The reduced muscle tone of the intestine may result in
constipation in an elderly.
❖The loss of spouse or close friends,
physical disabilities, poor health, feeling of loneliness and uselessness may
diminish an elderly’s ability to shop, cook and also his/her appetite to eat.
❖ Retirement of the elderly results in
decreased income and this may affect one’s choice of food. Some may choose
foods by cost rather than nutrient content.
❖ As a result of reduced metabolic rate
and physical activity, the calorific requirement of elderly decreases. However,
their nutritional needs are quite similar as in adult years. The need for iron
decrease after menopause. Some nutrient
requirements such as vitamin D and calcium increase in elderly.
SOME ESSENTIAL
NUTRIENTS NEEDEND IN THE MEAL
1.
Calcium
2.
Fluoride
3.
Phosphorus
4.
Potassium
5.
Iodine
6.
Vitamins
7.
Water
8.
Iron
9.
Folic Acid
10.
Magnesium
11.
Fructose
12.
Galactose
ADVANTAGES
OF TAKING BALANCE DIET
These are the
advantages of taking balance diet:
1. Provides
adequate energy and nutrients for growth.
2. Health maintenance.
3. Disease
prevention.
4. Increase life expectancy by keeping the heart.
RISKS OF UNBALANCE DIETS
1. Obesity
2.
Diabetes
3.
Cardiovascular disease
4.
Cancer
5.
Osteoporosis 6.
Dental disease
A WELL
PLANNED BALANCE DIET TIME TABLE
|
DAY
|
BREAKFAST
|
LUNCH
|
DINNER
|
|
MONDAY
|
Moimoi
& green tea
|
Sweet
potato with green peppers and carrot porridge (with chicken or fish)
|
Stir fry
vegetables and chicken
|
|
TUESDAY
|
Boiled
eggs & a slice of toasted whole wheat bread(optional)
|
Beans,
fish and veggie porridge (greens; carrots, green pepper.)
|
Grilled
Fish with steamed vegetable
|
|
WEDNESDAY
|
Any
healthy breakfast cereal (e.g special K, Muesli e.t.c)
|
Boiled
semi-ripe plantain with fish and veggie stew
|
½ pack of
noodles with chicken and lots carrot and green pepper.
|
|
THURSDAY
|
Plain
yoghurt mixed with a few cubes of your favourite fruit e.g Mango ( Add a
natural sweetener i.e stevia if available)
|
Eba/Amala
with either okra soup or vegetable soup cooked with fish and very little or
no oil
|
Salad and
boiled egg
|
|
FRIDAY
|
Quaker
oats with skimmed milk.
|
Ofada
rice, green leaf stew with any meat of
your choice.
|
Steamed
potatoes & chicken stir fry
|
|
SATURDAY
|
Boiled
plantain and fish stew
|
Eba and
vegetable soup
|
Yam and
Egg
|
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