A Balanced Diet

1
A Balanced Diet
2

• Objectives
• State what is meant by balanced diet
• Describe a balanced diet
• Describe the effects of malnutrition in relation
  to starvation, coronary artery disease,
  constipation, and obesity
• Describe the deficiency symptoms for vitamin C
  D, Iron, Calcium

3

• A balanced diet contains carbohydrate, protein,
  fat, vitamins, mineral salts and fiber in the
  correct proportions

4
Carbohydrates

• Gives you the energy you need to move and grow
• Too much gain weight
• Too little feel tired

5
Proteins

• Are essential for growth and repair
• Too much gain weight might make a lot of
  urine
• Too little will not grow properly wounds will
  not heal

6
Fats

• Contain fat soluble vitamins (A, D, E K)
• Too little will not get all the vitamins
  you need, may not have enough
  insulation
• Too much gain weight

7
Vitamins

• Keep you healthy
• A
• B1, B2 etc up to B12
• C
• D
• E

8
What if I dont get enough

• Vitamin C
• Anemia
• Bleeding gums Gingivitis
• Decreased ability to fight infection
  wound-healing rate
• Dry and splitting hair
• Easy bruising
• Nosebleeds
• Possible weight gain because of slowed metabolism
• Rough, dry, scaly skin
• Swollen and painful joints
• Weakened tooth enamel
• SEVERE deficiency can lead to scurvy
• causes general weakness, anemia, gum disease, and
  skin hemorrhages.

9
What if I dont get enough

• Vitamin D
• Severe deficiency can lead to Rickets which can
  cause softening and weakening of the bones
• Bone pain/tenderness
• Dental deformities
• Impaired growth
• Increased bone fractures
• Muscle cramps
• Short stature (adults less than 5 feet tall)
• Skeletal deformities

10
Minerals

• Calcium for teeth, bones, muscles nerves,
• Iron to make the hemoglobin in your blood
• Iodine to control how fast your body works
• Sodium, Potassium and Chlorine needed by muscles
  and nerves

11
What if I dont get enough

• Iron
• most common nutritional deficiency and the
  leading cause of anemia in the United States
• Symptoms
• Feeling tired and weak
• Decreased work and school performance
• Slow cognitive and social development during
  childhood
• Difficulty maintaining body temperature
• Decreased immune function, which increases
  susceptibility to infection
• Glossitis (an inflamed tongue)

12
What if I dont get enough

• Calcium
• Can weaken bones, causing them to become brittle
• Osteoporosis
• thinning of bone tissue and loss of bone density
  over time.
• Symptoms dont appear until LATE in disease!!
• Bone pain or tenderness
• Fractures with little or no trauma
• Loss of height (as much as 6 inches) over time
• Low back pain due to fractures of the spinal
  bones
• Neck pain due to fractures of the spinal bones
• Stooped posture or kyphosis, also called a
  "dowager's hump"

13
Fiber

• Not digested
• If you do not eat fiber your bowels will not work
  properly.

14
Effects of Malnutrition

• Don't expect to remain healthy if you do not have
  a balanced diet.
• It's hard to imagine, but many Americans are
  malnourished.
• An estimated 70 of Americans do not receive
  sufficient nutrients, according to Daryn
  Peterson, Ph.D. HMD.

15
Malnutrition

• Occurs when a diet provides nutrients in
  sub-optimal amounts.
• Causes
• Unbalanced diet
• Even the lack of one vitamin can lead to
  malnutrition
• Effects
• fatigue
• dizziness
• weight loss
• you may have no symptoms
• Malnutrition can be so severe that the damage
  done to the body is permanent, even though you
  survive.

16
Starvation

• Form of malnutrition
• Occurs when a person fails to consume or absorb
  an adequate amount of nutrients and calories
• Effects
• Impaired brain function
• Brittle nails, splitting or breaking hair, and
  dry skin
• Low blood pressure and abnormal heart rhythms
• Fatigue and weakness
• Weakened immune system
• Prevention Balanced diet

17
Obesity

• Being obese is NOT about what you weigh, it's
  about having too much fat in your body.
• One-third of adults ages 20 and older are
  considered obese, which is defined as having a
  body mass index greater than 30.
• Causes of Obesity
• Imbalance of calories taken in versus calories
  burned through physical activity
• Lifestyle habits, eating behaviors and stress.
• Too little sleep (affects hormones that increase
  appetite)
• Effects
• Increased risk of diabetes, heart disease,
  stroke, arthritis and some cancers
• Prevention balanced diet and exercise

18
Heart Disease

• Coronary artery disease most common type of
  heart disease.
• Leading cause of death in the United States for
  men and women.
• Arteries that supply blood to heart muscle become
  hardened and narrowed due to the buildup of
  cholesterol
• Heart muscle can't get the blood or oxygen it
  needs. This can lead to heart attack.
• Prevention
• Balanced diet
• Eating lots of fiber
• Exercise

19
Constipation

• 3 or fewer bowel movements/week
• Causes
• Poor diet, lack of fluids, little exercise,
  medications
• Occasionally, long-term constipation develops
  into fecal impaction (a blocked colon)
• Causes pain and vomiting, may require emergency
  treatment or hospitalization.
• Fairly common complication of long-term
  constipation in the elderly and bedridden
• Prevention
• Eating more fruits, vegetables and grains fiber
• Drinking plenty of water and other liquids
• Exercise