PRESENTATION ON HOW TO PLANNING A WELL BALANCE DIET FOR THE FAMILY

  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