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 don’t 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 don’t get enough… • Vitamin D • Severe deficiency can lead to Ricket’s 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 don’t 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 don’t get enough… • Calcium • Can weaken bones, causing them to become brittle • Osteoporosis • thinning of bone tissue and loss of bone density over time. • Symptoms don’t 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