Health and Well-being Notes PDF

# Health and Well-being ## What is Health? Health is a state of complete **physical, mental and social well-being**, and not merely the absence of disease or infirmity. ## How to Keep Healthy There are many ways to keep healthy. The following are some things you can do: ### Physical Health Mai...

# Health and Well-being ## What is Health? Health is a state of complete **physical, mental and social well-being**, and not merely the absence of disease or infirmity. ## How to Keep Healthy There are many ways to keep healthy. The following are some things you can do: ### Physical Health Maintaining physical health involves taking care of your body. There are many ways to do this, for example: - Eat a well-balanced diet - Stay fit by doing regular exercise - Get at least eight hours of sleep each night - Keep your body, teeth and hair clean. Have regular medical and dental check-ups. - Avoid tobacco, alcohol, and drugs ### Mental Health Maintaining mental health involves taking care of how we think, feel and act. - Set priorities to avoid having a lot of things to do. - Develop effective decision-making skills - Use your talents effectively - Accept responsibility for your actions. - Stand up for your beliefs and values. - Learning new information. - See your mistakes as opportunities to learn, grow and change. ### Social Health Maintaining social health means taking care of the ways in which you get along with other people. - Learn to communicate effectively. - Meet different people. - Respect and care for family members - Be loyal, truthful and dependable friend - Respect other people's feelings - Learn to disagree without arguing - Learn to resolve conflicts effectively - Give support and help when needed ### Emotional Health Maintaining emotional health involves taking care of how you feel. - Face problems with a positive and realistic attitude. - Express your feelings clearly and calmly. - Recognize your weak areas and try to improve them. ### Environmental Health Environmental health focuses on the relationships between people and their environment. - Choose products made from recyclable material. - Make sensible use of the finite resources to improve the quality of living. - Choose locally grown or organic food. - Prepare environmentally friendly meals - Choose reusable items. - Choose a greener way of cleaning. - Separate waste in the different containers. ## Characteristics of a Healthy Person - Eats a variety of nutritious foods. - Works hard and concentrates. - Has enough time to relax and sleep - Feels energized and alert. - Enjoys fresh air. - Keeps himself/herself clean. - Exercises frequently. - Avoids harmful habits like smoking alcohol and drugs. - Is interested in all that goes on around him/her - Shares enjoyable time with his/her friends. - Thinks and reflects upon his/her life. ## Staying in Balance Basic health needs are the basic things that you require to be happy, healthy, and lead a good life. - **Physical needs:** Necessary to live. E.g. water, food, exercise, clothes, shelter, hygiene, and healthcare. - **Social needs:** Interacting with people to avoid loneliness and depression. E.g. having a boyfriend/girlfriend, friendships and family. - **Emotional needs:** The need for love, security, support and understanding. - **Mental needs:** The need to satisfy your desire to learn something e.g. education. - **Environmental needs:** The need to live in a healthy and clean environment. It is easy to concentrate on one aspect of health and neglect the others. A totally healthy person, however, keeps all aspects of health in proper balance. ## Measures that can be Taken at the Local Level to Promote Health The following are some examples: - Development and implementation of health-related policies such as the school food policy and educational campaigns e.g. no drinking and driving. - Health screening e.g. mammogram, colorectal screening, and cervical screening. - Financial incentives e.g. rebates on bicycles, rebate on solar panels, and solar water heaters. - Workplace health promotion e.g. onside sport facilities. - Law enforcement e.g. no littering enforcement. ## The Importance of Implementing these Measures Locally These measures are important so that people will be encouraged to follow a healthy lifestyle and in return they will feel well and be healthy. # Dietary and Non-Dietary Factors that Contribute to a Healthy Lifestyle Measures that can be taken at a national and global level to promote health. - **Get the right amount of sleep:** A good night's sleep is important for the body to recharge, regenerate, and repair cell damage. - **Eat well-balanced meals:** A healthy, balanced diet can help provide energy and may lower one's risk for leading chronic diseases such as heart disease, hypertension, diabetes, and cancer. It can also help you maintain a normal weight. - **Exercise regularly:** Physical activity for at least 30 minutes a day may help reduce several medical conditions, help keep a healthy weight, and increase confidence, happiness, and overall well-being. - **Maintain a healthy body weight:** Obesity may increase the risk of several medical conditions. - **Limit the intake of alcohol:** Alcohol should be consumed in moderation. Consuming too much alcohol may lead to liver problems. - **No smoking:** When a person smokes, they inhale nicotine, which is harmful to the body. Smoking leaves permanent damage on the lungs, which may affect breathing. - **Maintain job stability:** A job gives a sense of fulfillment, promotes mental health, and improves overall well-being. - **Maintain a healthy social life:** Having and maintaining friendships outside of work and family helps the social well-being of individuals. - **Keep stress levels under control:** Exercise helps to lower stress and improves overall health. # Actions that can be Taken to Address the Factors that Contribute to a Healthy Lifestyle ## Actions that can help promote a healthy lifestyle: 1. **Healthy Eating**: - Eat more fruits and vegetables - Choose whole grains over refined grains. - Limit sugar and salt intake. - Drink plenty of water. 2. **Regular Exercise**: - Aim for at least 30 minutes of moderate exercise most days. - Include a mix of cardio, strength training and flexibility exercises. - Take the stairs instead of the elevator. - Walk or bike instead of driving, when possible. 3. **Adequate Sleep**: - Aim for 7-9 hours of sleep each night. - Keep a regular sleep schedule, even on weekends. - Create a relaxing bedtime routine. - Keep your bedroom cool, dark, and quiet. 4. **Mental health**: - Practice mindfulness or meditation. - Spend time with friends and family. - Take breaks and avoid overworking. - Seek professional help, if needed. 5. **Avoid Harmful Behaviours**: - Don't smoke or use tobacco products. - Limit alcohol consumption. - Avoid drugs and other harmful substances. 6. **Regular Check-ups**: - Visit your doctor for regular check-ups and screenings. - Get vaccinated according to your doctor's recommendations. - Monitor your blood pressure, cholesterol, and other health indicators. 7. **Healthy Habits**: - Wash your hands regularly. - Brush and floss your teeth daily. - Practice good posture. - Use sunscreen to protect your skin from the sun. # Implementing these actions can lead to a healthier and more balanced lifestyle. # Sustainable Living ## What will I learn? - **Identify factors which affect sustainable living.** - **Identify Sustainable Development Goals**. - **Identify everyday sustainable living practices in the home.** - **Define sustainable living.** - **Outline Sustainable Development Goals.** - **Suggest everyday sustainable living practices.** - **Discuss factors which affect sustainable living.** - **Explain the importance that individuals, businesses, and governments adhere to the Sustainable Development Goals** - **Suggest actions undertaken by the government to promote sustainable development.** ## Key Words - Sustainable living - Sustainable development goals - Carbon emissions - Carbon footprint - Food miles ## The Concept of Sustainability Sustainable production and consumption means producing and consuming goods and services without harming the natural environment or society. - **Sustainable living** means choosing a lifestyle that will protect and conserve natural resources, and help safeguard the health and wellbeing of all citizens around the world. ## Health and Sustainable Living - **We can be healthy if we have a healthy environment.** This is possible if we take care of it and its resources so that they would be available for us and future generations. ## What affects our environment? - **Pollution** of the sea, air, and nature, including transport, waste disposal from factories. - **Carbon emissions** from our activities and choices. - **Resource depletion** of water, natural fuel, trees, animals, and food. ## What can we do? - **Reduce waste:** Reuse, reduce, recycle. - **Reduce food waste.** - **Save energy and water** - **Try to reduce carbon emissions. ** ## Carbon emissions - **Carbon emissions** are the gases produced from the burning of fuels (gas, petrol, oil and coal) to produce food, and transport it to the shops. These also pollute the air and affect global warming and climate change. ## By reducing our carbon footprint - **Carbon footprint** of a person is the total amount of carbon emission from the activities they do and the things they buy. It includes the transport, and all the energy used to grow the plant (food), and produce it. ## Reducing food miles - **Food miles** is the distance the food or product travels between the fields and the supermarket shelves. - The greater the distance, the food or ingredients used in our cooking travel, the more fuel used, the more harm is done to the environment. ## Why local? - **The Carbon Trust** is an organization which helps people measure their carbon footprint and advises them on how to reduce it. - **The Sustainable Development Goals** are plans to achieve a better and more sustainable future for all. It addresses the global challenges we face, including poverty, inequality, climate change, environmental degradation, peace and justice. ## Sustainable Goals - **SDG 1 - No poverty:** Aims to end poverty in all its forms and everywhere by providing sustainable jobs and promote equality. In this way, everyone will have the most basic needs such as health, education, access to water, and sanitation. - **SDG 2 - Zero Hunger:** The food and agriculture sector offers solutions for development and is central for hunger and poverty eradication. - **SDG 3 - Good health and well-being:** Ensuring healthy lives and promoting the wellbeing of everyone at all ages is essential to sustainable development - **SDG 6 - Clean water and sanitation:** Clean, accessible water is fundamental for everyone. - **SDG 7 - Affordable and clean energy:** Energy is central to nearly every major challenge and opportunity. Use only energy efficient appliances and light bulbs. ## Why is it important that individuals, businesses, and governments adhere to the Sustainable Development Goals? - **To improve people's quality of life** through healthy living and promoting the wellbeing of everyone. - **So that people will have the most basic needs**, such as health, education, and access to water and sanitation, and thus extreme poverty will end. - **So there will be reduction in resource use and pollution**, while increasing the quality of life. ## Factors which affect sustainable living - **Diet** has a great impact on the environment. There are various reasons, such as: - **A meat-based diet** is damaging to the environment, as it requires more cereal crops to feed animals, and can lead to deforestation, intensive farming, and water waste. - **A lot of trees are being cut down** to make space for new fields for animals or crops. This increases carbon dioxide in the atmosphere, as there are fewer trees to absorb it. Animals produce a lot of greenhouse gases like methane. - **Overfishing** damages the marine (sea) environment. This can lead to certain types of fish becoming extinct. - **Choose local** food, as food that is not local has a bigger carbon footprint. - **Transportation:** as the number of cars on roads continue to increase, we need to have a more efficient public transport system, which is also eco-friendly. Cars burn fossil fuels, which increase greenhouse gas emissions. - **Energy consumption:** Almost everything we use works with electricity, gas, or another type of fuel, including gadgets and appliances. - **Buying fair trade** products supports better working conditions and protection for the environment. - **Waste management:** involves prevention, minimisation, recycling, energy recovery and disposal based on the Waste Management Hierarchy. ## Water consumption - Saving on water consumption is one way of being sustainable. - **Install a dual flush toilet system** which saves water - **Repair leaking taps**, as they can waste up to one litre of water per hour. - **Do not wash items under running water**, fill up the sink/basin instead. - **Choose energy efficient and water-saving appliances.** - **Fill the kettle with as much water as you need.** - **Wait until the washing machine is full before using or use the economy cycle.** ## Shopping - **Buy only the number of items required to avoid waste.** - **Buy products in large containers rather than smaller ones.** - **Buy products that can be refilled** such as detergents. - **Always take a reusable bag with you when shopping.** - **Buy local products** when possible. If not possible, choose a product with the least food miles. - **Try shopping from a nearby shop** so you can go on foot and do not need to use a car, as fuel causes pollution. - **When possible, go plastic free.** - **When buying clothes, check the label** and choose clothes which come from a nearby country to reduce the carbon footprint. ## Preparing food - **When heating water, fill the kettle or pot with the amount of water required** to save on fuel or energy. - **Cover cooking pots** so that heat is not lost. - **Avoid food waste.** Use all parts of the food, such as cauliflower and broccoli stems. - **Use leftover food to create another dish.** - **Use energy-saving devices** when preparing meals. ## Entertainment - **Keep music at a moderate level** as high music causes noise pollution. - **Walk instead of using transport.** - **Take steps to reduce boat pollution** by avoiding spilling during refueling, reducing littering, and using eco-friendly products when boating. - **Avoid take-aways** as excessive packaging is used, or else choose a place where minimal packaging is used. ## The Role of the Government in Building a Sustainable Economy - **Providing funding** for basic science which is needed for renewable energy and renewable resource technology. - **Investing in sustainability infrastructure,** such as waste management facilities, water filtration systems, and sewage treatment systems. - **Regulating land use** and other private behaviors to minimize destruction of ecosystems. - **Using the tax system,** government purchasing power, and other financial tools to steer private capital towards investment in renewable energy, other sustainability technologies, and businesses. - **Working with private organizations** and the governments to ensure that the transition to a sustainable lifestyle is well-managed in the real world. - **Transferring sustainability technologies** to the developing world. # The Dietary Guidelines ## What will I learn? - **Identify the national dietary guidelines for adults.** - **Outline the national dietary guidelines for adults.** - **Suggest examples of application of national dietary guidelines for adults.** - **Justify changes in the food intake within a given scenario with reference to the national dietary guidelines.** ## Key Words - Dietary guidelines - Lean meat ## Dietary Guidelines for Adults The national dietary guidelines help us to follow the national food guide graphic and live healthily. 1. **Choose a variety of fresh, local, and seasonal foods instead of processed foods.** - Eat from all food groups of the national food guide graphic to get different nutrients and choose foods that are locally grown and in season. 2. **Eat vegetables and fruits of different colours every day.** - Leave fruits and vegetables with the skin on to increase fiber. - Consumption of organic produce is encouraged. 3. **Eat more high-fibre foods by making regular use of legumes, wholegrain cereals, nuts and seeds.** - Include wholegrains such as high-fibre cereal, brown pasta, and brown rice, as they increase fiber and energy in the diet. - Eat more nuts, peas, beans, and lentils, which contain dietary fiber and protein. 4. **Eat small amounts of meat, preferably white and lean. Eat fish and seafood more often.** - Choose chicken, rabbit, and fish instead of red meat, as they are lower in saturated fat. - Remove visible fat from meat, poultry, and game. - Eat more fish, as it's a healthier type of meat that contains Omega 3 and 6 essential fatty acids. - Lean meat is lower in saturated fat than other meats, which is beneficial for heart health. 5. **Limit your intake of saturated and trans fats and make use of olive oil in moderate amounts.** - Try to avoid eating red meat. - Avoid eating ready-made, take away, and junk foods, which contain a lot of saturated and trans fats. - Use 100% non-tropical vegetable oil when cooking. - Substitute butter for polyunsaturated margarine. 6. **Make moderate use of eggs. Choose milk and dairy products that are low in fat with no added sugar.** - Use local fresh ricotta, mozzarella, and cheese (ġbejniet). - Buy low-fat yogurt and eat as a snack, dessert, or use in smoothies. - Use skimmed milk with cereal. 7. **Flavour food with spices and herbs (preferably fresh) instead of salt.** - Do not add salt to food. - Try to avoid cured meats like ham, mortadella, and salami. 8. **Limit your intake of sugary foods, energy drinks, and other beverages with added sugar.** - Eat fruits instead of sugary foods, such as chocolate and candy. - Limit sugary foods to special occasions or certain days of the week, such as Sunday. 9. **Prepare homemade foods using healthy methods of cooking such as steaming, baking, and grilling. Enjoy your meals with your family and friends.** - Avoid frying as this increases the fat content of the food. - Use boiling minimally, as vitamins and minerals are lost in the process. - Microwave cooking is fast and easy. - Eating with family and friends helps to socialize. 10. **Be physically active every day and drink at least 2 litres of water daily.** - Take stairs instead of the lift. - Practice some type of sport such as football, rugby, or tennis. 11. **Avoid smoking and limit alcohol consumption. Alcohol is not allowed for children or pregnant women.** - Choose non-alcoholic cocktails, though they may be high in sugar. - Alcohol may be potentially dangerous for children and pregnant women. 12. **Babies should be breastfed for at least the first six months of their life, if possible.** - Breast milk contains a lot of vitamins, minerals, and antibodies that help fight diseases. - It is also very low in fat. ## Changes in the Food Intake with reference to the National Dietary Guidelines The following table shows a list of foods, their healthier alternatives (keeping the national dietary guidelines in mind), and the justifications why the alternatives are healthier: | Foods | Healthier Alternatives | Justification for Healthier Choice | |---|---|---| | White bread | Wholemeal bread | To increase dietary fibre. | | Soft drinks | Water | To reduce suger intake. | | Cheddar cheese | Cheeselets | To reduce fat and to use local food | | Sweets | Fresh fruit | To reduce sugar and add nutrients. | | Fried chicken | Grilled chicken | To reduce fat. | | Tuna chunks in oil | Tuna chunks in brine | To reduce fats | | Ice cream | Greek yogurt | To lower sugar and increase protein. | | Sugary breakfast cereal | Wholegrain breakfast cereal, e.g. oatmeal | To reduce sugar and increase dietary fibre. | | French fries | Baked potatoes | To lower fat and add vitamins. | | Processed meats | Rabbit, lean turkey, or chicken | To reduce preservatives and lower fat. | | White rice | Brown rice | To increase dietary fibre and nutrients. | | Butter | Avocado | To replace unhealthy fats with healthy fats. | | Full-fat milk | Skimmed milk or almond milk | To reduce saturated fat. | | Margarine | Olive oil | To replace trans fats with healthy fats. | | White pasta | Wholewheat pasta | To increase dietary fibre and nutrients. | | Cookies | Nuts | To reduce sugar and add healthy fats. | | Tomato paste | Fresh tomato | To use fresh food rather than processed and to limit the intake of sugary food. | # The National Food Guide Graphic ## What will I learn? - **Categorize food into food groups based on the national food guide graphic** - **Label the national food guide graphic** - **Suggest suitable foods for each food group represented in the national food guide graphic** - **Describe the different features of the national food guide graphic with reference to the Mediterranean Diet** - **Define a balanced diet** - **Recommend the number of daily servings from each food group for adults** - **Identify different food serving sizes for children and/or adults for each food group** - **Justify the different proportions of the different food groups according to individual needs** - **Discuss the risks of not consuming the correct portion sizes of food and drinks** ## Key Words - Healthy Plate - Food groups - Serving sizes - Balanced diet - Mediterranean diet ## The Food Groups | Food Group | Food | Eat | |---|---|---| | 1. Cereals, cereal products (preferably wholegrain) and potatoes | E.g. rice, pasta, wholegrain breakfast cereals | Eat most | | 2. Vegetables | E.g. cauliflower, pumpkin, aubergines | Eat most | | 3. Fruit | E.g. plums, peaches, apples | Eat most | | 4. Lean meat, fish, poultry, eggs, legumes, nuts and seeds | E.g. beef, pork, salmon, cashew beans, nuts, sunflower seeds | Eat moderately | | 5. Milk and milk products | E.g. milk, cheese, yoghurt, cheeslets | Eat moderately | | 6. Fats and oils | E.g. olive oil, poly-unsaturated margarine | Eat Less | ## The Healthy Plate - The Healthy Plate is based according to how we should divide our plate when eating a meal. - An indication of the amount of food to be eaten from each group, can be noticed in the size of the sections given for each group. - At the top of the plate, it is stated that this is a guide for eating throughout life, with a picture of various life stages being shown. - It is advised to eat a variety of foods from different food groups every day, drink a lot of water, keep active, reduce the amount of time we spend sitting down, and enjoy our meals with family and friends. - Salt and sugar have been omitted from the plate, as they should be avoided. Only healthy fats are included. - Less healthy food should be limited in the diet. ## Mediterranean Diet The Mediterranean diet is traditional in Mediterranean countries, characterized by: - An abundance of vegetables and fruits (mostly fresh and seasonal), herbs and spices, legumes, cereals and nuts. - Moderate to high amounts of fish and seafood and small amounts of meat. - A moderate consumption of eggs and dairy products (mostly yoghurt without added sugars). - Regular and moderate use of oil. ## The Healthy Plate - The Healthy Plate is based according to how we should divide our plate when eating a meal. - An indication of the amount of food to be eaten from each group, can be noticed in the size of the sections given for each group. - At the top of the plate, it is stated that this is a guide for eating throughout life, with a picture of various life stages being shown. - It is advised to eat a variety of foods from different food groups every day, drink a lot of water, keep active, reduce the amount of time we spend sitting down, and enjoy our meals with family and friends. - Salt and sugar should be avoided, and only healthy fats are included. - Less healthy food, found in a separate box, should be limited in such as ice-cream, sweets, soft drinks, chips and Maltese pastries. ## Number of Servings and Serving Sizes for Adults | Food Groups | Number of Servings | Serving Size | |---|---|---| | Cereals | 1 serving per meal (3 per day) | 1 serving = 1 medium slice of bread, 40g breakfast cereals, 80-100g of raw cereals, pasta and rice preferably wholegrain or wholemeal. | | Vegetables | 3-5 servings per day | 1 serving = 80g | | Fruit | 2-3 servings per day | 1 serving (~80g) = 1 medium sized fruit, 2 medium sized plums, 80g fresh food salad. | | Water | 1.5 - 2 litres of water (6-8 glasses) | 1 serving = 250ml | | Milk and milk products | 2 servings per day | 1 serving = 250ml milk; 1 tub (150ml) yoghurt; 30-40g cheese; 45-50g irkotta/ġbejniet. | | Olive oil | 1 tablespoon (15mls) | 1 serving = 1tbsp/15ml | | Fish | 2 or more servings per week | A serving of oily fish per week is recommended. | | Legumes | 2 or more servings per week | 1 serving = 115g (raw) | 1 serving = 70g raw/140g (cooked/canned) | | Potatoes | 3 or less servings per week | 1 serving = 80g potato, preferably with skin. | | Olives, nuts, and seeds | A handful | Nuts: 80-90g per week (equivalent to 20g x 4-5 times a week) Seeds 60-70g per week (equivalent to 15g x 4-5 times a week). | | Eggs | 2-4 servings a week | 1 serving = 1 egg | | White meat | 2 servings | Opt for lean meat. 1 serving = 100g (raw) | | Red meat | Less than 2 servings | 1 serving = 90g (raw) | | Foods and drinks rich in sugar and unhealthy fats | Small quantities – consumed occasionally | Sugar, sweets, chocolate, sweet and savoury pastries, as well as fresh juices and soft drinks. | | Processed meat | Small quantities – consumed occasionally | Breaded, and other ready-made protein foods e.g. nuggets, burgers, sausages, ham, and canned meat. | | Wine | Small quantities – consumed occasionally | If you opt to drink, limit your intake and have it with your meal. Overconsumption is to be avoided at all times | ## Justification for the different proportions of the different food groups The size of each section of the Healthy Plate reflects the proportion of the food group that individuals should take in their daily diet according to their needs. In fact, the largest section, that is vegetables, should be eaten most, whereas the smallest section, that is fats and oils, should be eaten least. ## Risks of not consuming the correct portion sizes If the portion sizes are not taken correctly, the child or adult may suffer from malnutrition - where the person may either take more nutrients than needed or else may not take enough nutrients. This may result in various conditions or diseases including overweight/obesity, dental caries, high blood pressure, coronary heart disease, or anorexia nervosa, among others. # Functions of Food ## What will I learn? - **State the main functions of food** - **Describe malnutrition** - **Describe eating disorders.** - **Explain how dietary needs change according to age, gender, level of activity, and state of health** - **Discuss obesity in terms of causes, consequences, and prevention** - **Describe the impact of eating disorders on a person's health.** ## Key Words - Food - Dietary needs - Sedentary lifestyle - Active lifestyle - Malnutrition - Undernutrition - Balanced diet - Poor quality diet - Obesity - Eating disorders ## Why do we eat food? Every living thing needs food. Food is essential to keep us alive and in good health. It is enjoyable, and a meal is a social occasion to share with family and friends. We eat food for different reasons: - To stay alive - To enhance our mood (e.g. to feel happy, or to escape boredom) - To satisfy hunger - To socialize - To be strong and healthy ## Functions of Food - **Food** is any substance which provides our body with energy in the form of kilocalories and one or more nutrients. - **Kilocalories** are units of energy provided by food. One kilocalorie is equivalent to one thousand calories. - **Balanced diet:** It means eating a variety of foods, from all food groups, every day to get the right amounts of nutrients for our needs. ## Without food, we cannot live for more than a few days, providing that we have water available to drink. Food has three main functions within our body: - **Energy:** We need energy to perform daily functions like walking and running. We also need energy for our organs to function properly. - **Growth and repair:** Food supplies our body with nutrients and energy which help us to continue to grow. If any of our cells are damaged (e.g. a skin burn or cut), some of these nutrients and energy are used to repair these cells. - **Protection against diseases:** The nutrients, dietary fiber, and water in the food help keep our body healthy. The main role of vitamins and minerals is to protect our body from getting sick and keep it functioning well. ## Food has two other roles too: - **It helps us satisfy our hunger and make us feel full** - **It helps to keep our body processes regulated** We need food which can give us all the nutrients required, in the correct amounts, not too much, and not too little. - **Malnutrition** means bad nutrition and happens when the diet becomes unbalanced, and your health starts to suffer. Different foods give us different nutrients so our diet should be varied, that is why we should eat different foods from the different food groups. - **Undernutrition** is the insufficient intake of energy and nutrients to meet an individual's needs to maintain good health. # Dietary Needs Dietary needs vary from person to person, depending on: - **Age**: During their lifetime people's needs are always changing. Children, adolescents, adults, and the elderly all need food, but their requirements are different. **Babies and small children are growing at a very fast rate, and their energy demands are high. Their skeleton is changing** from babies to small children. **Their dietary requirements are therefore different than those of adults where their growth has stopped, and they need food to maintain their health and not to grow.** - **Gender:** Women need less calories than men, because of their bone and muscle structure. **Women also need more iron than men because of their menstrual cycle, to prevent anemia. Their dietary needs also change during pregnancy and after the birth of their baby**. - **Level of activity:** People with active lifestyles must get enough energy from food while still following the dietary guidelines. They should get their energy mostly from carbohydrates (especially wholegrain) and limit the intake of unsaturated fats and oils. They should increase their water and salt intake during hot weather. - **Sedentary workers**, such as office clerks, use fewer calories to carry out their work than manual workers. They should therefore be careful about their energy intake. They should make sure not to eat a lot of carbohydrate-rich foods. Food portions must not be bulky, and snacks should be chosen wisely. - **Manual workers**, such as carpenters, builders, machine operators, must be provided with sufficient energy while keeping in line with the dietary guidelines. Extra water and salt are required, especially in hot weather to prevent dehydration. It is important to spread the energy intake throughout the day. - **State of health:** When people suffer from certain conditions or diseases, they should make sure to avoid certain foods so they don't make their state of health worse. For example: - People who suffer from diabetes should avoid eating sugar. - People who are obese should reduce fats and sugars from their diet and practice more exercise. - People who suffer from high blood pressure should reduce their salt intake. - People who suffer from dental caries should avoid sugar, sugary foods, and drinks. - People who suffer from coronary heart disease and high cholesterol levels should avoid fats coming from animals, such as butter, full-fat cheese, and red meat. They should also avoid being obese, as this may make the condition worse. # Obesity Obesity is defined as abnormal or excessive fat accumulation that may harm health. A person is considered obese if their weight is 20% or more above the recommended weight. ## What causes obesity? - **Overeating**: If a person's calorie intake is higher than calorie expenditure, it may lead to weight gain. - **Lack of regular exercise or no exercise at all:** Leading a sedentary lifestyle and eating large portions also contributes to weight gain. - **Unhealthy eating patterns:** which are often established from an early age. - **Poor nutritional knowledge:** can lead to poor food choices and excessive use of convenience foods. - **Low income:** Buying cheaper foods that are high in salt, sugar, and fat, but low in fiber. - **Busy lifestyle:** Excessive use of convenience foods and buying fast foods regularly. - **Emotional reasons:** "Comfort eating" due to stress and boredom. - **Hormonal imbalance:** A malfunctioning thyroid gland can lead to weight gain. - **Some medications:** Some antidepressants may lead to weight gain. ## What are the consequences of obesity? - **Cardiovascular disease**: includes coronary heart diseases (CHD), high blood pressure, and elevated blood cholesterol, which may lead to a stroke. - **Diabetes** especially type 2 diabetes (non-insulin dependent) - **Varicose veins** due to excessive weight. - **Gallstones** which can be caused by high cholesterol. - **Arthritis** causes pain in the joints and back due to excessive weight. - **Risk of complications in surgery and childbirth.** ## How can one prevent obesity? - **Enjoy a variety of fresh, nutritious food** from all the six food groups. - **Establish a pattern of regular, balanced meals.** - **Eat plenty of different colored vegetables and fruit.** - **Avoid refined carbohydrates and sugary foods.** - **Avoid foods that are high in fat**, especially animal fat. - **Keep convenience and take-away foods to a minimum.** - **Drink at least 8 glasses of water per day.** - **Avoid alcohol.** - **Change cooking methods**, such as grilling or baking food instead of frying food. - **Exercise regularly.** # Eating Disorders Eating disorders are serious illnesses that are associated with severe disturbances in a person's eating behaviour and related thoughts and emotions. There are two main types of eating disorders: anorexia nervosa and bulimia nervosa. - **Anorexia nervosa** is a psychological disorder marked by a refusal to eating enough food to maintain a healthy weight, because the individuals view themselves as fat, regardless of their proportion of body fat. They are obsessed with losing weight. As the appetite is suppressed, the body becomes starved of essential nutrients. This disorder is common amongst female adolescents and is becoming more prevalent among male adolescents. - **Symptoms of anorexia nervosa** include extreme weight loss, hair loss, inability to concentrate, and changes in menstruation cycle. Death may result due to starvation. An individual suffering from anorexia nervosa needs medical and psychological help. - **Bulimia nervosa** is a psychological disorder where a person binges on food and then uses laxatives or induces vomiting. Sometimes this disorder is not obvious, as the sufferer may not visually show that they have lost weight. Bulimic persons regularly diet, but food deprivation leads to further binging. - **Symptoms of bulimia nervosa** include frequent vomiting, which can lead to tooth decay, irritation of the throat, inflammation of the oesophagus, swollen salivary glands, and dehydration. The individual requires medical and psychological help. # Introduction to Nutrients ## What will I learn? - **List the 5 nutrients:** Protein, carbohydrates, fats, vitamins, and minerals. - **Identify the main function of nutrients:** Protein, carbohydrates, fats, vitamins, and minerals. - **Identify examples of sources of nutrients:** Protein, carbohydrates, fats, vitamins, and minerals. - **Identify the energy values of the macronutrients.** (carbohydrates, fats, and protein) - **Classify nutrients into the macronutrients** (carbohydrates, fats, and protein) and **micronutrients** (vitamins and minerals). - **State the main function/s of nutrients in the diet** - **Give examples of sources of nutrients** - **Distinguish between macronutrients and micronutrients.** ## Key Words - Micronutrients - Macronutrients - Functions - Sources ## What are Nutrients? Nutrients are essential substances, found in food