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8/3/2019 2.2 a Balance Diet
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You have learn the food test:
Food test Solution Observation
Starch Iodine The solution turnsblue-black
Glucose Benedicts Blue turns to brick-red
Albumin Millons Reagent White turns to brick-
redPalm oil Filter paper Translucent spot
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Factors that Determine A Balance Diet
DietFood
Drinks
Balance dietmust have
Carbohydrate, protein, fat,minerals, vitamins, fiber,water
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Individual factor of balance diet
Age
HealthClimateJob
SexSize
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A.Age factor:
Age
Children andYoung people
Old people
Need more energyFor growing
Very active
-Need less energy
-Growing anymore
Not very active
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Body Size
B. Body size factor
Large Small
Need more food Need less food
High metabolic rate Low metabolic rate
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Sex
C. Sex factor
Men Woman
Need more
rich-nutrient
Need less
rich-nutrient
Need more vitamin
and minerals
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Job
E. Job factor
Management Labour
Doctor, manager Farmer, fishermen
Need less foodenergy
Need morefood energy
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Climate
D. Climate factor
Cold places Hot places
Need more food Need less food
Loose more heat Loose less heat
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Health
F. Health factor
Healthy Unhealthy
Need a balance diet Need more
nutritious food
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A balance diet for babies
Babies need:
Mothers milk-contain all nutrients, neededfor growing & development.-contain antibodies to fight
diseases.
Proteins, calcium, phosphorusTo form bones and fastgrowing
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A balance diet for children
Children needs:
-need more carbohydrate-do more activities & active
-need protein for growing
-need vitamin & minerals
to prevent diseases
-need calcium & phosphorusto form bones and teeth
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A balance diet for adults
Adults needs:
- protein to repair damage tissue
-carbohydrate-
to do daily activities
- pregnant mother-need more
proteins, calcium & phosphorus
- an athletes- need more protein
to form muscle
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Energy in food measure in:
Joules (J) or Calories (cal)
1 calorie (cal) = 4.2 Joules (J)
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Energyreleased
Food
classes
1 g ofBurning food
16 kJ 37 kJ17 kJ
Carbohydrate Protein Fat
Calorie value of 3 main food classes
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GRAMS OF FATTY ACIDS/100g
saturated monounsaturated polyunsaturated
Butter 54 20 2.6Coconut oil 85 6.6 1.7
Corn oil 13 25 58
Groundnut oil 19 48 29
Lard 41 44 9
Margarine, hard 36 33 9
Margarine, polyunsaturated 16 21 41
Margarine, soft 25 31 22
Olive oil 14 70 11
Palm oil 45 42 8
Soybean oil 15 23 57
Sunflower oil 12 20 63
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Calories Burned Per HourPer Body Weight
Activity34 kg
(75 lb)
50 kg
(100 lb)
70 kg
(150 lb)
90 kg
(200 lb)
Bicycling, 10 km/h (6 mph) 135 160 240 320
Bicycling, 20 km/h (12 mph) 225 270 410 540
Running, 9 km/h (5.5 mph) 365 440 660 880
Running, 11 km/h (7 mph) 510 610 920 1,220
Running, 16 km/h (10 mph) 710 850 1,280 1,700
Jumping Rope 415 500 750 1,000
Swimming, 23 m/min (25 yd/min) 155 185 275 370
Swimming, 46 m/min (50 yd/min) 270 325 500 650
Tennis, singles 220 265 400 530
Walking, 3 km/h (2 mph) 125 160 240 320
Walking, 5 km/h (3 mph) 175 210 320 420
Walking, 7 km/h (4.5 mph) 245 295 440 590
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RicketsShortage of vitamin D
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GoiterShortage of iodine(seafood)
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Scurvy
Shortage of vitamin C.
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Kwashiorkor- Shortage in protein
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1.Consider a family members2.Each food must suit all members.3.Choose food type by food pyramid
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Consider the rich
Nutrition facts
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Guidelines for a balance died
Eat sufficient quantities, not too much, not too little
Include all classes of food
Eat food that rich carbohydrate, protein androughage
Eat less fatty and sweet foodEat food that rich in vitamins and minerals
Use little salt and cooking oil
Drink a lot of water (6-8 glasses/day)