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A Balanced Diet. 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. - PowerPoint PPT Presentation
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A Balanced Diet
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
A balanced diet: contains carbohydrate, protein, fat, vitamins, mineral salts and fiber in the correct proportions
Carbohydrates• Gives you the energy you need to
move and grow• Too much = gain weight• Too little = feel tired
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
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
Vitamins
Keep you healthy– A – B1, B2 etc up to B12 – C *– D *– E
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.
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
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
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)
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"
Fiber• Not digested• If you do not eat fiber your bowels
will not work properly.
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.
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.
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
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
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
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