WHAT IS A BALANCED DIET?
A balanced diet is a diet which contains the right amount of carbohydrates, fats, proteins, vitamins, minerals, water and roughage to meet the daily requirements of the body. A balanced diet for one person may not be suitable for another person because the amount of each type of food to be taken depends on factors like climate, body size, age, sex, health and occupation.
A balanced diet is a diet which contains the right amount of carbohydrates, fats, proteins, vitamins, minerals, water and roughage to meet the daily requirements of the body. A balanced diet for one person may not be suitable for another person because the amount of each type of food to be taken depends on factors like climate, body size, age, sex, health and occupation.
WHAT IS BASAL METABOLISM?
It is the amount of energy needed to carry on vital processes of the body when it is in complete rest. Therefore, our daily energy requirement depends on our basal metabolism and the physical activities we perform. So it means that, the more active we are, the higher will be our basal metabolic rate and the more energy is needed (therefore, more food should be taken).
It is the amount of energy needed to carry on vital processes of the body when it is in complete rest. Therefore, our daily energy requirement depends on our basal metabolism and the physical activities we perform. So it means that, the more active we are, the higher will be our basal metabolic rate and the more energy is needed (therefore, more food should be taken).
FACTORS AFFECTING BASAL METABOLIC RATE
A. CLIMATE
- People living in colder climate tends to lose more heat.
- They generally have higher basal metabolic rate compared to those living in the warmer places.
- So, to maintain their body temperature (remember they tend to lose more heat faster), they need to take in their diet, more energy giving food (like carbohydrates) to generate more heat thus compensating the heat lost earlier.
- People with bigger body size (despite the same age and sex) have higher basal metabolic rate than those with smaller body size. They lose heat more than those with smaller body size.
- Therefore, they should take in more energy giving food like carbohydrates.
- Young children usually have higher basal metabolic rate than adults because they need more energy for growth. Since they are growing, they also need protein rich food as well as food rich in vitamin D and Calcium for bones and teeth formation and development.
- The basal metabolic rate in adults, tends to decrease slowly throughout their life. Therefore, adults need to be very careful with their intake of energy giving food. The intake must match with their physical activities.
- Older adults also need to take in more Calcium and vitamin D since they are more prone to bone-related problems.
- Male, being generally more muscular and having less fatty tissue in their body than female have higher basal metabolic rate despite their body size and age.
- This means that male lose heat easily. Therefore, to compensate this heat loss, male must take in more energy giving food than the female.
- Thyroid gland produces thyroxine (hormone) which controls the basal metabolic rate of a person.
- The more it is produced, the higher the basal metabolic rate.
- Some people may have under-active thyroid glands, thus thyroxine production becomes less and this will in turn lower down the basal metabolic rate.
- Those having over-active thyroid glands will produce more thyroxine which increases their basal metabolic rate.
- Those working in an air-conditioned offices, sitting infront of the computer may not need as much energy giving food as those working outdoor under the scorching hot sun.
- Therefore the more active you are the higher your basal metabolic rate. Therefore the more energy giving food must be taken.
A. PREGNANCY
- Pregnant ladies need to eat for two? Not necessarily!!!
- For the healthy development of the fetus as well as for their health throughout their pregnancy, they need to take in food rich in protein, calcium, vitamin D and iron.
- Protein is needed for making the baby's tissues ( hence for growth).
- Calcium and vitamin D are needed for the baby's proper bone formation and development.
- Iron is needed of making the baby's haemoglobin in its blood.
- Lactating mother need to increase the intake of proteins, vitamins and calcium to produce milk of adequate quality and quantity for the baby.
- Protein is needed for the baby's growth.
- Vitamin D and calcium for the baby's proper bones and teeth formation and development.
- Vitamin C for proper development of the connective tissues.
- Iron for making haemoglobin.
- Growing children needs a diet very rich in protein, calcium, iron, vitamins D and C.
- Girls who have gone through puberty must take in more iron in their diet especially during menstruation to replace the iron they lose.