Nutritional Health Essay

Explaining the terms food, diet, meals and snacks, nutrients FoodFood is a nutritious substance that people or animals sw onlyow or drink in order to carry on life and growth. Food has been categorised as carbohydrates, including fibre, protein, fat and vitamins and minerals. Food allows us to keep on living. For example refined sugar contains carbohydrate, warmheartedness contains protein, milk contains fat but it depends what milk you reduce, fruit and vegetables both contain vitamin and minerals. Examples of non food argon tea, it has no nutritional value.DietDiet office the varied food types that impart been tuckeren regularly by a person. It doesnt always mean losing weight. A diet direction everything a person has eaten throughout the day. In the UK people might eat 3 meals a day breakfast, lunch and dinner. You can also have special diets such as losing weight which performer you atomic number 18 deprivationucing your fat on your body. Being more cargonful with suga r beca engross you are diabetic or because you are anaemic you impart get hold of to eat food with iron such as red meat and special K vegetables.Meals and snacksA snack is a portion of food which is smaller than a meal. Snacks are eaten between meals. Snacks designed to be small, quick and enjoyable. For example you have snack and jacks it doesnt contain fat or fruits such as bananas or apples.You eat a meal 3 times a day which are breakfast, lunch and dinner. It is reasonable amount of food in a day.NutrientsThe process by which people take in food and use it for growth and repair. Examples of nutrients are protein which you can baring in fish, fat which you can find in milk, carbohydrate which you can find in bread or pasta and minerals which you can find in spinach. Malnourished and undernourishedMalnutrition is a stern condition that comes when a persons diet does not have enough nutrients to meet the expectations of their body. This can affect the growth, your physical he alth, mood and behaviour. Being malnourish does not always mean that youre thin or underweight. It is possible to eat a diet which contains high calories but a few vitamins and minerals. This means that you can become malnourished when you are corpulent or overweight. Symptoms of being malnourished are Lack of strengths or vitality to do activitiesLack of energy and breathlessness because of anaemiaChanges of your shinny and nailsMood changesAn increase of illnesses or infectionsUndernourished is a lack of calories or nutrients from take not enough food or unable to break down nutrients from the diet because of medical condition such as Marasmus and Kwashiorkor. Marasmus means having problems withGrowingA huge amount of weight personnel casualtyMuscle wastingDiarrhoeaIrritabilityKwashiorkor means having problems withBad growingMuscle wastingA long time of diarrhoea and infectionsDeterioration of hair, skin and nailsA swollen liver and abdomenSwelling of the face, hands and fe etThe most common symptoms of being malnourished is unplanned weight loss. If your BMI is lower than 18.5 or you vex the symptoms you will need to contact your GP. To calculate your BMI you can use a chart or you can calculate it like this BMI = weight (kg) height (cm)BMI mapYoung children are taken to the health care centre at least once a week to look at their weight and height. They are looking if the baby is gaining weight in a healthy way or gaining weight too fast and also to check if the baby is growing. The babies are going to be compared to other babies of their age to see if their weight and height is normal. They mostly use growth charts too at the weight and height.GROWTH mapThey also look at someones gender and height to see what their weight has to be. For fe manlike the weight looking is different than that of a male because a male is builder than a female and also a man needs to take 2500 calories as to which a female has to take 2000 calories a day.MaleFemaleTo p revent yourself from getting malnourished and undernourished you will need to have a good diet which has enough vitamins, minerals, fat and carbohydrate. To conduct sure you take enough and healthy food you can use the eat well plate which shows varieties of food we need to eat and what proportion we should eat it, to have a good and balanced diet. You can also use the five-a-day which means eating 5 portions of fruit and vegetables a day. This makes sure you get all the right things your body needs. You can eat sweet things because your body needs fat but you will need to take a small amount. here are some easy and healthy recipes to harbour some ideas.A recipe for breakfast, lunch, dinner and snacksBreakfast an avocado on toastINGREDIENTS2 avocados2-3 tbsp plain virgin olive oilJuice of 1 limeA little splash of Worcestershire sauce4 slices of sour dough/rye breadSalt and pourSmall bunch of basil, roughly chopped2 sweet tomatoes, roughly choppedMETHODHow to make simple avocado on toast breakfast1. Mash the avocado with a fork to a rough puree, adding the olive oil, lime juice, and Worcestershire sauce as you go. Season with salt and pepper to taste. 2. Toast the bread, drizzle a little olive oil over each piece hence spread over the avocados. Sprinkle with basil and the diced tomatoes. tiffin Italian turkey club sandwichINGREDIENTS2 tbsp olive oil4 turkey breast steaks3 tbsp fresh red or green pesto200g carton half-fat crme frache1 baguette, cut into 4 pieces4 ripe, plum tomatoes, slicedSmall bag baby leaf saladMETHODHow to make Italian turkey club sandwich1. Heat 1 tablespoon of the oil in a griddle pan. Season the turkey and cook over a medium high temperature for 8-10 minutes, turning, until lightly charred and cooked through. Set aside. 2. Meanwhile, lightly mix the pesto into the crme frache and season to taste. Split each baguette piece in half lengthways, to give 8 halves. Brush the cut-side with the remaining oil, then griddle or toast under a hot grill in batches until golden. 3. Assemble the sandwiches. Spread a little pesto and crme frache sauce on 4 baguette halves, then top with sliced tomatoes. Top with a turkey breast, add a smattering of salad leaves and another spoonful of the pesto and crme frache sauce. Top each sandwich and serve.Dinner chicken pasta soupINGREDIENTS56 chicken thighs1 massive white onion, sliced1 tbsp olive oil4 medium carrots, chopped into small dice68 closed cup mushrooms, quartered red pepper, seeds removed and chopped into small dice1 x 400g can chopped tomatoes600ml chicken stock175ml white wine100g frozen sweet gamboge (use tinned if you cannot find any frozen)Salt and freshly ground black pepper150g pasta shellsHandful of fresh coriander, choppedMethod1. Preheat the oven at 190C/gas mark 5. Place the chicken thighs on a baking tray and roast in the oven for approximately 3040 minutes, until cooked. supplant from the oven and leave to cool. Once cooled, remove the skin and separate the meat from the bones before cutting the meat into pieces. 2. Heat the oil in a darksome saucepan over a medium heat, add the onions and fry for a minute or two before adding the carrots. Cook until the carrots and onions start to soften, about 5 minutes, then add the mushrooms and red pepper. Mix thoroughly and continue to cook until the mushrooms have shrunk in size and begin to brown.3. Next, add the can of tomatoes, chicken stock, wine, sweet give and chicken pieces and season well with salt and pepper. Leave to simmer on a low heat, covered, for about 20 minutes. 4. Add the pasta to the soup and leave to simmer for a further 15 minutes or until the pasta is cooked, stirring occasionally to avoid the pasta sticking to the pan. Once ready, remove from the heat and set aside for half an hour, covered, to allow the flavours to infuse. When youre ready to serve, reheat the soup, pour into bowls and garnish with a sprinkle of fresh coriander.SnacksYou can have snacks such asBanan aAppleCookieSnack and jackOverweight and fatOverweight means that youre BMI is 25 or over 25. If you are overweight you will have a great risk of gettingArthritisType 2 diabetesHigh blood pressure.When people talk about being overweight they mean that the person is not eating enough healthy or they could eat healthy food but they will eat a big portion. It will not only affect somebody health but their self esteem as well. They wont be able to do activities when people of their same age can do all the things they wont and wear the clothes they want to wear. Obesity means that your BMI is 30 or over 30. Being obese increases your risk of getting honorable and life-threatening illnesss such asType 2 diabetesHeart diseaseSome types of cancer, such as breast cancer and colon cancer strokeObesity can affect your life in a serious way than being overweight it could damage the way life and it often leads to depression.There are simple ways for you can see if you are obese or overweight, for example you could go to the GP or to a dietician, they are able to give you advice at how you could live a healthier life. You could also use a BMI chart or you could look at the weight for height and gender. Dietary abduce Values (DRVs) is something that also could be use to see what you are recommended to take in. The DRVs shows you what your daily phthisiss should be, they have made charts to show you what you should take in. The charts are Chart made for age and genderChart made for ageReference Nutrient Intakes (RNTs) is part of the DRVs which shows the amount of nutrients each individual is recommended to take in to maintain good health. If you look at the backside of the product it shows you how much nutrients you take in per portion and per 100 g of food. It can help you see if you eat too much. You could also look at your actual food intake which means that you are looking what you eat everyday and compare it to you should have been eating every day. What I would reco mmended for people who are overweight or obese is to look at the portion of what you eat. Go to your GP or dietist they are able to help you make a diary of you should eat every day. excessively eat things of the food groups which are If you eat at least one of the things in each food group you will be able to hobble healthy. Examples of using the different types of the food group are In the morning drinking milk with bread and peanut butterFor lunch eating a fruit saladFor dinner eating vegetables with pasta and fish.Also using the right food preparations and processing methods will also make a huge inequality in your diet. Example of good preparations and processing methods is using fresh food. If you buy fresh it means that the vitamins and minerals are still in the food but if you buy old food it could be that the vitamins and minerals already left the food. Good ways of cooking your food is grilling and steaming it makes sure that every vitamin and mineral remain in the fo od.Make sure that there are varieties of colours on your plate which will make it more interesting for you to eat. Eat small portions which will make sure that you ate enough. Use small plates which will make it look like you are eating a lot. Not only eating healthy food is a good thing for you to stay healthy but also doing coiffure every day for at least 30 minutes. 30 minutes a day exercise is enough. A few examples of exercises you can do at home are You can also go to the gym and get a personal trainer who will help you do the right exercise every day. Eating healthy food and doing exercise will make your body stay fit.