1. A Balanced Diet

2. 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

3. A balanced diet: contains carbohydrate, protein, fat, vitamins, mineral salts and fiber in the correct proportions

4. Carbohydrates Gives you the energy you need to move and grow
Too much = gain weight
Too little = feel tired

5. 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

6. 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

7. Vitamins
Keep you healthy A
B1, B2 etc up to B12
C *
D * E

8. 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.

9. 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

10. 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

11. 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)

12. 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"

13. Fiber
Not digested
If you do not eat fiber your bowels will not work properly.

14. 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.

15. 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.

16. Prevention: Balanced diet
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

17. Prevention: balanced diet and exercise
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

18. 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

19. Constipation 3 or fewer bowel movements/week Causes Prevention
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