Nutrition

NUTRITION
1. Describe the food guide pyramid. List the number of servings required
from ach group each day. Why is it important to eat a balanced diet?
The pyramid is an outline of what to eat each day. It is not a rigid prescription, but
a general guide that let’s us choose a healthful diet that is right. The pyramid
calls for eating a variety of foods to get the nutrients we need and at the same
time the right amount of calories to maintain or improve our weight.
Eating a balanced diet gives our body the nutrients needed for good health.
Everyday, our body renews itself, building new muscles, bone, skin and blood.
The food we eat should provide the building blocks for these new tissues.
2. Explain the difference between the following:

• Lacto-ovo vegetarian- A person who eats no meat, fish, fowl or animal
by products (such as gelatine) or products containing them. However,
eats eggs and dairy products.
• Ovo vegetarian- A person who eats no meat, fish, fowl or animal by
products (such as gelatine) or dairy products, but does eat eggs.
• Vegan vegetarian- A person who eats no animal products at all (no
meat, fish, fowl, dairy, eggs, or other derived ingredients such as
honey). Often vegans do not wear or use products derived from
animals such as leather.
3. Plan a two-day menu, containing a balanced lacto-ovo vegetarian diet

utilizing the food guide pyramid.
Day 1
Breakfast: Wholemeal bread, scrambled eggs, oatmeal porridge and banana

Snack: Mixed nuts and apple
Lunch: Plain rice, mixed vegetables and fresh fruit juice
Dessert: Yogurt and mixed fruits
Supper: Veggie-burger sandwich and fruit punch
Day 2
Breakfast: Cornmeal porridge, croissant, buttered mushrooms, baked bend

veggie sausage
Snack: cashew nuts and orange
Lunch: Veggie lasagne, vegetables, fruit juice and fresh salad
Dessert: Carrot cake and soy ice-cream
Supper: Lentils soup, bread Caesar salad
4. What is another name for:

• Vitamin B1 - Thiamine
• Vitamin B2 - Riboflavin
5. List at least three significant food sources of the following nutrients:

• Vitamin C - oranges, tomatoes, strawberries
• Vitamin A - cod-liver oil, carrots, squash butternut
• Vitamin B1 - lentils, brazil nuts, pecans
• Vitamin B2 - salmon, almonds, asparagus
• Iron - spinach, fish, broccoli
• Calcium - Milk yogurt, cheddar cheese
6. Why is it important to drink plenty of water every day? How much water
should you drink every day?
Water speeds the metabolism and helps a person burn more calories (helps you
process stored fat). Water will flush the system and keep things moving and help
eliminate the toxins. Water regulates all body function. The functions of water are
so important, everything from maintaining temperature to distributing nutrients
throughout the body to providing the shape and rigidity of our cells. It'll be a
lubricant in our joints. Water actually functions as a cushion for body tissues. All
the way around our organs and around every cell, there's a layer of fluid. Water
is a solvent to dissolve sugars in the bloodstream, digestive tract, saliva. It's a
source of trace minerals.
It is recommended that eight 8-ounce glasses of water be drank each day, but a
better and simpler rule is to divide your body weight in pounds in half and then
drink that number of ounces every day.
7. Name three common diseases that can be controlled by diet.
Three common diseases that can be controlled by diet are:
Colon Cancer
Common colds
Hypertension
8. What is the difference between whole wheat flour and white flour, and
which one has the higher nutritive value.
Whole-wheat flour contains the bran (the fibrous outer layer) and the germ (the part
that sprouts) of the whole-wheat berry. Therefore it has a higher nutritional, fibre, and
fat profile than white flours, which have had both the bran and germ removed.
Bleached white flours not only have had the bran and germ removed, taking with it
essential vitamins and nutrients, they have been "whitened." White flour can be
bleached naturally, as it ages, or it can be bleached chemically.
9. What does RDA mean?
The RDA or recommended daily allowance is the intake level for a particular vitamin
or mineral that's sufficient to prevent a nutritional deficiency.
Nutrition Advance
1. Have the Nutrition Honor.
2. Read a book, about Nutrition.
3. Do the following:
a. Keep a food diary on yourself for one week.
b. Calculate the total nutrients for each day of the following: calories,
protein, iron, calcium, Vitamin A, Thiamine, Riboflavin, Niacin and
Vitamin C or Ascorbic Acid.
c. How does this compare with the Recommended Dietary Daily Allowance
chart?
4. Explain why a high fiber diet is important and tell how this can be obtained.
A High-fibre diet is recommended to, Increase faecal bulk Increase intestinal

movement, prevent or treat constipation, diverticulosis, Crohn's disease, or
irritable bowel syndrome, help lower cholesterol, assist with weight loss in people
who are overweight and improve sugar tolerance in diabetics.Fibre is obtained
from whole grains (especially bran), raw vegetables, unpeeled fresh fruits, nuts,
and seeds:
5. Name three diseases due to malnutrition and describe the symptoms of

each.
Beriberi: The symptoms associated with beriberi are, appetite loss, tiredness,
irritability, muscle aches, limb pains, swollen joints, hand paralysis, foot paralysis,
heart problems.
Pellagra causes a variety of symptoms affecting the skin; mucous membranes

(moist linings of the mouth, organs, etc.); central nervous system (including the
brain and nerves); and the gastrointestinal system The classic collection of
symptoms includes redness and swelling of the mouth and tongue, diarrhoea,
skin rash, and abnormal mental functioning, including memory loss. While early
patients may simply have a light skin rash, over time the skin becomes
increasingly thickened, pigmented, and may slough off in places. Areas of the
skin may become prone to bacterial infection. The mouth and tongue, and
sometimes the vagina, become increasingly thick, swollen, and red. Abdominal
pain and bloating occur, with nausea and vomiting, and bloody diarrhoea to
follow. Initial mental changes appear as inability to sleep (insomnia), fatigue, and
a sense of disconnectedness (apathy). These mental changes progress to
memory loss, confusion, depression, and hallucinations (in which the individual
sees sights or hears sounds that do not really exist). The most severe states
include stiffness of the arms and legs, with resistance to attempts to move the
limbs; variations in level of consciousness; and the development of involuntary
sucking and grasping motions. This collection of symptoms is called
"encephalopathic syndrome."
Rickets: The symptoms mentioned from various sources for Rickets includes:
• Infant rickets symptoms:

o Deformed skulls
o Late-closing fontanelles
o Rib-breastbone joint enlargement
o Delayed sitting
o Delayed crawling
o Delayed walking
• Knobbly enlargements on the ends of bones
• Bowing legs under weight
• Distorting pelvis under weight
• Spinal curvature
6. What are the symptoms of vitamin B12 deficiency?
Vitamin B12 deficiency symptoms include:
• Loss of appetite
• Diarrhoea
• Numbness and tingling of hands and feet
• Paleness
• Shortness of breath
• Fatigue
• Weakness
• Sore mouth and tongue
• Confusion or change in mental status in severe or advanced cases. This is
sometimes confused with dementia. More importantly, even a moderate
deficiency of this important vitamin and its counterpart, folic acid, may
ultimate contribute to the onset of Alzheimer’s disease or other related
dementias.
7. What advice would you give a person who decided to be a total

vegetarian?
To ensure a nutritionally balanced diet, a variety of foods should be selected from

each of the food groups. If you are changing to a vegetarian diet, make sure that you
do not simply cut out meat or other animal products: a vegetarian diet is not simply a
change from meat and two vegetable. You need to identify substitute foods that
contain the nutrients previously provided by meat. Other factors to note is most
vitamins can be provided by foods of plant origin. However, vitamin B12 is found only
in foods of animal origin, and there are few plant sources of vitamin D.
8. What is the difference between saturated and unsaturated fats? Which is

the most healthful and why?
Saturated Fats - Are fats derived primarily from animal sources such as beef and
similar products. These fats are hard at room temperature. Saturated fats are the
type you generally would like to avoid. Saturated fats should be limited to less
than or equal to less than 10% of total calories per day
Unsaturated Fats - Can be further divided into monounsaturated and

polyunsaturated fat. Polyunsaturated can be further divided into omega-3 and
omega-6 fatty acids. Generally, unsaturated fats come from plant sources such
as canola oil, olive, and similar products.
It is recommended that you replace saturated fats with monounsaturated fats
whenever possible as these are thought to be generally helpful from a health
standpoint. Too much saturated fat raises the level of cholesterol in the blood.
9. Why is it advisable to use less sugar in our diet and suggest ways in which
this may be accomplished?
Our body transforms refined sugars into, hard, sticky fats and cholesterol. Sugars
increase our blood fat (triglyceride) levels, which increase atherosclerosis, make
platelets sticky, and increase risk of heart attack, stroke, embolism, high blood
pressure, kidney failure, and heart failure. Sugars inhibit immune function, feed
cancer, feed Candida, yeast, and bacteria, prevent vitamin C transport (glucose
and vitamin C use the same transport mechanism), rob our body of minerals,
cause hypoglycernia and diabetes, burn out our adrenal glands and pancreas,
increase internal stress which increases cholesterol production, can also cause
tooth decay and unruly behaviour. All refined and concentrated sources of sugars
do this and should be avoided as much as possible. Even sweet fruit eaten in
excess can have this effect in some people. Fruit should be eaten in moderation.
Fizzy drinks should be avoided, reduce the intake of sweet foods.
10. Using the book Counsels on Diet and Foods, write a paragraph on the
benefits of a lacto-ovo vegetarian diet.

Nutrition

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NUTRITION

2. Explain the difference between the following:

3. Plan a two-day menu, containing a balanced lacto-ovo vegetarian diet

Breakfast: Wholemeal bread, scrambled eggs, oatmeal porridge and banana

Breakfast: Cornmeal porridge, croissant, buttered mushrooms, baked bend

4. What is another name for:

5. List at least three significant food sources of the following nutrients:

7. Name three common diseases that can be controlled by diet.

Three common diseases that can be controlled by diet are:

9. What does RDA mean?

1. Have the Nutrition Honor.

2. Read a book, about Nutrition.

A High-fibre diet is recommended to, Increase faecal bulk Increase intestinal

5. Name three diseases due to malnutrition and describe the symptoms of

Pellagra causes a variety of symptoms affecting the skin; mucous membranes

• Infant rickets symptoms:

6. What are the symptoms of vitamin B12 deficiency?

Vitamin B12 deficiency symptoms include:

7. What advice would you give a person who decided to be a total

To ensure a nutritionally balanced diet, a variety of foods should be selected from

8. What is the difference between saturated and unsaturated fats? Which is

Unsaturated Fats - Can be further divided into monounsaturated and

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