Home Economics - A Balanced Diet

Kilocalories (kcal)

Kilojoules (kJ)

BMR means Basal Metabolic Rate

This is a body's basic amount of energy needed to stay alive

Age

Size

Gender

Activities/Occupation

Climate

Increase fibre by eating wholegrain bread and cereals

Choose low-fat milk, cheese and yogurt

Limit salt intake and foods from the top shelf of the pyramid

Choose healthier methods of cooking such as steaming

Eat a healthy balanced diet

Do not abuse alcohol and do not smoke

Get enough rest and sleep

Take regular exercise

Maintain good personal hygiene

Do not take drugs

Talk to someone if you have a problem

Have regular meal times

Serve small, attractive portions

Need more protein, calcium, Vitamin D and iron in their diet

Use whole milk as it has Vitamin A for growth and Vitamin D for healthy bones

Serve healthy snacks and packed lunches

Need lots of protein

Needs calcium for healthy bones and teeth

Needs iron to prevent anaemia

If active, require high energy foods eg. pasta

Do not eat fried food

Eat fruit and vegetables

Drink lots of water

Reduce amount of food as they can gain weight

Needs calcium for healthy bones and teeth

Needs iron to prevent anaemia

Eat fibre rich foods to prevent bowel disease

Do not eat salt or saturated fats as it can lead to heart disease

Exercise regularly

Do not eat uncooked eggs or cook chilli foods due to risk of food poisoning

Eat iron rich foods to prevent anaemia and Vitamin C to help the absorption of iron

Eat calcium for healthy bones and teeth and Vitamin D to help the absorption of calcium

Eat fibre rich foods to prevent constipation

Do not smoke or drink alcohol

Eat foods that are soft and easy to digest eg. chicken and white fish

Eat lots of fruit and vegetables

Reduce salt, fat and sugar intake

Eat calcium rich foods to prevent osteoporosis

Eat fibre rich foods to prevent constipation

Protein to repair and replace body cells lost during the illness

Vitamin C helps the body to return to health and builds up resistance to further infection

Iron to prevent the patient from becoming anaemic

Water is important if the person has a high temperature to prevent becoming dehydrated