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Unit 7
P1: Outline the components of a healthy, balanced diet.
Source of nutrients (vegetables, fruits, grains and protein)

Vegetables
Vegetables refer to sections of plants consumed by any form of animal or man as food.
The original intent is now widely used, and it is used to reference all edible plant matter
as a group when referring to the flowers, fruits, stems, leaves, roots, and seeds. Another
definition of the term is used somewhat arbitrarily, usually by culinary and cultural
convention. It may not include foods made of certain plants that are fruits, flowers, nuts,
and cereal grains; however, savoury fruits, including tomatoes and courgettes, flowers,
including broccoli, and seeds, including pulses.
1. Spinach
Nutrients:
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Vitamins: Spinach contains a significant amount of vitamins A, C, and K. Vitamin A is

critical to vision and immunity, and vitamin C is essential to skin health and the immune
system. Vitamin K plays a vital role in the clotting of blood and the formation of bones.
Minerals: It has iron, which is significant in blood to transport oxygen, and calcium,
which is substantial in bone health.
Antioxidants- spinach is a wealth of antioxidants such as lutein and zeaxanthin, which
are beneficial in preventing eye illnesses.
Nutrient Resource: The dark-hued green colour of spinach shows that it has high
chlorophyll, which is linked with numerous health implications, such as reduced aches
and enhanced heart functions.
2. Carrots
Nutrients:
Vitamins: Carrots are especially rich in carotene or beta-carotene, which gets
transformed into vitamin A in the body. This is an essential nutrient for healthy vision,
especially in dim light, and is also beneficial to the skin.
Fibre: Carrots contain dietary fibre that improves digestion and keeps one at a healthy
weight since it makes one feel full.
Antioxidants: They are also rich in different forms of antioxidants, which are capable of
lowering the risk of chronic diseases.
Nutrient Source: Carrots possess a tinge of yellow orange, which implies a high
content of beta-carotene, whereas the fibre is present in the cell walls of the carrots that
making them whole gut healthy.
Fruits
Flowering plants (also called angiosperms) spread their seeds using fruits. Mainly,
edible fruits have propagated through the natural movements of humans and other
animals in a symbiotic relationship, which is the dispersal mechanism of the seeds in
one group and the food source to the other, and humans and many other animals have
become dependent on such fruits as agriculture food. Therefore, producing fruits over
the years comprises a large proportion of the global agricultural production (e.g., the
apple and the pomegranate), which have gained vast cultural and metaphorical
contexts.
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1. Apple
Nutrients
Vitamins: Apples contain good levels of vitamin C, which is good for the immune
system and the skin. They also have insignificant levels of B vitamins, including vitamin
B6 and folate, that are pertinent in the metabolism of energy and the brain.
Fibre: These fruits are excellent sources of dietary fibre, especially the water-soluble
type of fibre, such as pectin. The kind of fibre helps in the digestion process, keeps the
sugar levels stable in the blood, and also decreases the cholesterol levels.
Antioxidants: Apple is rich in different antioxidants such as quercetin, catechin, and
chlorogenic acid, and they assist in counteracting oxidative stress, which can lower the
chances of chronic diseases.
Nutrient Source: The nutrients found in apples are present in the skin and the flesh.
Consuming the skin would be beneficial in absorbing most of the health benefits
because it is rich in fibre and antioxidant content.
2. Pomegranate

Nutrients:
Vitamins: Pomegranates contain vitamin C, which enhances the immune system, and
vitamin K, which is essential in blood clotting and the maintenance of the bones. Some
B vitamins, such as folate, are present too.
Minerals: Pomegranates contain potassium that is vital in the well-being of the heart as
well as the proper functioning of the muscles.
Antioxidants: Pomegranates are strongly endowed with antioxidants, especially
punicalagins and anthocyanins. They provide anti-inflammatory and cardio-protective
properties, and these compounds also add to their bright red colouring.
Nutrient Source: Most of the nutrients lie in the edible seeds (arils) of the pomegranate
fruit. Its antioxidant content is very high in the juice obtained from these seeds.
Grains:
A grain is a dry, hard, small fruit (caryopsis) with or without a hull layer, which is
gathered as food grain. A grain crop is a crop that produces grains. There are two major
groups of commercial grain crops, namely, cereals and legumes. Once harvested, dry
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grains are more complex than other staple foods, which also include starchy fruits
(plantains, breadfruit), as well as tubers (sweet potatoes, cassava and others). This fact
has meant that grains are well adapted to industrialised agriculture, as grains can be
ripped and transported by rail or ship, stored indefinitely in silos, converted into flour, or
pressed into oil. In this, therefore, the market in grains is one of the biggest commodity
markets globally, which involves crops like soybeans, maize, rice, wheat, and other
grains.
1. Millet
Nutrients:
Protein: It is a good source of plant protein.

Fibre: Aids in digestive well-being and keeps tabs on the amount of sugar in the
bloodstream—vitamins (B Vitamins): Necessary in the energy turnover.
Minerals (Magnesium, Phosphorus): They are significant in improving bone health and
metabolism.
Nutrient Source: Millet is a flexible grain that can be prepared in almost all forms. It is
also an antioxidant-rich and gluten-free foodstuff.
2. Barley
Nutrients:
Fibre: Contains a great deal of soluble fibre, and it may aid the level cholesterol levels.
Vitamins (B Vitamins): Help in energy production and the production of red blood cells.
Minerals (Selenium, Copper): For antioxidant entitlement and
cardiovascular health.
Nutrient Source: Barley is ubiquitous in soup and stews, and it can be obtained in
different forms, including hulled barley (whole grain) and pearled barley (has low
nutrition value because of the bran removed).
3. Brown Rice
Nutrients:
Carbohydrates are a vital source of energy.
Fibre: It assists in the digestive system, and it keeps the gut healthy.
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B Vitamins (B1, B3, B6): The vitamins are vital in energy metabolism and the health of
the brain.
Minerals (Magnesium, Phosphorus): These have to do with bone integrity and energy
production.

Nutrient Source: Brown rice is a whole grain and therefore it contains a rich source of
nutrients in the form of bran and germ that are readily available in white rice. It is also
gluten-free, which makes it ideal for gluten-intolerant people.
M1: Calculate the BMR for two comparable groups of people taking different levels of
exercise.
BMR Table for Males
Age (years) Height (cm) BMR (kcal/day)
20 160 1,556
20 170 1,683
20 180 1,811
30 160 1,542
30 170 1,670
30 180 1,798
40 160 1,530
40 170 1,657
40 180 1,785
50 160 1,516
50 170 1,643
50 180 1,771
60 160 1,503
60 170 1,629
60 180 1,757

Age: the age groups are enumerated in numbers of years. BMR is also likely to
diminish with age because of the loss of muscle mass and metabolism.
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Height: it is measured in centimetres. Human beings with tall stature commonly

experience high BMR since they possess extensive body tissues (muscle and fat) to be
sustained.
BMR (kcal/day): The value denotes how many calories a male would expend during a
day when he is resting. BMR is high in younger and taller males because the increased
muscle mass and metabolic activities are present.
BMR Calculation: The Men's equation is the Mifflin-St Jeor equation:
BMR=10×Weight (kg)+6.25×Height (cm)−5×Age (years)+5
Supporting the idea that living in poverty is a serious issue is the following observation
that increased BMR occurs at all levels of BMR, as it is required by increased work
activity, which is a significant factor in poverty. It is important to note that the table does
not cover weight, but it affects BMR to a great extent.
Age and Height effect: As the age increases older the BMR is also reduced. Just the
same way, tall people tend to have a great BMR as opposed to small people.
Utility: Knowledge of BMR is valuable in making diet and exercise recommendations
because it tells how few calories one must consume to support basic activities of the
organism.
Females' BMR table:

Age (years) Height (cm) BMR (kcal/day)

20 160 1,556

20 170 1,683

20 180 1,811

30 160 1,542

30 170 1,670

30 180 1,798

40 160 1,530

40 170 1,657
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40 180 1,785

50 160 1,516

50 170 1,643

50 180 1,771

60 160 1,503

60 170 1,629

60 180 1,757

Age: The age groups are listed in the years. BMR usually declines with age because of
the lowering of metabolic activity and muscle mass.
Height (cm): A taller person usually has a higher BMR, since a person with more body
tissues (both muscle and fat) needs more energy.
BMR (kcal/day): This measure denotes the amount of calories that would be burnt by
the male the entire day in case of non-exercise. Heavier, taller, and younger males have
a higher BMR compared to those who are shorter and of lesser weight, because they
have more muscle mass and metabolic rates.
BMR Calculation: The BMR Formula for Women (Mifflin-St Jeor Equation):
BMR=10×Weight (kg)+6.25×Height (cm)−5×Age (years)−161
It is important to note, however, that weight is not indicated on this table, but it has a
significant effect on BMR.
Impact of Age and Height: Age influences the BMR in such a way that the older the
age, the lower the BMR. Likewise, tall people tend to have higher BMRs in comparison
to short ones.

Usefulness: Knowledge of BMR can be used as a guide in planning dinners and

workouts because it can show the number of calories that are required to be able to
carry out the vital physiological processes.
BMR Values:
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Basically, the BMR in males is higher than that of the same age and height. This is
primarily attributed to the fact that the segment of muscle mass which is greater in
males burns more calories when at rest.
Age Impact:
The BMR does decrease as a person gets older, but both males and females exhibit a
slight variation in the rate of decline.
Height Impact:
The same appears in the case of height: taller people possess greater BMR. The
disparity between the male and female values of BMR stays the same irrespective of
the height level.
Caloric Needs:
Being aware of such differences will facilitate setting a nutrition and fitness regimen
more dependent on an individual's needs, considering gender and body composition.
D1: Recommend and justify nutritional requirements for a specific group of
people.
Nutritional Requirements for Expectant Women:
The nutritional needs of pregnant women are different to enhance fetal development
and the health of the women. Decreased or increased intake of specific nutrients can
generate defects or conditions in the unborn child, and nerve diseases and disabilities
represent one risk they are running, and 24 per cent of the babies born worldwide
exhibit suboptimal weights after being born because of poor nutrition. Drinking alcohol
or a hefty dose of caffeine may also influence the development of the foetus negatively
and permanently as the foetus grows during the initial stages of pregnancy. The use of
caffeine is known to increase the risk of pregnancy lost. The research available supports
the hypothesis that there are strong positive effects of eating fish when pregnant under
the conditions of lower risks than the disadvantages of eating fish; it is the type of fish
that matters. Folic acid is the lab form of vitamin B9.
Protein plays a vital role in tissue development, especially during the second and third
trimesters. Proteins should amount to approximately 1.1 grams per kilogram of body
weight of pregnant women, and good sources are lean meats, poultry, fish, eggs,
beans, legumes, etc.
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Carbohydrates give the energy required by the mother and the baby, who is still in the
womb. The diet is to be composed of whole grains, fruits, and vegetables, which should
make up a larger part of the diet, nearly 45-65 per cent of the total daily calories. These
foods also provide fibre, which prevents constipation, which is a widespread problem in
pregnant mothers.
Fats play an essential role in the development of the brain and overall health. Good
fats, especially the omega-3 fatty acids present in fish, nuts, and seeds, are beneficial.
Fats should make up about 20-35 per cent of the daily calories.
Micronutrients are significant in aiding pregnancy. Essential vitamins and minerals are
folic acid to prevent the appearance of neural tube defects, iron to ensure a greater
blood volume, calcium to form the bones and vitamin D to support the immune system.
To maintain the suitable consumption of these nutrients, a prenatal vitamin is usually
prescribed.
Fluid intake (hydration) is also essential because the amount of fluid required is high
in pregnancy. Consuming enough water helps in digestion, expelling, and health
preservation.
Nutritional Requirements for Body Building:
Bodybuilding is the act and the process of building a body, in order to develop a well-
figured body mass, with a set of exciting proportions of muscle power and a healthy
muscle mass with proper food and rest. This constitutes resistance training where large
muscle groups are worked, which subsequently results in hypertrophy or muscle
enlargement. The premise of bodybuilding is an orderly exercise program which
contributes to a heightened level and weight-intensity management and an amplification
of muscle mass. Nutrition is a huge necessity, especially in combination with physical
activity, which will supply the needed macronutrients: proteins to repair muscles and
provide energy in the form of carbs, as well as healthy fats to support overall health.
Proper rest and water intake are also prerequisites for any recovery and muscle growth.
Finally, bodybuilding is all about establishing a balanced lifestyle which encourages
physical strength, stamina, and appearance cultivation, and maintains the general
health and well-being.
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Protein is essential in the repair and growth of muscles, and it should have an intake of
approximately 1.6 to 2.2 grams of protein per kilogram of body weight, depending on the
volume of training. One needs to have high-quality protein available the likes as lean
meats, fish, dairy, legumes and plant-based proteins.
Carbohydrates are the primary source of energy, particularly during exercise. Whole
grains, fruits and vegetables are perfect types of complex carbohydrates since they give
enduring energy and valuable nutrients. Usually, carbohydrates provide 45-65 per cent
of the stipulated daily calories.
Fats, although they are never properly understood, are very essential in the production
of hormones as well as in general health. Healthy fats, including avocados, nuts, seeds,
and olive oil, should be part of the diet in about 20-35 per cent of the total calories.

The micronutrients (vitamins and minerals) contribute to the energy metabolism and
muscle functioning. Incorporation of fruits and vegetables in the diet makes sure that we
get a sufficient amount of these nutrients.
Hydration is also important because water helps metabolic processes and recovery.
Enough fluid is required before, during, and after the workout.
P2: Describe energy intake and expenditure when exercising and at rest.
Energy intake:
It is the sum of all the energy (in calories) exerted during the consumption of food and
drinks over a timeframe, usually daily, through food and beverages during a timeframe,
usually daily. It includes energy that comes out of macronutrients such as
carbohydrates, proteins, and fats, in addition to alcohol. Energy consumption is vital
because it helps an individual strike the right balance between the number of calories
taken in and the number used up during everyday activities and body functions. The
necessary energy consumption maintains the growth, metabolism, and activity
processes, and its lack may result in a lack of weight, malnutrition, and health problems.
On the other hand, overconsumption of energy may lead to weight gain and predispose
to obesity-related diseases.
Energy expenditure:
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It is the amount of energy (calorie) utilised by the body over a given period; most of the
time, it is measured on a daily basis. It is comprised of three broad categories which
are, basal metabolic rate (BMR) - measuring all the energy used by the body to go with
its vital processes during a resting condition, physical activity - all the movement and
exercises, and therapeutic effect of food (TEF) because this is how much energy it
takes to digest food, utilize proteins and absorb the carbohydrates. The concept of
energy expenditure in controlling weight lies in the fact that fueling the body with
calories should be balanced with the calories that are burned. The energy expenditure
is mainly dependent on such factors as age, gender, body composition, and level of
activity.
How energy is consumed
The primary source of the consumption of energy is through the consumption of food
and drink that contain calories that are in the form of macronutrients, carbohydrates,
proteins, and fats. During digestion, our bodies convert these macronutrients to usable
energy when we eat them. The body prefers using carbohydrates first as a source of
fast energy because they quickly break down into glucose and act as a source of
energy to cells and for physical activities.
Age Group Estimated daily energy Comments (Energy needs
intake (calories) can vary based on growth
spurts)
1-3 years 1,000 - 1,400 Active children may need
more calories.
4-8 years 1,200 - 2,000 Needs increase during
puberty.
9-13 years 1,600 - 2,600 (boys) / Active teens require more

1,400 - 2,200 (girls) energy.

Adults Varies with activity level.

19-30 years 2,400 - 3,000 (men) / A gradual decrease in

1,800 - 2,400 (women) metabolism may occur.

51+years 2,000 - 2,800 (men) / Nutritional needs change;

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1,600 - 2,200 (women) focus on quality.

M2: Explain the physical impacts of developing a condition relating to

malnutrition.

What is malnutrition:
Malnutrition can be defined as inadequacies or overdoses of nutrients, a lack of balance
in the primary nutrients or the ability of the body to use them. Examples include
Suppression of the immune system:
Malnutrition, especially of vitamins and minerals (such as vitamin C, zinc and vitamin A),
may inhibit sufficient immune response.
Ramifications: This predisposes a person to infections, slower healing and it can
cause serious troubles, disease being one.
Slow Healing of the Wound:
Effect: wounds with poor healing and delayed acute wounds or chronic wounds
typically have missed the typical phases of wound healing.
Outcomes: This may result in permanent wounds, the development of more infections,
and risks in surgical healing.
Digestive Problems:
Consequences: Gastrointestinal diseases, including diarrhoea or bloating, may appear
due to malnutrition, which influences the absorption of nutrients.
All these issues may establish a chain of malnutrition, where a person may find it very
difficult to digest nutrients that the body requires.
D2: Discuss how food labelling may lead to confusion for consumers and
suggest solutions.
The aspect of food labelling is the cause of confusion to consumers because of reasons
like the use of technical terms, varied formats, and, in some cases, misleading
statements. A massive percentage of these labellings are of technical words or food
jargon, which most likely is not easily accessible to a typical consumer. Such words like
natural, low-fat or organic in this specific case may bear a variety of meanings which
could not always be related to the consumer expectations or even knowledge.
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Additionally, the layout as well as the structure of the labels may be vastly different in
different products and hence may not be readily comparable in terms of nutrition. These
types of labels, like sugar-free, gluten-free, etc, can create confusion that would later
lead to misconceptions on the healthy aspect of a particular product.
These problems can be addressed, and some solutions exist. To begin with, unification
of food labelling legislation will result in a more homogenous regime, thereby causing
fewer difficulties in terms of making food labels cognizable and evaluated by
consumers. Application: There are only a few applications of the Telescope. The use of
simple language as well as the reduced use of terminology will also enable the users to
comprehend the information provided so well that they are native with such information
as in complex terminology. Such an approach as the straightforward use of language to
describe the key benefits of nutrition and the indication of symbols as guides could be of
assistance. Consumer awareness can be carried out by the methods of education, such
as informing people about reading and interpreting labels in the form of awareness
programs to the people. A quicker visual signal on the quality of the nutritional value of a
product, i.e., signs or star ratings, and the outcome of it is that individuals can tell by just
looking what produce is the best pick. Through the promotion of transparency and
efficiency in food labelling, we will be able to assist consumers in making better food
choices and reduce confusion in the market.
P3: Measure the energy content of a carbohydrate food.
The Energy content of carbohydrate foods is generally measured by calculating the
number of calories contained in them, which is usually done through the nutritional
labels or in laboratories.
Nutritional Labels: They indicate to you some of the significant nutrients that affect
your health.

Bomb Calorimetry: The Bomb calorimetry lab method consists of burning a sample of
food in an environment that has controlled conditions to measure the heat liberated,
which is directly proportional to energy.
Food Composition Databases: lists of information with the composition of nutritional
values of food.
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Example
Oatmeal Calculation:
Food Item- Oatmeal
Serving size: one cup (cooked)
Carbohydrates 27 grams
(Calculation)
Carbohydrate Calories:
As one gram of carbohydrates has about four calories, calculating the number of
calories supplied by carbohydrates will look as follows:
Calories from Carbohydrates=Grams of Carbohydrates×4
Calories from Carbohydrates=27g×4=108calories
P4: Describe the common diseases and conditions relating to nutrition. The
problems caused by imbalances in food intake?
Dieting is of high importance to health, and multiple diseases and disorders are directly
linked to eating practices.
Obesity: Most individuals at a particular instance who are obese attempt to reduce their
weight and often succeed, but weight loss over a prolonged period is a rare occurrence.
Being overweight is a product of calorie overdose and unhealthy dietary habits, hence
causing the probability of various health conditions like type 2 diabetes, heart disease,
and certain cancers. The prevention requires a complex approach, including family,
community, person, and social interventions. The minor remedies that the medical
professionals supply are nutrition and exercise.
Nutritional Links: Calorie imbalance caused by the consumption of affluent foods,
mainly processed foods, can cause weight gain and obesity related complications.
Diabetes Type 2: One of the conditions in diabetes type 2 is frequent urination,
constant thirst and excessive exhaustion. They include excess thirst, frequent urination,
excessive fatigue and unexplainable weight loss. Other symptoms include loss of
appetite, pins-and-needles sensation and sores that heal gradually. Development
occasionally occurs slowly. The chronic effects of high blood sugar include heart
disease, stroke, diabetes retinopathy leading to blindness, failure and poor lower limb
blood supply resulting in amputations. Others are feeling hungrier, experiencing a
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feeling of pins and needles, as well as having sores (wounds) which take a long time to
heal. Symptoms come gradually. Later complications of high blood sugar are heart
disease, stroke, diabetic retinopathy, blinding, failure, and poor blood circulation of the
lower limbs, which may cause amputation.
Nutritional Links: Insulin resistance is associated with diets rich in refined
carbohydrates and sugars and predisposes one to the occurrence of diabetes.
Poor growth rate: It is described as poor growth in rates when the economic indicators,
e.g., GDP, employment rates, or corporate profits, have a sluggish or little development
over a specified duration. This can be caused by a number of reasons, which include
economic stagnation, cutdown or inflexibility in spending among the consumers, inability
to invest, or poor governmental policies. A small or stagnant growth in the financial
indicators, over a given period, say GDP, or unemployment levels, or company profits, is
called a low rate of growth. The reasons for this problem can include economic
stagnation, reduction in consumer spending level, the absence of investments or
adverse governmental policies. Unacceptable growth rates may be the reflection of
various financial issues, and some of them could be poor productivity, high
unemployment rates, and a shortage of innovation. In addition to an enormous limitation
on investment and job creation, such a standstill can also trigger a chain reaction on the
confidence of companies. Thus, low-rate growth may hinder the development of the
entire economy, which influences and limits the quality of life and long-term prosperity of
the people individually or in a group. To trounce these setbacks, they will require some
monetary and fiscal policies.
Nutritional Links: This can be linked to nutritional deficiencies because of a lack of
adequate calories, protein, vitamins, and mineral intake, which causes impaired growth
and development.
Heart diseases: Heart diseases fall as an illness in the heart and blood arteries in the
form of coronary artery disease, heart attack, arrhythmia, and heart failure, to mention a
few. These diseases are often a result of an interaction between environmental factors,
poor lifestyle choices and genetic dispositions. Risk factors such as smoking, obesity,
high blood pressure, high cholesterol and a sedentary lifestyle are the leading causes of
heart disease. The symptoms may differ and range from exhaustion and palpitations to
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chest discomfort and dyspnoea. As heart disease might lead to severe conditions such
as heart attack or stroke, early diagnosis and treatment are crucial. In order to reduce
the chances of developing heart disease, prevention measures are necessary. These
are stress management, eating healthy, and exercising.
Nutritional Links: Foods rich in saturated fat, trans fat and cholesterol, and sodium
may cause an accumulation of plaque in blood vessels, resulting in high blood pressure
and cardiovascular disorders.
Blood water in-balance: "Blood water balance" is a term used to refer to the balance
(or equilibrium) of the water present in blood and the fluid balance within the systemic
body. Such balancing is necessary to ensure the required volume and pressure of blood
that are vital to efficient blood flow and delivery of nutrients and oxygen to the cells. The
body regulates this balance with the help of different mechanisms, including the
kidneys, which remove excess water and waste, and other hormones, such as
aldosterone and the antidiuretic hormone (ADH), which aid in keeping the level of water
in the body and its release. Hydration is critical; water is needed to maintain a healthy
balance of circulation and, when not received, one might experience dehydration,
causing the thickening of the blood and a feeling of lack of circulation, and, when
overconsumed, one may find themselves experiencing such illnesses as hypervolemia.
The balance of water in the blood is essential to the general health of the body and
determines factors such as cardiovascular health and cellular functions.
Nutritional Links: If not taken well, a lack of enough fluids, during hot weather or when
exercising, may cause dehydration, which has various implications on body activities
and health.
P5: Describe the factors that affect people’s eating habits:
There are a few examples, such as (anorexia, obesity, nervosa, bulimia)
Anorexia is an eating disorder where you feel that you have an intention to minimise
weight to the minimum. It is a severe eating disorder that is defined by the significant
uneasiness of weight gain, which prompts the individual to limit the amount of food that
they consume severely. Individuals who have anorexia usually hold an inaccurate
perception about their bodies, whereby they perceive that they are fat despite the fact
that they are underweight. This condition may be expressed in excessive dieting, over-
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exercising, and food, weight, and shape obsession. The mental nature of anorexia may
have a significant impact on one's relation towards food, which makes eating more of a
horror and a power supply as opposed to food of nutrition and pleasure. The dogmatic
diet and refusal to eat some foods may result in malnutrition, serious health
complications and even death. Eating behaviours are also compromised by anorexia as
it interferes with the natural signals of hunger and the feeling of satisfaction, and it
becomes challenging for the victims can attain a healthy diet or to transform the normal
relationship with food.

Being obese is when you are obese. It may expose you to a severe health condition, a
complicated condition where the body fat has accumulated too much, which can
adversely affect health and welfare. Generally, it is measured in terms of the body mass
index (BMI), with the body mass index BMI of more than 30 being considered obese.
This is a condition that may be caused by a combination of genetic, environmental as
well and lifestyle issues, such as due to poor dietary habits, lack of physical activities,
as well as the emotional aspects that include stress or depression. Eating habits are
greatly influenced by obesity due to a tendency to continue the period of abnormal
nutrition, which is fraught with eating a lot of food or eating low-nutrition, high-calorie
food.
Emotional influences could also compel people to get emotional satisfaction through
food, which would further encourage bad health habits. Furthermore, the development
of obesity may also complicate eating behaviours since other people might feel socially
outcasted or pressured, thus developing a disordered eating pattern. Finally, obesity is
associated with dangerous health effects, such as diabetes, cardiovascular diseases,
and other chronic disorders, so both physical and mental aspects of this problem are
crucial to fix.
Anorexia nervosa, commonly referred to as anorexia, is an eating ominous
characterised by the extreme fear of gaining weight and a disturbance of body image. A
person with anorexia will cut food consumption down to a considerable weight loss. In
most cases, this person views himself as an overweight victim, even though he is way
off the mark and is actually extremely underweight. This disorder may result in extreme
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dieting, obsessive exercising, and an obsession with food and body shape.
Psychological aspects of anorexic eating behaviours in an extreme way, making a
human being ignore their natural signs of hunger, and developing destructive food-
related patterns. Moreover, anorexia not only causes malnutrition and severe health
problems, but it also makes food have an effect of anxiety instead of food. These
behaviours are compounded societally by the pressures of body image and weight.
Therefore, the process of recovery is a complicated process dealing not only with the
mental but also with the physical condition of the disorder. Therapy, medical support,
and nutritional education should play an essential part in the effective treatment, which
can be considered a multidisciplinary approach.
Bulimia nervosa, or simply bulimia, is a severe eating disorder that is typified by
patterns of binge eating and subsequent compensations, at the end of which weight
gain is avoided. During a binge, there is an excellent intake of food over a short period,
and people do not feel in control of eating. This is usually followed by the purging
techniques, which include: self-inducing vomiting, over-exercising, or the improper use
of laxatives. Bulimia can be strongly led by emotional concerns such as anxiety,
depression and low self-esteem, which cause distorted body image and weight
obsessions. This condition affects normal eating behaviour very deeply and causes
unpredictable tendencies to consume food and a tense attitude towards food. The
physical health effects are also grave, such as electrolytic imbalance, bowel problems
and damage to the teeth due to constant vomiting. Successful treatments of bulimia
bring back a psychological and physical dimension of the disorder, which in most cases
is done by therapy, nutrition counselling, and support groups to enable people to have
normal relationships with food and their bodies.
Factors affecting eating habits include such as lifestyle and education:
Education
Educated and learned people on healthy eating are bound to make better choices
regarding healthy eating. This, nevertheless, will be subject to the ability of the person
to use their knowledge. Providing people with accurate and uniform information is
necessary. Encouragement to eat fruits and vegetables more, which is more cost-
effective, so that no extra cost, monetary or physical, is incurred, may help in the
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education of food preferences. Besides that, there is a shortage of inadequate

knowledge and loss of expertise to cook meals out of basic foods also hampers the
purchases and preparation of meals.
Lifestyle Factors
Influence of work patterns/or schedules, daily routines, and social environment
contributes to food habits and food patterns of individuals. As an example, when we
have a busy lifestyle, it could mean that we eat convenience foods or take out and
usually, this means eating many more calories with less nutritional value. The eating
habits also depend on the level of physical activity consumed since active people might
have contrasting diet requirements to inactive people. Emotional conditions and stress
may result in unhealthy eating behaviours like emotional eating or binge eating.
Food Allergies and intolerances also affect eating habits
Food Allergies
These involve allergens of the immune system against certain types of food of protein
origin, e.g., nuts, shellfish, or milk. In case of persons who have food allergies, it is vital
to exclude these allergens to avoid instances of severe reaction that may culminate in
anaphylaxis. This restriction may reduce the food options, and you need to plan it
efficiently when you are going to eat out or at a social event.
Food Intolerances
Food intolerances differ from allergy and they relate to the digestive system, where an
individual may feel uncomfortable symptoms following the eating of specific foods, as
bloating, gas, or diarrhoea. The most common are lactose intolerance, lack of digestion
of dairy milk and gluten intolerance (intolerance of gluten in wheat and similar grains).
Those who have intolerances tend to adapt their diets in an effort to evade foods, which
might result in the acceptance of alternative foods or diets like lactose-free or gluten-
free diets.
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P6: Label food products to provide nutritional information to consumers.

Determine Serving Size:

Standardisation: Choose one standard portion. With a hamburger, it is usually one of
the burgers (approximately 150g).
Measurement: To determine accuracy, we weigh the cooked hamburger.

Gather Nutritional Information:

Ingredients:
Break down each component (beef patty, bun, toppings, sauces). Determine the
nutritional value of each of the ingredients and compare their dietary values using
nutritional databases or food labels.
Calculate Total Values:
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Sum up the nutritional value of the individual ingredients to obtain the totals of the whole
hamburger. Be sure to factor in cookery also (e.g. grilling can trim down some fat)
Nutritional Ingredients Include:
Calories: The amount of calories the hamburger has.
Total Fat: Consists of saturated and trans fat.
Cholesterol: The fat contained in the meat and most likely other ingredients.
Sodium: Normally very high when it comes to sold ingredients such as sauces.
Total Carbohydrates: Carbohydrates included are those on the bun and the toppings.
Dietary Fibre: quantity in the bun and vegetables. Sugars Present in the natural state
occurring in vegetables and sauces. Protein: The Majority of it is provided by the beef
patty.
Vitamins and minerals:
Select Key Nutrients: Select vitamins and minerals that are generally monitored (e.g.
Vitamin A, Vitamin C, Calcium, Iron).
Compute Per cent Daily Values (DV): Compute the per cent using the FDA directives,
with each percentage based on 2,000 calories per day.
List Ingredients:
Complete Ingredient List: List all ingredients in the order of their weight in a descending
manner.
Common Allergens: The common allergens are to be highlighted.