Home Economics – Senior 4 Ms.

Azzopardi

Meal Planning

When planning meals, one should consider certain

points before deciding what to prepare. What should
one consider?

 Occasion
 Season
 Cooking skills
 Cooking facilities and equipment
 Different needs of individuals (pregnant women, vegetarians etc.)
 Allergies
 Individual preferences, religion and traditional habits
 Family circumstances like income and lifestyle

Pregnant women

It is important that the diet of a pregnant woman is healthy in order to produce a

healthy baby. The foetus receives nutrients from the mother. Therefore, her diet

needs to provide nutrients for herself and her unborn baby.

Nutrition during pregnancy

1. Energy: A pregnant mother needs just 300 extra calories.

2. Folate: A pregnant woman or one who is planning to get pregnant is

advised to take folate supplements (400µg per day) and to eat plenty of

folate-rich foods (potatoes, fortified breakfast cereals, wholemeal

bread, green leafy vegetables and citrus fruit).

Folate reduces the risk of having a baby with neural tube defects (such as Spina

Bifida) and other nervous system defects.

 Home Economics – Senior 4 Ms. Azzopardi

3. Vitamin B12: If the mother is a vegetarian, she may be deficient in this vitamin

and therefore, will need a supplement during pregnancy. The foetus stores vitamin

B12 so it has enough for the first 6 months after birth.

4. Essential fatty acids: These are needed by the foetus for brain growth and cell

division.

Sources: Dairy products will provide enough fatty acids for the mother and child.

5. Calcium: The foetus needs a lot of extra calcium especially in the last few weeks

of pregnancy, when the skeleton develops. If she does not take calcium and vitamin

D, she may lose calcium from her own skeleton, leading to weakening of bones and

teeth.

6. Vitamin D: This is needed for calcium absorption. Therefore, a deficiency can

lead to low birth weight, rickets in the baby, and Osteomalacia (weak bones) in

the mother.

7. Iron: If the mother does not take enough iron, the mother will

become anaemic since the baby will take all the iron, and there

won’t be enough for the mother. Nature makes sure that the baby

comes first!

Good sources: Meat, fish (sardines, muscles), eggs, white bread, breakfast cereals,

dried fruit, green leafy vegetables, pulses.

In case the mother does not have an adequate amount of iron, the doctor
prescribes iron tablets. These must be taken with a cup of orange juice as
vitamin C helps iron absorption.

8. Fibre (NSP): Constipation can be a problem during pregnancy.

Thus, a high-fibre diet is essential.

 Home Economics – Senior 4 Ms. Azzopardi

Food poisoning bacteria occurring especially during pregnancy

Listeria: It is a deadly food-poisoning bacteria which can cause miscarriages and

stillbirths. New-borns can die from listeria. Others suffer serious effects,

including brain damage.

This type of bacteria is more common in:

 Some soft cheese (Goat’s cheese, blue cheese, brie)

 Cook-chill foods or pre-cooked poultry

 Patés

Salmonella: This bacteria can make you feel very ill, even though it

does not have direct effect on the baby.

This type of bacteria is commonly found in:

 Raw or partially cooked eggs

 Dishes that contain raw eggs/partially-cooked eggs (e.g.

mayonnaise, mousses and cold soufflés

 Poultry and meat which are not cooked well

Other foods to avoid:

 Liver: it has high vitamin A content which can harm the unborn baby

 Too many sugary and fatty foods

 Too much fried or spicy food

 Strong tea and coffee

Alcohol: Alcohol consumption during pregnancy may cause Foetal Alcohol

Syndrome (FAS) which causes mental and physical retardation of the foetus. It

will also increase the chance of miscarriage.

 Home Economics – Senior 4 Ms. Azzopardi

Toddlers

Toddlers should be encouraged to eat a wide range of food with different

textures. Plenty of the following nutrients are needed for their growth:

Protein: For growth

Calcium, vitamin A and D: For development of bones and teeth
Iron: For the formation of red blood cells

Other important factors to consider:

Give full fat milk and dairy products until the age of five
Limit sugary and fatty foods
Prepare foods low in sugar and salt
Provide plenty of fruit and vegetables to promote strong teeth & gums
Add different colours to the meal to make it attractive
Do not give them greasy, fried or spicy food.
Give them small portions and allow them to help you prepare their own
dishes.

IMPORTANT: DON’T use sweets as rewards for eating the meal. Give healthy foods
instead (e.g fruit)

Invalids and Convalescents

An invalid is a person suffering from body weakness, poor

appetite and poor digestion.
A convalescent is a person who is recovering from an illness,
an operation or even an accident.

Meals should be:

Light, appetising and attractive

Supply good amounts of protein, vitamins, minerals and dietary fibre
Easy to eat and digest
Avoid fried food, rich pastry or spicy food
Fresh and refreshing
 Home Economics – Senior 4 Ms. Azzopardi

Compensate for the loss of nutrients e.g. loss of calcium and protein from
bone fracture, or loss of iron when blood is lost.

There is more need for water especially if the body runs fever. The most
important nutrients after an operation are: Protein for body repair and Iron for
loss of blood.

Athletes

An athlete is a person who does a lot of physical activity. Such people

use up a lot of energy and so need to eat healthy sources of energy

such as starchy foods. Proteins are also important for building and

repairing muscles. Vitamins, calcium, potassium and iron are also very important.

Athletes also need to drink a lot of water.

Elderly persons

Elderly people need:

 Fewer energy-dense foods as they are likely to be less active.

 Avoid eating too much saturated fat so as to moderate their cholesterol level
and reduce the risk of heart disease.
 Protein: e.g. chicken, white fish and milk – for the repair and replacement of
body cells.
 Vitamin C is important for good gums and to help absorb iron.
 Iron is needed to prevent tiredness and weakness.
 Vitamin D and calcium (from low-fat dairy products) are important to avoid
brittle bones and osteoporosis.
 Dietary fibre is important to avoid constipation.
 They should avoid: Fatty and fried foods
o Strongly flavoured or spicy food
o Sugary food to avoid dental decay
o Food that is difficult to chew
Home Economics – Senior 4 Ms. Azzopardi

Vegetarians

Vegetarians are people who do not eat meat. There may be

many variations of vegetarian diets. There are also vegans
who refuse to eat any foods of animal origin.

Why does a person become a vegetarian?

 Religious beliefs e.g. Muslims do not eat pig as it is considered unclean.

 Against the killing of animals and any animal suffering or cruelty
 Dislike of animal flesh
 Dietary reasons e.g. people having high blood cholesterol (a type of fat)
 Health reasons i.e. that vegetarian food is healthier than meat diet

What are the types of vegetarians?

Lacto-ovo Vegetarians Pesco

Vegans
Lacto

Lacto ovo vegetarians: These vegetarians don’t eat meat, poultry

and fish. They only drink milk, milk products and eggs.
Lacto-vegetarians: These vegetarians don’t eat meat, poultry, fish and eggs.
They only drink milk and eat milk products.
Pesco vegetarians: Do not eat meat and poultry. They only eat eggs, milk and
milk products and fish.
Vegans (strict vegetarians): Will not eat any food that comes from animals.

Important considerations when planning meals for vegetarians:

Plant food is relatively low in protein thus large amounts of

vegetables should be eaten. E.g. beans on toast. Textured
vegetable protein and soya beans are good sources of protein.

When cooking vegetables use the minimum amount of water so that minerals and
water-soluble vitamins (like Vit B and C) will not be lost.
Home Economics – Senior 4 Ms. Azzopardi

Vegetarians need to take a fortified breakfast cereal, which

contains some of the vitamins and minerals which may be lacking in
their diet, like iron and vitamin B12.

Fats must come from vegetable oils, nuts, seeds and dairy
products. Minerals can come from eggs, green vegetables, nuts and pulses.
Lots of vitamin C is required to assist iron absorption.

School Packed Lunches

A school child should be encouraged to maintain a good and
well-balanced diet. School packed lunches should supply a good
amount of the total daily energy requirement for the day.

Packed lunches must be low in sugar, fat and salt.

Lunches must not include only starchy carbohydrate foods like

bread, but should include a good source of protein like tuna, cheese
or beans. They can also include some fresh vegetables.

Fruits and nuts should be given instead of sweets and chocolate. A

lunch can also include a light yogurt.

Adults

Once a person reaches adulthood, food is required to maintain and repair the body
to keep it healthy.

Nutrient requirements will to some extent be determined by the

body size and the amount of daily activity. On the whole, women
need a smaller amount of food than men, but their requirement
for iron is greater because of menstruation. Nutrient
requirements will also differ during pregnancy and after the
birth of a baby.

The type of job and the amount of daily activity will affect the amount of energy
and nutrients that are required, and meals should be planned according to these
needs.
Home Economics – Senior 4 Ms. Azzopardi

Very Active Jobs

It is important that meals for very active adults provide sufficient

energy (by eating carbohydrate-rich food). It is important to try and
spread the energy intake throughout the day. Extra water and sodium
should be taken if the work is carried out in a hot atmosphere.

Sedentary Jobs

Careful attention should be paid to energy intake of meals

for sedentary people, as it could easily exceed energy output
and therefore lead to weight increase. Snack food such as
chocolate, pastries, cakes, biscuits and crisps should be
eaten occasionally due to the large quantity of kilocalories
that they provide.

Planning Meals for People Suffering from Particular Health Conditions

1. Constipation and diverticular disease

These two diseases can be caused by a low-fibre diet, therefore it is important
to include plenty of dietary fibre in the meals. These include wholegrain
cereals, wholemeal rice and pasta and plenty of fruits and vegetables their skin.
Include also plenty of liquids, preferably water.

2. Hypertension / High Blood Pressure

Avoid salt and salty foods e.g. canned food, salty snacks, adding salt with food
and using stock cubes with cooking.

3. Diabetes
Avoid sugary and sugary foods and drinks e.g. sweets, cakes and chocolates.

4. Anaemia
Increase the intake of iron rich food e.g. red meat and liver.

5. Osteoporosis
Increase the intake of food containing calcium e.g. dairy products.
 Home Economics – Senior 4 Ms. Azzopardi

Meal Planning: Anorexia

and Bulimia Nervosa

 An eating disorder is when a person experiences severe disturbances in eating

behaviour, such as extreme reduction of food intake or overeating.

 A person with an eating disorder may have started out just eating smaller or
larger amounts of food than usual, but at some point, the urge to eat less or
more becomes out of control.

 People with eating disorders are usually SECRETIVE about their eating, purging
(tirremetti) or lack of eating.

What Causes Eating Disorders?

Low self-esteem

Dieting history Lack of self-control

Causes of
Worry about body Eating Depression and
image Disorders anxiety

Over emphasis on Family problems

weight loss and
exercise
The media that
projects unrealistic
images of ‘ideal’
bodies
Home Economics – Senior 4 Ms. Azzopardi

Two Kinds of Eating Disorders

 Refusal to keep weight within a normal range.

 Intense fear of weight gain despite being
Anorexia
underweight.
Nervosa
 Severe body image disturbance.
 Absence of the menstrual cycle.
 They restrict food intake.
 Excessive exercise to reduce their weight.

 Binge eating (jieklu ħafna ikel wara xulxin)

followed by feeling of lack of control.
 Vomiting, use of laxatives, excessive exercising Bulimia
to prevent weight gain.
Nervosa
 Dissatisfaction with body weight.
 There are two types of bulimia: with purging
(vomiting and use of laxatives) or non-purging
(excessive exercise or fasting).

Complications of Eating Disorders

 Osteopenia (bone thinning), fractures
 Slowed growth
 Heart problems (slow heart rate, low blood pressure)
 Abdominal problems (nausea, bloating, constipation)
 Dry skin, brittle hair and nails
 Growth of fine hair all over body
 Dental erosion and enlarged salivary glands
 Inflammation and possible rupture of the oesophagus from frequent vomiting
 Infertility with amenorrhea (no period) (anorexia)
 Liver and kidney problems
 Low body temperature
 Seizures
 Early death
Home Economics – Senior 4 Ms. Azzopardi

Meal Planning: Sports &

Exercise

 Physical exercise is good for body, mind and spirit.

 It does not only help you control your body weight, but it also improves your
fitness and your state of health.
 Exercise improves your blood circulation, tones your muscles, improves your
heart rate and reduces the risk of diseases such as diabetes, heart disease
and depression.
 People who exercise or do sports have different dietary requirements than
others who have a sedentary lifestyle.

Increasing carbohydrates in the diet

 Sports people are encouraged to eat plenty of starch rich

food such as rice, bread, cereals, pasta and potatoes.
 Experts recommend that at least 50% of food energy in
the diet should come from carbohydrates, mainly from
starchy food.

Why should carbohydrate intake increase?

 Carbohydrate-rich food help to build up glycogen

reserves in the muscles which are needed to release
energy during long, energetic activity.
 These glycogen supplies must be replaced after exercise
to improve future training.
 These supplies can be replenished by eating food
containing starch.
 Home Economics – Senior 4 Ms. Azzopardi

Meal Planning:
Food Allergies & Food Intolerances

What is the difference between a food intolerance and a food allergy?

 Food intolerance is caused when a

food is ingested (eaten) and causes  Food allergy is caused when a
a reaction of the gastro intestinal person gets in contact with a food
tract. through touching, inhalation or
 Example abdominal pain, bloating, ingestion.
cramps, diarrhoea or vomiting.  The body’s immune system fights
 It is not life-threatening. the food by producing histamine.
 One can grow out of a food  An allergic reaction such as rash,
intolerance. swelling of the face and
anaphylactic shock can result.
 Can be life-threatening and the
allergy will become worse if
exposure to the food is continued.

Food Intolerances

Lactose Intolerance

People who are lactose intolerant cannot take milk or other milk-
1
containing food.

This is because they lack the enzyme lactase which is needed to

digest the natural sugar found in milk, lactose.

When the enzyme is missing, the person will experience nausea,

bloating, pain in the abdomen and diarrhoea.

A lactose-free diet is important. Soya products are ideal

(e.g. soya milk).
Home Economics – Senior 4 Ms. Azzopardi

Coeliac Disease

2 Coeliac disease is a sensitivity to the protein gluten which is

found in wheat, barley, rye and oats.

The only way to control the disease is to have a gluten-free diet.

Gluten-free products such as bread and pasta are now available

for coeliac sufferers.

Coeliac disease can cause poor growth and weight loss if not
managed properly.

Food Allergies

Have you heard of the big 8?

These 8 foods are

responsible for 90% of
allergies.

1. Peanut Allergy

 The most serious food allergy, potentially fatal within a few seconds or
minutes of eating peanuts.
 By simply touching the peanuts, an allergic reaction can be triggered.
 These people require a nut-free environment, including in their class.
 Can cause an anaphylactic shock, whereby the tongue swells up, blocking
the airway and leading to death.
Home Economics – Senior 4 Ms. Azzopardi

2. Wheat Allergy

 This gives symptoms of asthma, itchy skin and/or

diarrhoea in people who are sensitive to wheat.
 While coeliac sufferers are only intolerant to protein,
sufferers of wheat allergy are sensitive to the whole
grain including the wheat starch.

3. Milk Allergy

 Some people are allergic to the protein in cow’s milk thus they need to
avoid milk and other milk-containing products.
 These people can resort to other types of milk such as almond milk and
soya milk.

4. Egg Allergy

 When these people consume eggs, they can suffer of

eczema and rash.
 Sufferers need to avoid all eggs and egg-products.

5. Fish and Shellfish Allergy

 Allergic reactions to fish and shellfish can vary from mild responses such
as rash to very severe reactions such as anaphylaxis.

It is very important that if a person

suffers of an allergy, s/he needs to
completely avoid the food. This is
because if the food is continued to be
consumed, the allergy will become
worse.

In case of an allergic reaction,

sufferers need to use an Epi-pen so as
to inject anti-histamine and control the
allergic reaction.
Home Economics – Senior 4 Ms. Azzopardi

Meal Planning: Diabetes

and Dental Caries

 Nowadays, many people consume lots of food loaded with sugar such as

biscuits, cakes, chocolates and other convenience food.

 In turn, this is leading to an increase in the prevalence of Non-Communicable

Diseases such as diabetes and dental caries.

Dental Caries

1. Everyone gets bacteria in their mouth.

2. Bacteria and bits of food build up to form a layer called plaque.
3. If you eat sugary food, the bacteria in plaque will feed on the sugar. During
this process, acid is produced.
4. Acid in the plaque causes your teeth to decay.

 Brush teeth three times a day

 Use a fluoridated toothpaste
What can you do  Brush teeth 20 minutes after eating
to look after your  Minimise the intake of sugary food and
teeth? drink
 Avoid sweets which are kept in the
mouth for a long time
 Avoid sipping of sugary and acidic
drinks
 Home Economics – Senior 4 Ms. Azzopardi

Diabetes

 Diabetes is a common condition in which the glucose (sugar) level in the blood
is too high.
 Normally the level of glucose in the blood is controlled by a hormone called
insulin, which is produced by the pancreas. Insulin enables the glucose to enter
various cells in the body, where it is used to fuel the body’s energy
requirements.
 In the case of someone with diabetes, the body does not produce any or
enough insulin to regulate the glucose, or the insulin that it does produce does
not do the job properly.

What happens as a
consequence?

As a result, the glucose is unable to get into the cells where it is required to
provide energy and instead remains in the bloodstream at high levels.

What are Type 1 and Type 2 Diabetes?

Type 1 diabetes or Insulin Dependent Diabetes

 It develops when the body stops producing insulin

because the cells in the pancreas that make it
have been destroyed.
 Individuals with type 1 diabetes have to inject
insulin daily.

Type 2 diabetes or Non-Insulin Dependent

Diabetes

 The most common type of diabetes whereby the

body still produces insulin but not enough to
control the blood glucose levels.
 It can be treated by diet alone or together with
insulin tablets.
Home Economics – Senior 4 Ms. Azzopardi

The main symptoms to untreated diabetes are:

The main symptoms are:

 Increased thirst
 Frequent urination
 Extreme tiredness
 Weight loss
 Itching
 Blurred vision

Long term implications to

diabetes:

 Damage to the eyes

 Damage to the kidneys
 Damage to the nerves
 Damage to the heart and
major arteries

Hypo symptoms (low blood glucose level)

The most common symptoms of hypoglycaemia are:

 Sweating
 Trembling
 Feeling hungry
 Anxiety and irritability
 Fast heart beat
 Blurred vision
 Tingling lips
 Going pale
Home Economics – Senior 4 Ms. Azzopardi

Healthy eating guidelines for people with diabetes

1. Weight management: it is important to try and get the
weight that is right for you and retain it if you need to lose
weight by doing regular exercise.

2. Have regular meals: eat regularly throughout the day and

base your meals on starchy carbohydrates especially wholegrain
products such as bread, potatoes, pasta, rice and cereals.

3. Cut down on saturated fats: eat fewer food that are rich in
saturated fat and use soya products.

4. Cut down on salt: use other flavourings such as herbs

and spices.

5. Eat more fruit, vegetables and pulses: aim to eat five

servings of fruit, vegetables and pulses every day. This
will help to balance your meals and provide a source of
antioxidants, vitamins and minerals.

6. Limit your intake of sugary food: avoid sweets,

chocolates and sugar drinks.

Sometimes, people suffering of diabetes have their blood

glucose level reduced. In such case they need to take some
form of sugar immediately in order to make sure that their
blood glucose level returns to normal.
Home Economics – Senior 4 Ms. Azzopardi

Meal Planning: Obesity

and Coronary Heart
Disease

 Although many people have plenty of knowledge about healthy eating, many
are suffering of health disorders due to unwise food choices.
 Some of these disorders are caused by excess nutrient intake and others by
lack of nutrient.

Obesity
When a person has a Body Mass Index (BMI) between 25 and 29.99kg/m2 s/he is
said to be overweight.

When a person has a Body Mass Index (BMI) over 30kg/m2, s/he is said to be
obese.

Obesity is a serious health hazard which may affect babies, children, adults and
older adults.

Causes of Obesity

 Genes – one can have a predisposition to be obese

 Hormone imbalance
 Overeating
 Emotional problems
 Lack of exercise
 Poor nutritional knowledge
 Accessibility of fast food
 Healthy food which is expensive to buy

Consequences of Obesity

 Diabetes – the pancreas does not produce any or sufficient amounts of insulin, a
hormone that controls blood sugar levels.
 High blood pressure
 Heart disease and high blood cholesterol levels
Home Economics – Senior 4 Ms. Azzopardi

How can obesity

be prevented?  Eat less fat
 Have small but frequent meals
 Replace red meat with white meat and fish
 Grill, poach, bake or microwave food instead of
frying.
 Reduce the intake of sugary food and sugar
drinks
 Eat plenty of fresh fruit and vegetables.
 Take regular exercise
 Follow a balanced diet
 Join a slimming club for support and motivation

Problems associated with obesity

 Low self esteem
Blockage of arteries
 Accidents are more common
 Diabetes
 Gall bladder problems
 Respiratory problems
 Infertility in women
 Shorter life expectancy
 Heart disease

Heart Disease

What is heart disease?

The liver produces good (HDL) cholesterol which circulates in the bloodstream to
clear up the bad cholesterol from places where it doesn’t belong.

The food that we eat (of animal origin such as red meat, eggs and fried food)
provide bad cholesterol (LDL) which can block the arteries and lead to heart disease.

When arteries becomes blocked, the blood flow is restricted – it cannot flow
freely. If insufficient blood is supplied to the heart it can lead to heart attack and
if insufficient blood is supplied to the brain it can cause a stroke.
Home Economics – Senior 4 Ms. Azzopardi

Causes of Coronary Heart Disease (CHD)

 High cholesterol levels
 Age
 Diet
 Lack of exercise
 Obesity
 Smoking
 High consumption of alcohol
 Stress
 Heredity

Diets which contain large amounts of saturated fats increase the

level of cholesterol in the blood. This excess cholesterol deposits
itself along the walls of the arteries, causing restriction of the
blood flow.

Ways to prevent coronary heart disease

 Take plenty of exercise
 Do not smoke
 Reduce alcohol intake
 Avoid worry or stress
 Reduce weight if necessary

How can we
reduce the
intake of bad
cholesterol?  Cut down on saturated (animal) fats.
 Use polyunsaturated margarine instead of butter.
 Eat plenty of fruits and vegetables.
 Eat plenty of high fibre food. Fibre absorbs
cholesterol from the blood.
 Replace red meat with fish and poultry.
 Cut down on hidden fats in biscuits, cakes and most
snack food.