Unit 6: Components of a Balanced Diet

Balanced Diet

A Balanced Diet is when we provide the right amount of nutrients in our body that help us remain
healthy physically and have a good wellbeing. A diet has different varieties of food groups: Protein,
Carbohydrates, Fats, Fiber, Vitamins, Minerals, Water and Protein.

Unbalance Diet

An Unbalanced Diet is when we don’t provide the right amount of nutrients in our body like eating to
many sugary snacks, fast food this can lead to gaining weight and obesity, by not having the right
amount of carbohydrates, proteins, and fats it can lead to muscle weakness and poor growth. The
lack of fibre could lead to problems like constipation, eating to much sugar creating dental issues,
high blood pressure and a risk of type 2 diabetes.

Rachael, age 17, has a dairy allergy and is a member of the cross-country team.

Rachael Situation (Dairy Allergy)

Racheal can’t eat dairy products like eggs, cheese, milk, and yoghurt if she eats them, it causes
diarrhea including cramps, her body can’t feel physically ok because she has brittle bones from the
lack of calcium it can also lead to tooth decay, having a low immune system and poor skin and the
lack of vitamins.

Effects Dairy Allergy on Racheal

Her dairy allergy affects her physically, having especially an unbalanced diet can bad for her, like
gaining weight leading to obesity also leading to coronary heart disease it when the blood doesn’t
flow well in the heart. She could start having strokes it when parts of the body stop moving, by
having a dairy allergy she also has a lack of calcium in her body leading to poor skin, tooth decay and
brittle bones.

Ravi, age 64, has irritable bowel syndrome; he has recently retired from his job as a bank manager.

Ravi Situation (irritable bowel syndrome)

Ravi irritable bowel syndrome is bad for him physically it can cause him to have pains and cramps
around his body, also having a lack of calcium and a weak immune system having a lack of energy to
do things and weight loss and the lack of vitamins.

Effects Irritable Bowel Syndrome on Ravi

His irritable bowel syndrome can affect him by giving him a lack of energy making it difficult for him
to move also losing weight can make it difficult for him to be productive is his days, this could lead
him being unhealthy having a lack of fibre and a weak immune system. It can give him poor
concentration making hard for him to do things in his days.

Similarities

Both can’t eat dairy products because it causes them to have diarrhea, lack of calcium and no
vitamins like a, b, c, d, and k having no minerals and fibre in their bodies. Having a weak immune
system making them have no energy and brittle bones from the lack of calcium, having low
concentration, poor skin, and a lack of iron.
Differences

Rachael (Dairy Allergy)

High risk to have brittle bones from the lack of calcium, Tooth decay (Osteoporosis)

Ravi (irritable bowel syndrome)

Lack of vitamins, Weak immune system, could result to taking medication, Impaired blood clotting.
Beriberi scurvy, Rickets.

Effects of an Unbalanced Diet on the Health and Well Being

The effects of an unbalanced diet are that it can have different health issues like the lack of vitamins,
minerals and proteins in our body leading to have weak muscles and a weak immune system that can
lead to having infection and illnesses from the lack of minerals and vitamins. Weight gain or obesity
can risk conditions like heart disease because of the amount of sugar in the body and type 2 diabetes
because of the sugar and the lack of carbohydrates in the body, having also digestive problems from
the lack of fibre and the amount of food being eaten this can lead to have constipation and diarrhea.
Eating to much salty food can lead to having high blood pressure. It reduces our energy level leading
to fatigue, poor concentration, this impact our well being and daily life in a negative way, from the
lack of vitamin D we can have bones weaken this can risk conditions like osteoporosis. Poor nutrients
can lead to have dry skin and hair problems like brittleness. Having so many problems in the body
can lead to depression and isolation not liking the way they look can really affect someone’s mental
health in a negative way.

Examples of an Unbalanced Diet

An unbalanced diet can start because if someone keeps eating the same foods, junk foods that have
a lot of calories, salt, and sugar it can lead to having an unbalanced diet, not eating different kinds of
nutrients like fruits, vegetables, and dairy. Skipping meals can ruin the body having metabolism and
lack of energy being lazy not doing a lot in the days being unactive it can lead to gain weight,
overeating eating too much for the body to handle leading to obesity. It can make use feel not good
about us and the way we look leading to depression having a bad mental health, bad self-image, and
bad self-esteem.

Another reason to have an unbalanced diet is from dietary restrictions like vegetarians, vegans, or
people with food allergies, if they want a healthy way of eating, they should have a plan of what they
can and can’t eat, like if people with food allergies keep eating unhealthy foods it can lead to having
problems like the lack of vitamins, having a lack of energy, poor skin.

Compare the Effects of Balanced and Unbalanced Diets on the Health and Wellbeing of Two
Individuals

Individual A: Balanced Diet

Individual A follows a balanced diet having a variety of foods like vegetables, fruits, and proteins.

Effects on Health and Wellbeing

Individual A health is very good eating different kinds of foods with the right amount of nutrients the
body receives vitamins, proteins, minerals, carbohydrates leading to having a good development of
the body, having a balanced diet helps remain with energy in the days having less fatigue, the weight
doesn’t change much so no health issues like obesity. Fibre, vegetables, and fruits help maintain a
good digestive system in the body so having no constipation, reducing the risk of having illnesses like
heart disease, diabetes. The mental health can be positive, being active, going outside, socializing
taking to people, feeling good about yourself.

Individual B: Unbalanced Diet

Individual B follows an unbalanced diet having a variety of unhealthy foods with sugar, salt, and fats.

Effects on health and Wellbeing

Individual B having a lack of the right amount of nutrients can have different health problems like the
lack of vitamins (scurvy, beriberi) and the lack of minerals, an unbalanced diet leads to having low
energy and mood swings leading to gaining weight leading to obesity. Having digestive problems
from the lack of fibre in the body like constipation, it can increase the risk of having chronic diseases
like diabetes, heart disease. The mental health is bad it can make the individual have mood disorders
like depression anxiety, not going out a lot, bad self-esteem, and image.

Long Term Effects of a Balanced Diet on the Heath and Wellbeing of individuals

A balanced diet is very important to remain healthy and for the wellbeing of the individuals, it helps
maintain a healthy weight having consumed the right amount of nutrients like protein, carbohydrates
and fats preventing to gain weight and leading to obesity, it also reduces health issues like diabetes,
joint problems, heart disease, hypertension, type 2 diabetes, and some types of cancer. Eating foods
like fruits and vegetables can prevent the body to have inflammation. The vitamins help support the
brain, a balanced diet can improve to have a better memory and better concentration for a long
term, the calcium and vitamin D are important in a balanced diet because they keep the bones
strong and healthy it can reduce the risk of having (osteoporosis) and fractures. Over the long term
of a balance diet, it can improve digestion, boost the immune system, and impact our mental health
in a positive way. A balanced diet makes us have healthier lives and live longer, having better skin,
stabilizing our blood sugar levels. Keeping use active in our days, the energy increases productivity in
our days and making use have better self esteem and image and overall, a good wellbeing having a
better mood in the days not being depressed or have anxiety.

What Includes a Balance and Unbalance Diet

Balance Diet

A balanced diet provides the body the essential nutrients to function properly.

Fruits and Vegetables: These provide vitamins, fibre, minerals.

Protein: It can be found in fish, meat, eggs, dairy products, beans.

Carbohydrates: It provides energy it can be found in brown rice, whole wheat.

Milk and Dairy: These provide calcium like milk, yoghurt, soy milk.

Unbalanced Diet

An unbalanced diet can often lead to have health issues

Sugar: sugary snacks, sugary drinks can lead to weight gain and dental problems.

Fats: friend and fat foods can increase the risk of having heart disease.

Having not enough proteins can lead to weakened muscles and health problems.
Advantages of a Balanced Diet

The advantages of a balanced diet are that it gives you a good health and wellbeing it ensures that all
the nutrients you eat are beneficial for the body like vitamins, carbohydrates, proteins, fats, and
fibre. It helps maintaining a healthy body weight preventing weight gain, it provides energy keeping
the person active it prevents problems in the digestive system like constipation. Healthy skin, bones,
good mental health and reduces risk of illnesses and diseases.

Disadvantages of a Balanced Diet

The disadvantages of a balanced diet are that trying to maintain a balance diet requires meal
planning this can be time consuming it can be expensive buying the different variety of healthy
foods, some people have allergies of certain foods so it can be difficult to always find the right foods,
this can lead to restrictions. Also, how the food tastes if someone doesn’t like its less likely for them
to eat it. Even someone culture eating some foods and some that cant be eaten can be a restriction.

Advantages of an Unbalanced Diet

There are no advantages for an unbalanced diet.

Disadvantages of an Unbalanced Diet

The disadvantages of unbalanced diet are that it effects our body in a negative way by creating
health problems, weak immune system, poor bone health and gaining weight leading to obesity.
Increasing risks of diseases like heart disease diabetes and types of cancer also having digestive
problems in the body.
 Eat Well Plate

5p. Fruit and Vegetables. 4p. Bread, Cereals, Rice,

Potatoes.

Apple, Banana, Peas, Whole bread, Brown rice,

Colin flower, Strawberry. Boiled potatoes, Chocolate
cereal.

Sunflower, Milk
chocolate.
Chicken, Tuna, Beef.

Whole milk,
Mozzarella.

1p. Fat+Sugar.

3p. Meat and Fish.

2p. Milk and Dairy.

 Components of a Balanced Diet

Components Description Functions Food Effects Recommended daily

Sources intake for an
adolescence and later
adult
Carbohydrates 3 Main Types Gives you Rice, Pasta, The starch Adolescents (ages 9-18
 Simple energy and Apple, gives long years): 130g.
sugar control blood Cereal and term energy Adults (ages 19 and
 Complex sugar level. Sweets increases older): 130g.
starch concentratio
 Fibre n, too much
sugar gives
weight gain.

Proteins 2 Main Types Helps your Fish, Eggs, Faster Adolescents (ages 9-18
 Animal body. Cheese, healing years): 55g.
 Plant  Repair Nuts, Meat, wounds of Adults (ages 19 and
proteins your Fish, Beans, skin. older): 53g.
 Amino tissues Lamb, Beef.
acids .
 Helps
with
growt
h.

Fats and Olis 2 Main Types Sources of Olive oil, Eating to Adolescents (ages 9-18
 Saturated calories that Avocados, much years): 44g.
Fats (Bad provides Nuts, unhealthy Adults (ages 19 and
Fats) energy in your Butter, and oils can older): 77g.
 Unsaturat body, keeping Meat increase
ed Fats us warm as Coconut, your blood
(Good well. Almonds. pressure
Fats) which can
increase the
risk of heart
disease and
stroke in
your body.
Vitamins Vitamins are an It helps us Carrots, Vitamins Adolescents (ages 9-18
organic functions our Sweet effect our years): 900mcg
compound that body better potatoes, body to Adults (ages 19 and
help us maintain physically. Fish, Eggs, function older): 700mcg.
healthy. Dairy properly.
products.

Vitamin A Vitamin A is a fat It’s important Fruits, Leafy Effects our Adolescents (ages 9-18
vitamin that for our vision, green form to years): 900mcg
naturally presents immune vegetables, maintain Adults (ages 19 and
in many foods, it system and for Tomato, healthy older): 900mcg.
helps your heart, our skin Fruits, Dairy teeth and
lungs and other health, it also products, soft tissue
organs to work helps in Fish. and skin.
properly growth and
development
of the body.
Vitamin B Vitamin B helps It helps our Fish, Meat, It helps to Adolescents (ages 9-18
our body for its brain and Eggs, Daily reduce the years): 33mcg
functions to get nervous products. risk of heart Adults (ages 19 and
energy and from system. disease. older): 50mcg.
the food that has
vitamin b in it.
Vitamin C Vitamin C is a It helps to Strawberry, It helps Adolescents (ages 9-18
nutrient that our form blood Tomatoes, protect your years): 75mcg
body needs to vessels and its Oranges, cells against Adults (ages 19 and
form blood vital to your Kiwi. the effects older): 165mcg.
vessels, muscles, body healing of free
and bones process. radicals.
Vitamin D Vitamin D Helps the body Oily fish, It effects our Adolescents (ages 9-18
regulates the to absorb and red meat, body to years): 600mcg
calcium from retain calcium Salmon. prevent Adults (ages 19 and
what we eat. helping inflammatio older): 600mcg.
building n.
bones.
Vitamin E Vitamin E is a fat It helps to Sunflower, It effects our Adolescents (ages 9-18
nutrient found in keep the Peanuts, body by years): 11mcg
many foods. immune Almonds. preventing Adults (ages 19 and
system strong various older): 15mcg
against the diseases.
bacteria and
viruses.
Vitamin K Vitamin K helps It helps Cabbage, It effects our Adolescents (ages 9-18
the blood proteins in our Lettuce, body by years): 30mcg
clothing, bones, body and Green peas. protecting Adults (ages 19 and
and the wellbeing builds bones. the brain older): 120mcg.
of our body. from
diseases and
heathy
bones.
Calcium Keeps the bones It helps to Milk, Eggs, It effects the Adolescents (ages 9-18
strong. keep healthy Dairy body to years): 1300ml
bones and products. have Adults (ages 19 and
teeth’s and strength and older): 1200ml.
helping the stamina.
muscles of the
body.
Sodium/ Salty Stamina and It helps with Burger, It increases Adolescents (ages 9-18
weight. blood Chips, Pizza, the blood years): 2300mcg
pressure. Junk foods. pressure Adults (ages 19 and
(Hypertensi older): 2300mcg.
on).
Iron It’s a mineral that It makes red Green If there’s no Adolescents (ages 9-18
the body needs blood cells. vegetables, iron in our years): 8mcg
for growth and Lettuce, body, Adults (ages 19 and
development. Liver, there’s no older): 18mcg.
Spinach, energy and
Broccoli. we feel cold.
Minerals Minerals are Building strong Cereals, It keeps our Adolescents (ages 9-18
elements in foods bones and Bread, bones, years): 600mcg
and our body to teeth. Meat, Milk, muscles, Adults (ages 19 and
develop and Dairy, Fruit. heart, and older): 900mcg.
functions brain
normally. working
Water A substance It keeps Food, It gives our Adolescents (ages 9-18
composed by hydrated. Vegetables. body water years): 6-8 cups
hydrogen and since our Adults (ages 19 and
oxygen. body is older): 6-8 cups.
made of
60%.