Balanced Diet for an Adult Essay Example for Free

Balanced Diet for an Adult Essay nutrition is an integral part of human life providing heftiness for cellular activities to keep us healthy. harmonize to knowledge base Health Organization (2013), healthy nutrition is ingesting an adequate and well balanced nutrition in proportion to the bodys victualsary needs and when ruffled with regular physical activities is the cornerstone to good health. A diet containing the right portions of all the five nutrient conclaves of the Eatwell Plate (figure1 and app turn backix1 for recommended servings) known as a balanced diet will provide the organic macronutrients including proteins, carbohydrates and lipids and the micronutrients, vitamins and minerals to sustain life. Only ingested carbohydrates, proteins and lipids will count towards total thermal intake and will be digested into monomers like glucose for absorption and assimilation. National Health Service (2012) recommends daily caloric intake of 2500Kcal and 2000Kcal which w ill be derived from the proteins, lipids and carbohydrate sources in a diet for average adult males and females respectively.Age, sex, health condition and physical activities influence dietary needs. This essay will discuss a balanced diet for an adult including the structure, sources, functions, recommended daily allowance (RDAs), want and excessive effects of the macronutrients. Also the micronutrients and water which be not considered as nutrients will be discussed.THE feed pyramidpicFigure1(NHS 2011)Carbohydrates contain carbon, hydrogen and oxygen. British Nutrition Foundation (2013), recommends that 47.7% (203g) and 48.5% (275g) of daily energy should come from carbohydrates for females and males respectively with 29g world roughages. Carbohydrates exist naturally or refined as monosaccharides that are reducing sugars. Monosaccharides build the complex carbohydrates, disaccharides and polysaccharides through dehydration synthesis. Monosaccharides have general formula (CH2 O)n where n determines whether pentose(5Carbons) or hexose (6Carbons). Glucose found in maple syrup, fructose in corn syrup and galactose in honey are hexose-isomers having the same formula, C6H12O6 but different structures.The disaccharides with the general formula C12H22O11 are sucrose do from fructose and glucose, maltose from two glucose molecules and lactose from galactose and glucose. Sucrose is derived from beet sugar, lactose from milk and maltose from vinegar. The polysaccharides with general formula (C6H10O5)n where 40n3000, exist as starch or non-starch polysaccharides (NSPs) which stinker be meltable or insoluble. Starch consists of glucose molecules joined by glycosidic bonds.The NSPs include oligosaccharide (raffinose) and cellulose (dietary fibre). Potatoes, yams and cassava are rich in starch and are very digestible. Whole grain cereals, legumes ( vermiform process2), fruits and storage vegetables like asparagus and cabbage are rich in the NSPs. Raffinose is an i ndigestible trisaccharide of fructose,glucose and galactose with formula C18H32O16. wolf sources of carbohydrates are liver and scallops.Carbohydrates provide sweetness and are the primary source of energy especially for brain and blood cells. Cellular respiration converts glucose monomers into ATP. Fats cannot be oxidized without glucose. Most NSPs are partially digestible or indigestible due to lack of -galactosidae (enzyme) in GI Tract. They reduce glycaemia index and plasma cholesterol levels, append bile dit excretion, promote normal laxation and prevent breast cancer, gallstones, haemorrhoids, and irritable bowel syndrome (Kumar et all 2012).Further ofttimes, Kumar (2012) concluded that excessive carbohydrates will sheath alveolar decay, kidney damage, stroke, diabetes due to obesity and short term conditions like hyperglycaemia. Carbohydrate deficiency will cause constipation, fatigue, delicate immunity, muscular tissue cramps and ketosis this is very rare as 50g/day of carbohydrate is needed to prevent ketosis.THE vaporization SYNTHESIS TO FORM MALTOSEpicFigure2EQUATION (C6H12O6 + C6H12O6 = C12H22O11 + H2O)(Marshall University 2012)Proteins or polypeptides consist of three to 100000 or more long chains of the organic molecules called amino acids joined together by covalent peptide bonds. A protein of two amino acids is called a dipeptide. There are 20 common forms of amino acids either termed non- immanent (synthesised by the liver) and essential that needs to be ingested. Proteins consist of a central carbon atom, a hydrogen atom, amino group (-NH2), Carboxylic group (-COOH) and the variable R group (figure3).The term amino acid is derived from the amino and carboxylic groups that all amino acids have in common. According Kuil (2012), principal sources of proteins are lean meat, seafood, poultry, eggs, cereals, legumes (refer to appendix3), cereals and processed food like low-fat milk.Proteins form about 45% of human body and perform the foll owing seven essential functions structural (hair, ligaments), contractile (muscles), transport (haemoglobin), metabolic regulation (enzymes), buffering, defence (antibodies) and coordination and control (hormones) (Martini 2006). Haemoglobin transports oxygen and a lack of protein (haemoglobin) can deny vital variety meat the needed oxygen for metabolism.Protein deficiency can also cause fatigue, anaemia, weak immunity, skin problems, impairment of cognition and mental health problems. Whereas excessive proteins can cause obesity, osteoporosis and kidney stones (Georgetown University 2012). About 15% of an adults caloric intake should come from protein equivalent to 56g and 46g for male and female respectively (Centre for Diseases Control and barroom, 2012).DEHYDRATION OF AMINO ACIDS TO FORM DIPEPTIDE PROTEINSpicFigure3(Marshall University 2012)Lipids are made up of an even number of carbon from 12 to 20, oxygen, hydrogen and sometimes traces of phosphorus, sulphur or nitrogen. Li pids are grouped into 4 steroids, phospholipids, waxes and glycerides. Most of the 70 set lipids are synthesised by the body whereas linoleic (omega6) and alpha-linolenic (omega3) acids are two essential lipids to be ingested.They are mostly insoluble due to the long chain of hydrophobic carbon-carbon end bonded to a short hydrophilic carboxyl group. The double covalent bond, (C=C) determines whether saturated (no C=C) or monounsaturated (1 C=C) or polyunsaturated (2 or more C=C). Glycerides are made up of glycerol bonded to 1 or more fatty acids by dehydration synthesis, triglyceride with 3 fatty acids is the predominant of the lipids (refer figure4). Unsaturated sources of lipids are olive oil, peanut, salmon, halibut and avocados. Saturated sources are butter, sausage and hydrogenated oil.According to British Dietetic linkup (2013), adults should consume not more than 20-30g of saturated-fat with 5g or less being trans-fat since saturated lipids are spicy in cholesterol. The s tructural lipids form cell membranes. Also fat cushions and protects organs including liver, heart, and kidney, energy source twice as much as carbohydrates and proteins, thermoregulation (insulation), sex hormones, transport vitamins and monounsaturated fat can decrease cholesterol levels (USA Department of Agriculture, 2010). Excessive consumption of lipids will lead to obesity which is characterised by high BMI as shown in appendix 2, cardiovascular diseases, hypertension, colorectal cancer and diabetes, whereas deficiency will result in the body lacking the vital vitamins A,D,E and K (Schenker, 2012).DEHYDRATION SYNTHESIS TO FORM TRIGLYCERIDEpicFigure4(Marshall University 2012)The micronutrients, vitamins and minerals are needed in minute quantities. Minerals can be classified as major or trace of which a few are essential including sodium, potassium, magnesium, zinc, iron, calcium, iodine, etc. (refer to appendix4 for RDAs). According to Higdon and Drake (2011), sources of mine rals are plants that derive them from the soil and move on the food chain to the herbivores like cattle that eat them. Spinach, legumes, only grains, dairy products, red meat, soybeans, salmon, cod, iodised table salt (iodine, sodium, chlorine) and eggs are excellent sources of minerals.According to Whitley and Rolfes (2011), minerals perform the following functions the electrolytes, sodium, potassium and chlorine transmit bosom impulses, control fluid balance (providing optimum pH for enzyme activities), control blood pressure and relax and contract muscles. Zinc, copper and selenium are antioxidants they reduce the luck of exposure of heart diseases. Iron forms haemoglobin. Sodium and potassium coregulate ATP production. Calcium and phosphorus control blood clotting and together with magnesium build bones, teeth, maintain muscle and nerve cells. Iodine is needed for the production of thyroxin deficiency will cause goitre.Since some minerals are coenzymes, deficiency will cause malfunctioning cellular activities (digestion, metabolism). Iron deficiency causes anaemia whereas calcium, phosphorus and magnesium (hypocalcaemia) deficiency will cause osteoporosis. Calcium, magnesium and the electrolytes deficiencies will cause weakness, muscle cramps and impaired alertness. Zinc deficiency causes diarrhoea, skin and prostate cancers. Their intake should be balanced with use and excretion as excess may cause Hyperkalaemia (potassium), kidney-stones (calcium) and hypernatremia (sodium).Vitamins are grouped into water soluble (WSV) including C and B complex vitamins they cannot be stored and therefore, it is imperative to be part of a balanced diet, and fat soluble (FS) including vitamins K,E,D, and A they can be stored (refer appendix 5 for RDA). Green leafy vegetables (lettuce), oranges, kiwi fruit, avocados, whole grains and cereals, banana, dairy products, liver, poultry, pork, oily fish, eggs, soybeans, chickpeas and mild are excellent sources of the vitamin s (Firth 2011). Vitamin K can be synthesised in the bowel which helps the blood clot whereas Vitamin D can be synthesised by the body using sunlight to help the absorption of calcium and phosphorus (Cranney et al (2010). Vitamins A and C build immunity. Vitamins B1,B2,B3, and biotin help release energy.Vitamin A, niacin and pantothenic acid aid the absorption and use of macronutrients monomers. Vitamin C makes collagen and enhances folate absorption. Vitamin deficiency generally causes weak immunity and osteoporosis (Vitamin D), scurvy (Vitamin C), beriberi (B1), anaemia (B12 and folate) and night blindness (Vitamin A). Excessive amounts of vitamins E and K are usually not harmful but excess A,D and the WSV which can be excreted cause kidney problems and hypercalcaemia (excess D). Excessive vitamin C causes diarrhoea (NHS 2012).In conclusion, spending excessively on supplements and creams as well as engaging in dangerous diets like the Atkins Diet are not necessary. The secret to h ealthy living is carefully selecting the right proportions of food from the Eatwell plate, drinking enough water in combination with regular exerts. Figure 5 and appendix 6 show functions of water. Consider the positives and negatives when selecting food products such as red meat rich in protein but high in cholesterol whereas fatty fish enhances calcium absorption.Soybean, liver, green leafy vegetables, whole grains and legumes will provide almost all the nutrients combine them in your diet in right proportions for optimal hormonal, metabolic, mental and physical functions of the body. It is important to consult a doctor before starting any diet as nutritional needs are affected by health and some medications affect absorption of nutrients.FUNCTIONS OF WATER IN THE BODYpicFigure 5 mayo Foundation for Medical Education and Research, 2013LIST OF APPENDIXESAPPENDIX 1FOOD GROUPSERVINGS PER DAY Carbohydrates including bread, pasta, rice, potatoes and other starchy foods 6-10 servings Fruits and vegetables 3-5 servings Meat, fish, eggs, beans and nuts 2-3 servings Milk and dairy foods 2-3 servings nutrient and drinks high in fat and/or in sugar Use sparingly University of Michigan Integrative Medicine, 2010APPENDIX 2 OBESITY AND BODY destiny INDEX (BMI)BMI LEVEL OF OBESITY Below 18.5 Underweight From 18.5-24.9 Healthy Range From 25-30 Pre Obese Above 30 Obese NHS, 2012APPENDIX 3 FOOD GROUPS AND EXAMPLESFOOD GROUP EXAMPLES Legumes Beans, Lentils, Peas, Chickpeas, French beans, Kidney , soybeans, Coco beans etc. Whole grains Barley, Corn, Millet, Oats, Rice, Milo, Wheat Green leafy vegetables Spinach, Broccoli, Lettuce, Cabbage, Mustard green, Kale examples APPENDIX 4 MINERALS AND THEIR RDASYMBLE SOURCES RDA Na (Sodium) Table Salt, sea vegetables, spinach, milk 6g Ca (Calcium) Salmon, Sardine, eggs, dairy products, nuts, oregano 700mg K (Potassium) Spinach, legumes, tomatoes, banana, avocado, whole grains and 3500mg yams P (Phosphate) Fish, poul try, oats, rice, red meat, 700mg Fe (Iron) Eggs, spinach, shrimps, soybeans, lentils, tomatoes, olives, M=8.7mg / F=4.8mg tomatoes Mg (Magnesium) Spinach, soybean, sea vegetables, tomatoes, beans, brazil nutsM=300mg / F=270mg I (Iodine) Eggs, milk, fish, shellfish, yoghurt, strawberries, iodised 0.14mg salt Se (Selenium) Cod, salmon, garlic, lamb, cheese, calf liver, barley, brazil 75mcg nuts Zn (Zinc) Calf liver, spinach, eggs, oats, oyster, lean pork and beef, M=5.5-9.5mg / F=4-7mg asparagus USA Department of Agriculture / Department of Health, 2010APPENDIX 5 VITAMINS AND THEIR RDASVITAMIN SOURCES RDA Retinol (A) Liver, fish oil, carotenoids, milk fortified M=0.7mg / F=0.6mg Ascorbic acid (C) Citrus (oranges), kiwi fruit, broccoli 40mg Thiamin (B1) Liver, pork, whole grains and products M=1mg / F=0.8mg Riboflavin (B2) Liver, eggs, milk, rice, mushrooms M=1.3mg / F=1.1mg Niacin (B3) Poultry, fish, beef, peanut butter, legumes M=17mg / F=13mg adermin (B6) Liv er, pork, legumes, fish, whole grains M=1.4mg / F=1.2mg Cobalamin (B12) Beef, poultry, cod, salmon, cheese, eggs 0.0015mg Vitamin E Vegetable oil, green vegetables, nuts 12mg Folate Broccoli, peas, asparagus, brown rice 0.2mg Pantothenic acid Milk, fruits, veggies, meat, fish, grains 10mg Biotin bungalow cheese, liver, eggs, peanut, grain 300mcg Vitamin K Green vegetables, fruits, nuts 75mg Note that Vitamin K can be synthesised in the intestine whereas Vitamin D can be derived salmon, fortified cereals and juices, milk and sunlight (No RDA but 15minutes in the sun thrice a week is enough) USA Department of Agriculture / Department of Health, 2010APPENDIX 6 RECOMMENDED DAILY permissiveness FOR WATERSEX RDA FOR WATER MALE 3.7L with no upper limit increase with exercise to rehydrate FEMALE 2.7L with no upper limit increase with exercise to rehydrate and increase intake when breast feeding. 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