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The Importance of a Balanced Diet in Humans
A look at Specific Objective 2.11 of Section B of the CSEC Biology Syllabus.
Author:Adam Ramsahai
Edu Level: CSEC
Date: Dec 28, 2024
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We’ve all heard that we should have a balanced diet. But do we actually know why? In this note, let’s take a look at this!
Definition:
A balanced diet refers to one that provides the body with all its essential nutrients in the correct proportions to support the body’s needs.
What are the components of a balanced diet?
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Carbohydrates- these are the body’s primary source of energy and are found in foods such as rice and bread.
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Proteins- these are needed for growth and repair of cells and body tissues. These are most popularly found in meat, fish and legumes.
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Fats- these provide energy, insulation and aid in the absorption of certain vitamins. These are found in foods such as fatty fish, as well as oils and nuts.
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Water- this is necessary for hydration, temperature regulation and many vital cell processes.
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Fibre- aids in digestion by provision of roughage. This prevents constipation. They can be found in whole grains, cereals and vegetables.
6 & 7. Vitamins and minerals-These are important for various biochemical processes. These are further described below:
| Vitamin | Function | Found in | Problems from Deficiency |
|---|---|---|---|
| A | Aids in healthy vision and skin health | Carrots, liver, green leafy vegetables | Night blindness and dry skin |
| B1 | Helps with respiration | Cereals | Beri-Beri |
| B12 | Formation of red blood cells and nervous system support | Meat, fish, dairy, eggs | Anemia, nerve damage, memory issues |
| C | Immune function and wound healing | Citrus fruits, tomatoes, strawberries | Scurvy |
| D | Bone health and calcium absorption | Milk, fatty fish, sunlight | Rickets in children, Osteoporosis in adults |
| K | Blood clotting | Green leafy vegetables | Prolonged bleeding and issues with blood clotting |
| Mineral | Function | Found in | Problems from Deficiency |
|---|---|---|---|
| Iron | Necessary for haemoglobin production, and thus important in the transport of oxygen across the body. | Green leafy vegetables and red meat | Anemia |
| Potassium | Important in the maintenance of a fluid balance, as well as important in nerve and muscle functioning | Bananas, oranges, and spinach | Muscle weakness and irregular heartbeat |
| Sodium | Important in the maintenance of a fluid balance, as well as important in nerve transmission | Table salt | Muscle cramps (Neurological issues can arise in rare cases) |
| Iodine | Critical in thyroid hormone production | Iodized salt, seafood | Goitre |
| Zinc | Aids in immune function and wound healing | Meat, shellfish, nuts | Stunted growth and delayed healing |
The Effect of Different Factors on Dietary Needs:
Age- young children require foods that provide high energy and protein for growth, whereas adults may require less calories, but would need more vitamins, such as calcium and Vitamin D, to prevent bone loss.
Sex- Males often require more calories due to higher muscle mass. However, females often need more iron to compensate for blood lost during the menstrual cycle.
Occupation- Workers involved in intense physical activity (e.g. labourers) would require more energy-dense foods as compared to sedentary workers who would need less calories.
Vegetarianism
Vegetarianism refers to a diet in which meat is not consumed, rather reliance is placed on plant-based foods.
While this may reduce the risk of cardiovascular diseases and lead to lower cholesterol levels, there is the risk of deficiencies in vitamins in iron, vitamin B12 as well as in protein.
Dietary Recommendations for treating and preventing Diabetes and Hypertension.
Diabetes-
1. Reduce intake of sugar and refined carbohydrates.
2. Increase intake of foods rich in fibre such as vegetables and whole grains.
3. Avoid foods that are processed and high in sugar.
4. Maintain a healthy weight through balanced calories consumption and exercise.
Hypertension-
1. Limit salt intake.
2. Avoid consumption of fast foods and processed foods.
3. Increase consumption of foods that are rich in potassium.
4. Maintain a healthy weight through balanced calories consumption and exercise.