Entry for the Bill Bryson Competition 2013

1. STAYING HEALTHY
How to have a balanced and healthy diet
By Alice M

2. What is a balanced diet?
A balanced diet is needed to stay healthy. A
balanced diet is a diet with a combination of the
right amount of different types of food we eat
with the right amount of exercise.
For a balanced diet, you need the right amount of
carbohydrates, proteins, fats, minerals, vitamins
and fibre.

3. CARBOHYDRATES

4. An introduction to carbohydrates
Carbohydrates are important nutrients for us
because they are most important source of
energy for your body.
Between 45% and 65% of your diet should be
carbohydrates.

5. The 2 Types of Carbohydrate
There are two types of carbohydrates: simple
sugars and complex carbohydrates. They are
different because have different chemical
structures.

6. Simple sugars
Simple sugars are found naturally in fruits, milk
and dairy foods. The simple sugar in fruit is
called fructose and the simple sugar in milk and
dairy products is called lactose.
Simple sugars can also be processed and these
processed simple sugars are found in foods such
as biscuits, chocolate and jelly. Too much of
these can cause tooth decay.

7. Foods with Natural
Simple Sugars
Simple Sugars
Fruits - contain
fructose
Milk - contains
lactose
Dairy foods

8. Foods with Processed
Simple Sugars
Simple Sugars
Biscuits
Chocolate
Jelly

9. Complex carbohyrates
Complex carbohydrates are starchy foods which
can also be found naturally and after being
processed. Naturally they are found many foods
such as bananas, beans, root vegetables, nuts,
oats, and wholemeal breads, cereals, flour and
pasta. When processed they are found in biscuits,
cakes, pizza and white breads, flour, pasta and
rice. Complex carbohydrates also tend to contain
much fibre.

10. Foods with Natural
Complex Carbohydrates
Complex Carbohydrates
Bananas
Who lemeal breads,
flo ur, pasta and
cereals
Root vegetables

11. Foods with Processed
Complex Carbohydrates
Complex Carbohydrates
Cakes and
biscuits
White breads, flour,
pasta and rice
Pizza

12. The differences between simple sugars and
complex carbohydrates
The main difference between the two carbohydrate
types is that simple sugars have simple chemical
structures while complex carbohydrates have complex
chemical structures. Simple sugars are either made up
of one or two sugars while complex carbohydrates.
For example, glucose is just one sugar while another
sugar called sucrose is made up of only two sugars
(fructose and glucose). Complex carbohydrates are
made up of 3 or more sugars so have more complex
structures. Because they are made up of more sugars,
they take longer to digest.

13. Why are carbohydrates
important?
All carbohydrates form a sugar called glucose
when broken down by the digestive system. The
glucose is transported throughout the body via
blood and taken in by cells for energy. This
energy is used for essential functions such as
respiration, the heart beating, digesting of food
and moving around.

14. How much carbohydrate
should be eaten?
As said before, 45-65% of your diet should be
carbohydrates.
So, for a person a that is meant to eat around
2000 calories a day (calories are in food and each
calorie is a unit of energy at around 4 joules)
around 900-1300 of these calories should be
carbohydrates.

15. PROTEINS

16. An introduction to proteins
Proteins are very important for the body and
every single cell contains protein. Skin, organs,
muscles and glands all contain lots of protein. It
is found in all bodily fluids except bile and urine.
Proteins are important because they give the
body 10-15% of its dietary energy. Proteins are
also used by the body for growth and repair.

17. The two types of protein
There are two types of protein: animal proteins and plant proteins.
Animal proteins are also called first-class proteins while plant proteins
are also called second-class proteins.
When proteins are digested, organic compounds called amino acids are
left. Amino acids can be found in the animals and plants we eat. Sources
of animal proteins include meats, fish, milk and eggs. Sources of plant
proteins include soy, beans, legumes, and some grains (such as wheat
germ).
The difference between animal proteins and plant proteins is that plant
proteins contain amino acids that can be produced by the body while
animal proteins contain amino acids that cannot be produced by the
body, and thus must be supplied with food. Animal proteins contain
amino acids called essential amino acids while plants contain non-
essential amino acids.

18. Other facts about proteins
Too much meat (which is high in protein)
consumed can lead to high cholesterol, gout and
strain on the kidneys.
An extreme protein deficiency results in
kwashiorkor.
Vegetarians are still able to get enough proteins
by eating a wide variety of plant proteins.

19. Sources of
animal proteins
animal proteins
Meats
Fish Milk and eggs

20. Sources of
plant proteins
plant proteins
Soy
Some grains
Beans and legumes

21. How much protein should be
eaten?
There is an equation for the amount of protein that should be
eaten daily:
amount of protein needed in g = 0.6 x body mass in kg
So for an adult that weighs 60kg:
0.6 x 60 = 36g
An adult weighing 60 kilograms should eat 36 grams of
protein daily.
The estimated recommended daily amount for protein may
vary depending on your age, if you’re pregnant and lactation.

22. FATS

23. An introduction to fats
Fats are used to supply and store energy. They are required
to produce all membranes. Fats provide a lot of energy
with each gram containing 9 calories.
Fats are important because some vitamins are fat-soluble.
This means that if you do not consume fat in your diet,
these vitamins won’t be able to be absorbed by the body.
Vitamins A, D, E and K are fat-soluble.
Fats are also important because they form a layer between
the skin and muscle as an energy store. This insulates the
body, acts as a waterproof layer and protects the organs.

24. Saturated fats and
unsaturated fats
There are two types of fats: saturated fats and unsaturated fats.
Saturated fats are normally solid at room temperature while unsaturated
fats are normally liquid at room temperature. Unsaturated fats spoil more
quickly than saturated fats.
Unsaturated fats are considered healthier than saturated fats.
Eating too much saturated fats can lead to high amounts of cholesterol in
the blood (atherosclerosis) with an increased risk for heart disease.
Saturated fats are usually found in animal sources including butter, hard
margarine, cheese, whole milk as well as anything that contains these
(cakes, chocolates etc.).

25. Foods with saturated and
unsaturated fats
Saturated Fats Unsaturated Fats
Butter
Coconut oil
Whole milk and cheese
Peanut butter
margarine
Vegetable oil and fish oil
Avocado
Soybean oil

26. Foods with
saturated fats
saturated fats
Whole milk Butter
Peanut butter

27. Foods with
unsaturated fats
unsaturated fats
Soybean oil
Avocado
Olive oil

28. How much fats should be
eaten?
Your diet should consist of no more than 10% of
saturated fats and 30% of unsaturated fats. So
for someone that eats 2,000 calories a day,
should eat no more than 200 calories of
saturated fats daily and therefore no more than
22.2 grams of fat daily (there are 9 calories in
each gram of fat). This also means you should eat
no more than 600 calories of unsaturated fats
daily which equals 66.6 grams of unsaturated
fats.

29. MINERALS

30. An introduction to minerals
Minerals are needed for strong bones and teeth,
turning food into energy and controlling body
fluids inside and outside cells.
Minerals can be found in foods such as meat,
cereals, bread, fish, milk and dairy, fruit and
vegetables and nuts. Examples of minerals
include calcium and iron.
Some examples of essential minerals are
described in the following slides.

31. Calcium
Calcium is needed for strong bones and
teeth, the regulation of muscle
contractions and is involved in the
clotting of the blood.
A deficiency in calcium results in rickets.
Excessive amounts of calcium in the diet
can cause stomach pains and diarrhoea.
Calcium can be found in foods including
dairy foods, green, leafy vegetables (e.g.
cabbage and broccoli) excluding
spinach, tofu, soya beans, nuts.
Adults need 700mg of calcium daily.

32. Iron
Iron helps in the production of
red blood cells.
A lack of iron leads to iron
deficiency anaemia. Too much
iron causes constipation, nausea,
vomiting and stomach pains.
Sources of iron include liver,
meat, beans, nuts, dried fruits,
wholegrains and most dark green,
leafy vegetables (e.g. watercress
and curly kale).
Daily men should eat 8.7mg while
women should eat 14.8mg.

33. Magnesium
Magnesium helps turn eaten food
into energy as well as making sure
the parathyroid glands work
normally.
Too much magnesium results in
diarrhoea.
Magnesium can be found in green
leafy vegetables (e.g. spinach),
brown rice, nuts, bread, fish, meat
and dairy.
Daily men should consume
300mg of magnesium while
women should consume 270mg.

34. Potassium
Potassium aids in controlling the
balance of fluids in the body and
possibly helps lower blood pressure.
Sources of potassium include fruits
(especially bananas), vegetables,
pulses, nuts, seeds, milk, fish,
shellfish, beef, chicken, turkey and
bread.
Too much potassium causes stomach
pain, nausea and diarrhoea.
Daily adults should take 3,500mg of
potassium.

35. VITAMINS

36. An introduction to vitamins
Vitamins are needed in the diet because they
allow the body to perform chemical reactions
that produce hormones, to produce energy and
to stay healthy.

37. An introduction to vitamins
There are two types of vitamins: fat-soluble and water-soluble.
When you eat fat-soluble vitamins, they get stored in liver and fatty
tissues for future use. Therefore, you do not need to eat vitamins every
day. Excessive fat-soluble vitamins can be harmful.
Water soluble vitamins cannot be produced by the body and so need to
be eaten frequently. The body does not store water-soluble vitamins, so
generally too much is not harmful as the excess is urinated.
The fat-soluble vitamins are vitamins A, D, E and K while the water-
soluble vitamins are all the B vitamins, vitamin C and folic acid.
Fat-soluble vitamins can be found in animal fats (butter, lard etc.),
dairy, vegetable oils, liver and oily fish, while water-soluble vitamins
can be found in fruit, vegetables and grains.

38. Foods with fat-soluble
vitamins
vitamins
Vegetable oils
Animal fats Dairy

39. Foods with
water-soluble vitamins
water-soluble vitamins
Vegetables
Fruits
Grains

40. Examples of vitamins
Vitamin A is needed to see in dim light and a lack of it
causes night blindness.
Vitamin C makes connective tissue and a lack of it causes
scurvy. This results in bleeding gums. It is found in citrus
fruits (lemons, limes, oranges) and green vegetables.
Vitamin D helps absorb calcium ions from the intestine
and a lack of it causes rickets (same as calcium
deficiency). Vitamin D can be made by the body in the
skin if sunlight is present. It is found in milk and fish oil.

41. FIBRE

42. An introduction to fibre
Having a good amount of fibre in your diet can help
prevent heart disease, diabetes, weight gain, some
cancers as well as improving overall digestive
health.
Fibre can only be found in plant sources. Dairy
products, meats and fish do not contain fibre.
People should aim to eat at least 18 grams of fibre
every day, although 16-24 grams is a healthy range.
(This can vary if you have a digestive disorder)

43. Soluble fibre and insoluble
fibre
The main difference is that soluble fibre can be
digested by the body whilst insoluble fibre can’t. Both
types are healthy.
Soluble lowers cholesterol levels and controls blood
sugar while insoluble fibre helps the bowels pass food
and prevents constipation.
Soluble fibre can be found in fruits, oats, barley, rye,
root vegetables and golden linseeds. Foods containing
insoluble fibre include wholemeal bread, bran,
cereals, nuts and seeds.

44. Foods with
soluble fibre
soluble fibre
Fruits
Root vegetables
Golden linseeds

45. Foods with
insoluble fibre
insoluble fibre
Wholemeal bread
Nuts and seeds
Cereals

46. WHY IS A BALANCED
DIET IMPORTANT?

47. A balanced diet is important because
it will keep you healthy. It provides
you body with the right nutrition so
it can function properly. A lack of
the right nutrients can lead to many
problems such as being tired and
diseases. Eating healthily will help
you to live longer.

48. Sources
http://www.mayoclinic.com/health/carbohydrates/MY01458/NSECTIONGROUP=2
http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/carbohydrates.htm
http://www.nlm.nih.gov/medlineplus/carbohydrates.html
http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm
http://www.bbc.co.uk/health/treatments/healthy_living/nutrition/healthy_protein.shtml
http://www.bbc.co.uk/health/treatments/healthy_living/nutrition/healthy_fatsugar.shtml
http://www.nhs.uk/conditions/vitamins-minerals/Pages/vitamins-minerals.aspx
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Calcium.aspx
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx
http://www.nhs.uk/chq/pages/1141.aspx?categoryid=51