GCSE Food Preparation and Nutrition OCR

The Relationship between Diet and Health

The Relationship between Diet and Health

Dietary Components and Their Role

• We all need to consume certain macronutrients: carbohydrates, proteins, and fats. These macronutrients provide us with the energy (calories) our bodies need to function.
• There are also micronutrients which we need in smaller amounts: these include vitamins and minerals.
• Water is a vital nutrient, making up about 60% of our bodies. It has numerous roles including maintaining body temperature and aiding digestion.

Balanced Diet

• A balanced diet involves consuming the right quantities of various food groups.
• It supports overall health and helps prevent diseases such as obesity, heart diseases, type 2 diabetes, tooth decay and some cancers.
• The Eatwell Guide by Public Health England gives us a good idea of how to balance our meals to obtain all necessary nutrients.

Malnutrition

• Malnutrition refers to any condition caused by excess or deficient food energy or nutrient intake.
• Undernutrition leads to weight loss, and in severe cases, can lead to diseases like kwashiorkor (protein deficiency) or rickets (vitamin D deficiency).
• Overnutrition usually results in overweight and obesity, increasing the risk of various health issues such as heart disease, high blood pressure and type 2 diabetes.

Special Dietary Needs

• Some individuals may require a modified diet due to a variety of factors including illnesses, allergies, pregnancy, age, or lifestyle choices (like vegetarianism).
• They may need more or less of certain nutrients, or might have to avoid certain foods completely.

Importance of Fibre in Diet

• Dietary fibre helps maintain a healthy digestive system. It might help reduce the risk of heart disease, type 2 diabetes, and some cancers.
• Good sources include starchy foods (particularly wholegrain varieties), fruits and vegetables, and beans and lentils.

Salt and Health

• While a small amount of salt is necessary for body functions, excess intake can raise blood pressure, which increases the risk of heart disease and stroke.
• Nutrition labels often use high, medium, and low summaries for salt: high is more than 1.5g salt per 100g (or 0.6g sodium), low is 0.3g salt or less per 100g (or 0.1g sodium).

Sugar and Health

• Sugar is a type of carbohydrate. When eaten in excess, it can contribute to weight gain, tooth decay and increase the risk of heart disease.
• Aim to limit consumption of foods and drinks high in sugars (e.g., sugary fizzy drinks, alcoholic drinks, sugary breakfast cereals, cakes, biscuits, and some types of yoghurt).

Alcohol and Health

• Alcohol is a source of additional calories and when consumed in excess, can lead to weight gain, liver disease, certain types of cancer, and other health issues.
• The UK Chief Medical Officer’s advice is to drink no more than 14 units of alcohol a week, spread evenly over 3 or more days.