ELC - Assignment Cover Sheet

Assignment Cover Sheet
Student Name: Arti Gupta

Student Number: 550477
Course: Diet and nutrition
Assignment NO: 1
Marking Criteria:
We expect the learners to write minimum one well expressed point in three lines against each
allocated mark. This means one needs to write 15 lines with 5 well expressed points to get high
grades for a 5 marks question.
For high grades use examples and illustrations where appropriate.
Question1: The energy requirements are different for different people. Why?
Answer: Energy is needed by the body to stay alive, grow, keep warm and move around. Energy
requirements vary from one individual to the next, depending on factors such as age, sex, body
composition and physical activity level. The actual amount of energy needed varies from person to
person and depends on their basal metabolic rate (BMR) and how active they are. Healthy eating for
kids means:
 four to six-year-olds require an average of 1,630 calories per day
 seven to ten-year-olds need 1,855 calories per day
 11 to 14-year-olds need 2,030 calories per day.
There is a slight increase in these figures for boys and a slight decrease for girls. Because they grow
rapidly, healthy eating for kids is essential and they need proportionately more nutrients than adults.
As they approach their teens, another growth spurt will signal a need for even more nutrients. Some
of the best of these are available in low calorie recipes.
Calorie Requirement for Young People in Their Mid to Late Teens Among 15-18-year-olds, the
average is 2,755 for boys and 2,110 for girls.
Low calorie recipes will deliver balanced, filling, and nutritious meals are needed to meet these
raised calorie requirements. Healthy eating for kids is very important at this time, especially since
teenagers
often develop a taste for fast food or even try experimenting with different food regimes. It is wise
for parents to keep an eye on girls, in particular, if they feel too much attention is being paid to
calories, or if they notice meals are being missed.
Adult Figures for Healthy Eating
Adult requirements vary according to age as well as height, weight, activity, and gender. An average
1,940 calories daily should be consumed by women and 2,550 by men. An adult male who takes little
or
no exercise and sits at a desk all day will obviously require many fewer calories than a man whose
job keeps him highly active or someone who works out at the gym.
Pregnant Women
In the case of a pregnant woman, there is no need to “eat for two”. A mother-to-be can increase her
daily average, however, to 2,400 calories. This will allow an extra serving or two of energy foods,
such as,
bread and cereals and extra glasses of milk, or their equivalent in yogurt or cheese, to make sure she
is getting enough protein and calcium. Low calorie versions of other foods in her diet will still deliver
enough nutrition.
Question2: What is BMI? And how can it be calculated?

Answer: BMI stands for Body Mass Index. It is a measure that allow us to check if we have healthy
weight for our height. It is not suitable for young children and older people. It is also not very useful
in persons who have high bulk mass.
Calculation of BMI:-
Take the weight in kgs and divide it by height in metres. Then divide the number again by height in
metres.
BMI = weight/height²
A BMI of less than 18.5 is considered underweight, a BMI between 18.5 and 25 is considered
healthy. A BMI of over 25 is considered as overweight. A BMI of over 30 is defined as obese.
Example:-
Weight =50kgs
Height = 158 cms
BMI calculation = 50 ÷ (1.58)² = 20.52
Assesment = healthy individual.
Question3: Define whole foods and also describe their importance in our diet.
Answer: Whole foods are the edible parts of foods that are as close to their natural state as possible
and are prepared in a way that retains enough nutritional value to be supportive of health.
Examples:- carrot, spinach, leafy green vegetables, cucumber, beetroot, apple, nuts and seeds.
Because they can be picked up and eaten in their natural forms.
Importance of having whole foods:-
There is reduced risk of heart diseases
Helps in regulating blood sugar levels
Maintains blood pressure level
Helps in leading a healthy lifestyle
Keeps us stress free
Healthy hair
Makes our bones stronger
Easy to make
Light in digestion.
Question4: What are refined foods? Are they nutritious? If not why?
Answer: Refined foods are those which have been processed so that most of their nutrients have
been stripped away from them. They are heavy to digest. They are highly processed with sugar,
sodium and fat. Sometimes manufacturers add sythetic vitamins and minerals to replace those lost
during processing but still they are a poor substiute for the original nutrients.
Example :- white rice, polished grains, refined oil etc.
They are not nutritious as they lack nutrients. They actually rob the body of its stored nutrients
inorder to make the energy required to digest them. They can lead to serious health issues like
diabetes mellitus, hypertension, obesity and various heart diseases.
Question5: What are micro-nutrients? And why our body needs them?
Answer: Micronutrients are those nutrients which are required daily in some quantities in milligrams
to micrograms. They include vitamins and certain minerals that enable the body to use the
macronutrients. These minerals are also called the trace minerals because the body needs only very
small amounts.
Examples:- vitamin A, vitamin B complex, vitamin C, vitamin D, Vitamin E, Vitamin K, calcium,
magnesium, zinc, iron etc.
Each vitamin plays an important role in the body, and not getting enough of them can cause health
problems and disease.
Vitamins are necessary for energy production, immune function, blood clotting and other functions.
Vitamins may lower the risk of lung and prostate cancer, and they’re powerful antioxidants. Vitamins
like vitamin C boost the immune system and help the body heal.
Much like vitamins, minerals help support the body. They’re essential for many body functions
including building strong bones and teeth, regulating your metabolism, and staying properly
hydrated. In addition to strengthening bones, calcium helps with nerve signal transmission,
maintaining healthy blood pressure, and muscle contraction and relaxation. Iron supports your red
blood cells and hormone creation, while zinc boosts your immune system and wound healing.
Student Statement:
By submitting this assignment, I confirm that this is my own work.
Student Signature Arti gupta Date 26 june 2020
For Tutor / Assessor Use Only

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Assignment Cover Sheet

Student Name: Arti Gupta

For high grades use examples and illustrations where appropriate.

 four to six-year-olds require an average of 1,630 calories per day

 seven to ten-year-olds need 1,855 calories per day

 11 to 14-year-olds need 2,030 calories per day.

Question2: What is BMI? And how can it be calculated?

Student Signature Arti gupta Date 26 june 2020

For Tutor / Assessor Use Only

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