6.

4 Balanced diet

Why should we eat a variety of food every

day?

Grains Cheese

Fruits

Nuts Meat

Aristo 6.1 6.2 6.3 6.4 ◄ 1 ►

6.4 Balanced diet

Why should we eat a variety of food every

day?
• different foods contain different types of food
substances
in varying amounts
• by eating a single type of food:
impossible to fulfill our daily nutritional
requirement

Aristo 6.1 6.2 6.3 6.4 ◄ 2 ►

6.4 Balanced diet

What is a balanced diet (均衡飲食)?

• contains all the food
substances
right amounts and proportions
• provides us with enough energy and nutrients
for body functions and daily activities

Aristo 6.1 6.2 6.3 6.4 ◄ 3 ►

6.4 Balanced diet

What is a balanced diet (均衡飲食)?

The food pyramid
Fat, oil, salt and sugars
(食物金字塔)
Milk, soy milk and Meat, fish, eggs
dairy products and beans

Fruits Vegetables

Grains
6-8 glasses
of fluid

Aristo 6.1 6.2 6.3 6.4 ◄ 4 ►

6.4 Balanced diet

What is a balanced diet (均衡飲食)?

Eat the least

Eat the most

Aristo 6.1 6.2 6.3 6.4 ◄ 5 ►

6.4 Balanced diet

Why do we need the energy obtained from

diet?
energy from food is needed for:
1. maintaining metabolism
(including growth)
2. muscle contractions
when performing
physical activities

Aristo 6.1 6.2 6.3 6.4 ◄ 6 ►

6.4 Balanced diet

Why do we need the energy obtained from

diet?
3. generating heat to keep our body temperature
constant

Aristo 6.1 6.2 6.3 6.4 ◄ 7 ►

6.4 Balanced diet

How much energy and nutrients do we need?

• the exact amounts required vary from
person to person.
(i.e. have different dietary requirements)
• factors affecting:

Age Gender and body size

Level of physical
Body status
activity
Aristo 6.1 6.2 6.3 6.4 ◄ 8 ►
6.4 Balanced diet

Factors affecting the dietary requirement

Who has a higher energy requirement per
unit body mass, adults or children?

Aristo 6.1 6.2 6.3 6.4 ◄ 9 ►

6.4 Balanced diet

Factors affecting the dietary requirement -

1. Age
Children:
higher energy requirement per unit body mass
• stage of rapid growth
high metabolic rate

Aristo 6.1 6.2 6.3 6.4 ◄ 10 ►

6.4 Balanced diet

Factors affecting the dietary requirement -

1. Age
Children:
higher energy requirement per unit body mass
• larger surface area to volume ratio
lose heat faster

Aristo 6.1 6.2 6.3 6.4 ◄ 11 ►

6.4 Balanced diet

Factors affecting the dietary requirement -

1. Age
Diet for children
• relatively large amounts of energy-rich foods
e.g. carbohydrates
• more proteins
to form new body cells

Aristo 6.1 6.2 6.3 6.4 ◄ 12 ►

6.4 Balanced diet

Factors affecting the dietary requirement -

1. Age
Diet for children
• more calcium and vitamin D
to form strong bones and teeth
• more iron
to form red blood cells

Aristo 6.1 6.2 6.3 6.4 ◄ 13 ►

6.4 Balanced diet

Factors affecting the dietary requirement

How do males and females differ in their
dietary requirement?

Aristo 6.1 6.2 6.3 6.4 ◄ 14 ►

6.4 Balanced diet

Factors affecting the dietary requirement -

2. Gender and body size
Males
•generally larger body size
•more muscle mass
•higher metabolic rate
Diet for males:
•need more energy and
proteins

Aristo 6.1 6.2 6.3 6.4 ◄ 15 ►

6.4 Balanced diet

Factors affecting the dietary requirement -

2. Gender and body size
Females
• usually higher percentage of body fat
more insulated
need less energy to
maintain body
temperature

Aristo 6.1 6.2 6.3 6.4 ◄ 16 ►

6.4 Balanced diet

Factors affecting the dietary requirement -

2. Gender and body size
Diet for females:
• more iron
to compensate iron lost each month in
menstrual blood

Aristo 6.1 6.2 6.3 6.4 ◄ 17 ►

6.4 Balanced diet

Factors affecting the dietary requirement

Who need more energy from their diet, a
construction worker or an office worker?

Aristo 6.1 6.2 6.3 6.4 ◄ 18 ►

6.4 Balanced diet

Factors affecting the dietary requirement -

3. Level of physical activity
people performing heavy physical activities:
•e.g. construction worker, a professional athlete
•need more energy from diet

Aristo 6.1 6.2 6.3 6.4 ◄ 19 ►

6.4 Balanced diet

Factors affecting the dietary requirement -

3. Level of physical activity
Diet :
• rich in carbohydrates
to provide energy for
muscle contractions
• rich in proteins
for building muscles

Aristo 6.1 6.2 6.3 6.4 ◄ 20 ►

6.4 Balanced diet

Factors affecting the dietary requirement

What are the special dietary requirements
for pregnant women?

Aristo 6.1 6.2 6.3 6.4 ◄ 21 ►

6.4 Balanced diet

Factors affecting the dietary requirement -

4. Body status
Diet for pregnant women:
• more carbohydrates, proteins, and a range of
vitamins and minerals
support growth and
development of foetus

Aristo 6.1 6.2 6.3 6.4 ◄ 22 ►

6.4 Balanced diet

Factors affecting the dietary requirement -

4. Body status
Diet for breast-feeding mothers:
• more nutrients
for milk production
• drink enough water
• less tea or coffee
• no alcoholic beverages

Aristo 6.1 6.2 6.3 6.4 ◄ 23 ►

 6.4 Balanced diet

Daily dietary requirement for different people

Age Calcium
Energy (kcal) Protein (g) Iron (mg)
range (mg)
(years) M F M F M /F M F
Males need more
1 to 3 1000–1400 1000–1400 13 13 700 7 7
energy than females
4 to 8 1400–1600 1400–1600 19 19 1000 10 10
9 to 13 1800–2200 1600–2000 34 34 1300 8 8
14 to 18 2400–2800 2000 52 46 1300 11 15
19 to 30 2600–2800 2000–2200 56 46 1000 8 18
31 to 50 2400–2600 2000 56 46 1000 8 18
50+ 2200–2400 1800 56 46 1200 8 8
Data source: Dietary guidelines for Americans 2015–2020 (8th Edition) (USDA and HHS, The United States of America,
2015)
Aristo 6.1 6.2 6.3 6.4 ◄ 24 ►
 6.4 Balanced diet

Daily dietary requirement for different people

Age Calcium
Energy (kcal) Protein (g) Iron (mg)
range (mg)
(years) M F M F M /F M F
Males need more
1 to 3 1000–1400 1000–1400 13 13 700 7 7
protein than females
4 to 8 1400–1600 1400–1600 19 19 1000 10 10
9 to 13 1800–2200 1600–2000 34 34 1300 8 8
14 to 18 2400–2800 2000 52 46 1300 11 15
19 to 30 2600–2800 2000–2200 56 46 1000 8 18
31 to 50 2400–2600 2000 56 46 1000 8 18
50+ 2200–2400 1800 56 46 1200 8 8
Data source: Dietary guidelines for Americans 2015–2020 (8th Edition) (USDA and HHS, The United States of America,
2015)
Aristo 6.1 6.2 6.3 6.4 ◄ 25 ►
 6.4 Balanced diet

Daily dietary requirement for different people

Age Calcium
Energy (kcal) Protein (g) Iron (mg)
range (mg)
(years) M
Children Fneed more
M F M /F M F
1 to 3 1000–1400 1000–1400
calcium 13
than adults 13 700 7 7
4 to 8 1400–1600 1400–1600 19 19 1000 10 10
9 to 13 1800–2200 1600–2000 34 34 1300 8 8
14 to 18 2400–2800 2000 52 46 1300 11 15
19 to 30 2600–2800 2000–2200 56 46 1000 8 18
31 to 50 2400–2600 2000 56 46 1000 8 18
50+ 2200–2400 1800 56 46 1200 8 8
Data source: Dietary guidelines for Americans 2015–2020 (8th Edition) (USDA and HHS, The United States of America,
2015)
Aristo 6.1 6.2 6.3 6.4 ◄ 26 ►
 6.4 Balanced diet

Daily dietary requirement for different people

Age Calcium
Energy (kcal) Protein (g) Iron (mg)
range (mg)
(years) M F
Females needMmore F M /F M F
1 to 3 1000–1400 iron
1000–1400 13
than males 13 700 7 7
4 to 8 1400–1600 1400–1600 19 19 1000 10 10
9 to 13 1800–2200 1600–2000 34 34 1300 8 8
14 to 18 2400–2800 2000 52 46 1300 11 15
19 to 30 2600–2800 2000–2200 56 46 1000 8 18
31 to 50 2400–2600 2000 56 46 1000 8 18
50+ 2200–2400 1800 56 46 1200 8 8
Data source: Dietary guidelines for Americans 2015–2020 (8th Edition) (USDA and HHS, The United States of America,
2015)
Aristo 6.1 6.2 6.3 6.4 ◄ 27 ►
6.4 Balanced diet

Balanced diet
• supplies enough nutrients and energy
• maintain good health

Aristo 6.1 6.2 6.3 6.4 ◄ 28 ►

6.4 Balanced diet

Balanced diet
• energy intake = energy output
• body weight will remain more or less the same

energy balance

energy expended
energy intake
for metabolism and
from diet
daily activities

Aristo 6.1 6.2 6.3 6.4 ◄ 29 ►

6.4 Balanced diet

How does an improper diet affect our health?

• lead to malnutrition causes health problems

Malnutrition
(營養不良)

1. Undernutrition 2. Overnutrition
(營養不足) (營養過剩)

Aristo 6.1 6.2 6.3 6.4 ◄ 30 ►

6.4 Balanced diet

1. Undernutrition
• energy intake from food < energy output

energy balance
weight loss
energy expended
energy intake
for metabolism and
from diet
daily activities

Aristo 6.1 6.2 6.3 6.4 ◄ 31 ►

6.4 Balanced diet

1. Undernutrition
• break down energy reserves to release energy
glycogen stored in the liver and skeletal
muscles used up
fat under the skin and around internal
organs is then metabolized
causes weight loss

Aristo 6.1 6.2 6.3 6.4 ◄ 32 ►

6.4 Balanced diet

1. Undernutrition
• if starvation continues:
start to use proteins (particularly those in
muscles) as energy source
severe deficiency of protein causes
kwashiorkor (蛋白缺乏症)

Aristo 6.1 6.2 6.3 6.4 ◄ 33 ►

6.4 Balanced diet

1. Undernutrition
children with kwashiorkor:
•stunted growth
•anaemia
•hair loss
•swollen belly

swollen belly:
tissue fluid
accumulates in
the abdomen
Aristo 6.1 6.2 6.3 6.4 ◄ 34 ►
6.4 Balanced diet

2. Overnutrition
• energy intake from food > energy output
eat too much or lack sufficient physical
activity

energy balance
weight gain
energy expended
energy intake
for metabolism and
from diet
daily activities

Aristo 6.1 6.2 6.3 6.4 ◄ 35 ►

6.4 Balanced diet

2. Overnutrition
• excess energy stored as fat
causes weight gain
• body weight exceeds normal range: overweight
• seriously overweight: obese

Aristo 6.1 6.2 6.3 6.4 ◄ 36 ►

6.4 Balanced diet

2. Overnutrition
health problems caused by obesity:
• high blood pressure
• heart disease
• diabetes
• gallstones
• serious damage to joints

Aristo 6.1 6.2 6.3 6.4 ◄ 37 ►

6.4 Balanced diet

2. Overnutrition
determine whether a person is overweight or
obese:
•calculate the body mass index (BMI)

weight (kg)
BMI =
height2 (m2)

Aristo 6.1 6.2 6.3 6.4 ◄ 38 ►

6.4 Balanced diet

2. Overnutrition

for Asian adults:

BMI Classification
< 18.5 underweight
18.5 - 22.9 normal
23.0 - 24.9 overweight
> 25 obese

Aristo 6.1 6.2 6.3 6.4 ◄ 39 ►

6.4 Balanced diet

Worked example 6.1

Sam is a primary six student. He has lunch in school
every day. His typical lunch choice is a box of fried
rice with pork chop and onion and two cans of soft
drink. The bar chart below shows the nutritional
composition of his lunch.

Aristo 6.1 6.2 6.3 6.4 ◄ 40 ►

6.4 Balanced diet

Worked example 6.1

Percentage of food substance by weight

100%
90% substance Z
80% protein
70% lipids
60% carbohydrates
50% water, minerals
and vitamins
40%
30%
20%
10%
0%
P Q onion soft drink
Food items

Aristo 6.1 6.2 6.3 6.4 ◄ 41 ►

6.4 Balanced diet

Worked example 6.1

(a) Which bar, P or Q, represents pork chop?
Explain your answer. (2 marks)

Bar P represents pork chop. (1)

Pork contains protein, lipids and water but do
not contain carbohydrates. (1)

Aristo 6.1 6.2 6.3 6.4 ◄ 42 ►

6.4 Balanced diet

Worked example 6.1

(b) (i) What is food substance Z? (1 mark)
(ii) Explain the importance of this food substance
to health. (2 marks)
(i) Dietary fibre (1)
(ii) Dietary fibre stimulates peristalsis of the
digestive tract, (1)
thus helping faeces pass out of the body
more easily / preventing constipation. (1)

Aristo 6.1 6.2 6.3 6.4 ◄ 43 ►

6.4 Balanced diet

Worked example 6.1

(c) Sam is overweight. Explain how the above lunch
choice contributes to his weight problem.(3
marks)
Sam’s lunch choice contains a large proportion
of energy-rich substances such as carbohydrates
and lipids. (1)
When Sam’s energy intake is greater than his
energy output, (1)
the excess energy will be stored as body fat. (1) This
causes weight gain.
Aristo 6.1 6.2 6.3 6.4 ◄ 44 ►
6.4 Balanced diet

Worked example 6.1

(c) Sam is overweight. Explain how the above lunch
choice contributes to his weight problem.(3
marks)

To explain weight gain or weight loss,

remember to state clearly the effect of
energy input and output.

Aristo 6.1 6.2 6.3 6.4 ◄ 45 ►

6.4 Balanced diet

1. A balanced diet contains all of the food

substances in the right amounts and
proportions
. It provides us with enough energy
and nutrients for body functions and daily
activities.

Aristo 6.1 6.2 6.3 6.4 ◄ 46 ►

6.4 Balanced diet

2. The food pyramid shows the types and

relative amounts of foods needed for a balanced
diet.
3. Dietary requirements depend on a number of
age gender
factors such as , ,daily activities
and body status.

Aristo 6.1 6.2 6.3 6.4 ◄ 47 ►

6.4 Balanced diet

4. An improper diet can result in malnutrition

which causes many health problems:
• Undernutrition may lead to weight loss and
deficiency diseases such as kwashiorkor .
• Overnutrition may lead to weight gain,
obesity
causing overweight and .

Aristo 6.1 6.2 6.3 6.4 ◄ 48 ►

6.4 Balanced diet

1. Which of the following factors need to be

considered when planning a balanced diet for a
person?
(1) age of the person
(2) daily activity of the person
(3) climate where the person lives
A. (1) only B. (1) and (2) only
C. (2) and (3) only D. (1), (2) and (3) only
D
Aristo 6.1 6.2 6.3 6.4 ◄ 49 ►
6.4 Balanced diet

2. Which of the following correctly lists the diet that

is linked with constipation and obesity?
Constipation Obesity
A. high-salt diet high-energy diet
B. low-fibre diet high-salt diet
C. high-energy diet high-fibre diet
D. low-fibre diet high-energy diet
D
Aristo 6.1 6.2 6.3 6.4 ◄ 50 ►