Public Health - Unit 3 : Nutrition - Planning a Diet - Diets for Individual Needs - Health Pregnancy Diet - Diets for Athletes - By Microbiology Doctor dr (doctor-dr)(doctor_dr)
Diets for Individual Needs
Individual nutritional requirements differ. An athlete in training need more calories than someone who just walks for a few minutes each day. A pregnant lady need additional nutrition to satisfy her own and her baby's requirements. Certain illnesses necessitate strict dietary restrictions. This indicates that you should stick to the diet that is ideal for you rather than your closest buddy.
Diets for Athletes
Physical exercise that is intense needs greater energy. For example, a football player may require 15% more Calories per day than a less active individual of the same age, weight, and body type. Teenagers who are really active should eat the same range of meals as nonathletes. They should, however, eat just in proportion to their size and activity level. Complex carbs are an excellent source of energy.
When exercising, drink plenty of water. Drink two glasses of water 15 to 30 minutes before you begin your exercise in hot conditions. Replace lost fluids by drinking big amounts of water every 15 to 30 minutes while exercising.
Perspiration causes salt loss. Salt in your diet usually compensates for any sodium loss. Salt pills should only be taken if a doctor recommends them. Excessive sweating also depletes potassium levels in the body. High potassium meals, such as milk, yoghurt, meats, cereals, dried fruits, and vegetables, can be used to replenish this mineral.
The body's demand for thiamine, riboflavin, and niacin can be increased by exercise. These are the vitamins required for energy release and use. They may be found in the Meat-Poultry-Fish-Beans Group as well as the Milk-Cheese Group of meals.
Figure 9-1 How many calories do you use in ten minutes or activity?
Diets for Pregnant Women
The diet of a pregnant woman is critical to the health of both her baby and herself. The infant is rapidly developing and forming tissues. To ensure that her kid grows properly, the mother must provide all of the baby's nutrition. Protein, calcium, phosphorus, magnesium, and folic acid are all in high need at this time. A mother who is malnourished will have a smaller, less healthy baby. She may also cause herself damage. If mother doesn't receive enough calcium, for example, the body will supplement the infant with calcium from its own stores. This might cause the mother's bones and teeth to deteriorate.
To get more of these nutrients, an adult woman who currently eats a well-balanced diet will only need to make minor modifications to her diet. Calorie requirements rise by 15%, or roughly 300 calories per day. All calories should come from foods from the Four Food Groups that have a high nutritional density. Increase the amount of liquids consumed by a pregnant woman by consuming more water, milk, and fruit and vegetable juices. Caffeine, alcohol, and aspirin are all medications she should avoid. Her doctor will most likely recommend that she take a vitamin and mineral supplement.
Pregnant teens have a unique dietary challenge. The pregnant adolescent is still developing. She must satisfy both her own and her child's developmental requirements. As a result, it's critical that she eats a wide variety of nutritious meals. Her and her child's health may be permanently harmed as a result of poor nutrition.
Breast-feeding has the same dietary requirements as pregnancy, although they are higher. If a mother decides to breastfeed her kid, she will need to consume 500 calories per day more than she did before becoming pregnant. She need around three quarts of liquids each day, including one quart of milk.
Figure 9-2 Eating a well-balanced diet during pregnancy helps ensures a healthy baby.
Low-Sodium Diets
Hypertension is a condition that occurs when blood pressure in the blood vessels is too high. It can cause heart and renal problems, as well as stroke. Too much salt in the diet is typically linked to high blood pressure. Reduced salt consumption and, if necessary, blood pressure-lowering medicines are used to treat hypertension. Obese people with hypertension are advised to lose weight.
Cutting less on added salt is the first step toward lowering sodium levels in the diet. Sodium chloride is found in table salt. Remove the salt shaker off the kitchen counter. Other spices, such as lemon, basil, or garlic, can be used instead. If you're eating out, request that your dish be cooked without salt. Choose grilled meats or seafood, then season with lemon or lime.
These efforts may not be sufficient. Sodium is concealed in almost all processed foods. Processed foods typically contain sodium phosphate, sodium nitrate, and sodium sulphate, as well as sodium chloride, according to product labels. On the label, look for processed goods that indicate "no salt added" or "low sodium." Processed meats and cheeses, pickles, salted almonds, pretzels, and potato chips should all be avoided.
Diets for Diabetes
Diabetes mellitus [dy uh BEE tis muh LY tus] is a disorder in which the body is unable to utilise carbohydrates, resulting in high blood sugar levels. Most people's bodies turn carbs into glucose, a simple sugar, when they eat them. Insulin is a hormone that transfers glucose from the bloodstream to the cells. The body utilises glucose for fast energy if insulin is available in the correct levels. Glucose that isn't used right away is saved for subsequent use.
The body has little or no natural insulin in diabetes mellitus. Glucose builds up in the blood when insulin is absent. The body excretes glucose as waste in the urine, leaving the cells without the energy they require. A diabetic coma can develop from a critically high blood glucose level if there is no insulin available.
Diabetes affects one out of every 1000 persons under the age of seventeen. Adults, particularly obese adults, are at risk of developing diabetes. Diabetes need careful medical monitoring. Although no solution has yet been discovered, regular insulin injections and a specific diet can help young individuals manage their diabetes. Adults with diabetes are generally treated with a weight-loss regimen and, in some cases, medication.
A healthy diet helps diabetic people maintain a healthy blood glucose level. Dietary fibre and complex carbs should be abundant, but cholesterol and fats should be limited. People with diabetes should avoid foods that are rich in sugar. This might result in a fast spike in blood glucose levels. Food must be consumed at regular intervals and in roughly equal quantities. Diabetics often consume three normal meals each day, as well as two or three snacks. Many diabetics also engage in frequent physical activity.
Diets for Hypoglycemia
Hypoglycemia, also known as low blood sugar (hy poh gly SEE mee uhl), is a condition caused by the body producing too much insulin. A hypoglycemic individual may feel dizzy, thirsty, hungry, and weak many hours after eating. Sugary foods tend to trigger a response that lasts for several hours after consumption. Hypoglycemia is frequently managed by eating frequent, short meals and snacks high in protein. A diet rich in complex carbohydrates and dietary fibre is also recommended by certain physicians.
Food Allergies
For certain people, popular foods like cow's milk, wheat, eggs, and chocolate might produce unpleasant responses. A food allergy is a disorder in which body cells release chemicals that cause fluid to leak into the surrounding tissues in reaction to particular meals. Histamine is the chemical that causes the majority of the symptoms associated with food allergies. HIS tuh meen) is a chemical that is typically produced in tiny amounts in the stomach to enhance the flow of gastric fluids and widen the walls of small blood vessels. Histamine may be present in a variety of bodily cells.
The body might become hazardous if it is exposed to too much histamine. The body might respond to this stress in a variety of ways. Some people suffer from skin conditions like hives or eczema. Others may be suffering from digestive problems like stomach aches and diarrhoea, or breathing problems like asthma.
Food allergies can be difficult to identify. In general, persons who believe they have allergies can avoid or eliminate particular foods. If they eat the food and become ill as a result, they may need to stop eating it totally. To deliver the nutrients that food offers, a replacement may be required.
Review of the Lesson
To feel healthy and perform at their best, various people require different diets. The dietary requirements of an athlete differ from those of a diabetic. Pregnant women should eat a high-calcium diet and avoid taking any medications. People with high blood pressure, diabetes, or food allergies must all adhere to specific diets. Consider your unique circumstances while deciding on the ideal diet for you.
