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Summary Food and nutrition 1
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Grade 12 / matric consumer studies - Food and nutrition
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Food and nutrition: Book one:Prevention and management of nutritional and food related health conditions:
Low/high blood glucose levels: Low blood glucose levels (Hypoglycaemia):
This develops when you skip meals, don’t eat enough, exercise hard for a long time and eat
high-fat or high-glycaemic index food.
This causes a sharp increase in the blood glucose levels which trigger the release of insulin to
stimulate the removal of glucose from the blood. Insulin = A hormone that stimulates
enzymes in muscles and fat to break down glucose for energy and remove glucose from
the blood.
The sudden removal of glucose causes the blood glucose levels to drop.
When this happens, you feel hungry, shaky, sweaty, get headaches and develop convulsions.
Control: Eat slow release of low GI carbohydrates at every meal. Glycaemic index = A way of
classifying carbohydrates by how quickly they release glucose into your blood. You use a
blood glucose indicator. Normal blood glucose is 10mmol/litre.
High blood glucose levels (hyperglycaemia):
This develops when sugar builds up in the blood instead of being converted to energy.
Diabetes are metabolic diseases that occur when a person has high blood glucose levels.
Symptoms: Thirsty, need to urinate often, dry skin, hungry, blurry vision and drowsiness.
Diabetes: Type one:
Occurs in children and young adults.
The pancreas cells are damages and unable to make insulin.
Symptoms: Excessive weight loss and thirst, need to urinate often, dry skin, blurry vision, low
energy levels, loss of feeling in the feet and digestive problems.
Must be treated otherwise it can lead to: Blindness, kidney disease, nerve disease, coronary
heart disease including heart attacks and strokes, death.
Control: Daily testing of the blood glucose levels using a drop of blood and a machine. Daily
insulin injections. Diabetic diet (advised by a dietitian) – Eat lean protein, fibre rich foods,
limiting foods high in saturated fats and cholesterol. Regular exercise – 30 minutes per day.
Type two:
Most common and is related to lifestyle. Occurs at any age, but mostly older people.
Develops when the body doesn’t make enough insulin / is unable to use the insulin it makes.
People with type two diabetes are usually overweight, have insulin resistance, high
cholesterol levels and high blood pressure.
Prevention: Maintain an ideal body weight and have an active lifestyle.
Control: Having a change in eating habits under the guidance of a dietician – 3 small meals
evenly spaced throughout the day, 60% starch foods (bread, pasta with low GI), Soluble fibre
= It dissolves to form a gel and it lows the entry of sugar into the blood) – from fruit and
vegetables, Insoluble fibre = Body cant digest this so it binds and holds water and wastes
together) – from cereals, protein and fat intake must be reduced to avoid stress on the
kidneys. Exercise programme – controls weight and helps the body use insulin. Medicine may
be needed.
, Coronary disease:
Health conditions related to: High saturated fat, trans fat, cholesterol intakes.
1. High blood cholesterol: Cholesterol is a waxy soft substance produced in the liver and body
cells. It is a natural and an important component of cells and hormones. It has a bad effect
on our bodies when the levels are high.
o High Density Lipoprotein (HDL): It is a good cholesterol. It helps lower the risk of
heart attacks.
o Low Density Lipoprotein (LDL): It is a bad cholesterol. Found in fat deposits in the
arteries, contributes to heart disease.
Cholesterol levels are determined by a blood test: Normal is less than 5mmol/litre.
HDL should be more than 1.2mmol/litre. LDL should be less than 3mmol/litre.
Different fats have different effects on cholesterol.
Fats that raise cholesterol: Fats that lower cholesterol:
Saturated fats: Found in fatty meat, full cream Polyunsaturated fats: Found in sunflower, soya and
milk products, butter, coconut palm and palm corn oils, soft margarine and fatty fish.
kernel oil. Coffee creamers and artificial cream.
Trans fatty acids found in hydrogenated fats: Mono-unsaturated fats: Found in olive and canola
Block margarine, shortening and hydrogenated oil, avocado pears, nuts and olives.
oil. Pies, pastries, fried take away.
Definitions:
Hydrogenated = It means it has been combined with hydrogen. Plant oils have been combined with
hydrogen to make them solid.
Antioxidant = A substance that helps prevent harmful effects of oxidation in the body by
minimizing the effects of free radicals. Citrus fruits, grape juice and strawberries.
Phytochemicals = Help reduce the build-up of cholesterol. Dark green leafy vegetables.
2. Atherosclerosis = The clogging, narrowing and closing of arteries due to the build-up of
cholesterol and other fatty substance in the artery wall.
It develops over many years and may lead to heart attacks and strokes.
Prevention and management of high cholesterol and atherosclerosis: Limit the animal fat you
eat, eat small portions of red meat, eat fish twice a week, eat low fat dairy products, limit
cakes and cookies, use less fat and oil when cooking, use olive or canola oil, eat lots of fruit
and vegetables because they have no fat, lots or vitamins, minerals, fibre and antioxidants.
Osteoporosis:
Causes: Results from low calcium diets over a long period of time. Calcium is withdrawn from
the bones at a faster rate than it is replaced. Bones becomes smaller, thinner and so fragile
that they break easily. Common in older people, especially women. It can be controlled.
Prevention and management: Consume enough calcium to build up a dense bone mass.
Drink lots of low-fat milk, eat yogurt and cheese, canned fish and dark leafy vegetables.
Phosphorus and Vitamin D – needed to absorb calcium, found in oily fish, enriched
margarine and dairy products and from the sun. Fluoride – needs to be absorbed into your
bone mineral to make it stronger, found in water. Don’t eat a protein rich diet – as body
releases acids to digest the protein and the body withdraws calcium from the bones to
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