Unit 6: The impact of nutrition on health and wellbeing.
2A.P1 – Describe the components of a balanced diet and their functions, sources, and effects
2A.P2 – Describe the effects of an unbalanced diet on the health and wellbeing of individuals, giving
examples of their causes.
2A.M1 – Compare effects of balanced; unbalanced diets on health and wellbeing of two individuals
2A.D1 – Assess long-term effects of balanced; unbalanced diet on health and wellbeing of individuals
Introduction:
A balanced diet is eating the right amount of foods from all the food groups for your body to
function properly. It is a diet in which all the components needed to maintain health are present in
appropriate proportions. It consists of a variety of different types of food and provides adequate
amounts of the nutrients necessary for good health. A well- balanced diet is important for a
healthier life. Ensuring that you have a balanced diet is an important step towards good health and is
essential in leading a full active life. This unit extends our understanding of how important a
balanced diet is to your health.
Eat well plate:
The Eatwell plate shows the right proportions of the different components that should be eaten
daily in a well-balanced diet to lead a full, happy, and active life. The Eatwell plate consists of fruit
and vegetables, carbohydrates and starches, dairy, protein and sugars and fats.
Essential nutrients:
Essential nutrients are nutrients that the body cannot synthesize on its own and must be provided
by the diet. These nutrients are necessary for the body to function properly. The six essential
nutrients include carbohydrates, protein, fat, vitamins, minerals, and water.
, Case study 1: Yasmin is a 35-year-old vegetarian woman who has type 1 diabetes, which she
developed when she was 7 years old. Her weight is 69kg and her height 5’5. Her BMI is 25.3 and she
is mildly overweight. She is Pakistani so she has a higher chance of developing type 2 diabetes in the
future. She was instructed by her doctor to control blood sugar levels by eating healthy, staying
physically active and losing any extra weight. He referred her to a dietician who planned the perfect
diet for her. Yasmin’s daily caloric intake should be between 1500 and 1800 kcal, depending on how
physically active she is, to lose any excess weight and control her blood sugar levels to prevent any
spikes. On average 35-year-olds diets should consist of 50 % carbohydrates, 30 % proteins and 20 %
fats. As Yasmin has type 2 diabetes her daily intake is going to be very different from the average.
The best diet for Yasmin would be a low carb, high fibre, and high protein diet, which helps prevent
blood sugar rises and reduce the risk of other complications. For diabetics like Yasmin carbs should
be kept in moderation as they are not the best option because they can be broken down into sugars
(glucose) and are absorbed into your bloodstream therefore raising the glucose levels. When people
with diabetes consume a lot of carbs, their blood sugar levels can rise to extremely high levels. Long
term effects include damage to your body’s nerves and blood vessels, which can also be the starting
cause of heart and kidney disease, and other serious health conditions. Yasmin’s diet should include
foods high in fibre such as vegetables like avocadoes, bananas, eggplants, and Brussel sprouts, citrus
fruits, oats and nuts and whole grains such as brown rice, quinoa, and couscous. Fibre will help lower
her daily requirements of insulin, keep her fuller longer allowing her to lose any excess weight,
control her blood sugar levels, lower her cholesterol, help digestion, and prevent constipation. She
should base her meals on healthy carbohydrates that are suitable for diabetics and avoid bad
carbohydrates that are unsuitable for diabetics such as bread, cereals, instant noodles, white rice,
and pasta. She should also avoid foods high in sugar, salt, and fats and packaged and processed
foods as they are made from refined flour, which can quickly rise your blood sugar levels. Instead
she should eat foods that give her necessary minerals and vitamins, to give her a better chance of
blood glucose control, such as legumes, fruits, and vegetables. She should go for a variety of fruits
and vegetables to get a wide range of vitamins and minerals. Fruits and vegetables can help protect
against stroke, heart disease, high blood pressure and some cancers and when you have diabetes,
you are more at risk of developing these conditions. Yasmin should avoid fizzy drinks, fruit juices and
smoothies as they do not have much fibre and are high in carbohydrates and fructose which is
connected to insulin resistance and increased risk of obesity and fatty liver. Instead she should get
her daily intake requirement of water which is the same as that of a healthy person her age. She
must drink 10 glasses a day. Diabetes can cause kidney problems, so it is important for her to drink a
lot of water to help rinse the excess toxins out of the kidneys. In the long term not drinking enough
water leads to dehydration which makes you feel fatigued. Yasmin is a vegetarian and cannot eat
meat, which is the primary source of protein, she will need to find alternatives to incorporate
protein into her diet. These include soya products like soya drinks and soya mince, eggs, beans and
lentils, nuts, seeds, and low-fat dairy products like milk, cheese, and yogurt. Eggplants offer meaty
texture and an earthy, savoury flavour which makes them good alternatives for meat. Falafel is a
deep-fried patty made from chickpeas or fava beans. It is a traditional Middle Eastern food which has
similar taste to meat. Tofu is a soy-based vegetarian protein that takes on the flavours of what it is
seasoned with. It has a similar flavour to chicken. Lentils and beans are great alternatives to meat for
their nutritional benefits. They are packed with protein and fibre which slows down digestion,
helping to make you feel fuller. They are filled with iron, helping you still have a good iron intake
without having to eat meat. They can be made into soups, curries, tossed in salads or made into
patties for veggie burgers which are good alternatives to real meat burgers. Eggs are a good
alternative to meat and are extremely versatile.
Case study 2: Rachael is a 17-year-old girl who has a dairy allergy and is a member of the school
cross country team. Her weight is 62kg and her height is 5’7. Her BMI is 21.2. She is healthy for an
average person her age. Rachael’s daily caloric intake should be around 2400 kcal, as she is physically
