Chapter TWO: Eating for Health
- Explain obesity and its related health risks
- Describe the effects of excessive intake of sugar, cholesterol and salt
- Describe the effects of insufficient intake of dietary fibre, water, iron and calcium
- Assess how an unhealthy diet can lead to certain cancers
- Discuss two eating disorders - anorexia nervosa and bulimia nervosa


Obesity: Excessive accumulation of fats in body
- Occurs when...
-- Excessive intake of high-calorie food that have a high amount of fats and sugar
-- Lifestyle with little or no physical exercise
-- Excessive calories that the body does not need are stored in the body as fats, thus leading to obesity

Obese people have a greater risk of developing diseases such as diabetes, cancer and cardiovascular diseases (Disease that affects the heart and blood vessels) such as coronary heart disease, hypertension and stroke (A condition in which the brain loses some or all of its functions when the flow of blood to it is blocked).

:: Effects of excessive intake of sugar, cholesterol and salt ::
Coronary Heart Disease ~
Cholesterol: A waxy substance found in food from animal sources (E.g. Egg Yolk)
- Too much cholesterol in our diet can lead to coronary heart disease, which then lead to heart attack
Here is a video to let you understand better:

As you can see, the excess cholesterol in blood causes a build-up of fatty deposits in the coronary arteries. These fatty deposits block the blood flow to the heart muscles and damage them.
- Damaged muscles CANNOT be repaired
- Eventually, the damaged heart muscles may stop pumping and cause a heart attack

Hypertension ~
- Caused by excessive intake of salt / sodium
- Also can cause high blood pressure
Here are some examples of food high in sodium:

Salt or sodium is usually 'hidden', or masked by other flavours. Most processed or preserved food contain a lot of 'hidden' salt or sodium. Be aware of food with 'hidden' salt. You should avoid or eat less of them.

Diabetes ~
- Usually said to have 'sugar in the urine' or 'sweet urine'.
- Insulin is usually absent or not used properly by the body in a diabetic person
- Hence, glucose cannot be converted into energy properly and remains in the blood
- Too much glucose in the lood causes frequent urination, blurred vision, weight loss and tiredness
- Some excess glucose is passed out of the body through urination

- Lower the risk of getting diabetes by maintaining a healthy weight through a balanced diet
- And adequate exercise
- Consume lesser food that is high in sugar

Tooth Decay and Gum Disease ~
- Caused by excessive intake of sugary food
- Sweet and sticky food combine with bacteria in the mouth to form an invisible layer called plaque on our teeth ...
- Tooth Decay ::
-- Cavities formed on a tooth can cause pain and infection
-- Left untreated, the tooth may need to be extracted
- Gum Disease ::
-- Bacteria present in plaque infect gums, making them sore and swollen
-- Infected gums are painful and bleed easily
-- Left untreated, the teeth may even become lose and fall out

:: Effects of insufficient intake of dietary fibre, water, iron and calcium ::

Constipation ~
- Insufficient intake of dietary fibre and water results in dry and hard faeces
- Move very slowly through large intestine and require a lot of effort to be expelled from the body, causing constipation
- Here are the steps that lead to constipation:
#001 Waste products enter the large intestines from the small intestines
#002 Water is extracted from the waste products for use by the body
#003 More water is extracted as the waste products move through the larget intestines
#004 Normal faeces are soft and semi-moist. These are easily expelled from the body.
#005 Constipation occurs when there is insufficient fluids and dietary fibre in the diet and the faeces are hard and dry. Difficult to pass out from the body.
- Prevent constipation by drinking more water and eating more fruits and vegetables (High in dietary fibre)

Anaemia ~
- Lack of iron, resulting in fewer red blood cells being produced and less oxygen being carried around the body
- Anaemic person would often feel weak and tired
- Prevent anaemia by eating food rich in iron such as liver, red meat, egg yolk and dark green vegetables

Osteoporosis ~
- Calcium builds strong bones and teeth
- Insufficient intake of calcium over a long period of time
- People who suffers from osteoporosis have bones who lose density and become brittle
- More common in elderly than young people
- Reduce risk of osteoporosis by consuming iron-rich food, like tofu, ikan bilis, milk and other diary products

This is a picture of a comparison of a normal bone and an osteoporotic bone.

:: Cancer ::
- A general term for diseases in which abnormal cells in the body multiply out of control
- Affects the proper functioning of organs in the body
- Many chemicals used to make processed food are thought to be carcinogenic/cancer-causing
(E.g. Smoked meat, ham, luncheon meat, salted fish and pickled vegetables)
- Some cancers are linked to certain diets..
-- Stomach canter: Diet high in preserved and smoked food
-- Colorectal cancer: Diet high in saturated fat, meat and alcohol, and low in dietary fibre

:: Eating Disorders ::
- An unnatural obsession with food, weight and body image
- Often thought to occur only amongst females, but males can have them too

Anorexia Nervosa ~
- Often called the 'slimming disease'
- Have an unbalanced self-image of themselves and low self-esteem
- May think they are overweight despite being dangerously thin
- May starve themselves and exercise excessively
- Warning signs include::
-- Extreme Weight Loss
-- Menstruation stops
-- Depressed and irrtable
-- Problems coping with stress
- If left untreated, can cause lasting damage to organs such as kidneys and reproductive organs
- That anorexic person may eventualy starve to death

An anorexic Model.

Bulimia nervosa ~
- Have low self-exteem, linked to their body image
- Bulimics binge or eat large amounts of food in a short period of time, then they get rid of the food they eat by purging
- Bulimics purge by making themselves vomit or by using laxatives (Medicines to get rid of the waste from our body more easily)
- May repeatedly binge, purge and over-exercise
- Warning signs of bulimia nervosa..
-- Frequent trips to the bathroom, especially after meals
-- Teary eyes and swollen cheeks
-- Scraped knuckles from stikcing fingers down the throat to induce vomiting
-- Stained teeth
- May lead to tooth decay due to stomach acids being brought up during frequent vomiting
- Somach weakened by repeated binging and excessive vomiting
- May lead to heart failure, dehydration or even death

If you have any queries or comments or questions, email me at merlion0512@hotmail.com
Thankyou!

Weishi.
P.S. I am unable to finish all the chapters of Home Economics, so hopefully you can study on your own, I sincerely apologise!

Labels: Home Economics

These are notes for home economics mid year. I do not know the notes for D&T, so unfortunately, I am unable to post it here online. Sorry! And for the girls, if you still do not know, the whole book will be tested in the paper on Thursday (14/5).
So again, prepare writing materials and a piece of foolscap paper to jot down some important points or highlight them in your home economics textbook.
Basically, there are two main categories under Home Economics. First is the 'Food Studies', which I will cover each chapter in different posts, and the 'Consumer Studies' in another post, so as to avoid confusion.

Chapter ONE: Planning Meals
- Identify the factors to consider when planning meals
- Explain the specific factors to consider when planning meals for children, teenagers and the elderly

Factors to consider when planning meals ~
= Nutritional needs
- May also depend on certain special conditions that a person may have (E.g. Allergies)
- Vary according to age, gender, body size and level of physical activity
Examples:
--> Gender: Females tend to consume more iron-rich food as they need them to replenish the blood which they lose during menstruation
--> Level of physical activity: A desk-bound person would need less nutrition as lesser energy is needed, as compared to that of a construction worker

= State of Health
- We all need different amounts of certain nutrients depending on our health
Examples:
--> An anaemic person would need to eat more iron-rich food
--> A person who suffers from osteoporosis would need to consume more food rich in calcium

= Availability of Ingredients
- Some seasonal or imported food are difficult to obtain
- These ingredients can be substitued with those that are more readily available

= Budget for the food
- Nutritious meal need not be expensive
- Choose affordable ingredients

= Time Needed
- Plan a meal that would not take long to cook if you only have a short time to spare
- Remember to think about the preparation and cooking time before starting to cook the meal
- Plan according to the number of people you are cooking for

= Religious and moral beliefs
- Some have special dietary restrictions due to religious or moral beliefs
Examples:
--> Hindus do not eat beef for religious reasons
--> Vegetarians do not eat meat for moral reasons

= Personal Preferences
- Different people react differently to the same food
- Some may like this, but others dislike the same food
- Often choose food that we are more familiar with

= Culinary skills
- Choose a simpler dish if you do not have the skills to prepare a difficult one

= Variety in the meal
- Different colours, textures and flavours would make the meal more attractive and appetising
- Different methods can be used for different types of dishes

Planning meals across the ages ~
- Nutritional needs change as we develop and grow
- Plan meals based on the age groups of the consumers

= 13 - 18 years old (Teenagers)
- Are at a stage of rapid growth
- Often very active
- Require nutrients for growth and development and to provide them with sufficient energy
- Also have a higher energy requirement than children as they have bigger body frames
-- Meals planned for teenagers should include plenty of water, fresh fruits and vegetables in order to prevent constipation and reduce spots and acne:
- Drink plenty of water
- Develop strong bones and teeth: food that is rich in calcium, phosphorous and vitamin D
- Dietary fibre: Fresh fruits and vegetables
- Provide sufficient energy: Consume carboyhydrates
- Proper growth and development: Protein-rich food
- Provide iron - rich food such as lean meat and dark green vegetables (Especially girls who are experiencing menstruation)

= 60 years and above (Elderly)
- Have stopped growing physically and tend to be less active
- Hence, their intake of energy-giving food should be reduced
- Sill need a variety of nutrients in sufficient amounts for good health
- Bodily functions slow down as they age (Slower bowel movement, difficulty in chewing)
- Sense of smell and taste may not be as good as before
-- Meals should be easy to chew and digest, stimulate poor appetite and provide them with strength and immunity:
- Eat food with plenty of dietary fibre, drink lots of water and consume more soft fruits and cooked vegetables: Avoid constipation
- Provide calcium and vitamin D-rich food such as milk and dairy products: Elderly are more prone to loss of bone density
- Plan meals with less fats, oils, sugar and salt: Help reduce risk of diet-related diseases
- Serve interesting variety of food and meals in small portions: to stimulate their appetite
- Serve food that is soft and easy to digest: Cook dishes by boiling, steaming or stewing

Tools for healthy meal planning ~
- Help plan and choose recipes that are healthier for various age groups
- Includes: Healthy Diet Pyramid, Dietary Guidelines for Children and Teenagers, Recommended Dietary allowance & Food composition table

Healthy Diet Pyramid.

Recommended Dietary Allowance: Shows the amount of various nutrients that we should consume each day.
Food composition table: Shows the amount of various nutrients available in each type of food.

I hope that you will be able to read and study this in time.
If you have any queries or comments, feel free to tag at the tagboard or email me at merlion0512@hotmail.com
Thankyou!

Weishi!

Labels: Home Economics