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Unit 7: Nutrition, health and movement

A balanced diet — HIA International - Grade 7 Revision Notes & Topical Questions

5 min read 9 parts Lesson 3 of 5 3 quizzes

📚 HIA International - Grade 7 Hub / Topical Revision
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Lesson summary

7.2 A balanced diet — HIA INTERNATIONAL notes: Explain what a balanced diet is, why people need different diets and why some nutrients must be limited.Diet = the food you eat each day.Balanced diet = a diet with all the nutrients in the right amounts and the right amount of energ…

  • Energy balance
  • Main energy sources
  • Little movement
  • Typical differences
  • Minerals and vitamins
  • Not a nutrient

Section 1 of 9Balanced diet

Diet
Diet the food you eat each day.
Balanced diet
Balanced diet a diet with all the nutrients in the right amounts and the right amount of energy.
Energy balance
  • Energy balance energy in food should be about equal to the energy you use.
Main energy sources
  • Main energy sources carbohydrates and fats.

Section 2 of 9Why energy needs differ

Activity
  • Activity people who play sport or walk a lot use more energy.
Little movement
  • Little movement people who sit most of the day use less.
Genes
  • Genes some people's bodies use energy faster.
Growth
  • Growth growing people need extra energy for cell division.
Body size
  • Body size tall people use more energy to move.
Typical differences
  • Typical differences a man aged 50 needs less energy than a boy aged 15, and a girl aged 15 usually needs less than a boy.

Section 3 of 9Different diets for different people

PersonNeeds
Growing young personA lot of protein for new cells, carbohydrate for energy, and a little fat for energy and membranes
Person with a seated jobLess carbohydrate and fat
Pregnant womanPlenty of protein, iron for haemoglobin and calcium for the baby's bones
  • Minerals and vitamins
    • everyone needs plenty.

Section 4 of 9Fibre

Fibre
Fibre
Fibre material mostly cellulose that cannot be digested.
Not a nutrient
  • Not a nutrient it does not enter the blood or cells.
Function
  • Function it keeps the digestive system healthy and prevents constipation.
Sources
  • Sources cereal grains, seeds, fruit and vegetables.

Section 5 of 9Food groups

Food groups
Fruit and vegetables
  • Fruit and vegetables lots, for minerals, vitamins and fibre.
Rice, bread and pasta
  • Rice, bread and pasta plenty, preferably whole grain, for starch and fibre.
Meat, fish, eggs, pulses and dairy
  • Meat, fish, eggs, pulses and dairy quite a lot, for protein.
Sweets and fried foods
  • Sweets and fried foods not too many.

Section 6 of 9Not too much

Sugar
  • Sugar can cause tooth decay and raises the risk of diabetes.
Fat, oil or carbohydrate
  • Fat, oil or carbohydrate too much causes weight gain and strains the joints, heart and other organs.
Animal fats
  • Animal fats increase the risk of heart disease.
Too little food
  • Too little food cells, tissues and organs do not get enough energy to stay healthy.
Malnutrition
  • Malnutrition an unbalanced diet with too much or too little of some nutrients.

Section 7 of 9Healthy eating advice

Healthy eating advice
Variety
  • Variety eating a variety of foods gives some of each nutrient.
Whole grains
  • Whole grains contain fibre and vitamins.
Fried and fatty foods
  • Fried and fatty foods contain a lot of animal fat and few vitamins and minerals.
Vegetarians
  • Vegetarians get protein from beans, lentils, nuts and eggs.
Whole-grain bread and brown rice
  • Whole-grain bread and brown rice better than white because they contain more fibre.

Section 8 of 9Key terms

TermMeaning
DietThe food a person eats each day.
Balanced dietA diet with all nutrients in the right amounts and the right energy.
FibreMostly cellulose, undigested and needed for gut health.
ConstipationWhen faeces collect in the digestive system.
MalnutritionHaving an unbalanced diet.
MegajouleOne million joules, a unit of energy.
Food groupA set of foods giving similar nutrients.
CelluloseThe material in plant cell walls.

Section 9 of 9Exam technique

1
Saying a balanced diet has equal amounts of each nutrient — the amounts differ.
2
Saying fibre is digested.
3
Saying everyone needs the same amount of energy.
4
Saying sugar and fat are not needed at all — they are needed in small amounts.

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