YR2-K4-LSN4

• Biologie
• Middelbare school
• havo, vwo
• Leerjaar 2

HAVE READY:

- JOIN THIS LESSONUP

- KERBOODLE PAGE 45

- YOUR NOTEBOOK

- GOOGLE CLASSROOM

 REVIEW PREVIOUS LESSONS:

• Nutrients 
• Sources and Uses 
• Food Tests
• Diets

Which nutrient provides use with building blocks for growth & repair?

1. carbohydrates
2. water
3. minerals
4. vitamins

What is calcium an example of?

1. carbohydrates
2. water
3. minerals
4. vitamins

What are stringy vegetables a good source of?

1. carbohydrates
2. water
3. fibres
4. proteins

What are eggs a good source of?

1. carbohydrates
2. water
3. fibres
4. proteins

What are cucumbers a good source of?

1. carbohydrates
2. water
3. fibres
4. proteins

What are potatoes a good source of?

1. carbohydrates
2. water
3. fibres
4. proteins

Which proteins are sourced from animals?

1. essential amino acids
2. non-essential amino acids

Which mineral is needed for our blood?

1. calcium
2. iron
3. sodium

What does RDA stand for?

1. resolved due amount
2. recommended daily amount
3. resolute assessed amount
4. regained daily amount

Someone who is a pescatarian does not eat ..... and does eat .........?

1. vegetables, cheese
2. meat, cheese
3. meat, fish
4. vegetables, fish

Explain the difference between a vegetarian and a vegan.

Which religion does not allow the combination of meat and dairy products?

1. Islam
2. Buddhism
3. Judeism
4. Christianity

LESSON 4

TODAY'S LEARNING GOALS:

• I know what RDA stands for & what a balanced diet & malnutrition are.
• I can recognise and explain various dietary influences.

TODAY'S KEY WORDS:

• Balanced diet
• RDA 
• BMR
• BMI
• Vegetarian
• Vegan
• Pescatarian 
• Halal
• Kosher
• Cholesterol
• Metabolism 

read kerboodle pages 46-50

FOOD GROUPS:

• Fruit and vegetables
  
• Potatoes, bread, rice, pasta and other starchy carbohydrates
  
• Beans, pulses, fish, eggs, meat and other proteins
  
• Dairy and alternatives
  
• Oils and spreads
  

Fruits and Vegetables:

Fruit and vegetables should make up just over a third of the food we eat each day.

Aim to eat at least five portions of a variety of fruit and vegetables each day.
 Choose from fresh, frozen, canned, dried or juiced.  

Potatoes, bread, rice, pasta and other starchy carbohydrates:

Why choose wholegrain?

Wholegrain food contains more fibre than white or refined starchy food, and often more of other nutrients. We also digest wholegrain food more slowly so it can help us feel full for longer.

Remember, you can also purchase high fibre white versions of bread and pasta which will help to increase your fibre intake.

Beans, pulses, fish, eggs, meat and other proteins:

These foods are sources of protein, vitamins and minerals, so it is important to eat some foods from this group.

Beans, peas and lentils (which are all types of pulses, sometimes called ‘legumes’) are good alternatives to meat because they’re naturally very low in fat, and they’re high in fibre, protein and vitamins and minerals. Other vegetable-based sources of protein include tofu, bean curd and mycoprotein.

im for at least two portions (2 x 140g) of fish a week, including a portion of oily fish. Most people should be eating more fish, but there are recommended limits for oily fish, crab and some types of white fish

Dairy and alternatives:

Try to have some milk and dairy food (or dairy alternatives) such as cheese, yoghurt and fromage frais.

These are good sources of protein and vitamins, and they’re also an important source of calcium, which helps to keep our bones strong.

Some dairy food can be high in fat and saturated fat, but there are plenty of lower-fat options to choose from.

Oils and spreads:

Although some fat in the diet is essential, generally we are eating too much saturated fat and need to reduce our consumption.

Unsaturated fats are healthier fats that are usually from plant sources and in liquid form as oil, for example vegetable oil, rapeseed oil and olive oil.

Swapping to unsaturated fats will help to reduce cholesterol in the blood, therefore it is important to get most of our fat from unsaturated oils.

Choosing lower fat spreads, as opposed to butter, is a good way to reduce your saturated fat intake.

Remember that all types of fat are high in energy and should be limited in the diet.

Recommended Daily Allowance (RDA)

• ADH in Dutch (Aanbevolen Dagelijkse Inname)
• Guideline to recommended daily doses of nutrients
• IS NOT: minimum requirement to prevent deficiencies.
• Based on the average person in the general population

Body Mass Index (BMI)

• Statistical measure to indicate ratio between mass and length
• Guideline to determine health of body mass
• Based on the average person

Basal Metabolic Rate (BMR)

• Metabolism = all molecular processes taking place in your cells
• Basal metabolism = caloric expenditure in complete rest
• Varies per person
• Influenced by hormones (stress-hormones from the adrenal glands and thyroxine from the thyroid
• Energy spend per time unit:  kcal/h or kJ/h

Dietary Choices:

• vegetarian
• vegan
• pescetarian

A body builder has a mass of 106 kg and a length of 182 centimeters.

Calculate the BMI.
Would this person based on BMI be healthy?
Do you agree with this?

Assume you are a nutritionist.
You see a lot of vegetarians. What nutritional advice would you give them in order to get a balanced diet?

HW FOR LESSON 5

• COMPLETE THE IN CLASS ASSIGNMENTS
• COMPLETE THE LESSONUP HW FOR LESSON 5
• MAKE SURE YOU WRITE DOWN YOUR SUMMARIES OF THE DAY