For our bodies to function properly, we need to be eating a healthy balanced diet so that we can
receive all the nutritional benefits from each of the food groups our bodies need (Edexcel, 2010).
For example, young children and young people as well as older people both need to eat protein for
growth, as protein cells play critical roles in the body by helping the body to function as well as
keeping the regulation of the bodies tissues and organs. When protein intake is low it results in
physical symptoms such as thin and fragile hair as well as weakened muscles, stunting and skin
lesions. Young children need protein to allow growth and maturation of their body composition,
children are constantly growing however after the first year of life their growth rate drops rapidly
therefore their maintenance requirements portray a gradual increase in the total amount of protein
required, by the age of four their bodies protein content reaches the adults requirements of 18 to
19% of their body weight (Widdowson and Dickerson, 1963). Therefore without the intake of protein
young children would not mature as well as they should which may cause defects in their overall
development as their body matures. On the other hand, the protein content for the elderly reduces,
this is due to the muscle diminishing as the body becomes older causing the body to compensate by
an increase in body fat. These changes are related to whole-body protein turnover and the changes
in the rate of protein synthesis (Uauy et al, 1978), therefore their protein intake may need to
decrease due to lower rates of turnover, however they may need to increase their protein levels due
to a decrease in the efficiency of the absorptive and metabolic processes. They may also need to
increase their protein intake if they have had a decrease in their total food intake alongside reduced
physical activity, however their intakes may be variable if the older person becomes ill with a disease
or they have a disability in order to help the function and regulation of their body’s tissues and
organs.
As part of a healthy balanced diet diary is needed in order to receive calcium. Calcium helps our
bodies to keep our bones growing strong and to maintain its strength as well as keep us healthy as
we develop. Young people need calcium for their growing years, especially once they reach their
pubertal growth period where 400 to 500mg a day may be accreted (Garn, 1970), this is double the
amount of the obligatory loss usually accreted. This is due to their bodies maturing therefore they
are working at an increased rate as the changes begin to develop. Therefore without calcium intake
they would not be able to grow and develop efficiently as well as increase their likelihood of
developing illnesses such as rickets. In addition, the elderly should consume as similar amounts of
calcium if not more, their bodies deteriorate as they pass through old age meaning that their bones
become more fragile and weaker. This can lead to a range of illnesses and deficiencies that may
occur such as osteoporosis and arthritis, therefore consuming calcium will help them to keep their
bones as strong as possible in order to try to prevent them from developing these illnesses. There
has been a concern for the high proportion of postmenopausal women at risk for osteoporosis
suggesting that calcium intake should be increased markedly (NIH, 1984) therefore portraying how
the elderly should make sure they consume as much calcium as they possibly can to reduce their
risks of fragile bones and frequent fractures.
To keep a healthy balanced diet we also need to consume healthy fats and oils from foods that we
eat such as fish which is high in fatty acid and oils. This is so that our bodies can insulate itself against
changes of external temperature, as well as to keep organs protected against injury due to the fat
cells acting as a ‘hydraulic shock absorber’, the fat cells also help to absorb nutrients therefore it will
helps bodies to take in as many nutrients as possible, whilst supporting the growth of the cells.
Young children whose fat intake have been delayed have been associated with drying and flaking of
the skin (Weise et al, 1958) therefore if young children are not consuming these fats and oils their
bodies are not receiving what is essential to keep their organs protected or the energy to support
their cell growth. Similarly, elderly need to consume healthy fats and oils as a deficiency has also
been associated with scaly skin, hair loss and impaired wound healing (collin et al, 1971). Older
,people lose elasticity in their skin therefore healthy fats and oils allow them to keep their skin as
healthy as possible as well as the fats needed to help them to keep their bodies to regulate warmth
as it becomes more difficult in older age to stay warm. It also helps elderly to aid digestion as ageing
causes systems such as the digestive system to become slower therefore meaning that it needs to
work harder to keep them from experiencing problems such as constipation.
To keep a healthy balanced diet we should also be taking in a lot of high energy food, therefore
meaning that the main part of our diets should come from carbohydrates. Carbohydrates are
digested and broken down into glucose during digestion, glucose is the main source of fuel for our
bodies especially the brain which can not function without this therefore to keep energy levels up
most of our diet should come from eating the foods that contain this nutrient. Young children are
naturally active, this means that they are constantly using their energy therefore they need to
consume as much carbohydrates as they can so that their energy levels are stabilised. If they
consume less energy then that of the energy their bodies are using this can then cause them to
experience fatigue and an increase in irritability. Similarly older people should be consuming
carbohydrates as the majority of their diet so that they can also keep their energy levels up.
Consuming a low carbohydrate diet increases the dietary fat intake in order to receive energy
needed for their bodies to function, this then leads to an increased risk for cardiovascular disease
which is vital, especially for the elderly whom experience weakened and slower bodily systems. This
is then crucial for their health as it is more difficult for their bodies to fight infections and diseases.
For a healthy balanced diet it is important that fibre should also be consumed, this is because the
main role for fibre is to keep the digestive system healthy. Fibres help to soften stool hence
promoting normal elimination. Fibre rich diets also increase satiety, however fibre is also a type of
carbohydrate with health organisations recommending to increase the intake of complex
carbohydrates with dietary fibre in particular (AHA, 1986; DHHS, 1986). Evidence supports that there
is an association between low intakes of fibre and a high prevalence of childhood constipation (De
Morais MB et al., 1996), therefore showing how fibre keeps the digestive system in order and
without it can cause an increase in constipation. Similarly, older people should also make sure they
have fibre in their diets, fibre helps their bodies to fight disease by lowering their cholesterol levels
as well as lowering the chance of getting certain types of cancers such as colorectal cancer. As fibre
helps prevent constipation, this also means that it lowers the risk of developing haemorrhoids as it
moves waste through the body. Those with diabetes should also eat fibre as it can help control the
glucose levels in the bloodstream as it slows the breakdown of nutrients therefore allowing glucose
from food to move into the blood little by little (Elizabeth Bemis, UMH, 2013), therefore without it
older people would be more likely to develop illnesses such as haemorrhoids and constipation.
Fruit and vegetables provide the essential vitamins and minerals our bodies need as part of our
balanced diet. Vitamins help with hundreds of critical roles in the body such as helping to shore up
bones, they blister the immune system and help to repair cellular damage. On the other hand,
minerals help to build strong bones as well as help to transmit nerve impulses, some minerals can
make hormones as well as help to maintain a normal heartbeat. Vitamin D helps the body to absorb
calcium and phosphate from our diet which is important for healthy bones, teeth and muscles,
without vitamin D children can develop rickets whilst the elderly can develop osteomalacia, which
causes bone pain and tenderness if they do not have this as part of their diet. Vitamin A strengthens
the immune system, helps with vision in dim light and keeps the skin healthy, without vitamin A
children are unable to increase their immunity to diseases and illnesses as well as develop their
eyesight. In the elderly, if they do not have vitamin A their bodies will find it more difficult to fight of
bacteria and infections, therefore it is crucially important they include vitamin A in their diets as they
are most vulnerable to contracting diseases. Without vitamin A, older people will find it more
difficult to see as their eyesight begins deteriorating as they age, therefore not consuming this could
, therefore cause their eyesight to deteriorate much faster. Vitamin C is important for the general
health of the immune system as well as help to absorb iron. Therefore without vitamin C children
could develop illnesses such an anemia where their iron count is lower than it should be. The elderly
should also make sure they consume vitamin C to help keep their immune system as healthy as
possible to help them combat illnesses and infections they may become exposed to (NHS, 2018).
Overall their diets should consist of consuming all of these nutrients in order for them to maintain a
healthy body.
Young children should avoid taking in sugars, salts and additives or at least minimise the intake, this
is because they are not needed in our diets and are not beneficial or give us any nutrients our bodies
need to absorb. As children are still developing and their bodies are still growing they should be
consuming the foods that allow them to receive the nutrients that help them to contain normal and
healthy bodies. In addition to this, young people and children are not the only ones that should be
having these nutrients, for example older people should be eating all the same nutrients for all the
same functions. Nutrients act the same way for all our bodies no matter the age. As well as this,
older people can include more sugars, salt and additives in their diets compared to young children,
however it should still be kept to only being consumed in small amounts and not on a regular basis.
If they are consumed regularly it drives a risk for health problems and complications, for example if
they were to eat it daily this would cause their insulin levels to be higher than their body needs
which could result in them developing diabetes, as well as obesity. Obesity is when someone is
overweight, when their body mass index is higher than the category that is considered normal for
their weight and height. Obesity can lead to a range of heart linked problems if their weight is not
monitored correctly.
Older people do have a similar diet to that of a child, although they should be consuming more of
each food group as they need more energy to function as their bodies have a greater mass than that
of a child therefore needing more nutrients to be absorbed in order for them to function properly
and stay healthy.
For an older person who is moderately active, they need to consume a specific amount of calories,
calories are the energy requirements that need to be taken in. A man and a woman have different
energy requirements due to males having more muscle in their bodily structure than that of a
woman therefore needing more energy and nutrients as they have a greater mass. Therefore, for an
older man, they would need to be consuming between 2.200-2400 calories and and older female
would need to consume 1800 calories (HealthyChildren,2014). On the other hand, young children
and young people whom are also moderately active need to consume the required energy amount
depending on their age and again gender. This starts from the age of 2-3 for both boys and girls
needing to consume 1000 calories, this then increases for those aged 4-8 for both boys and girls to
be consuming between 1400-1600 calories. As they reach the ages of 9-13, the males need to
consume between 1800-2200 calories whilst the females need to consume between 1600-2000
calories and the males aged 14-18 should consume between 2400-2800 calories whilst the females
should be consuming 2000 calories (Healthy Children,2014). As you can see, the amount of calories
they need depends on how much mass they have, this is categorised using their age as their physical
development grows with age as they get older which makes it easier to see how much someone
should be consuming. The amount of calories consumed also relates to how much of each food
group should be eaten. For example the older people should be eating certain amounts depending
on how much calories they consume, the men who need 2,200-2,400 calories should be eating 7-8
ounces of grains, 2 cups of fruit, 3 cups of vegetables, 3 cups of dairy and 6 and a ½ ounces of
protein, meanwhile an older woman eating 1800 calories should be eating 6 ounces of grains, 1 and
a ½ cups of fruit, 2 and a ½ cups of vegetables, 3 cups of diary and 5 ounces of protein (Healthy
Children,2014). Therefore similarly children and young people would need the correct amount of
each food group depending on how many calories they needs to consume, therefore those aged 2-3
receive all the nutritional benefits from each of the food groups our bodies need (Edexcel, 2010).
For example, young children and young people as well as older people both need to eat protein for
growth, as protein cells play critical roles in the body by helping the body to function as well as
keeping the regulation of the bodies tissues and organs. When protein intake is low it results in
physical symptoms such as thin and fragile hair as well as weakened muscles, stunting and skin
lesions. Young children need protein to allow growth and maturation of their body composition,
children are constantly growing however after the first year of life their growth rate drops rapidly
therefore their maintenance requirements portray a gradual increase in the total amount of protein
required, by the age of four their bodies protein content reaches the adults requirements of 18 to
19% of their body weight (Widdowson and Dickerson, 1963). Therefore without the intake of protein
young children would not mature as well as they should which may cause defects in their overall
development as their body matures. On the other hand, the protein content for the elderly reduces,
this is due to the muscle diminishing as the body becomes older causing the body to compensate by
an increase in body fat. These changes are related to whole-body protein turnover and the changes
in the rate of protein synthesis (Uauy et al, 1978), therefore their protein intake may need to
decrease due to lower rates of turnover, however they may need to increase their protein levels due
to a decrease in the efficiency of the absorptive and metabolic processes. They may also need to
increase their protein intake if they have had a decrease in their total food intake alongside reduced
physical activity, however their intakes may be variable if the older person becomes ill with a disease
or they have a disability in order to help the function and regulation of their body’s tissues and
organs.
As part of a healthy balanced diet diary is needed in order to receive calcium. Calcium helps our
bodies to keep our bones growing strong and to maintain its strength as well as keep us healthy as
we develop. Young people need calcium for their growing years, especially once they reach their
pubertal growth period where 400 to 500mg a day may be accreted (Garn, 1970), this is double the
amount of the obligatory loss usually accreted. This is due to their bodies maturing therefore they
are working at an increased rate as the changes begin to develop. Therefore without calcium intake
they would not be able to grow and develop efficiently as well as increase their likelihood of
developing illnesses such as rickets. In addition, the elderly should consume as similar amounts of
calcium if not more, their bodies deteriorate as they pass through old age meaning that their bones
become more fragile and weaker. This can lead to a range of illnesses and deficiencies that may
occur such as osteoporosis and arthritis, therefore consuming calcium will help them to keep their
bones as strong as possible in order to try to prevent them from developing these illnesses. There
has been a concern for the high proportion of postmenopausal women at risk for osteoporosis
suggesting that calcium intake should be increased markedly (NIH, 1984) therefore portraying how
the elderly should make sure they consume as much calcium as they possibly can to reduce their
risks of fragile bones and frequent fractures.
To keep a healthy balanced diet we also need to consume healthy fats and oils from foods that we
eat such as fish which is high in fatty acid and oils. This is so that our bodies can insulate itself against
changes of external temperature, as well as to keep organs protected against injury due to the fat
cells acting as a ‘hydraulic shock absorber’, the fat cells also help to absorb nutrients therefore it will
helps bodies to take in as many nutrients as possible, whilst supporting the growth of the cells.
Young children whose fat intake have been delayed have been associated with drying and flaking of
the skin (Weise et al, 1958) therefore if young children are not consuming these fats and oils their
bodies are not receiving what is essential to keep their organs protected or the energy to support
their cell growth. Similarly, elderly need to consume healthy fats and oils as a deficiency has also
been associated with scaly skin, hair loss and impaired wound healing (collin et al, 1971). Older
,people lose elasticity in their skin therefore healthy fats and oils allow them to keep their skin as
healthy as possible as well as the fats needed to help them to keep their bodies to regulate warmth
as it becomes more difficult in older age to stay warm. It also helps elderly to aid digestion as ageing
causes systems such as the digestive system to become slower therefore meaning that it needs to
work harder to keep them from experiencing problems such as constipation.
To keep a healthy balanced diet we should also be taking in a lot of high energy food, therefore
meaning that the main part of our diets should come from carbohydrates. Carbohydrates are
digested and broken down into glucose during digestion, glucose is the main source of fuel for our
bodies especially the brain which can not function without this therefore to keep energy levels up
most of our diet should come from eating the foods that contain this nutrient. Young children are
naturally active, this means that they are constantly using their energy therefore they need to
consume as much carbohydrates as they can so that their energy levels are stabilised. If they
consume less energy then that of the energy their bodies are using this can then cause them to
experience fatigue and an increase in irritability. Similarly older people should be consuming
carbohydrates as the majority of their diet so that they can also keep their energy levels up.
Consuming a low carbohydrate diet increases the dietary fat intake in order to receive energy
needed for their bodies to function, this then leads to an increased risk for cardiovascular disease
which is vital, especially for the elderly whom experience weakened and slower bodily systems. This
is then crucial for their health as it is more difficult for their bodies to fight infections and diseases.
For a healthy balanced diet it is important that fibre should also be consumed, this is because the
main role for fibre is to keep the digestive system healthy. Fibres help to soften stool hence
promoting normal elimination. Fibre rich diets also increase satiety, however fibre is also a type of
carbohydrate with health organisations recommending to increase the intake of complex
carbohydrates with dietary fibre in particular (AHA, 1986; DHHS, 1986). Evidence supports that there
is an association between low intakes of fibre and a high prevalence of childhood constipation (De
Morais MB et al., 1996), therefore showing how fibre keeps the digestive system in order and
without it can cause an increase in constipation. Similarly, older people should also make sure they
have fibre in their diets, fibre helps their bodies to fight disease by lowering their cholesterol levels
as well as lowering the chance of getting certain types of cancers such as colorectal cancer. As fibre
helps prevent constipation, this also means that it lowers the risk of developing haemorrhoids as it
moves waste through the body. Those with diabetes should also eat fibre as it can help control the
glucose levels in the bloodstream as it slows the breakdown of nutrients therefore allowing glucose
from food to move into the blood little by little (Elizabeth Bemis, UMH, 2013), therefore without it
older people would be more likely to develop illnesses such as haemorrhoids and constipation.
Fruit and vegetables provide the essential vitamins and minerals our bodies need as part of our
balanced diet. Vitamins help with hundreds of critical roles in the body such as helping to shore up
bones, they blister the immune system and help to repair cellular damage. On the other hand,
minerals help to build strong bones as well as help to transmit nerve impulses, some minerals can
make hormones as well as help to maintain a normal heartbeat. Vitamin D helps the body to absorb
calcium and phosphate from our diet which is important for healthy bones, teeth and muscles,
without vitamin D children can develop rickets whilst the elderly can develop osteomalacia, which
causes bone pain and tenderness if they do not have this as part of their diet. Vitamin A strengthens
the immune system, helps with vision in dim light and keeps the skin healthy, without vitamin A
children are unable to increase their immunity to diseases and illnesses as well as develop their
eyesight. In the elderly, if they do not have vitamin A their bodies will find it more difficult to fight of
bacteria and infections, therefore it is crucially important they include vitamin A in their diets as they
are most vulnerable to contracting diseases. Without vitamin A, older people will find it more
difficult to see as their eyesight begins deteriorating as they age, therefore not consuming this could
, therefore cause their eyesight to deteriorate much faster. Vitamin C is important for the general
health of the immune system as well as help to absorb iron. Therefore without vitamin C children
could develop illnesses such an anemia where their iron count is lower than it should be. The elderly
should also make sure they consume vitamin C to help keep their immune system as healthy as
possible to help them combat illnesses and infections they may become exposed to (NHS, 2018).
Overall their diets should consist of consuming all of these nutrients in order for them to maintain a
healthy body.
Young children should avoid taking in sugars, salts and additives or at least minimise the intake, this
is because they are not needed in our diets and are not beneficial or give us any nutrients our bodies
need to absorb. As children are still developing and their bodies are still growing they should be
consuming the foods that allow them to receive the nutrients that help them to contain normal and
healthy bodies. In addition to this, young people and children are not the only ones that should be
having these nutrients, for example older people should be eating all the same nutrients for all the
same functions. Nutrients act the same way for all our bodies no matter the age. As well as this,
older people can include more sugars, salt and additives in their diets compared to young children,
however it should still be kept to only being consumed in small amounts and not on a regular basis.
If they are consumed regularly it drives a risk for health problems and complications, for example if
they were to eat it daily this would cause their insulin levels to be higher than their body needs
which could result in them developing diabetes, as well as obesity. Obesity is when someone is
overweight, when their body mass index is higher than the category that is considered normal for
their weight and height. Obesity can lead to a range of heart linked problems if their weight is not
monitored correctly.
Older people do have a similar diet to that of a child, although they should be consuming more of
each food group as they need more energy to function as their bodies have a greater mass than that
of a child therefore needing more nutrients to be absorbed in order for them to function properly
and stay healthy.
For an older person who is moderately active, they need to consume a specific amount of calories,
calories are the energy requirements that need to be taken in. A man and a woman have different
energy requirements due to males having more muscle in their bodily structure than that of a
woman therefore needing more energy and nutrients as they have a greater mass. Therefore, for an
older man, they would need to be consuming between 2.200-2400 calories and and older female
would need to consume 1800 calories (HealthyChildren,2014). On the other hand, young children
and young people whom are also moderately active need to consume the required energy amount
depending on their age and again gender. This starts from the age of 2-3 for both boys and girls
needing to consume 1000 calories, this then increases for those aged 4-8 for both boys and girls to
be consuming between 1400-1600 calories. As they reach the ages of 9-13, the males need to
consume between 1800-2200 calories whilst the females need to consume between 1600-2000
calories and the males aged 14-18 should consume between 2400-2800 calories whilst the females
should be consuming 2000 calories (Healthy Children,2014). As you can see, the amount of calories
they need depends on how much mass they have, this is categorised using their age as their physical
development grows with age as they get older which makes it easier to see how much someone
should be consuming. The amount of calories consumed also relates to how much of each food
group should be eaten. For example the older people should be eating certain amounts depending
on how much calories they consume, the men who need 2,200-2,400 calories should be eating 7-8
ounces of grains, 2 cups of fruit, 3 cups of vegetables, 3 cups of dairy and 6 and a ½ ounces of
protein, meanwhile an older woman eating 1800 calories should be eating 6 ounces of grains, 1 and
a ½ cups of fruit, 2 and a ½ cups of vegetables, 3 cups of diary and 5 ounces of protein (Healthy
Children,2014). Therefore similarly children and young people would need the correct amount of
each food group depending on how many calories they needs to consume, therefore those aged 2-3
