01 Prepared by: BSG Chandrasekera (BSc, MSc)

Grade 10 - English medium Health Science Let us have nutritious food for healthy living part II

14/06/2020 Study pack 08

INSTRUCTIONS:

Please write down the following in your note books

Foods rich in Iron Foods rich in Vitamin A

Foods rich in Iodine Foods rich in calcium

Nutritional problems

02 Prepared by: BSG Chandrasekera (BSc, MSc)

Mainly there are nutritional problems in pregnant mothers and breast feeding babies in Sri Lanka.

What are the steps to be taken to overcome these nutritional problems?

For reading purpose only::::

Rice has been a staple food for many centuries and Sri Lankans love their rice. We are

notoriously known to pile rice on our plates into what resembles a small mountain.

The consumption of rice to vegetable, meat/fish ratio is rather high. This

undoubtedly proves to be problematic and should be taken into serious

consideration. The idea of how much people eat is more important than what they

eat. The relative importance of food volume versus food quality has been

misinterpreted.

Daily Mirror spoke to Dr. Anoma Chandrasekara, Nutritionist on the subject.

“According to dietary recommendations, an adult needs to eat 3 to 6 cups of boiled

rice per day to 2 cups of boiled rice per meal or an equivalent amount of cereals or

yams. However, Sri Lankans consume more than 2 cups of boiled rice per meal.

Proportions from each food group, namely, cereals, yams, vegetables, fruits, animal

protein, pulses, milk, dairy products, nuts and oils are not at optimum levels. Starchy

foods give us energy in the form of carbohydrates.

There are three major macronutrients that the human body needs in order to

function properly. Carbohydrates, protein and fat. The intake of carbohydrates

should be 55% to 60% and the intake of proteins should be 25% to 30%. The intake

of fat should be between 15% to 20%. These are the correct proportions that we

should focus our dietary intake. Your diet should provide energy at an adequate level

from carbohydrates, protein, fats, vitamins and minerals, in addition to other non-

nutrient compounds.

It is important to follow a healthy, nutritionally adequate (balanced) diet, while

maintaining regular physical activity to achieve and maintain good health. It also

helps to reduce non-communicable diseases such as cardio-vascular diseases,

hypertension, type 2 diabetes, cancers, fatty liver diseases, chronic kidney diseases

and other various illnesses.

03 Prepared by: BSG Chandrasekera (BSc, MSc)

Incorporating nutrient-dense foods while being within calorie limits based on age

group, activity level, gender and physiological status is important and a variety of

food within each food group such as vegetables, greens, red and orange fruits and

vegetables as well as eggs, meat and poultry should be included.”

Activity 01

Write down steps to be taken to prevent nutritional problems in Sri Lanka

The Vicious cycle of nutritional deficiency

mother has undernutritoin

baby born underweight

he/she poor growth (stunting

and wasting)

girl enter motherhood

04 Prepared by: BSG Chandrasekera (BSc, MSc)

Activity 02

Describe briefly the vicious cycle of nutritional deficiency.

Therefore improving the nutrition of a girl during childhood and adolescence will result in her being

healthy during motherhood as well. So, we can understand an infant’s nutritional status has an

impact when she becomes an adolescent and will affect the baby she will give birth to one day.

Write down answers for the following questions.

1. Write down reasons for poor weight gain during pregnancy

2. Who is considered as low birth weight baby?

3. What is lacking in low birth weight baby?

Factors affecting nutritional deficiency (Please the textbook pages 137- 140 to get an idea further)

1. Food security and food safety

2. Age

3. Health condition

4. Environment

5. Misconceptions about food and nutritional problems

Student’s contribution to minimize nutritional problems

Activity 03

Read the pages 140 to 143 and draw a sketch of your home garden, showing how you could

effectively it for cultivation

Hint:

Salad gardens, vertical and horizontal cultivation, organic crops, hydroponics, rain water harvesting,

growing structures, etc.

Getting used to indigenous food

Activity 04

Prepare a report on how you can mix indigenous foods with your meals.

05 Prepared by: BSG Chandrasekera (BSc, MSc)

Food culture of Sri Lanka

Staple food is rice – traditional rice varieties (Suwandel, Elsahal, Heeneti)

Grains – kurakkan, meneri,

Kurakkan (Finger millet)

Balanced and wholesome diets – Hathmaluwa, mung kiribath, mixed green leaves

Food preservation – dry fish, jadi, drying jak seeds

Certain foods popular in certain communities

Milk rice, rice and curry – traditional food items in Sinhala community

Pittu, thosai, wade – traditional food items in Tamil community

Watalappan, biriyani – traditional food items in Muslim community

During different festive seasons their traditional foods become popular

Sinhala New Year – milk rice, oil cakes, kokis

Thai pongal – pongal rice

Certain food types in certain occasions

Milk rice – celebrate special occasions

Mala batha – kith and kin of the dead

Preparation of food according to the needs of different individuals

Activity 05

Please read the pages 147-150 and prescribe a diet for a pregnant mother, lactating mother and a

diabetic patient.