The National Health Service and the Government suggest thatindividuals should at least 5 vitamins and minerals daily, this should alsoinclude a base meal this must contain bread and other starchy foods. Along withthat individuals need some dairy products, i.e. milk (alternatives soya milk).Only roughly 7 per cent of a person’s diet should include food containing fatsand food containing sugar these types of food should be avoided and kept to aminimum. Individuals should drink around 6-8 glasses of water per day as well. Women and men have different nutritional requirements, womencan roughly have an intake of 2000 calories. This includes around 50g ofproteins, 260g of carbohydrates, and no more than 90 g of sugar and 70g of fat,6g of salt.

Also within this diet a woman should have 20g of saturates. For themen the recommended healthy balanced diet intake is higher than a woman’s thisdue to the fact that men have a higher body capacity. The recommended caloriesfor a man is 2500.

Within this the daily amount of protein a male should haveis 55g, 300g of carbohydrates, 120g of sugary foods, 95g fat, 30g of saturates.A male’s intake of salt is the same as a woman’s at 6g a day. A child’s calorie intake is different and it slowlyincreases as the child gets older as the body requires more to carry out developmentchanges both physical and phycological, it is also different depending on thesex of the child as boys need a higher number of calories. Below in the tableit shows the age and the number of calories they need. Age Calories per day   Boys Girls 1–3 1,230 1,165 4–6 1,715 1,545 7–10 1,970 1,740 11–14 2,220 1,845 15–18 2,755 2,110 Adults 2,550 1,940  As said before adults need very little amount of salt (6g)this is even less for a child as they have much smaller bodies.  The problem with salt is the sodium in it asit causes health problems like high blood pressure.

The maximum amounts of saltchildren should have at different ages are; Age Salt Intake 1–3 years 2g a day (0.8g sodium) 4–6 years 3g a day (1.2g sodium) 7–10 years 5g a day (2g sodium) 11 years upwards 6g a day (2.

5g sodium)  For the body, to function correctly it needs vital vitaminsand minerals all of which as an important role within. Vitamin A, can be found inchesses, liver products, milk and oily fish. It is essential for individualssight, especially in dim light. Vitamin A helps aid a healthy immune system. Vitamin B1 (Thiamine) is for muscle tissue and nerve system.Thiamine can be found in many foods including fresh fruits and dry fruits. Itcan also be found in eggs.

B2 (Riboflavin) this can be found in Milk, eggs andrice. B2 is required for the skin, nervous system and eyes, as well as this itlets the body release carbohydrates energy.  Niacin (Vitamin B3) can be found in many foodsincluding greens, meat, fish and eggs. It helps lower cardiovascular diseaserisk as it reduces the atherosclerosis which is a dangerous hardening of thearteries that can lead to heart disease.

Vitamin B6 also known as pyridoxine isimportant for movement, memory, energy expenditure and blood flow. It helpsmaintain a healthy nervous system. Food that it is found in is chicken, tunaand avocado.


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