DIETARY REQUIREMENTS
A. Vitamins and Minerals
1) Explain the difference between fat-soluble and water-soluble vitamins
FAT-SOLUBLE VITAMINS WATER-SOLUBLE VITAMINS VITAMIN A VITAMIN C (ascorbic acid)
VITAMIN D VITAMIN B group:
• B1 (Thiamine)
• B2 (Riboflavin)
• B6 (Pyrodoxine)
• B12 (Cobalamin)
• Folic acid (Folate)
• Niacin
VITAMIN K
VITAMIN E
Fat soluble vitamins are soluble in fats whereas water soluble vitamins are soluble in water. Water soluble vitamins are easily absorbed however fat soluble vitamins require bile salts and fat for their absorption. Fat soluble vitamins can be stored in the body specifically the liver and are not normally excreted in the urine, so a regular supply is not necessary. Ingestion of large amounts of fat soluble vitamins can…show more content… ADOLESCENTS
(1) Adolescents nutritional requirements
According to the FSAI:
• Adolescents demand for nutrients are similar to other age groups with some exceptions to ensure optimal growth and development
• Adolescents particularly adolescent girls need to ensure they are eating enough iron rich foods to prevent deficiency i.e. anaemia
NUTRIENT RDA SOURCES
Protein (g/d) 69 (53) Meat, poultry, soya products, eggs
Fibre (g) 18 Wholemeal breads, brown rice, fruit and vegetables
Calcium (mg) 1200 Milk, cheese, yoghurt
Vitamin D - Eggs, milk, oily fish, sunlight
Iron (mg) 14.8 Meat, dark green leafy vegetables: cabbage, spinach
Vitamin A (mcg) 600 Carrots, sweet potato, liver
Vitamin C (mg) 35 Citrus fruit: oranges, kiwi, grapefruit, juices
(FSAI 1999)
(2) Adolescents energy requirements
• Period of rapid growth and increased activity
• BMR: the amount of energy expended at risk increases as age increases
AGE (years) 10.5 11.5 12.5 13.5 14.5 15.5 16.5 17.5
BOYS
BMR (MJ/d) 5.19 5.45 5.78 6.23 6.67 7.04 7.38 7.52
EER (MJ/d) 8.73 9.19 9.8 10.63 10.89 11.41 11.92 12
GIRLS
BMR (MJ/d) 4.8 5 5.31 5.59 5.73 5.84 5.92 5.95
EER (MJ/d) 7.64 7.95 8.55 8.95 8.74* 8.88 8.97 8.96
EER: Estimated energy