Environment and Community Health 1 (PUB107)

SEMESTER 1
Primary Health care, The Maldives National
University
Lecturer; Miss Shafrath
ASSESSMENT 1: Nutrition Assignment
October 27th, 2022

Mariyam Masha
Student ID NO: S067626

1|Page
Table of Contents
1. Introduction…………………………………………………………………………….3
2. Estimated daily kCalorie needs for this woman ……………………………………….3

2.1. Calculation………………………………………………………………………….….4
3. Diet plan …………………………………………………………………………….….4

3.1. Meal plan for a woman (day 1) (day 2) ………………………………………...…...…5

4. Use of locally available food ……………………………………………………...……6

2|Page
 1. Introduction

Your body receives the nutrients it needs to operate properly from a balanced diet. Maintaining
good health and feeling your best can both be facilitated by eating a healthy, balanced diet. It is
important to get the right nutrients, particularly as we become older. The daily foods we choose
to eat can have a variety of consequences on the mind and body, as well as a significant impact
on our mood and way of life. Even though we frequently struggle to resist that deep-dish pan
deluxe pizza, going for the healthier option can really pay off, maintaining a nutritious diet and
regularly ingesting the essential nutrients to achieve and maintain a healthy body weight, this
involves consuming the appropriate amounts of food and drink, as well as a wide variety of
meals in the appropriate quantities. You can stay active throughout the day thanks to a well-
balanced diet, which also gives you the nutrients you need for growth and keeps you strong and
healthy. The local sources of nutrition foods will be the main focus of this assignment. Water,
carbohydrates, protein, fat, vitamins, and minerals are among the nutrients that make up a two-
day meal plan for women who are 28 years old.

2. Estimated daily kCalorie needs for this woman.

This is as 28-year-old women. She has a height of 150cm and a weight of 54kg and PA is 1.27
which is active women. And the average calorie intake for this woman is 2400Kcal per day. The
daily recommended calorie intake is based on a variety of elements, including your age, sex,
height, current weight, amount of activity, and metabolic health, among many others. So, this
diet plan will be made after calculating estimated energy requirement (EER).

3|Page
 2.1. Calculation

EER= [354-(6.91× age)]+PA×[(9.36×weight)+(726×height)]

EER= [354-(6.91× 28)]+1.27×[(9.36×54)+(726×1.50)]

EER= [354-193.48] +1.27×[(505.44)+(1089)]

EER= 181.25+(1.27×1594.44)

EER= 2206.1888

The EER for an active 28year old woman who weigh 54Kg and has a height of 1.50 M is about
2206.2 kilo Calories per day.

3. Diet plan

Most people relate diets with rapid weight loss and calorie restriction. However, a diet plan is
suited to an individual’s health state, weight and lifestyle, along with their weight reduction
and health goals. A balanced diet is necessary for both good nutrition and health. A balanced
diet is crucial for leading a healthy lifestyle, and this cannot be emphasized enough.
Maintaining a balanced diet and taking into account to fulfill all the important nutrients
required by the body will help you live a healthy lifestyle. Having a healthy diet helps you
reach your optimum weight and You are protected from a variety of chronic
noncommunicable diseases, including cancer, diabetes, and cardiovascular disease. A
balanced diet that limits salt, sugar, saturated fats, and trans fats from industrial production is
crucial for good health.

4|Page
3.1. Meal plan for a woman (day 1)

Breakfast

1 cup of wholegrain cereal with ½ cup of milk and 1 banana.

Lunch

1 cup of white rice with grilled chicken and a green salad with ¼ of lemon juice

1 cup of orange juice with no added free sugar

Snack

2 whole wheat crackers with ½ apple and ½ mango

Dinner

Spaghetti with minced garlic, tomato, onion and meat sauce

1 avocado toast

3.2. Meal plan for a woman (day 2)

Breakfast

1 cup of frozen yogurt with fruit bites and 1 boiled egg

Lunch

1 cup of noodles with 1 beef sandwich on roll

1 cup of carrot juice with no added sugar

Snack

1 apple with peanut butter and banana bread bites

Dinner

Grilled chicken wrap with steamed vegetables

5 strawberries

5|Page
4. Use of locally available food
 Fruit and vegetables
A diet high in fruits and vegetables can lower blood pressure, lower the risk of
heart disease and stroke, lower the risk of eye and digestive issues, lessen the risk
of some forms of cancer, and have a positive impact on blood sugar, which can
help to control hunger. Important vitamins, minerals, and plant compounds may
be found in fruits and vegetables. They also include fiber.
 Starchy food
The foundation of a healthy diet is starchy food. They serve as the foundation for
a filling, well-balanced meal and are an essential source of nutrition and energy.
There are many different types of starchy foods, and they are frequently a basis in
diets all around the world. They include, for instance, root vegetables, legumes,
and grains.
 Fat
 Your body needs dietary fats for energy and to sustain healthy cell function. They
also help to keep body temperature and organ protection. Your body produces
vital hormones and some nutrients are absorbed and produced by fats.
 Dairy
They provide a lot of vitamins and minerals, including calcium, and are a fantastic
source of energy and protein. These will support people’s bone and dental health
development.
 Protein
Protein contributes to the growth and maintenance of muscle mass. As we age,
our muscle mass declines, therefore it's critical to consume adequate protein to
maintain muscle strength. While younger persons require closer to 0.54 grams per
pound of body weight, older adults require at least 0.36 grams per pound of body
weight each day.

6|Page
When making a diet plan you should always consider selecting foods that are locally
available. Fruits and vegetables like banana, orange, apples, spinach, lettuce and
cucumbers. For the starchy food potion, we can include bread, rice, potatoes and pasta
that is available in any local shops. Our primary supply of carbohydrates comes from
starchy foods, which are essential to a balanced diet. Additionally, they provide us with a
solid amount of energy and the majority of the nutrients we consume. They also include
fiber, calcium, iron, and B vitamins in addition to carbohydrates. For dairy products we
can use milk, yogurt, cheese and butter. Dairy products lower the risk of fractures and
help preserve bone density. Up to the age of 50, adults need 1,000 mg of calcium daily.
The Maldives is 99% water and a very rich source of protein comes from seafood. We
can get protein from eggs and beans. And for fats avocados, olives and different kinds of
oils are available locally.

7|Page
5. Types of nutrients available from the various sources of food included in the 2-day
diet plan
 Wholegrain cereal: This includes omega 3 fatty acids, fiber, vitamins, minerals
and starch
 Milk: this includes calcium, vitamin B2, vitamin B12, potassium and vitamin A
and vitamin d.
 Banana: This provides calories, protein, carbohydrate, fiber and potassium.
 White rice: magnesium, selenium and folic acid.
 Chicken: vitamin B6, zinc, niacin and potassium.
 Green salad: this includes Vitamin A, vitamin C, beta-carotene, calcium, fiber and
phytonutrients
 Lemon: this contain calories, protein, crabs, sugar and fat.
 Orange juice: calories, protein, vitamin C and magnesium
 Wheat crackers: fat, sodium, carbohydrates and sugar
 Apple: fat, protein and fiber
 Mango: vitamin A, vitamin K, folate and magnesium.
 Spaghetti: Magnesium, folate(B9), niacin(B3)
 Garlic: Manganese, vitamin B6, vitamin C and fiber
 Tomato: Folate, vitamin C and potassium
 Onion: Vitamin C, vitamin B6 and potassium.
 Avocado: calories, carbohydrate, protein and fat.
 Frozen yogurt: calcium, potassium and magnesium.
 Boiled egg: Calories, carbs, fat and protein.
 Noodles: iron, manganese, fat and vitamin B.
 Beef: protein, iron, zinc and niacin.
 Carrot juice: potassium, vitamin A, vitalism C and vitamin K.
 Peanut butter: magnesium, iron and vitamin B6
 Strawberries: vitamin C, manganese and potassium

8|Page
6. Conclusion
Meal planning is a simple step that may help you achieve your objectives, whether you're
attempting to lose weight or simply improve your nutrition. Planning your meals ahead of
time has several benefits that not only reduce waistline expansion but also improve
overall health. You may better manage your time by planning your meals for the coming
week. Making dinner choices, shopping for food, cooking, and cleaning up afterward all
take a lot of time. Planning ahead and preparing your meals prevents excessive shopping
visits, minimizes aimless roaming, and prevents overpaying while you're there. And it
can provide you with all the neutrinos you need to stay healthy and function well if you
plan it precisely.

9|Page
 7. Reference

ESTIMATED ENERGY REQUIREMENT (EER) EQUATION. (2021). Retrieved from global rph :
https://globalrph.com/medcalcs/estimated-energy-requirement-eer-equation

5 Major Impacts of a Well-Balanced Diet. ( 2022). Retrieved from confort keepers :

5 Things to Consider When Personalizing Your Diet Plan. (2020). Retrieved from health and fitness:
https://www.mensjournal.com/health-fitness/5-things-consider-when-personalizing-your-diet-
plan/

Butler, N. (2020, june 29). Balanced Diet. Retrieved from healthline .

DIET PLANNING. (n.d.). Retrieved from weight matters : https://weightmatters.co.uk/weight-

Eating a balanced diet. (2022, july 29). Retrieved from NHS: https://www.nhs.uk/live-well/eat-well/how-
to-eat-a-balanced-diet/eating-a-balanced-diet/

Fruit and vegetables. (n.d.). Retrieved from better health :

Health benefits of eating well. (2020, april 30). Retrieved from NHS inform :
https://www.nhsinform.scot/healthy-living/food-and-nutrition/eating-well/health-benefits-of-
eating-wel

Healthy diet. (n.d.). Retrieved from WHO: https://www.who.int/initiatives/behealthy/healthy-diet

IMPORTANCE OF BALANCED DIET IN A HEALTHY LIFESTYLE. (2019, november 22). Retrieved from
narayana health : https://www.narayanahealth.org/blog/importance-of-balanced-diet-for-a-
healthy-lifestyle/

THE IMPORTANCE OF A DIET PLAN. (2019). Retrieved from spa and spin blog: https://www.spa-in-
spain.com/blog1/2017/01/28/a-new-year-a-new-you-the-importance-of-a-diet-plan/

What Is a Balanced Diet? (2021, june 22). Retrieved from Norish by web med:
https://www.webmd.com/diet/what-is-a-balanced-diet

Why starchy foods matter, and which ones to eat. (n.d.). Retrieved from medical news today :
https://www.medicalnewstoday.com/articles/starchy-foods

10 | P a g e