TASK 1

QUESTION 1 (A)

INTRODUCTION (4M) 4 POINTS

A well-balanced diet and exercise are good for our physical and mental health. A well-balanced
diet is not for only preventing excess weight gain or weight loss, it’s associated to healthier
lifestyle too. Exercise improves brain related function and outcomes physically. By we following
the well-balanced diet and exercise can be reduce the risk of diseases such as diabetes, high
blood pressure, obesity and etc. Sometimes we eat what we like due to the taste and experience
the different types of food, but we did not know about the nutrients content from the foods
whether it’s good or bad for our health. So, by having well-balanced diet, it should be easier for
us to enjoy the food and be healthy. How we know the food is healthy or not? To maintain a
healthy body, we need to know about essential nutrients. According to the World Health
Organization, these nutrients must come from food, and they’re vital for disease prevention,
growth, and good health. Essential nutrients can be divided into six categories such as
carbohydrate, protein, fat, vitamins, minerals and water. All these six categories are playing
unique fundamental roles in well-balanced diet.

1
DISCUSS THE ESSENTIAL NUTRIENTS THAT CONSTITUTE A WELL-BALANCED

DIET (12M) 3X4 POINTS

PROTEIN

Protein is one of the most important part in well-balanced diet. It helps our bodies to repair
damaged cells as well as make new ones and maintaining all functional cells in our body. For a
healthy diet we need to understand how proteins affects us and determine how much protein we
need to maintain a balanced diet. In our body, the 20 amino acids in complex combinations to
build the proteins to be healthy. For a person how much protein need into a balanced diet, people
do have different requirements protein depends on their body size, age, levels of activity and
health. Our body goes through 300 – 400 grams of protein daily, but that doesn’t mean you need
that much since you can recycle used proteins. The Institute of Medicine (IOM) recommends the
average person get about 0.36 grams of protein per pound. For a 150-pound person, that would
be about 54 grams of protein in a day. There are two categories under protein balance diet such
as animal food and plant food. Example of animal food protein are while meat, eggs, fish are
good sources of essential amino acids and example of plant foods such like nuts, beans, soy and
grains. It depends on how much protein you need daily by doing physical activities. There are
few ways may help to eat protein in well-balanced diet. First of all, figure out individual protein
needs contain your body, in each meal include at least 25-30grams of protein, include both plant
and animal sources of protein in healthy diet.

CARBOHYDRATES

Carbohydrates are necessary for the well-balanced diet. Many people are confused about
carbohydrates are not in healthy diet but keep in mind it is more important to eat carbohydrate in
healthy diet. Carbohydrates are found in both healthy and unhealthy foods such as bread, milk,
popcorn, cookies and etc. The most common and abundant forms are fibers, sugars and starches.
Sugar is the easiest form of carbohydrate and occurs naturally in some foods, including fruits,
vegetables, milk and etc. Types of sugar includes fruit sugar (fructose), table sugar (sucrose) and
milk sugar (lactose). Starch and fiber are complex carbohydrates, meaning it made of many sugar
units bonded together. It occurs naturally in vegetables, grains, and cooked dry beans and peas.

2
There are few tips for healthy carbohydrates to our diet. Firstly, start the day with grains which
means choose a cereal that has at least 4 - 8 grams of fiber of sugar per serving. Secondly, can
use whole grains breads for lunch or eat as snacks too. Furthermore, choose whole fruit instead
of juice such as an orange has two times as much fiber and half as much sugar as a 12-ounce
glass of orange juice.

FATS

Fats often get a bad rap into our body, but in recent research has shown that fats are an important
part of a healthy diet too. Fats are high calories, but those calories are an important energy source
for our body. Fats in your diet can help you to balance your blood sugar, decrease your risk of
heart disease and diabetes, meanwhile improve your brain function. There are three types of fats
such as saturated, monounsaturated, polyunsaturated. Saturated fats are generally solid at room
temperature. We can find them in animal products and oils such as coconut oil. Monounsaturated
fats have a “heart-healthy” glow because many foods rich in them including olive oil can reduce
your risk for cardiovascular-related problems. Polyunsaturated fats are high in fish, which can go
rancid quickly. The most famous fats are unsaturated fats of omega-3 and omega-6 fatty acids.
Unsaturated fats are very important for your body as they provide essential fatty acids your body
can’t make. You can find these healthy fats in seeds, nuts, fish, and vegetable oils. While taking
too many calories can contribute to gain weight. And overall, healthy dietary fat positively
impacts hormones that regulate satiety and appetite.

VITAMINS

Vitamins are another important essential nutrient for your healthy diet. Most people should be
able to get all the nutrients they need by eating a varied and balanced healthy diet. Vitamin are
vital for warding off disease and staying healthy. Your body needs these micronutrients to
support its functions. There are 13 essential vitamins that our body needs to function properly
and with healthy. Each vitamin plays an important role to your body, and if not getting enough of
vitamins can cause health problems. The 13 essential vitamins fall into two categories such as
water-soluble and fat-soluble. There are four fat-soluble vitamins includes vitamin A, D, E, and
K are stored in the body’s fatty tissues. The other 9 vitamins are water-soluble and therefore

3
must be replenished regularly because they are removed from the body in your urine. Vitamin
B12 is the only water-soluble vitamin that is stored in the liver. Vitamins may lower the risk of
prostate cancer and risk of lung they are powerful antioxidants. Vitamins are like offer a range of
health benefits including boosting the immune system, supporting healthy blood,
aiding calcium absorption, helping the body metabolize proteins and carbohydrates, aiding brain
and nervous system functioning, help the body heal and strengthening teeth, bones, skin and etc.
If we eat a varied, well-balanced diet of vegetables and fruits, and have a normal and healthy
functioning digestive tract, you likely don’t need to take vitamin supplements.

CONCLUSION (2M) 0.5 X 4 POINTS

As a conclusion, eating a varied diet full of vegetables, fruits, healthy proteins and fats, and
whole grains is the best way to get enough of essential nutrients plus the important category of
phytonutrients. The essential nutrients of proteins, carbohydrates, fats and vitamins are most of
important in well balanced diet and exercise to maintain a healthy body. Unhealthy diet and
exercises remain among the leading causes of health issues and disease.

REFERENCES 2M

who.int/mediacentre/factsheets/fs311/en/
World Health Organization. Obesity and overweight (accessed 25 February 2016).

gov.uk/government/news/new-phe-survey-finds-12-of-3-year-olds-have-tooth-decay 
Public Health England. New PHE survey finds 12% of 3 years old have tooth decay.  (accessed
25 February 2016).
https://www.nst.com.my/lifestyle/heal/2018/10/426520/eat-well-tips-staying-healthy

4
QUESTION 1 (B)

INTRODUCTION (4M) 4 POINTS

A therapeutic diet is a meal plan to control the intake of certain foods that to diagnosed with
diabetes mellitus and hypertension. It’s a part of the treatment of a medical condition and are
normally prescribed by a physician or nutrition. A therapeutic diet is usually a modification diet
from a regular diet. In therapeutic diet, modifications are done in texture, nutrients and food
allergies. Therapeutic diets are formulated by doctors or physician. For examples, common
therapeutic diets are gluten-free diet, clear liquid diets, full liquid diets, no concentrated sweet
diet, diabetic (calorie controlled) diet, renal diet, low fat diet, high fiber diet, no added salts diet
and etc. Diabetic diet is one of the most common therapeutic diets which involve limiting high
level sugar foods to help blood sugar levels. From the therapeutic diet may change a person’s
over time based on their response and improvements in health condition. Depending on a person
health problem, the therapeutic diet may be temporary, but the therapeutic diet becomes the
permanent change to lead a healthy life.

ILLUSTRATION ON THE PLAN OF THERAPEUTIC DIET FOR DIABETES (9M) 4.5

X 2 POINTS

Therapeutic diet for diabetes mellitus is to control the diabetes by meal plan. It doesn’t mean
living in deprivation, means eating a tasty meal, balanced diet that will also boost your energy
and improve your health condition. During digestion period, sugars are simple carbohydrates and
starches are complex carbohydrates break down into blood glucose. For the therapeutic diet,
focus on healthy carbohydrates such as fruits, vegetables, whole grains and etc. A therapeutic
diet for diabetes doesn’t have to be complicated yourself and you don’t have to give up all your
favorite foods which you liked the most. The first step to making meal plan, there are some
factors to be taken into consideration. Time is very important for meals while not more than 4
hours without eating, limit refined carbohydrates, get a variety of healthy food choices such like
complex carbohydrates such as whole grain, fibre, which is found in beans and peas, protein such
as chicken and fish and lots of vegetables. Individualised meal planning should include
optimisation of food choices to meet recommended dietary allowances (RDAs) or dietary

5
reference intakes (DRIs) for all micronutrients. Mr. M can enjoy his favorite treats as long as he
plan properly and limit hidden sugars. There are some tips to reduce sugar by reducing the drinks
of soft drinks, soda and juice. For example, try to drink sparkling water with a twist of lemon
instead.

ILLUSTRATION ON THE PLAN OF THERAPEUTIC DIET FOR HYPERTENSION

(9M) 4.5 X 2 POINTS

Therapeutic diet for hypertension will get lower your blood pressure, which can reduce the
chances that you will have a stroke or heart attack. This physician therapy is sometimes called
the DASH (Dietary Approaches to Stop Hypertension) plan. It cuts back on the amount of
sodium that you get from the food and drink. The DASH diet plan is very simple to follow
individually. Mr. M need to eat more fruits, vegetables and low-fat dairy foods, whole grain
foods, fish and etc. Magnesium, potassium, and fiber may help to control blood pressure. Fruits and
vegetables are high in magnesium, potassium and fiber, and they’re low in sodium. Other than that,
seeds, nuts, legumes, and poultry are good sources of magnesium. Mr. M need to increase the
amounts of natural potassium, magnesium, and fiber you take in such as apples, apricots, broccoli
and etc. Mr. M should know how to limit sodium per day. Generally, high blood pressure people
should get between 1,500 milligrams (mg) and 2,400 mg sodium per day. Foods with more than
300 mg sodium per serving may not fit into their meal plan. He can find out how much sodium is
in a food by reading the food label.

CONCLUSION (4M)

As a conclusion, the therapeutic diet is very important for Mr. M to control his diabetes and
hypertension. By knowing the diet plan he will live a healthy lifestyle. From the therapeutic diet,
Mr. M will know how to control sugar levels from diabetes mellitus by limiting carbohydrates,
choose healthy food order without sugar and etc. For hypertension, Mr. M will follow the DASH
plan to control his hypertension by eat natural amount of potassium, magnesium and fiber. From
this plans he will get to know how to prevent from hypertension and diabetes mellitus.

6
REFERENCES (4M)

http://www.diabetesed.net/page/_files/MNT-Info-Sherri-Shafer-2014.pdf

https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-

high-blood-pressure/managing-blood-pressure-with-a-heart-healthy-diet

7
TASK 2

LIFESTYLE ADJUSTMENTS TO PREVENT HYPERTENSION AND DIABETES

DIABETES MELLITUS DIET PLAN

8
 Mea
t

Sweets

Cheese, yogurt, eggs

Fish and seafood

Fruits, vegetables, pasta, bread, nuts, herbs

Physical activity, enjoy meals

For diabetes mellitus diet plan, as shown above food pyramid is the eating pattern derived from
the Mediterranean-style to improve glycemic control and cardiovascular disease risk factors.
From the food pyramid, Meats and sweets is less often for diabetes mellitus person to eat.
Secondly, cheese, eggs and yogurts are moderate portion to take weekly. Fish and seafood, at
least have to take twice in a week. For daily serving must be vegetables, fruits, nuts, seeds,
legumes, potatoes, whole grains, breads, herbs, and extra virgin olive oil. Emphasis is place on
use of minimally process foods, seasonal fresh and locally grown foods.

PHYSICAL ACTIVITY

Exercise for individuals with diabetes and hypertension have many benefits for most outweigh
risks. Exercise and resistance training may improve glycemic control. People with disability
should be encourage to exercise to improve cardiovascular disease and overall fitness, weight

9
control, and for improved psychological well-being and quality of lifestyle adjustment. There are
several factors that can affect the blood glucose response to exercise such as individual response
to exercise varies, timing and type of the previous diet meal, pre-exercise blood glucose level
and person’s fitness level. As encouraged to everyone, at least do aerobic exercise for 150
minutes each week or 75 minutes of vigorous intensity exercise. Moderate exercising includes
walking and swimming. Can exercise prevent diabetes mellitus and hypertension? As below
shown, one of the proven chart exercises can prevent diabetes.

PREVENTION AND CONTROL OF HYPERTENSION

10
 TO PREVENT HYPERTENSION

HYPERTENSION AWARENESS

HYPERTENSION CONTROL

HYPERTENSION TREATMENT

Prevention and control of hypertension divided into three categories such as awareness, control
and treatment. First of all, hypertension awareness is implemented by a number of programs to
increase awareness of hypertension. From these programs appear to have effective in raising
hypertension awareness and subsequent screening. Lack of access to health care remains a
barrier to raising hypertension awareness. Secondly, hypertension treatment is the next step
toward achieving control of blood pressure for reducing risk of cardiovascular disease. From the
diet and exercise also can prevent the hypertension, this also one of the treatments without taking
nonpharmacological treatment. Lastly, hypertension control is recommended for using
nonpharmacological people to control hypertension.

DASH DIET PLAN

11
Dietary Approaches to Stop Hypertension (DASH) is a well-balanced eating plan to prevent
hypertension. The DASH diet plan is a lifelong approach to eat healthily to prevent hypertension.
The DASH diet plan is to develop to lower high blood pressure without medication in research
sponsored by the National Institutes of Health. From DASH plan get lower high blood
pressure level which reduces the risk of developing cardiovascular disease. The DASH diet plan
encourages to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help
lower blood pressure such as calcium, potassium and magnesium.

By following above DASH diet, you may be able to reduce your blood pressure in few weeks.
Because the DASH diet plan is a healthy way of eating and prevent hypertension.
The DASH diet is also recommended to prevent osteoporosis, cancer, heart disease, stroke and
diabetes.

CONCLUSION

12
As a conclusion, lifestyle adjustments to prevent hypertension and diabetes mellitus through my

own reading are diabetes mellitus diet plan, DASH diet plan, prevention and control hypertension

and physical activity. People with hypertension and diabetes mellitus have to follow this treatment

plans to prevent and control it.

REFERENCES

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0207472#sec012

13