Lesson Notes By Weeks and Term v4 - SHS 3
Nutrition and Diet in Health
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Nutrition and Diet in Health
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Subject: Physical Education Health Elective
Class: SHS 3
Term: 1st Term
Week: 6
Grade code: 3.1.1.LI.3
Strand code: 1
Sub-strand code: 2
Content standard code: 3.1.1.CS.1
Indicator code: 3.1.1.LI.3
Theme: Health Education
Subtheme: Nutrition and Diet in Health
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This lesson moves beyond the basic food groups to explore how what we eat directly impacts our long-term health. In Ghana today, we are seeing a rise in "lifestyle diseases" or Non-Communicable Diseases (NCDs) like hypertension ('high blood pressure') and Type 2 diabetes ('sugar disease'). These conditions affect our parents, grandparents, and community members. Understanding how to use food as medicine—by planning therapeutic diets—is a powerful skill for promoting personal and family health. We will learn the specific dietary changes needed to prevent and manage these common health challenges using foods that are readily available in our local markets.
A. What are Non-Communicable Diseases (NCDs)? Definition: NCDs are chronic diseases that are not passed from person to person. They are of long duration and generally slow progression. They are often called "lifestyle diseases" because they are heavily influenced by our behaviours, such as diet, physical activity, alcohol use, and smoking. Contrast: This is different from *communicable* diseases like Malaria, Cholera, or COVID-19, which are caused by infectious agents and can be transmitted. Common Ghanaian Examples: Hypertension (High Blood Pressure) Type 2 Diabetes Mellitus (High Blood Sugar) Obesity Certain types of Cancers Cardiovascular Diseases (Heart attacks, Strokes) B. What is a Therapeutic Diet? Definition: A therapeutic diet is a meal plan that controls the intake of certain foods or nutrients as part of the treatment for a medical condition. It is prescribed by a physician or a dietitian. Purpose: It's not just a "healthy diet"; it is a specific diet designed to achieve a particular health outcome, such as lowering blood pressure, controlling blood sugar, or reducing weight. C. Dietary Management of Hypertension (High Blood Pressure)
Hypertension is a condition where the force of the blood against the artery walls is too high. A key goal of a therapeutic diet for hypertension is to lower this pressure. Drastically Reduce Sodium (Salt) Intake: Why? Sodium makes your body retain water. More water in your blood vessels increases the volume of blood, which in turn increases the pressure on the vessel walls. Ghanaian Context: Salt is not just the white table salt we add to food. We must be very careful with: Seasoning Cubes: `Maggi`, `Knorr`, and other cubes are extremely high in sodium. Processed & Cured Meats/Fish: Salted fish like `koobi` and `momone`, cured beef (`tooloo beef`), and processed sausages. Canned Foods: Tinned sardines, mackerel, and corned beef are often packed in salty brine. Fast Foods: Fried rice with shito, meat pies, and instant noodles (`indomie`) are often loaded with salt. Solution: Use natural spices and herbs for flavour: ginger (`akakaduro`), garlic, onions, cloves (`pɛprɛ`), dawadawa, rosemary, bay leaf, etc. Increase Potassium Intake: Why? Potassium helps to balance the negative effects of sodium. It helps the body get rid of sodium and also helps to ease tension in your blood vessel walls. Local Ghanaian Sources: Vegetables: Green leafy vegetables like `kontomire` (cocoyam leaves), `gboma`, and `alefu`. Fruits: Banana, avocado (`paya`), orange. Staples & Legumes: Plantain, yam, cocoyam, beans (`adua`), lentils. The "DASH" Diet: This approach is globally recognised and stands for Dietary Approaches to Stop Hypertension. It summarises the principles above: low sodium, high potassium, rich in fruits, vegetables, and whole grains. D. Dietary Management of Type 2 Diabetes Mellitus ('Sugar Disease')
In Type 2 Diabetes, the body either doesn't produce enough insulin or resists insulin, leading to high blood sugar levels. The main goal of the diet is to control blood sugar. Control Carbohydrate Portions & Types (Carb Counting): Why? All carbohydrates (starchy foods and sugars) break down into glucose (sugar) in our body. Eating too much at once causes a blood sugar spike. The goal is not to *eliminate* carbs, but to *control* them. Portion Control is Key: Instead of a very large ball of `kenkey` or `banku`, a person with diabetes should eat a smaller, fist-sized portion. Choose Complex, Low Glycemic Index (GI) Carbs: The Glycemic Index is a measure of how quickly a food causes our blood sugar levels to rise. High-GI Foods (Limit these): White bread, white rice, sugary drinks, biscuits, ripe banana, `fufu`, `banku`. These cause a rapid spike in blood sugar. Low-GI Foods (Choose these): Brown rice, whole wheat products, oats, beans, lentils, vegetables, unripe plantain. These release sugar slowly and steadily. Increase Dietary Fibre: Why? Fibre, especially soluble fibre, slows down the absorption of sugar into the bloodstream, preventing sharp spikes. It also helps you feel full, which aids in weight management. Local Ghanaian Sources: Legumes: Beans, peas, groundnuts (`nkateɛ`). Whole Grains: Whole wheat bread, brown rice, millet, sorghum (`atarre`). Vegetables: Okro, `kontomire`, cabbage, garden eggs (`nyaadewa`). Fruits: Avocado, orange (eaten whole, not juiced), pawpaw. Choose Lean Protein and Healthy Fats: Why? Protein helps with satiety (feeling full) and does not spike blood sugar. Healthy fats are important for heart health, which is often a concern for diabetics. Good Choices: Grilled or baked fish, skinless chicken, beans, tofu, avocado oil, groundnut oil (in moderation). Limit: Fried foods, fatty red meat, processed meats.
Guided Practice (With Solutions)