NUTRITIOUS

FOOD
AND
HEALTHY EATING HABIT
NAME : NUR NADIAH BT. MD KHARDEE
CLASS : 202
COLLEGE NO. : 14148
TEACHERS NAME : MISS HAszita
i/c no. : 011016-10-0748

Nutritious food

Definition
- Good nutrition can help prevent disease and promote health. There
are seven categories of nutrients that our body needs to acquire from
food : protein, carbohydrates, fat, fibre, vitamins and minerals, and
water.

CARBOHYDRATES
-

Are organic compounds

Made up of : elements, carbon, hydrogen and oxygen.
Main energy source for our body
Include : sugar, starches and cellulose

Sugar are found in : honey, sugar cane and fruits

Starches are found in : rice, bread and potatoes
Cellulose occurs in : plant cell walls
Glycogen or animal starch is stored in : our liver and muscles
Starch, glycogen and cellulose are made up of : many glucose
molecules joined together.

PROTEINS
- Are organic compounds
- Containing : carbon, hydrogen, oxygen and nitrogen.
- A molecule of protein is made up of : a large number of subunits
called amino acids.
- Some of amino acids can be made by : our body cells and others
from food that we eat
- Mainly needed for growth and the repair of body tissues.

Fats
-

Are compounds of : carbon, hydrogen and oxygen.

Stored under the skin or around organs in our body.
Helps to keep us warm and protects organs from damage.
Also helps to transport vitamins A, D, E and K.
Can store a lot of energy.
Consists of smaller units of fatty acids combined with glycerol.
Fats are solid while oils are liquid at room temperature.

VITAMINS
- Are organic compounds
- Needed in small amounts by our body for : health and growth.
- Vitamins are divided into two groups : the water-soluble vitamins
and the fat-soluble vitamins.
- The water-soluble vitamins are : vitamins B and C.
- The fat-soluble vitamins are : vitamins A, D, E and K.

Minerals
- Are inorganic substances
- Needed by our body in small amounts for : healthy growth and
development.
- Like vitamins, lack of minerals can cause diseases too.

FIBRE
-

Known as roughage
Made up of : plant cell walls
Fruits, vegetables and cereals contain lot of fibre.
Fibre cannot be digested by our body.
Can hold a lot of water so that our faeces remain soft and can pass
from our body easily.
- Also can prevent constipation.

Water
- Makes up about 70 percent of our body weight

- Water is the main component of our blood and body fluid.

- Water can dissolve a lot of other chemicals in our body and allows
these chemicals to react.
- Water substances such as urea and salts are passed from our body in
water.
- Helps to regulate our body temperature.
- However, water loss through urine and sweat must be replaced.

Examples of nutritious food

The importance of nutritious food

1.

Weight control

2.

Blood sugar control

3.

Heart health

4.

Deceased cancer risk

5.

Low in fat and calories

6.

Decrease bone loss

7.

Greatly reduce your risk of heart

Negative effects if not eating nutritious food

1.

Nutritional deficiencies

2.

Diabetes

3.

Heart disease

4.

Excess weight and obesity

5.

Stroke

HEALTHY EATING HABIT

Ways to practice it
1) Make a list of allowed foods and another list of foods to avoid
2) Eat regular meal
3) Go for healthy snacks
4) Reduce salt intake
5) Cook healthy food in a variety of ways
6) Involve everybody in meal planning
7) Have a wide variety of nutritious food in the house

Eating manner in Malaysia

Islam
- Sitting properly while eating
- Eat with right hands
- Recite bismillah before eating

hinduism
- Served on a rug on the floor
- Do not flood your plate with food
- Use a finger bowl (lemon and water) to wash your greasy hands

Buddhism
- The food is served via large communal dishes
- Do not stab your chopsticks into your bowl of rice
- Do not play with your chopsticks

PLANNING A BALANCED DAILY MENU

THATS ALL FROM ME.

THANK YOU !