Chapter 2 : Nutrition

2.6 : Healthy Eating Habits

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Importance of eating nutritious food
1. Nutritious food provides us with
(a) energy to carry out vital functions in body
(b) energy to do work
(c) substances needed for maintaining health and resisting diseases
(d) building materials needed for the growth of new cells and the
repair of damaged
cells
Practise healthy eating habit
1. For good health, we need a balanced diet that gives us different
nutrients in the amount our body needs.
2. We must eat a variety of food because different foods have
different combinations of nutrients.
3. Unhealthy eating habits cause diet-related diseases such as
heart dsease, diabetes and cancer.
4. Eat in moderations. If we eat too much, we will become obese.
However, if we eat too little, we may suffer from anorexia.
5. Avoid junk foods such as potato chips and pickles because they
lack nutrients.
6. Excessive salt and chlolesterol in the diet can contribute to heart
diseases.
Planning a balanced diet
1. The food we eat every day is known as diet.

2. A balanced diet is a diet that contains all the classes of food in

the right quantity and ratio according to our body needs.
3. We should balance the intake of our food bases on the guidelines
given in the food pyramid.
4. The food pyramid recommends the amounts and types of food
required in a person daily diet.
5. There are five groups of food placed on four different levels in
the food pyramid.
(a) Level 1 includes food that should be eaten the most. Examples:
rice, fibrous bread, potatoes and grains.
(b) Level 2 includes food that should be eaten in large amount.
Examples: fruits and green vegetables.
(c) Level 3 includes food that should be eaten in moderate amount.
Examples: milk, cheese, yoghurt, meat, egg and nuts.
(d) Level 4 includes food that should be eaten in small amount.
Examples: sugar, oil and fats.

6. Factors that determine a persons balanced diet:

(a) age
(c) sex
(b) size
(d) job

(e) climate

(f) state of health

Justifying the distribution of food to the unfortunate group / needy

1. The Malaysian Medical Relief Society or MERCY Malaysia was
established in June 1999 to offer humanitarian relief to the needy.
2. MERCY Malaysia has distributed food, clothing, blankets, tents
and other essential items to people affected by natural and manmade disasters in various parts of the world.
3. Malaysians have donated food and other items to the people of
Afghanistan, Cambodia, Indonesia, Albania and Turkey.
4. Every year, Muslims would slaughter goats and cows and
distribute the meat to the poor and needy during Hari Raya Korban.
5. Non-Muslims would distribute food to the underprivileged at old
folks homes or orphanages during their festive celebrations.
Relating the eating habit with the sensitivity and religious beliefs
1. Malaysia is a multi-ethnic, multi-religious nation of 23 million
comprising Malays, Chinese, Indians and several minority groups.
Tolerance and respect are two vital values that should be borne in
mind in our multi-religious society.
2. We must understand and respect the cultural practices in the
eating habits of the different religious beliefs to avoid
misunderstanding and friction amongst the various religious groups.
3. Muslims are forbidden to eat pork and other non-halal food.
4. Cows are sacred to the Hindus. Therefore, Hindus do not eat
beef.
5. Many religious prohibit the drinking of alcohol because it
adversely affects the organs in the body, particularly the liver and
the brain.

6. Some people are vegetarians to show their compassion for

animals and to preserve health.