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NUTRITIOUS FOOD
Food that contains nutrients needed by the body to stay healthy. Eating a healthy nutritious diet is important to prevent a variety of diseases, including cancer. Good nutrition is vital to good health, disease prevention, and essential for healthy growth and development of children and adolescents.
CLASSES OF FOOD
Food can be classified into seven main classes. Carbohydrate Protein Fat Vitamin Mineral Fibre Water
1. 2. 3. 4. 5. 6. 7.
CARBOHYDRATE
Contain carbon, hydrogen, and oxygen. Supply most of the energy our body needs. Examples: sugar, starch, cellulose, glycogen.
PROTEIN
Contain carbon, hydrogen, oxygen, and nitrogen. Needed for growth and repair of body tissues. Examples: fish, meat, egg
FAT
Contain carbon, hydrogen, and oxygen. Help to keep us warm and protect internal organs. Examples: animal fats, vegetable oils
VITAMINS
Organic compounds needed in small amounts by our body. Needed for health and growth. Vitamins A, B, C, D
MINERALS
Inorganic compounds needed by our body, Needed for healthy growth and development
MINERAL
Calcium
SOURCE
Cheese, milk, eggs, green vegetables
FUNCTION
Strong bones and teeth Blood clotting Muscle and nerve activities Maintains body fluid Proper functioning of nerves Needed to form haemoglobin in red blood cells
DEFICIENCY DISEASE
Rickets Osteoporosis Prolonged bleeding Muscular cramps Muscular cramps
Sodium
Iron
Anaemia
Iodine
MINERAL
Phosphorus
SOURCE
Eggs, meat, milk, cheese, vegetables
FUNCTION
Strong bones and teeth Muscle contraction Stores energy
DEFICIENCY DISEASE
Rickets Weakness
Potassium
Maintains body Weak muscles fluid Paralysis Proper functioning of nerves Regulation of heartbeat
FIBRE
Made up of cellulose Prevent constipation
WATER
Solvent for many substances in the body Regulate body temperature
obesity
constipation, haemorroids
Cultivate healthy eating habits to stay healthy. Eat a variety of food according to the recommended amount shown in a food guide pyramid.
Eat in moderation. Balance food intake with exercise. Choose nutritious food and avoid less nutritious food
Junk food, fast foods, highly processed food, fizzy drinks Fresh fruits & vegetables, cereal, grain, bread, unpolished rice
Read food labels Do not be misled by food advertisements Eat at regular time
A BALANCED DIET
BREAKFAST A glass of milk 1 set of egg sandwich 1 slice of honey dew LUNCH 1 cup of white rice Grilled salmon Salad Fruit juice DINNER 1 cup of seafood pasta Salad A glass of plain water
THANK YOU