Images Diet

8/12/2019 Images Diet

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Main Nutrients(1) Energy

E Energy supports activities of human body.E Energy is measured either in calories or joules. 1 calorie is approximately equal to 4. joules.E 1 !!! calories equal to 1 "ilocalorie (1 "cal)# more often refer to as 1 $alorie.E Energy in our diet mainly comes from carbohydrate# protein and fat.%he amount of energy needed for healthy individuals ta"es account of various factors such as age# gender# body&eight and activity level.

() $arbohydrate

E $arbohydrate is the major source of energy in our diet and is also the preferred fuel in our body.E 1 gram of carbohydrate provides 4 "cal.

E $arbohydrate can be divided into three main types' sugars (including monosaccharides and disaccharides)#starch and dietary fibres.ugar# syrup and honey are rich in monosaccharides or disaccharides cereals and root vegetables are rich instarch &hole grain cereal and its products# vegetable and fruit are main source of dietary fibre.

(*) +rotein

E +rotein is essential for gro&th and body repair.E +rotein also provides energy 1 gram of protein provides 4 "cal.

,eat# mil"# eggs and legumes are rich in protein.


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(4) -at

E -at# &hich is also "no&n as triglycerides# is a class of lipids.E t is a concentrated energy source# providing / "cal per gram.E t carries fat0soluble vitamins (i.e. vitamin # 2# E# and 3).E t can mainly be divided into saturated fat# monounsaturated fat and polyunsaturated fat.E -at is mainly found in coo"ing fats and oils# butter# margarine# salad dressings# fried foods and high fat animalproducts.Excessive fat inta"e# especially saturated fat# has been lin"ed to major health problems# such as increased ris"sof heart diseases# obesity and certain types of cancers.

() $holesterol

E $holesterol is a sterol &hich is a class of lipids.E $holesterol can only be found in animals. +lants do not produce cholesterol.

E $holesterol is mainly used for cell membrane synthesis and production of certain hormones.E 5hile high fat foods are not al&ays high in cholesterol content# some lo& fat foods (e.g. squids) may containlarge amount of cholesterol.E Egg yol"s# offals# molluscs# squids# cuttlefish# lard and animal fat are rich in cholesterol.Excessive cholesterol inta"e may heighten the ris" of heart diseases.

(6) 2ietary fibres

E 2ietary fibres can be divided into t&o main types' soluble and insoluble.E 2ietary fibres are important for proper bo&el function and may provide other health benefits such as &eightmanagement and control of blood cholesterol level.5hole grain cereals and &hole grain cereal products# dried fruits# nuts# fruits and vegetables are rich in dietaryfibres.


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(7) odium

E %he major dietary inta"e of sodium is from salt.E odium plays an essential role in the regulation of body fluids and its acid0base balance.odium should be consumed in moderation as it may increase the ris" of high blood pressure.

(8) $alcium

E $alcium is important for promoting bone and teeth health.

E ,il"# cheese# yoghurt# dar" green vegetables and dried legumes are rich in calcium.nadequate calcium inta"e may lead to lo& bone density and even osteoporosis later in life.

(/) ron

E 9ne major function of iron is the formation of haemoglobin.E :ean meat# eggs# legumes# &hole grains and dar" green vegetables are rich in iron.nadequate inta"e of iron may cause anaemia.


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Eat Healthily

Eating healthy does not mean living off lettuce leaves and celery sticks. To be healthy your body needs a balanced diet which includeseating food from the 5 different food groups but in the right proportions.

A balanced diet must contain carbohydrate, protein, fat, vitamins, mineral salts and fibre.

This plate shows which foods are good for you and how much you should be eating as part of a balanced diet.


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Here are some suggestions:


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Health condition Foods that may help with the particular condition

nxiety or 2epression


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