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 in starch) &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.

(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 1# 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 animal products. Excessive fat inta"e# especially saturated fat# has been lin"ed to major health problems# such as increased ris"s of heart diseases# obesity and certain types of cancers. (4) $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 contain large 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 &eight management and control of blood cholesterol level. 5hole grain cereals and &hole grain cereal products# dried fruits# nuts# fruits and vegetables are rich in dietary fibres.

(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.

(1!);itamin 1 E ;itamin 1 is required for good vision and gro&th. E :iver# egg yol"s# mil"# cheese# spinach# pump"in and papaya are rich in vitamin 1. 9ne of the first detectable signs of vitamin 1 deficiency is night blindness.

(11) ;itamin $ E %he major roles of vitamin $ are to prevent scurvy and promote &ound healing. E .t is also an important antioxidant# &hich may help reduce the ris" for cancers and certain chronic diseases. 9ranges# grapefruits# "i&i fruits# stra&berries# tomatoes and bell peppers are rich in vitamin $.

Food For Energy

Eat Healthily
Eating healthy does not mean living off lettuce leaves and celery sticks. To be healthy your body needs a balanced diet which includes eating 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.

Here are some suggestions:

Health condition 1nxiety or 2epression $ancer =igh $holesterol =eart problems and anaemia 2igestive problems :o& energy Eyesight .mmune system +remenstrual problems $oughs and colds <ac" pain# arthritis (leeping problems (trong teeth and bones

Foods that may help with the particular condition <ananas# broccoli# oats -ruits and vegetables# oily fish# olive oil# soya# tofu 1pples# beans# lentils# garlic# soya# yogurt <eetroot# berries# garlic# tomatoes# cabbage# carrots# mangoes# spinach and liver -ruit and vegetables# olive oil# tomatoes# yogurts# high fibre foods such as oats 1pples# pears# bananas# broccoli# spinach# yams $arrots# spinach# sunflo&er seeds >arlic# honey# oily fish# fruits# vegetables# seeds# tomatoes <ananas# beans# lentils# carrots# nuts# oily fish 1pples# blac"berries# honey# nuts# oily fish# garlic# olive oil# cranberries 1pples# beans# lentils# honey# nuts# oily fish (especially tuna)# seeds# stra&berries <ananas $arrots# oily fish# mil"# cheese# spinach# mangoes# tofu# yoghurts

%hyroid problems

$abbage# oats# vegetables