Chapter 2 Nutrition

Class: 2TA3
Group Members:
Khaw Thong Xiang D3069
Lee Care Gene D3106
Lee Jia Wei D3109
Low Jian Jie D3165
Ng Zhi Yang D3195
Tyler Tan Chek Li D3330

A) Importance Of
Eating Nutritious
Food

1. Greatly improves your overall

health.

The nutrients in the food you eat support the

activities of day-to-day living. As an example:
Protein: Rebuilds injured tissues and
promotes a healthy immune system.
Carbohydrates and Fats: Fuels your body
Calcium and Phosphorus: Keep your bones
strong.
Without a healthy diet of nutritious food, you
might compromise some essential functions.

Protein

Carbohydrates
and Fats

Calcium and
Phosphorus

2. Helps In Weight Control

Eating a balanced, calorie-managed diet such as a diet full of fruits,

vegetables and whole grains can help you lose, maintain or more
importantly control your weight.

3. Prevents Diseases
Obesity
Too much fat

Diseases

Cardiovascul
ar (heart)
disease

Lack of
calcium

Osteoporosis
(weakening
of the bones)

Too few fruits

and
vegetables

Increased
risk of
cancer

Lack of
protein

Kwashiorkor
(a type of
malnutrition)

Consuming foods from a wide variety of sources helps ensure your body
has the nutrients it needs to avoid these health problems.

B) Ways To Practice
Good Eating Habits
1. Eat your meals regularly
Some people who are trying to lose
weight practice the diet habit of skipping
meals. This is actually not a good idea. By
skipping your meals, you can be hungrier
and eat more for your next meal. As an
example, if you skip breakfast, you will
eat more for lunch. Then, you will be less
hungry during dinner and eat less , which
will make you hungry at night.

2. Do not eat late at night

Eating late at night before
sleeping will not allow you to
burn the calories that you took
in. You can eat more during the
daytime as you do activities that
will help you eliminate the fat. If
you are hungry after dinner, you
should just have a small snack
and remember not to sleep as
soon as you finish eating.

3.Eat a variety of foods.

To have a good meal means having the right balance
of nutrient rich foods because provide all the single
food can provide all of the nutrients the body needs.
Therefore, it is important to have a combination of
different food types in each meal. Some of the
essential foods that you have to heat are grain
products, fruits, vegetables, meat, dairy products and
fish. You can ask the help of a nutritionist to help you
with the correct portions to eat based on your weight
and height.

C) A Balanced Diet For Male Teenagers

1. Daily energy requirement
of a 14-year-old boy.
A healthy 14-year-old boy with an
average weight and height, has an
energy requirement of about 20002800 calories per day.

Daily Energy Requirements Of Males

3500
3000
2500
2000
Daily Energy Requirement (Calories) 1500
1000
500
0
Age (Years)
Sedentary
Active

Moderately Active

2. Breakfast
An ideal, nutritious and balanced breakfast
contains complex carbohydrates and protein.
Examples of a balanced breakfast:
Granola cereal, yogurt, a sliced apple
Scrambled egg, toast, orange juice
It is recommended that you consume 350-500
calories at breakfast. If not, you wont get
enough energy to boost your metabolism.

3. Lunch
Lunch should be enjoyed, not hurried, so take
some time out. This will give you a mental
break as well as allowing time for digestion
and absorption of essential minerals.
Examples of a balanced lunch:
Quinoa tabbouleh
Alkalizing green soup

Quinoa Tabbouleh

The average 14-year-old boy should consume

about 750 calories for lunch.

Alkalizing Green Soup

4. Dinner
Dinnerusually refers to the most significant and importantmealof
the day, which can be thenoonor theeveningmeal.
Examples of a balanced dinner:
Spinach
Green beans
Tomatoes

Spinach

Tomatoes
Green Beans

The average 14-year-old boy should consume about 650 calories for
dinner.

D) Distribution Of Food To The Needy

1. Conducting food fairs for the unfortunate
group.
As a result, they dont end up roaming around the streets
finding food.

2. Providing subsidy for selected food

like rice, flour and milk
The burden of the needy will be minimized by the assistance of the
government.

3. Providing food vouchers for the needy.

The needy will be able to obtain the basic necessities of life such as
food as they could have their meals for free or at cheaper prices.

E) Eating Habits Conform To

Cultural Practices And Religious
Belief
1. Introduction
Since the beginning of time, dietary practices have
been incorporated into the religious practices of
people around the world. Some religious sects
abstain, or are forbidden, from consuming certain
foods and drinks; others restrict foods and drinks
during their holy days; while others still associate
dietary and food preparation practices withritualsof
the faith.

2. Major Religions with Food

Proscriptions
Buddhism

Islam

Buddhism
Islam
Hinduism

Hinduism

3. Buddhism
Many Buddhists are vegetarians,
though some include fish in their
diet. Most do not eat meat and
abstain from all beef products. The
birth, enlightenment, and death of
Buddha are the three most
commonly recognized festivals for
feasting, resting from work, or
fasting.
Buddhist
monks
fast
completely on certain days of the
moon, and they routinely avoid
eating any solid foods after the
noon hour.

4. Islam
To the Muslims, eating is a matter of faith for those who
follow the dietary laws calledHalal,a term for all
permitted foods. Those foods that are prohibited, such as
pork and birds of prey, are known asHaram,while the
foods that are questionable for consumption are known
asMashbooh.Muslims eat to preserve their good health,
and overindulgence or the uses of stimulants such as
tea, coffee, or alcohol are discouraged. Fasting is
practiced regularly on Mondays and Thursdays, and more
often for six days during Shawwal (the tenth month of
the Islamic year) and for the entire month of Ramadan
(the ninth month). Fasting on these occasions includes
abstention from all food and drink from sunrise to sunset.

5. Hinduism
Hindus do not consume any foods that might slow
down spiritual or physical growth. The eating of
meat is not prohibited, but pork, fowl, ducks,
snails, crabs, and camels are avoided. The cow is
sacred to Hindus. Many Hindus are strict
vegetarians. Those who do eat meat are forbidden
from eating beef, because cows occupy a sacred
place in the Hindu religion and therefore no beef is
consumed. Other products from the cow, however,
such as milk, yogurt, and butter are considered
innately pure and are thought to promote purity of
the mind, spirit, and body.

F) References

Science textbook
Wikipedia
www.healthyeating.sfgate.com
www.newhealthguide.org
http://
www.faqs.org/nutrition/Pre-Sma/Religion-and-Dietar
y-Practices.html

THE END