Lamb chop

Biscuits

Chocolate bar

Peanut oil

cream

fish
 CHAPTER 2: NUTRITION

 Human beings need

to eat and drink
everyday.

 Foods give us
energy and nutrients
to carry out our daily
activities.
 Our cells use the energy in food to carry out
daily physical activities and also to carry out
body functions such as respirations, excretion,
blood circulations, and the maintenances of
body temperature.

 The nutrients we obtain from our food:

i) help us to remain healthy
ii) are used to build new cells for growth
iii) and to replaced damaged cells.
 Food is classified into seven classes which is:

1 7

carbohydrates water

fats
minerals
3 vitamins fibre
proteins 5
4 6
2
1. CARBOHYDRATES
 1. CARBOHYDRATES
 Carbohydrates contain carbon, hydrogen and oxygen.
 Carbohydrates supply most of the energy our body needs.
 There are four main types of carbohydrates which is:

starch Simple sugars glycogen cellulose

Only these types of carbohydrates can be digest

starch

 Is found in plants. When plants carry

out photosynthesis, the sugar formed
is changed into starch for storage.

 Food that contain starch include rice,

bread, cakes, biscuits, potatoes,
bananas, tapioca, and yam.

Simple sugars glycogen cellulose

Simple sugars

 Taste sweet and dissolve in water

 For example, glucose and sucrose.

 Simple sugars occur naturally in ripe

fruit and milk. Syrup, honey, jam, and
sweet drinks are sources of simple
sugars.

starch glycogen cellulose

glycogen

 Is found in liver and in most kinds of meat.

 Unlike plants which store energy in the

form of starch, animals store energy as
glycogen.

starch Simple sugars cellulose

cellulose

 is found in the plant cell walls.

 Therefore, cellulose is present in

fruits and vegetables.

starch Simple sugars glycogen

2. PROTEIN
 2. PROTEIN

Proteins contain carbon, hydrogen, oxygen and

nitrogen. Some protein also contain sulphur and
phosphorus.

All proteins are made up of basic units known as

amino acids.

There are two types of proteins:

i) animal proteins
ii) plant proteins
 2. PROTEIN

We obtain animal proteins from fish, meat,

eggs and milk.

We obtain plant proteins by eating soy beans,

other types of beans and cereals.

Our bodies need protein for:

i) the growth of new cells.
ii) the repair of damaged cells
3. FATS
 3. FATS

Like carbohydrates fats contain carbon, hydrogen

and oxygen
But in fats, the ratio of hydrogen atoms to oxygen
atoms is greater than 2:1
There are two main types of fats:

i) animal fats ii) Vegetables oil

such as butter, such as sunflower oil,
cream, meat and eggs palm oil and olive oil
 3. FATS

Fat is stored under the skin or around organs in

our body
Fat can store a lot of energy
Function of fats:
i) provide energy
ii) helps to keep us warm and protects
organ from damage
iii) helps to transport and store (fat-soluble
vitamins) vitamins A,D,E and K.
3. FATS
syrup
ACTIVITY 1
bread

kind of meat

liver

fruits
vegetables

honey

potatoes
ACTIVITY 2
 1

. There are ____ types of nutrients:

Carbohydrates, proteins,___________,
 vitamins, ____________, water.
 2

Which of the following food is not rich in

carbohydrates?
           A) Bread
           B) Meat
           C) Biscuits
           D) Grapes
 3
Give some examples of foods that are rich
in protein?
____________________
____________________
____________________
 4

 Which of the following food is the richest

in fat?
A) Jam
B) Peanuts
C) Chicken
D) Ice cream
 5

Animal fats are usually ___________

at room temperature.
 6

_____________ are used in build up and

repair of your body.
 4. VITAMINS

 Vitamins are organic substances which help

keep us healthy.

 Vitamins are only needed in small quantities.

 However, a shortage of vitamins in our diets

may lead to deficiency diseases.
 5. MINERALS

 Minerals are organic substances which

help keep us healthy.

 Minerals are only needed in small

quantities.

 However, a shortage of minerals in our

diets may lead to deficiency diseases.
6. ROUGHAGE/ FIBRE
 6. ROUGHAGE/ FIBRE

 Fibre is made up mainly of cellulose from plant cell

walls. Fibre cannot be broken down in the digestive
system.
 Fibre helps the movement of food along the
digestive canal.
 It does this by absorbing water and becoming
bulky.
 The muscles in the intestines then push against the
bulk to help the food move along the digestive tract
easily.
 Without fibre, constipation occur.

Constipation is difficulty in passing out faeces

 7.WATER

 About 70% of a person’s body weight is

made of water.

 A person loses water mainly through sweat

and urine. However water is also lost through
the air we breathe out as well as faeces.
 In hot and humid country like malaysia, we
need to drink about 2 litres of water a day to
replace the water that is lost.

 We also obtain water when we eat fruits

and vegetables.

 Water is found in body cells as well as body

fluids such as blood.
 THE IMPORTANCE OF
A BALANCED DIET

A balanced diet is food that contains all

food classes in the right quantities and
proportions.
A balanced diet comprises of:
i) 70% of carbohydrate
ii) 15% of protein
iii) 15% of fat
iv) sufficient amounts of vitamins,
mineral salts, water and fibre.
 THE IMPORTANCE OF BALANCED DIET

i) Body has the sufficient energy to carry out

body processes and daily activities

ii) Body will have good health

AGE GENDER
TYPE OF ACTIVITY OR TASK

The composition of a balanced diet differs

according to individual needs,
depends on the following factors:

CLIMATE BODY SIZE

STATE OF HEALTH
 The composition of a balanced diet differs
according to individual needs,
depends on the following factors:

a) Age – growing up children need more energy

than adults because their growth rate is
higher

b) Gender- men need more energy compared to

women

c) Body size- a bigger-size person needs more

energy than a smaller-sized person
d) Type of occupation or activity- more energy is
needed for heavier task or longer
activity.
e) Climate – people living in cold climate countries
need more energy than people living
in hot climate countries.
(Energy is needed to maintain body
temperature.)
f) State of health – a person suffering from a
certain type of disease needs a
special diets.
AGE GENDER
TYPE OF ACTIVITY OR TASK

The composition of a balanced diet differs

according to individual needs,
depends on the following factors:

CLIMATE BODY SIZE

STATE OF HEALTH
 THE CALORIFIC VALUE OF FOOD

DEFINITIONS: The calorific value of food

is the quantity of heat energy released
when 1(one) gram of food is oxidized
completely

The energy in food can be measured in

kilojoules per grams (kJ/g) or kilocalories per
gram (kcal/g)
THE CALORIFIC VALUE OF CARBOHYDRATE,
PROTEIN AND FATS

CARBOHYDRATES 17 kJ g-1

PROTEINS 18 kJ g-1

FATS 39 kJ g-1
Food sample Calorific
value (kJ/g) Dewi eat :
Rice 40g
Rice 15.1
Chicken meat 2g
Chicken meat 10 Cabbage 2g
Papaya 1.64 Papaya 3g
Cabbage 0.4

So, the calorific value of her meal was:

Rice 40x15.1=604kJ
Chicken meat 2x10=20kJ
Cabbage 2x0.4=0.8kJ
Papaya 3x1.64=4.92kJ
Sum =629.72kJ
Food sample Calorific
value (kJ/g)
Butter 36
If David eat :
Sugar 16 Rice 150g
Rice 15.1 Chicken meat 80g
Chicken meat 10 Cabbage 50g
Butter 7g
Chicken egg 7
Peanut 20g
Peanut 2
Papaya 1.64
Cabbage 0.4

So, how much energy is in the food David’s eat?

3377 kJ
DISEASE RELATED TO IMBALANCED DIET

AN INTAKE OF IMBALANCED DIET LEADS

TO MANY HEALTH PROBLEMS.

OBESITY AND DIABETES result from an

excess of fats and carbohydrates in the diet

Excessive proteins in other hand may cause

KIDNEY AND LIVER problems
ANAEMIA NIGHT BLINDNESS
KWASHIORKOR

IMBALANCED DIET CAN LEAD

RICKETS GOITRE
SCURVY
 ANAEMIA
Lacks of vitamins B an iron

KWASHIORKOR
Because of lacks of proteins

NIGHT BLINDNESS
Because of lacks of vitamins A
SCURVY
Lacks of vitamins C

RICKETS
Lacks of vitamins D

GOITRE
Lacks of iodine
 PLANNING A BALANCED DIET

Factors like AGE, GENDER, SIZE,

ACTIVITY/JOB, CLIMATE, AND STATE OF
HEALTH must be considered when
planning a balanced diet.

The FOOD PYRAMID also can be used as

a guidance when planning a well-
balanced diet.
 THE FOOD PYRAMID

Fats and oil

Meat, milk and

chicken

Fruits and
vegetables

Cereals
and rice
GENERAL GUIDELINE TO PLAN A BALANCED DIET

a)Take the right quantities, not too much nor

too little of each class of food.
b)All the classes of food must be present
c)Eat more foods with high content of
carbohydrates, proteins and fibre.
d)Eat less sweet and fatty foods.
e)Eat moderate amounts of foods that have
high content of vitamins and mineral salts.
f) Use small quantities of oil and salt in food
g)Drink at least 6 glasses of water daily.
Calculate the
calorific value
of Ahmad
meal.

4080 kJ
Food sample Quantity Calorific value (kJ/g)
Curry puff 1 pieces 168
Soup noodles 1 bowl 1 609
Doughnut 1 pieces 315
Low-fat milk 1 glass 543

Calculate the calorific value of Mohan’s meal

if she eat 3 pieces of curry puff, 1 bowl of
soup noodles, 2 pieces of doughnut and 1
glass of low-fat milk.

3286 kJ
ANAEMIA NIGHT BLINDNESS
KWASHIORKOR

IMBALANCED DIET CAN LEAD

RICKETS GOITRE
SCURVY
There are so many disease that occur
because of excess of certain classes of
foods such as fats or happen because of
lack of certain classes of foods such as
vitamins. Find as much as you can get about
the diseases and write it in your notes