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Chapter 3: Nutrition(3.2)-Balanced diet - Coggle Diagram
Chapter 3: Nutrition(3.2)-Balanced diet
A balanced diet is a diet that contains all the food
classes in the right quantities that are required by the body.
Food pyramid
• RICE, NOODLES, BREAD,
GRAINS AND POTATOES
4 – 8 servings daily
• VEGETABLES
3 servings daily
• FRUITS
2 servings daily
• MILK AND DAIRY
PRODUCTS
1 – 3 servings daily
• FISH, CHICKEN, MEAT AND
NUTS
1/2 – 2 servings of chicken/meat/
eggs daily
1 serving of fish daily
1/2 – 1 serving of nuts daily
• FAT, OIL, SUGAR AND SALT
Eat sparingly
Factors that Influence Calorific Requirement
Body size
A person with a large body frame needs to take a bigger portion
of food because he or she needs to have more energy compared to someone with a smaller frame.
Age
Children and teenagers require more carbohydrates for energy and
protein for growth because they are growing and are more activecompared to adults.
Work
Farmers, labourers and fishermen require more energy because
they do heavy work. Therefore, their diet requirements are higher compared to people who work in an office.
Gender
Generally, men are more muscular and they do more heavy activities.
Therefore, they need bigger food portions than women.
State of health
People who are sick are weak. They require food suitable to
their health condition.
Climate
People who live in cold climate countries lose heat quickly to their
surroundings compared to people who live in hot climate countries.Therefore, they need more food to maintain their body temperature.
Calorific Value of Food
Food contains some basic classes, such as carbohydrate, protein and fat. All of these basic classes
produce different quantities of energy when burned. The total amount of energy released when 1 g of food is burned completely in the body is called energy value or calorific value. This total energy
is measured in units of calorie (cal) or joule (J).
1 calorie (cal) = 4.2 joule (J)
1 kilocalorie (kcal) = 4.2 kilojoule (kJ)
Energy value of fat, protein and carbohydrate
Food class:
Fat
Energy value: (kJ / g)
-37
(kcal / g)
-9
Carbohydrate
Energy value: (kJ / g)
-17
(kcal / g)
-4
Protein
Energy value: (kJ / g)
-17
(kcal / g)
-4
The Importance of Maintaining Health
According to the research results of the National Health and Morbidity Survey (2016), the percentage
of Malaysians with diabetes is 17.5%, high blood pressure is 30%, high cholesterol is 47%, obesity is 17% and overweight is 40%. This problem shows the improper diet and lifestyle of Malaysians.
Activities to create awareness should be carried out more actively at school level.
We need to practise a healthy lifestyle such as eating food
with less sugar, salt, oil and fat. Besides, we need to exercise and should not smoke to maintain our health and to reduce the risk of
dangerous diseases.
The existence of various high-calorie foods has caused more
people to be categorised as obese. Obesity is a problem that not only has a negative effect on the appearance of an individual, but
also destroys health without considering age or background.
Planning a Balanced Diet
Have you ever planned a balanced diet based on your calorie and
nutrient requirements? As we have learnt, factors such as size of body frame, age, work, gender, health condition and climate
influence the calorie and nutrient needs of a person.
