Balanced diet

1. NUTRITION
The Importance of
Balanced Diet

3. What is Balanced
Diet?

4.  Contain foods from all the main food
groups in the correct proportions
Made up of the correct number of
calories needed by individual according to
a) Age f) State of Health
b) Body size
c) Sex
d) Occupation
e) Climate

5. Balanced Diet

6. The Importance of
Eating Nutritious
Food

7. To carry out vital functions in the body
The growth of new cells & the repair of
damaged cell
To achieve long life
Ensure sufficient energy for the body
according to its needs

8. 2009 statistics shared by Health
Ministry
73%
36%
Adult population (16mill.) in Malaysia
nationwide
Infected
Healthy
Malaysia = 4th highest number of diabetics in Asia

9. The Right Practice of Eating
Habits
Drink at least 2.5 litres of water &
carbonated/fizzy water
Increase the intake of organic food etc food
& vegetable
Minimize sugar intakes
• Average 6 teaspoons per day
Eat regular meals
Go for healthy snakes (juices, low-fat,oats)

12. Planning a
Balanced Diet

13. 1. Start slow and make changes to your
eating habits over time
a) Adding salads once a day
2. Be moderate.
a) Try not to think of food as “off limits”
b) Think smaller portions
• Use smaller plates
• Split a dish with a friend when dining out

15. 3. Think about food!
a) Listen to your body
• Stop eating before you feel full. It takes
a few minute for your brain to tell your
body so
b) Eat breakfast, and eat small meals
throughout the day
c) Avoid eating at night
a) Eat dinner earlier in a day & fast for 14-
16 hrs
b) Eating when you’re most active & giving
your digestive system a long break each
day – may help to regulate your weight

16. 4. Add fruits & vegetables
– Daily regimen of nutritional supplements is
not going to have the same impact of eating –
right – doesn’t come from a single
vitamin/isolated antioxidant
5. Eat more healthy carbs and whole
grains
– Healthy carbs
• Whole grains, beans, fruits & vegetables
• Digested slowly, helping you feel full
longer and keeping blood sugar and
insulin levels stable.

18. – Unhealthy carbs
• White flour, refined sugar & white rice
• cause spikes in blood sugar levels and
energy.
6. Enjoy healthy fats & avoid unhealthy
fats
– EPA and DHA
– particularly important & can reduce:
• cardiovascular disease
• improve your mood,
• help prevent dementia.

20. 7. Add protein
– Focus on quality sources of protein
• fresh fish, chicken or
turkey, tofu, eggs, beans, or nuts
• buy meat that is free of hormones and
antibiotics
8. Calcium for strong bones
9. Limit sugar & salt
a) Sugar
• Try sparkling water with lemon or a splash
of fruit juice.
• Eat naturally sweet food (fruits etc)

21. b) Salt
• HBP [High Blood Pressure]
• limit sodium intake to 1,500 - 2,300 mg per
day = one teaspoon of salt.
• Avoid processed/pre-packaged food
• Cut back on salty snacks
• Opt for fresh/frozen vegetables instead of
canned ones
• Slowly reduce the salt in your diet

23. Justifying the
Distribution of Food
to the Unfortunate
Group

24. • Every human being is entitled to have basic
needs met, including to have healthy food
and enough food.
• When persons or families cannot, for any
reason, provide their own needs, the
community should try to help.

25. Relating the Eating
Habit with
Sensitivity and
Religious Belief

26. 1) Avoiding serving inappropriate food to
the specifics group
a) Serve only halal chicken/beef/mutton/food to
Muslims
b) Cows are sacred to Hindu, therefore beef
should not be served
2) Considering when eating/drinking in
front of Muslims who fast

27. 3) Sensitive to the ways food is served :
a) Malays eat with right hands while seated
with knees together on the floor (for
woman) and cross-legged (for men)