Chapter 1 【Balanced Diet】

Question 1

What is a balanced diet?

Answer 1

Contains all nutrients in the correct amount to meet your individual nutritional need

Can be achived with using VMB

Question 2

• Variety

Answer 2

Consume VARIETY of food as they contain DIFFERENT TYPES and AMOUNTS OF NUTRIENTS

Question 3

• Moderation

Answer 3

Avoid eating TOO MUCH or TOO LITTLE of the SAME TYPE of food to obtain ALL the nutrients we need in the CORRECT amount

Question 4

Carbohydrates

Answer 4

Main source of energy for the body
EX :
- honey , syrup , all sugars ( including sugars found in fruits ) | Simple Carb
- bread , rice , yam | complex Carb

Question 5

Proteins

Answer 5

Growth, repair and maintenance of body cells
Source of energy when there is lack of Carb \ fat intake
EX :
- meat , eggs , seafood ( Animal )
- beans , nuts , peas ( plant )

Question 6

Fats

Answer 6

Keep the body warm by preventing heat loss from the body
Protect internal organs by covering them with fat ( heart, kidney )
EX :
- butter , ghee (clarified butter) , lard ( Animal )
- Canola , corn , olive ( Vegetable oils )

Question 7

Vitamin A

Answer 7

Keeps our skin healthy
Allows us to see better in dim light
EX :
- egg yolk , liver , milk ( Animal )
- carrot , mango , papaya ( Plant )

Question 8

B-group vitamins

Answer 8

Help release energy from food
EX :
- beef , egg , tuna ( Animal )
- banana , nuts , pearl barley ( Plant )

Question 9

Vitamin C

Answer 9

Help absorb iron
Help to heal wounds
EX :
- Guava , orange , strawberries

Question 10

Vitamin D

Answer 10

Helps the body absorb calcium
EX :
- cheese , liver , salmon

Question 11

Calcium

Answer 11

Build strong bones and teeth
Controls muscle contractions
Helps blood to clot normally
EX :
- fish with edible bones ( sardine ) , milk , yoghurt
- broccoli , kale , soya beans ( Plant )

Question 12

Iron

Answer 12

Keeps red blood cell healthy
EX :
- beef , egg yolk , tuna ( Animal )
- caixin , kale , kidney beans ( Plants )

Question 13

Sodium Chloride

Answer 13

Maintains fluid balance in the body
EX :
- bacon , salted nuts , table salt

Question 14

Water

Answer 14

Maintains body temperature
Removes waste product through urine and sweat
EX :
- plain water
- soup
-watermelon

Question 15

Dietary fibre

Answer 15

Keeps the digestive system healthy by removing food waste from the body
EX :
- barley , wholemeal flour , oats ( Cereal grains )
- apple , grapes , papaya ( Fruits )
- chickpeas , lentils , peas ( Pulses )
- cabbage , broccoli , kailan ( Vegetables )