Ang She Yee 8M

My Food Dairy
 Contents
• What are nutrients and its
importance?

• The different classes of

nutrients + importance of
vitamins and minerals

• Daily meals

• Reflection
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 What are nutrients and its importance?

A nutrient is a substance required by the body for survival, growth, and

reproduction. Without it, we won’t be able to reproduce, we will get
weaker and maybe even die. The 5 main essential nutrients that are
needed for human body are carbohydrates, fat, protein, vitamins, minerals
and water.

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 Nutrient
• Carbohydrates

• Fats

• Minerals

• Protein

• Vitamins

• Water
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 Carbohydrates
Carbohydrates includes grains, fruits,
dairy products , dried beans, candy,
drinks that contains sugar, vegetables.
Carbohydrates are the main source in
human body. It provides the human
body with glucose which is converted
to energy used to support bodily
functions and physical activity.
Lack of carbohydrate may cause
headaches, weakness and difficulty
concentrating.

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 Fats
Foods high in good fats include
vegetable oils such as olive oil, nuts,
seeds and animal products.
Fat helps and give the human body
energy, protects the organs, support
cell growth, keeps cholesterol and
blood pressure under control and helps
human body absorb vitamins.
Lack of fat may cause dry rashes, hair
loss, a weaker immune system and
issues related to vitamin deficiencies.

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 Minerals
Minerals are essential nutrients that
human body needs in small amounts to
work properly. Minerals include calcium
and iron are found in meat, cereals, fish,
milk and dairy foods, fruit and
vegetables and nuts.
Minerals are necessary for building
strong bones and teeth, controlling
body fluids inside and outside cells and
turning food into energy.
Lack of mineral may cause weak bones,
fatigue and decreased of immunes
system.

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 Vitamins
Vitamins are organic substances found in plants
and animals. There are types of vitamins.
Vitamins A, D, C, and more.
Vitamin A helps body immune system to fight
infections, keeping skin healthy and helping
vision in dim light. Good source of VA includes
cheese, eggs, oily fish, milk and yogurt.
Vitamin D is important for bone, teeth, and
muscle health. It is made by our skin from
sunlight. Good sources of VD includes salmon,
egg yolks, fortified cereals and soya products.
Vitamin C helps to protect and keep cells
healthy, heal wounds and maintain healthy
connective tissue. Good sources include citrus
fruit, red and green peppers, potatoes, berries,
green leafy vegetables.
Lack of vitamins may cause brittle hair and
nails, mouth ulcers, hair loss, scaly patches and
more.
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 Protein
Protein is an essential nutrient,
responsible for multiple functions in
human body. Including building tissue,
cells and muscle as wells as making
hormones and anti-bodies.
Protein from food comes from plant
and animal sources such as lean meats
and fish and seafoods, eggs, dairy
products, seeds and nuts, legumes.
Lack of protein may cause fatty liver, skin
degeneration ,increase the severity of
infections and stunt growth in children.
Low intake may also cause muscle
wasting and increase the risk of bone
fractures.

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 Water
Water is essential to most bodily
functions. The body has no way to store
water and needs fresh supplies everyday.
Most foods, even those that looks hard
and dry contain water.
Water is needed for most body functions,
including to prevent constipation,
moisturize the skin to maintain its texture
and appearance and more.
Lack of water may cause hard stools,
constipation, dull skin, abdominal pain and
cramps.

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 Daily meals
Date: 21st April – 25th April
 BREAKFAST
21ST April

• Carbohydrates
SALAD

• Vitamin A, C, D
• Minerals
• Protein

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 DINNER
22nd April
JAPANESE

• Minerals
RAMEN

• Protein
• Fiber
• Carbohydrate
• Fat
• Vitamin A, D

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 LUNCH
23rd April

• Fat
• Carbohydrate
• Minerals
FRIED
• Protein
STEAM
FISH
VEGE • Vitamin C , A

STEAM
CHICKEN
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 DINNER
24th April

• Carbohydrate
• Protein
• Fat
• Fiber
• Vitamin A, C , D
• Minerals

RICE KIMCHISOUP
15
 DINNER
25th April

• Fat
MIXEDRICE

• Protein
• Vitamin A, D, C
• Carbohydrate

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 REFLECTION

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Did you had a healthy food and balanced diet?

Yes, I did include all of the 5 main essentials of nutrient in every meal.
Eventually I still need to eat more iron, fruits and vegetables as I barely ate
any during the past week.
 Nutrients from different age group
Infant
They need calcium to help to build strong bones and teeth. Fat to help brain
develop. Iron to build blood cells. Protein to provide energy and fuel growth.
And zinc to the help the cells grow and repair themselves.

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 Nutrients from different age group
Child
They need calcium to build strong bones , teeth and muscles. Iron to make
blood cells. Vitamin A to improve vision, repairs body tissues and maintains
healthy skin, nails and hair. Vitamin c to boost the immune system. Last but
not least vitamin D to build strong bones, teeth and muscles.

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 Nutrients from different age group
Teenager
They need calcium to build strong bones and teeth. Vitamin D to keep
bones healthy. Potassium to help lower blood pressure. Fiber to help them
stay regular and feel full. Protein to power up and grow strong. Iron to grow.

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 Nutrients from different age group
Adult
They need protein, carbohydrates, fat, calcium, iron and vitamins for proper
body functions.

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 Nutrients from different age group
Elderly
They need protein to reduce fracture risks and improve total body calcium.
Calcium, it is recommended for those whose oral intake remains insufficient.
Vitamin D, to prevent with risks of falls, fractures, cancers and poorer
cognitive function. Vitamin A, for better vision. Iron, to help transport
oxygen to tissues through haemoglobin.

Presentation title 23
Thank you My food dairy 2023