Water

Water is necessary to replace the fluid your body loses every day when you breathe, go to the bathroom, and sweat. Healthy people who have routine access to fluids and who are not exposed to heat stress usually consume enough water to meet their needs.

There is no absolute recommendation for water because different people have different needs, and you can get fluids come from other beverages and foods as well as water.

A good rule of thumb that still can be used is to drink 6 to 8 glasses of water or other liquids (including soups and other beverages) every day. Caffeinated beverages are not a wise choice because caffeine is a diuretic and causes your body to lose water and become dehydrated.

carbohydrates

Carbohydrates are the body's main source of energy.

Carbohydrates are found in potatoes, bread, cereals, grains, pasta, dried beans, milk, yogurt, vegetables, and fruit. They should make up at least half of your daily calories.

Proteins

Proteins form the basic structure of body tissue and organs. The body uses proteins for growth and repair of cells.

Proteins are found in eggs, milk, yogurt, cheese, tofu, nuts, meat, fish, poultry, dried beans, split peas, and lentils. About 15% of your daily calories should come from protein.

Fiber

Fiber is found in plants and is not broken down by the body.

There are 2 forms of fiber, soluble and insoluble.

Insoluble fiber provides what is called bulk. It is used by the large intestine to help remove waste in bowel movements.

Soluble fiber can slow glucose (sugar) absorption and help lower your cholesterol levels. Both types of fiber are an important part of your diet.

Usually both types of fiber are contained in foods. Many food labels do not tell you the amounts of each type of fiber contained in the food. What is most important is that you get 20 to 35 grams of fiber a day.

Lack of fiber in your diet can worsen intestinal problems, such as constipation, and can lead to more serious problems in the future.

Sources of insoluble fiber are whole grains such as wheat and rye, flax seeds, nuts, brown rice, and vegetables.

Sources of soluble fiber are citrus fruits, apples, oatmeal and oat bran, and beans.

a healthy diet

Next, we look at what consists of a healthy diet should consists of Proteins, Carbohydrates, Fats, Fiber, Vitamins, Minerals and last but not least Water. These are the main groups of nutrients which is essential for us to take

nutritional information for week 3

on week 3 from 16 to 20 november 65% of the food i ate comes from the bottom of the pyramid as shown 20% comes from the group of vegetables and fruits the next 12 % comes from the second group from the top and the remaining 3%comes from the top group







Picture taken from Wikipedia

meal log 9nov-12nov

9/11/09 breakfast = 2 slices bread
lunch=1 bowl of chicken congee
afternoon snacks=1 pear
dinner = rice with mixed dishes

10/11/09 breakfast=1 kaya bun
lunch = fried rice
dinner = fried bee hoon
snacks= watermelon

11/11/09 breakfast = 1 slice choclolate cake
lunch = mac donalds Mac chicken burger
snacks = apple
dinner = rice with mixed dishes

12/11/09 breakfast = 2 slices of bread with milo
lunch = nasi lemak
dinner = chicken rice
snacks = winter melon

learning objectives

-To find out the importance of a nutritional and healthy diet and what it consists of.
-To find out why is it important to have a healthy diet.