PAPER ASSIGNMENT

“WHAT TO EAT AND HOW MUCH”

Lecturer:Ryan K Permana., M.Ecs

ARRANGE BY :

Group I

1. Popi Nurmalasari
2. Putri Agesti
3. Wulan Nurhalimah
4. Valentino Febryandy

POLITEKNIK KESEHATAN KEMENKES BANDUNG

JURUSAN KEPERAWATAN
PROFESI NERS
2020
 PREFACE

First at all, give thanks for God’s love and grace for us.Thanks to God for
helping us and give us chance to finish this assignment timely entitled “What To
Eat And How Much”. And I would like to say thank you to Mr. Ryan K.
Permana., M.Ecsas the lecturer that always teaches us and give much knowledge
about how to practice English well.
This assignment is the one of English task that composed of Practical
English for Nursing and Health Care .I realized this assignment is not perfect. But
I hope it can be useful for us. Critics and suggestion is needed here to make this
assignment be better.
Hopefully we as a student in “Nursing Academy of Health Polytechnic Bandung”
can work more professional by using English as the second language whatever we
done. Thank you.

Bandung, November21st 2020

Author

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 TABLE OF CONTENTS

PREFACE................................................................................................................i
CHAPTER I INTRODUCTION...........................................................................1
A. Background of paper..................................................................................1
B. Purpose of the paper..................................................................................2
C. Problem Formulation.................................................................................2
CHAPTER II TEORY AND DISCUSSION........................................................3
A. A Balanced Diet Planner............................................................................3
1. What is a balanced diet?........................................................................3
2. About calories.......................................................................................3
3. Why a balanced diet is important..........................................................4
4. What to eat for a balanced diet..............................................................5
B. Guidelines For A Healthier Daily Diet....................................................10
C. How Nutrition Affects Your Health........................................................11
D. Factor Affecting Diet...............................................................................13
E. How Many Nutriens are Needed by the Body in a Day..........................13
CHAPTER III CONCLUSION..........................................................................14
A. Conclusion...............................................................................................14
B. Sugestion..................................................................................................14
BIBLIOGRAPHY

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 CHAPTER I
INTRODUCTION

A. Background of paper
Consuming a healthy diet throughout the life-course helps to prevent
malnutrition in all its forms as well as a range of noncommunicable diseases
(NCDs) and conditions. However, increased production of processed foods,
rapid urbanization and changing lifestyles have led to a shift in dietary
patterns. People are now consuming more foods high in energy, fats, free
sugars and salt/sodium, and many people do not eat enough fruit, vegetables
and other dietary fibre such as whole grains.
To be healthy and active, our diet (what we regularly eat and drink)
must be adequate in quantity and variety to meet our energy and nutrient
needs. Nutrients are classified as carbohydrates, fats, proteins, vitamins or
minerals. Water and dietary fibre are also essential. Each nutrient has specific
functions and is made available to the body tissues through the processes of
digestion and absorption.
Nutrient requirements vary between individuals for example, age,
gender, level of activity and health. various populations demonstrate that
human nutritional needs can be met by diverse ranges of foodstuffs and
dietary habits. A healthy diet is one based on a variety of foods eaten in the
correct proportions to provide the correct amount of energy (calories) and
nutrients (protein, fats, carbohydrates, fibre, vitamins and minerals). This will
ensure there is adequate nutrition every day to maintain body processes and
protect from ill health. Balanced nutrition is based on a combination of
healthy foods and supplements that help meet your daily needs.
Nutrients provide nourishment. Proteins, carbohydrates, fat, vitamins,
minerals, fiber, and water are all nutrients. If people do not have the right
balance of nutrients in their diet, their risk of developing certain health
conditions increases.

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B. Purpose of the paper
To find out the different nutrients a person needs and how much

C. Problem Formulation
1. What is A Balanced Diet Planner?
2. What is Guidelines For A Healthier Daily Diet?
3. How Nutrition Affects Your Health?
4. What is Factor Affecting Diet ?
5. How Many Nutriens are Needed by the Body in a Day

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 CHAPTER II
TEORY AND DISCUSSION

A. A Balanced Diet Planner

1. What is a balanced diet?
A balanced diet gives your body the nutrients it needs to function
correctly. To get the nutrition you need, most of your daily calories should
come from:
a. fresh fruits
b. fresh vegetables
c. whole grains
d. legumes
e. nuts
f. lean proteins
2. About calories
The number of calories in a food refers to the amount of energy
stored in that food. Your body uses calories from food for walking,
thinking, breathing, and other important functions.The average person
needs about 2,000 calories every day to maintain their weight, but the
amount will depend on their age, sex, and physical activity level. Males
tend to need more calories than females, and people who exercise need
more calories than people who don’t. Current guidelinesTrusted Source
list the following calorie intakes for males and females of different ages:
Person Calorie requirements
Sedentary children: 2–8 years 1,000–1,400
Active children: 2–8 years 1,000–2,000
Females: 9–13 years 1,400–2,200
Males: 9–13 years 1,600–2,600
Active females: 14–30 years 2,400
Sedentary females: 14–30 years 1,800–2,000
Active males: 14–30 years 2,800–3,200
Sedentary males: 14–30 years 2,000–2,600
Active people: 30 years and over 2,000–3,000
Sedentary people: 30 years and 1,600–2,400
 over
The source of your daily calories are also important. Foods that
provide mainly calories and very little nutrition are known as “empty
calories.”
Examples of foods that provide empty calories include:
a. cakes, cookies, and donuts
b. processed meats
c. energy drinks and sodas
d. fruit drinks with added sugar
e. ice cream
f. chips and fries
g. pizza
h. sodas
However, it’s not only the type of food but the ingredients that make
it nutritious.A homemade pizza with a wholemeal base and plenty of fresh
veggies on top may be a healthy choice. In contrast, premade pizzas and
other highly processed foods often contain empty calories.To maintain
good health, limit your consumption of empty calories and instead try to
get your calories from foods that are rich in other nutrients.

3. Why a balanced diet is important

A balanced diet supplies the nutrients your body needs to work
effectively. Without balanced nutrition, your body is more prone to
disease, infection, fatigue, and low performance. Children who don’t get
enough healthy foods may face growth and developmental problems, poor
academic performance, and frequent infections. They can also develop
unhealthy eating habits that may persist into adulthood.Without exercise,
they’ll also have a higher risk of obesity and various diseases that make up
metabolic syndrome, such as type 2 diabetes and high blood
pressure.According to the Center for Science in the Public Interest, 4 of

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 the top 10 leading causes of death in the United States are directly linked
to diet.
These are:
a. heart disease
b. cancer
c. stroke
d. type 2 diabetes

4. What to eat for a balanced diet

A healthy, balanced diet will usually include the following nutrients:
a. vitamins, minerals, and antioxidants
b. carbohydrates, including starches and fiber
c. protein
d. healthy fats
A balanced diet will include a variety of foods from the following
groups:
a. fruits
b. vegetables
c. grains
d. dairy
e. protein foods
Examples of protein foods include meat, eggs, fish, beans, nuts, and
legumes.People who follow a vegan diet will focus entirely on plant-based
foods. They won’t eat meat, fish, or dairy, but their diet will include other
items that provide similar nutrients.Tofu and beans, for example, are plant-
based sources of protein. Some people are intolerant of dairy but can still
build a balanced diet by choosing a variety of nutrient-rich replacements.
a. Foods to avoid
Foods to avoid or limit on a healthy diet include:
1) highly processed foods
2) refined grains

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 3) added sugar and salt
4) red and processed meat
5) alcohol
6) trans fats
What’s healthy for one person may not be suitable for
another.Whole wheat flour can be a healthy ingredient for many people
but isn’t suitable for those with a gluten intolerance, for example.

b. Fruits
Fruits are nutritious, they make a tasty snack or dessert, and they
can satisfy a sweet tooth. Local fruits that are in season are fresher and
provide more nutrients than imported fruits.Fruits are high in sugar, but
this sugar is natural. Unlike candies and many sweet desserts, fruits also
provide fiber and other nutrients. This means they’re less likely to cause
a sugar spike and they’ll boost the body’s supply of essential vitamins,
minerals, and antioxidants.If you have diabetes, your doctor or dietitian
can advise you on which fruits to choose, how much to eat, and when.

c. Vegetables
Vegetables are a key source of essential vitamins, minerals, and
antioxidants. Eat a variety of vegetables with different colors for a full
range of nutrients. Dark, leafy greens are an excellent source of many
nutrients. They include:
1) spinach
2) kale
3) green beans
4) broccoli
5) collard greens
6) Swiss chard
Local, seasonal vegetables are often reasonable in price and easy
to prepare. Use them in the following ways:

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 1) as a side dish
2) roasted in a tray with a splash of olive oil
3) as the base in soups, stews, and pasta dishes
4) as a salad
5) in purées
6) in juices and smoothies

d. Grains
Refined white flour is featured in many breads and baked goods,
but it has limited nutritional value. This is because much of the
goodness is in the hull of the grain, or outer shell, which
manufacturers remove during processing. Whole grain products
include the entire grain, including the hull. They provide additional
vitamins, minerals, and fiber. Many people also find that whole grains
add flavor and texture to a dish.Try switching from white breads,
pastas, and rice to whole grain options.

e. Proteins
Meats and beans are primary sources of protein, which is essential
for wound healing and muscle maintenance and development, among
other functions.
Animal protein
Healthy animal-based options include:
1) red meats, such as beef and mutton
2) poultry, such as chicken and turkey
3) fish, including salmon, sardines, and other oily fish

Processed meats and red meats may increase the risk of cancer
and other diseases, according to some researchTrusted Source.Some
processed meats also contain a lot of added preservatives and salt.
Fresh, unprocessed meat is the best option.

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Plant-based protein
Nuts, beans, and soy products are good sources of protein, fiber,
and other nutrients. Examples include:
1) lentils
2) beans
3) peas
4) almonds
5) sunflower seeds
6) walnuts

Tofu, tempeh, and other soy-based products are excellent sources

of protein and are healthy alternatives to meat.

Dairy
Dairy products provide essential nutrients, including:
1) protein
2) calcium
3) vitamin D

They also contain fat. If you’re seeking to limit your fat intake,
reduced fat options might be best. Your doctor can help you decide.
For those following a vegan diet, many dairy-free milks and other
dairy alternatives are now available, made from:
1) flax seed
2) almonds and cashews
3) soy
4) oats
5) coconut
These are often fortified with calcium and other nutrients,
making them excellent alternatives to dairy from cows. Some have
added sugar, so read the label carefully when choosing.

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f. Fats and oils
Fat is essential for energy and cell health, but too much fat can
increase calories above what the body needs and may lead to weight
gain. In the past, guidelines have recommended avoiding saturated
fats, due to concerns that they would raise cholesterol levels.More
recent researchTrusted Source suggests that partially replacing with
unsaturated fats lowers cardiovascular disease risk and that some
saturated fat should remain in the diet — about 10 percent or less of
calories. Trans fats, however, should still be avoided.
Recommendations on fats can sometimes be hard to follow, but one
scientistTrusted Source has proposed the following guideline:
1) Fats to love: vegetable oils and fish oils
2) Fats to limit: butter, cheese, and heavy cream
3) Fats to lose: trans fats, used in many processed and premade
foods, such as donuts
Most experts consider olive oil to be a healthy fat, and especially extra
virgin olive oil, which is the least processed type. Deep fried foods are
often high in calories but low in nutritional value, so you should eat
them sparingly.
g. Putting it all together
A healthy diet will combine all the nutrients and foods groups
mentioned above, but you need to balance them, too. A handy way to
remember how much of each food group to eat is the plate method.
The USDA’s “ChooseMyPlate” initiative recommends:
1) filling half your plate with fruits and vegetables
2) filling just over one quarter with grains
3) filling just under one quarter with protein foods
4) adding dairy on the side (or a nondairy replacement)

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B. Guidelines For A Healthier Daily Diet
Foods exert certain health effects because of the nutrients they contain.
As such, dietary recommendations areoften couched in terms of individual
nutrients (such as requirements of vitamins and minerals).
Dietary patterns consistent with the Guidelines will allow the general
population to meet nutrient requirements, although some sub populations may
have some increased nutrient requirements that are more difficult to meet
through diet alone and supplementation may be required.
These are general guidelines that apply to most healthy people. If you
have a chronic disease or other special nutritional needs, contact a registered
dietitian for specific recommendations.
1. Eat a variety of vegetables, especially dark green, red, and orange
vegetables (3 or more servings a day).
2. Eat a variety of fruits (2 or more servings a day).
3. Eat whole-grain, high-fiber breads and cereals (3 to 6 servings a day).
Reduce or eliminate refined or processed carbohydrates; most of the
grains in your diet should be whole grains.
4. Maintain a healthy body weight by balancing physical activity and food
intake
5. Use only a small amount of sugar and eat only a small amount of food
containing added sugar
6. Choose low salt food and try not to eat extra salt to food. (Herbs can
flavour food and decrease the need for salt. They also supply vitamints
and minerals.). Reduce daily intake of salt or sodium. Reduce to less than
1,500 mg. per day if you are older than 50, or have hypertension, diabetes
or chronic kidney disease.
7. Choose from a variety of low-fat sources of protein. including eggs,
beans, poultry without skin, seafood, lean meats, unsalted nuts, seeds,
and soy products. If you eat meat, eat white meat at least four times more
often than red meat.Eat food containing iron. This is particularly
important for girls, women, vegetarians and athletes.

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 8. Restrict or eliminate "junk food" — foods that contain refined white
flour, solid fats or trans fats, added sugars, and are high in sodium.

C. How Nutrition Affects Your Health

What you eat has a direct and indirect effect on your health. Food gives
your body the tools and ‘information’ it needs to function well. Eating the
wrong types of food gives your body improper instructions, which can lead to
ill health and disease. Here are 13 surprising ways nutrition affects your
health.
1. Diet is partly responsible for 30 to 40 percent of all cancer,
according to Breast Cancer. However, nutrition alone cannot cause or
cure cancer.
2. Eating inadequate amounts of protein, or eating the wrong proteins,
can lead to muscle wasting, a poor immune system, lackluster energy and
liver problems. Your body uses the protein you eat to build muscle,
repair damaged tissue, form immune and blood cells, make hormones,
and synthesize enzymes.
3. Vitamins and minerals are essential to good health. Vitamin A,
found in animal liver, whole milk and some fortified foods, helps form
and maintain healthy skin, bones, teeth, soft tissue and mucus
membranes. B vitamins are important to metabolism and essential for the
formation of red blood cells. Vitamin D deficiency can lead to
osteoporosis in adults and rickets in children.
4. Salty foods increase blood pressure. In an effort to balance sodium
levels in your bloodstream, your body retains water it can use to ‘flush’
the salt from your body through urine. This excess fluid travels through
your bloodstream and the increased volume presses against your blood
vessels to cause high blood pressure.
5. Eating fiber can help you lose weight. Dietary fiber is the
‘roughage’ that gives fruits and vegetables their form. Your body cannot
digest fiber – the fibrous part of fruits, vegetables and whole grains

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 passes through your body undigested – therefore fiber has no calories.
Fiber adds bulk, so you feel more satisfied without eating more calories.
6. A high fiber diet that is low in meat and fats reduces your risk for
some types of cancers, especially colorectal cancer.
7. Dietary fiber can reduce your blood cholesterol levels. Fiber binds
with cholesterol particles in your digestive tract then carries these
particles out of your body before the cholesterol has a chance to enter
your bloodstream.
8. Eating breads and sugars can lead to high blood sugar levels,
overeating and weight gain. Carbohydrates, like those in sugar and white
bread, provide the sugars and starches that act as your body’s main
source of fuel. Carbohydrates provide instant energy by raising your
blood sugar levels quickly. Your body digests carbohydrates quickly,
leaving you feeling hungry shortly after a meal. These characteristics can
pose a serious health problem if you are diabetic or borderline diabetic
whose body has a hard time controlling blood sugar levels.
9. You may be surprised to learn that some fats are actually good for
your health. Healthy unsaturated fats, like those in olive oil, keep your
cell membranes flexible and helps regulate blood cholesterol levels.
Eating too much fat or the wrong kinds of fat can result in serious health
risks. Dietary fat contributes to high blood cholesterol levels, plaque
buildup in your arteries and heart disease.
10. A gram of fat provides 9 calories, as compared to just 4 calories
per gram for protein and carbohydrates. Eating high-fat foods can
increase weight and lead to obesity-related diseases.
11. Taking in more calories than you can burn will cause unhealthy
weight gain, not surprisingly, which can lead to being overweight or
obese.
12. Drinking sugary beverages increase your risk of obesity, diabetes,
heart disease, and gout.

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 13. 3500 calories equals about one pound of fat. In other words, you
will gain one pound if you take in 3500 more calories than you burn.

D. Factor Affecting Diet

1. Health Status: digestive system function, disease processes, etc.
2. Culture and Religion
3. Age
4. Gender
5. Profession
6. Socioeconomic Status
7. Personal Choice
8. Psychological Factors
9. Alcohol and Drugs
10. Mis information & Food Beliefs

E. How Many Nutriens are Needed by the Body in a Day

Time Eat
Breakfast (06.00-07.00) AM Rice 1 (100gr)
Eggs 1 (50gr)
Milk low fat ( 1 glass, 200gr)
Fruits

Lunch (13.00-14.00) PM Rice 2 (200 gr)

Soy (50 gr)
Meat (50 gr)
Vegetable (100 gr)
Fruits (75 gr)
Dinner (16.00-19.00) PM Rice 1 (100 gr)
Meat 50 gr
Soy (50 gr)
milk low fat (200 gr)

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 CHAPTER III
CONCLUSION

A. Conclusion
Its seem to us, A varried and healthy diet is ussually one that contains
plenty of fresh, plant-based foods, and limits the intake of processed foods. A
healthy diet is the basis for an adequate quality of life and health. The
development of a healthy diet allows an adequate growth and development in
children, a better performance in the school and a way to prevent chronic
pathologies of nutritional origin. For the food to be identified as “healthy”,
the food must be sufficient, complete, safe and balanced to the nutritional
needs of a person. Or in other word, Food is considered adequate and healthy
when it is enough to meet the needs and maintain the balance of the body.
The World Health Organization (WHO) states that a healthy diet is one of the
main factors in the promotion and maintenance of a good state of health.
With a healthy diet we can live longer, because we can avoid many
diseases that caused by poor nutrition, among the most common are diabetes,
myocardial infarction and arterial hypertension. These ilnesses are caused
mainly by the excessive consumption of sugars and fats. Another disease
caused by the consumption of unhealthy foods is obesity that has increased in
large quantities in the past years. Indonesia has a very high rate of obesity,
30% of children of school age are obese according to the Ministry of Health.
So, It must start at the young age, we must learn to eat in a correct way and
add diversity of foods to our consumption.

B. Suggestion
The nutritional needs of each individual are vital for effort. Efforts to
improve th need for nutrition can be made by eating food with nutrition
balanced by balancing for each individual. that has to be done every day,
because without every day the human body can be diseasesd from it’s
degenerative imun.

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 BIBLIOGRAPHY

Miho Hatanaka, RDN, L.D. Written by Jenna Fletcher. What are the 6 essential
nutrients?. Update on August 22, 2019.
https://www.medicalnewstoday.com/

Natalie Butler, R.D., L.D. Written by Mandy Ferreira. 6 Essential Nutrients and

Why Your Body Needs Them. . Updated on September 3, 2020.
https://www.healthline.com/

https://reverehealth.com/live-better/13-surprising-ways-nutrition-affects-
yourhealth/ (Accessed on date : novst 22, 2020)

https://www.healthline.com/health/balanced-diet#bottom-line (Accessed on date :

novst 22, 2020)