RESUME OF NUTRITION, FOOD AND HEALTHY

Compiled by

FIKRAH HAFIZ SUNI (19129017)

Lecturer

DR. Hj. Yanti Fitria, S.Pd, M.Pd

DR. Ir. Hj. Risda Amini M.P

PRIMARY SCHOOL TEACHER EDUCATION

FACULTY OF EDUCATION

UNIVERSITAS NEGERI PADANG

2020
A. Nutrition
1. Definition of Nutrition
Nutrition is a chemical bond that is needed by the body to carry out its
functions, namely energy, building and maintaining tissues, and regulating life
processes (Soenarjo, 2000). According to Soenarjo (2000), Nutrition is the
primary need of critical patients and enteral nutrition is better than parenteral
because it is easier, cheaper, safer, physiological and the use of nutrients by the
body more efficiently.
Nutrition is the process by which the human body uses food to form energy,
maintain health, growth and for the normal functioning of every organ and tissue
of the body (Rock CL, 2004). Nutrition is an organism process using food that is
consumed normally through the process of degestion, absorption, transportation,
storage, metabolism and release of substances that are not used to maintain life
(Supariasa, 2001). Nutrition is a vital need for all living things.
2. Types of Nutrition
a) Protein. Protein has many functions, including helping to break down nutrients
to become energy, as a building structure in the body, and to destroy poisons.
Some excellent sources of protein include, fish, shellfish, poultry meat, red
meat (beef, pork, lamb), eggs, beans, peanut butter, whole grains of soy
products (tofu, tempeh, vegetarian burgers) Milk and products made from
milk (cheese, cottage cheese, yogurt).
b) Carbohydrate. There are types of carbohydrate :
 Sugar. Sugar can be found naturally in fruits, vegetables and milk. Foods
such as cakes and biscuits have artificial sweeteners or also called added
sugar. The sugars that we get naturally and those obtained from added
sugars can all be converted into glucose, or blood sugar. Our cells burn
glucose and make energy.
 Starch. Starch in our body is broken down into sugar. Starch can be found
in certain vegetables, such as potatoes, beans, peas, and corn. It is also
found in bread, cereals and grains.
 Fiber. Fiber is a carbohydrate that our body cannot digest. Fiber helps get
rid of excess fat in the intestine, which helps prevent heart disease. Fiber
also helps push food through the intestine, which helps prevent
 constipation. Foods high in fiber are fruits, vegetables, nuts, legumes,
whole grains, and whole grains (such as whole wheat bread, oatmeal, and
brown rice).
c) Fat. Fats have functions as an energy source, producing substances needed by
the body, and helping the body absorb certain vitamins from food. Good fats
for us to consume are monounsaturated fats and polyunsaturated fats. By
consuming unsaturated fats we can minimize heart disease. Some foods that
contain monounsaturated fats include, olive oil, peanut oil, canola oil, and
avocados. And some foods that have high content of polyunsaturated fats
include corn oil, cottonseed oil and soybean oil.
d) Vitamin
 Vitamin A. Vitamin A works to protect our body from several infections,
and helps keep our skin healthy. Vitamin A can be found in foods such as
broccoli, spinach, carrots, pumpkin, sweet potatoes, liver, eggs, milk,
cream, and cheese.
 Vitamin B1. Vitamin B1 functions to help our body digest carbohydrates
and to maintain the nervous system. Vitamin B1 can be found in foods
such as liver, nuts, cereals, bread and milk.
 Vitamin B2. Vitamin B2 is good in maintaining the health of our skin.
To meet the need for vitamin B2, we can consume liver, eggs, cheese,
milk, green food, peas, and wheat.
 Vitamin B3. Vitamin B3 functions to help our body use protein, fat and
carbohydrates. Besides that Vitamin B3 is also good in maintaining our
nervous system and skin. Vitamin B3 can be found in foods including
liver, yeast, beans, meat, fish and poultry.
 Vitamin B5. Vitamin b5 helps in the process of using carbohydrates and
fats and helps in the production of red blood cells. This vitamin can be
found in beef, chicken, lobster, milk, eggs, beans, peas, broccoli, yeast,
and seeds.
 Vitamin B6. Vitamin B6 functions to help our body use protein and fat
and helps in the process of transporting oxygen and is very good for the
health of our nerves. This vitamin is contained in the liver, seeds, egg
yolks, nuts, bananas, carrots, and yeast.
  Vitamin B9 (folic acid). Vitamin b9 helps in the production of new cells
and nourishes them, and can prevent birth defects. Green foods, liver,
yeast, beans, peas, oranges, cereals and whole grains contain this type of
vitamin.
 Vitamin B12. Vitamin B12 can help in the production of red blood cells
and is very good for nerve health. Vitamin B12 can be found in milk,
eggs, liver, poultry, shellfish, sardines, and eggs.
 Vitamin C. Vitamin C is beneficial in maintaining healthy bones, skin and
blood vessels. Foods that contain Vitamin C include oranges, tomatoes,
potatoes, papaya, strawberries, and cabbage.
 Vitamin D. Vitamin D is very good in maintaining bone health. To meet
the needs of vitamin D, we simply bask or be exposed to the sun for 5-30
minutes at least 2 times a week. In addition we can also consume foods
such as liver and milk, among others.
 Vitamin E. Vitamin E can maintain our body cells from damage, improve
blood flow, and can repair body tissues. Foods that contain Vitamin E
include egg yolks, beef liver, fish, milk, broccoli, and spinach.
 Vitamin H (Biotin). Vitamin H can help the body use carbohydrates and
fats and helps in cell growth. We can find Vitamin H in the liver, egg
yolks, soy flour, cereals, yeast, peas, beans, beans, tomatoes, and milk.
 Vitamin K. Vitamin K helps in the process of blood clotting and bone
formation. spinach, cabbage, cheese, spinach, broccoli, cabbage, and
tomatoes. In addition, our body also produces vitamin K.
e) Mineral. There are two types of minerals: macrominerals and trace minerals.
Macrominerals are minerals that the body needs in larger amounts, namely
calcium, phosphorus, magnesium, sodium, potassium, and chloride. While the
mineral trace consists of iron, copper, iodine, zinc, fluoride, and selenium.
f) Calsium. Calcium helps in the formation of bones and teeth and helps carry
out muscle and nerve function. Calcium is contained in Salmon, sardines,
milk, cheese, yogurt, Chinese cabbage, kale, turnips, mustard greens, broccoli,
and oranges.
g) Chloride. Chloride serves to maintain the balance of water levels throughout
our body. Chloride is contained in salt, seaweed, wheat, tomatoes, lettuce,
celery, olives, sardines, beef, and cheese.
h) Copper. Copper helps protect cells from damage and also to form bone and red
blood cells. Copper can be found in shellfish (especially oysters), chocolate,
mushrooms, beans, and wheat.
i) Fluoride. Fluoride works to strengthen bones and teeth. Coffee and tea are
foods containing fluoride.
j) Iodine. Iodine helps carry out the function of the thyroid gland. Thyroid is
contained in Seafood, and iodized salt.
k) Iron. Iron helps red blood cells and deliver oxygen to all body tissues and
helps carry out muscle function. To meet the needs of iron we can consume
red meat, poultry, fish, liver, soy flour, eggs, beans, peas, spinach, turnips,
mussels, and cereals.
l) Magnesium. Magnesium berfungsi untuk membentuk tulang dan gigi serta
untuk memeliahara syaraf dan otot agar tetap normal. Magnesium terkandung
dalam beberapa makanan ysitu kacang-kacangan, seafood, susu, keju, dan
yogurt.
m) Phosphor. Phosphorus is the same as magnesium which functions to form
bones and teeth and to maintain nerves and muscles to remain normal.
Phosphorus can be found in foods such as milk, yogurt, cheese, red meat,
poultry, fish, eggs, beans, and peas.
n) Potassium. Potassium functions to maintain the balance of water levels
throughout our body and functions to maintain nerves and muscles to remain
normal. Potassium is contained in Milk, bananas, tomatoes, oranges, melons,
potatoes, sweet potatoes, prunes, raisins, spinach, turnips, kale, and peas.
o) Selenium. Selenium prevents damage to cells and helps the function of the
thyroid gland. We can consume vegetables, fish, shellfish, red meat, seeds,
eggs, chicken, liver, garlic, and yeast to fulfill the need for Selenium.
p) Sodium. Sodium as well as potassium which functions to maintain the balance
of water levels throughout our body and functions to maintain nerves and
muscles to remain normal. Foods that contain Sodium include salt, milk,
cheese, beets, celery, beef, pork, sardines, and green olives.
 q) Zinc. Zinc functions in maintaining healthy skin and helps in wound healing.
Besides Zinc also serves to help our body to fight disease. Zinc can be found
in some foods including liver, eggs, seafood, red meat, oysters, eggs, nuts,
seeds, cereals, oats, and pumpkin seeds.
r) Water Water is an important part of our body. Even more than 60 percent of
our body consists of water. Some functions of the water are wet tissues, such
as around the mouth, eyes and nose, regulate body temperature, function as
our joint bearings, and helps our body get nutrients.
3. Function of Nutrition.
Nutrition is the main intake for one's body in carrying out various activities
as an important energy maker. The function of nutrition itself is also as varied as
the process of taking important food substances, as organic substances needed by
organisms to move normally. But nutrition is very different from the food we eat
every day, nutrition is what is contained in the food. Nutrition also plays an active
role as a healthy food intake for the body, the body consumes at least several types
of food every day. Not necessarily we underestimate nutrition, because not all
foods have nutrients.
4. Definition of Malnutrition
There are some definitiom of malnutrition according to the expert :
 Malnutrition is a relative or absolute shortage of food consumption for a
certain period. (Bachyar Bakri, 2002)
 Malnutrition (malnutrition) is a food error mainly located in an
imbalance in the composition of food supply dishes. (Akhmad Djaeni,
2004).
 Malnutrition is a nutritional deficiency that occurs in children getting
enough nutritious food input for a long time. (Ngastiyah, 1997)
 Malnutrition is a state of nutritional light caused by low consumption of
energy and protein in everyday conditions so it does not meet the
nutritional adequacy rate. (Depkes RI, 1999).
5. Causes of Malnutrition
a) Direct Causes:
  Lack of food intake: Lack of food intake alone can be caused by lack of
amount of food given, lack of quality of food given and incorrect way of
feeding.
 The presence of disease: Especially infectious diseases, affecting the
amount of food intake and use of nutrients by the body.
 Any infection can worsen the nutritional state, although it is still mild
malnutrition has a negative effect on the body's resistance to infection.
b) Indirect cause:
 Lack of family food security: Family limitations in producing or getting
food. Malnutrition poverty is a problem for the lower classes of society.
 The quality of mother and child care.
 Poor health services.
 Poor environmental sanitation.
 Factors of Population

B. Healthy and Nutritious Food

1. Pengertian makanan Bergizi dan sehat
According to Hulme, "Healthy and nutritious food" is food in the real sense
and is able to enjoy the food. Healthy food must consist of main food and
supporting food. Nutritious food is food that is enough quality and kawantitas and
contains the elements needed by the body in the need.
While healthy food is food that meets health requirements and if eaten does
not cause disease and poisoning. In addition, healthy foods can be interpreted
diverse, nutritious and balanced foods, and safe when consumed. Nutritious food
does not have to be a delicious food that is expensive and delicious, but the most
important thing is the substances contained in it. Nutritious foods must contain
energy, builders, and balanced regulations. While the food is balanced is foods
that have nutritional content that are in accordance with the nutritional intake
needed. The balanced food in question must have nutrient content which includes:
carbohydrates, fat, protein, minerals, and vitamins.

2. Function of Healthy and Nutritious Food for Body

 The function of nutritious food is not just to relieve hunger, but more
important is to get energy, get builders for body cells, enhance the body's
resistance to the disease, and to ensure the smoothness of all kinds of processes
that occur in the body. Food consumed every day should contain elements of
power producers, builders of cells, and regulate all kinds of processes in the body.

3. Characteristics of Nutritious and Healthy Food and Foods That Are Not Nutritious
and Healthy
a) Chaeacreristics of nutritious and healthy food :
 Does not contain many animal fats
 low salt and MSG, the use of flavoring flavors that are widely circulating
in the market do make food feel tasteful and pleasure, but it does not mean
to be healthier
 containing a lot of vegetables or fiber not / little use preservatives. Every
food ingredient packaged generally uses preservatives, such as broth
spices, canned foods etc.
 Using a little cooking oil
 contains nutrients such as: carbohydrates, protein, vitamins, fat, minerals,
and water
b) Characreristics of unhealthy food
 Contains formalin
 Contains hazardous chemicals
 Have preservatives

4. Nutritional and Balanced Food Menu

Balanced nutritious food is a diverse food consumed in one day which has a
parcel, builder substances, and regulatory substances according to the needs of the
body. The definition of balanced food is the description of foods that have
nutritional content that is in accordance with the nutritional intake needed.
The balanced food in question must have nutrient content which includes:
a) Carbohydrate.
b) Fat
c) Protein
 d) Vitamin & Mineral
e) Fiber

Question and Answer

1. Types of foods that are sources of carbohydrates are ....

a. Rice, corn, meat and milk

b. Rice, corn, potatoes and eggs

c. Wheat, sago, seeds, and fish

d. Rice, corn, wheat and sago

Answer: D

2. Healthy food is ...

A. Foods that contain saturated fat

B. Foods that taste good

C. Foods that contain minerals

D. Foods with balanced nutrition

Answer: D

3. The following factors can support health, except ...

A. Exercise regularly and correctly

B. Organize life

C. Maintain personal and environmental health

D. Smoking habits

Answer: D

4. Lack of vitamin C causes. . . .

A. Insomnia

B. Chapped lips

C. Bone loss
D. Night blindness

Answer: B

5. Vitamin A works to maintain health ...

A. Gigi

B. Eyes

C. Nose

D. Bones

Answer: B

6. Which is a balanced menu of four healthy five perfect below is ....

A. Rice, fish, tempeh, tamarind vegetables, and a glass of milk

B. Rice, shrimp, kale, lodeh, and apple

C. Rice, chicken, spinach, orange, and a glass of milk

D. Rice, lodeh vegetables, fish, chicken and rendang

Answer: C

7. Foods that contain carbohydrates, that is, except ...

A. Potatoes

B. Meat

C. Cassava

D. Wheat

Answer: B

8. Not all substances contained in food will experience digestion. The following substances if found
in food will not experience digestion is ...

A. Amilum

B. Vitamins

C. Fat

D. Carbohydrates

Answer: B

9. Vitamins that help the process of blood clotting and bone formation are ...
A. Vitamin K

B. Vitamin B1

C. Vitamin C

D. Vitamin A

Answer: A

10. Lack of nutrients needed by the body is called ...

A. Malnutrition

B. Malfunction

C. Malpractice

D. Unnutrition

Answer : A

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Pearce, C Evelyn . 2008 . Anatomi & Fisiologi untuk Paramedis . Jakarta : PT Gramedia
Pustaka Utama.

Sediaoetama,A.D.1985.Ilmu Gizi.jil 1.Dian Rakyat : Jakarta.

Sloane, Ethel . 2003. Anatomi dan Fisiologi untuk pemula . Jakarta : EGC

Suhardjo. 1988 . Perencanaan Pangan dan Gizi . Bumi Aksara : Jakarta.

Supariasa,I. Dewa Nyoman S. 2001. Penilaian Status Gizi. EGC : Jakarta.