Nutrients

A chemical that is needed by the body to keep it in good

health is called a nutrient. The human body needs a large
How healthy is your eating number of ditterent nutrients to keep it healthy. Thev can
pattern? What changes would be divided up into the following nutrient groups:
make it healthier? Do other
carbohvdrates
people agree? fats
proteins
vitamins
minerals.
In addition these nutrients the body also needs water
to
It accounts for 70% of the body's weight and provides
support for the cells. It carries dissohed materials around
the body and helps in controlling body temperature.
Fibre is also needed by the body.

Carbohydrates
Carbohydrates are made from the elements carbon.
hydrogen and oxygen. The atoms of these elements are
linked together to form molecules of sugar. There are
different types of sugar molecule but the most commonly
occurring is glucose. Glucose nmolecules link together in
long chains to make larger molecules such as starch.
Glucose and starch are two of the most widely known
carbohydrates but there are others, such as cellulose.

in starch, each of-

these links is a
glucose molecule

Figure 2.2 A carbohydrate molecule

Fats
Fats made of large numbers of carbon and
are
hydrogen
atoms linked into long chains
together with a few oxygen
atoms. There are two kinds of
fats, the solid fats produced
by animals, such as lard, and the
liquid fat or oil produced
by plants, such as sunflower oil.
 2A HEALTHY DIET

Proteins
are found
Proteins are made from
atoms of carbon,
4 What elements hydrogen.
OXVgen and nitrogen. Some
The atoms of these elementsproteins also contain sulfur.
in carbohydrates,
fats and
proteins? join together to make
words are used
molecules of amino acids.
Amino acids link
5 Which two long chains to torm together into
to describe the
structure of protein molecules.
carbohydrate, fat and protein
molecules?

6 A science teacher held up a

necklace of beads to her class
and said it was a model of a each link is
an amino acid
protein molecule. What did
each bead represent?
Figure 2.3 A protein molecule

Vitamins
Unlike carbohydrates, fats and proteins, which are needed
by the body in large amounts, vitamins are needed in
only small amounts. When vitamins were first discovered.
they were named after letters of the alphabet. Later, when
the chemical structure of their molecules had been
Worked out, they were given chemical names.

Minerals
The body needs twenty different
minerals to keep healthy. Some
Nutrition minerals, such as calcium, are needed
in large amounts but others, such as
Typical This pack (450g) 100g (31/20z)
Composition provides provide zinc, are needed in only tiny amounts
Energy 2610kJ 580kJ
and are known as trace elements.
621kcal 138kcal
Protein 13.2g 2.99
Carbohydrate
of which sugars
82.39 18.3g
18.0g 4.0g
Fat
26.6g 5.99 How the body uses
of which saturates
13.5g 3.0g
mono-unsaturates 10.4g 2.3g nutrients
polyunsaturates
Fibre 2.7g 0.6g
Sodium
7.29 1.6g Carbohydrates
1.8g 0.4g contain a karge amount
A Carbohydrates
serving (450g) contains the equivalent of
approx. 4.5g of salt. of energy that can be released quickly
inside the body. They are used as fuel
energy for keeping the
to provide the
Figure 2.4 The nutrients in on the SIde body alive.
Of the packet. a food product are displayed
 Classes of Food 4 Sources of carbohydrates:

1
2
Living things need food to survive.
Our body need food to:
(a) obtain chemical
energy to perform physical
activities and heat energy to maintain the body
temperature at 37°C.
(6) build new tissues and
in the body.
repair old or damaged tissues
(c) maintain the health of the
illnesses and diseases.
body and protect it from
3 Food consumed
by human can be divided into seven
classes as follows:
Figure 9.2 Food rich in carbohydrates
Carbohydrates (a) Starchy food such as bread, rice and potatoes
Proteinns Water (b) Sugary food such as honey, fruits, sugar
CLASSES milk. cane
Fats OFFOOD (c) Cellulose such as those found in the
Fibre 5 The table below shows the plant cell
in several types of food: percentage carbohytram
of
Vitamins Minerals
Our.ce
Carbohydrates content
Figure 9.1 Seven classes offood Rice 76
Sources and Functions of Food Bread 74

Carbohydrates Banana 53
Carbohydrates compounds made up of carbon,
are
Meat 10
hydrogern and oxygen. The ratio of
hydrogen to oxygen
is 2:1. Fish 2
2
Carbohydrates are formed from simplemolecules
known
as simple sugars. 6 Functions of carbohydrates:
3 Carbohydrates be divided into three
can
types based on (a) To supply energy so that body cells canal
functo

the number of simple sugars in the

molecules:
Drodaefficiently.
more One gram (1 g) of carbohydralte
Types of carbohydrates produce 17 k] of energy when completely o
Eamples (6) As stored food in animal and
plant celS, ly
Monosaccharides Glucose, fructose, galactose (i)
excess glucose will be converted
made up of one unit of
and stored in the animal cells.
simple sugar) (i) plant cells store excess glucose in
Disaccharides Lactose, maltose, sucrose starch. ken downag
(made up of two units of (ii) starch and glycogen can be broken
simple sugars) into simple sugars when needea.
7 Food tests for
carbohydrates:
iodin

Polysaccharides Starch, glycogen, (a) The presence of be testedwi

h
starchn c a ndripped
stan

a
(made up of many units of | cellulose (fibre) n t o

simple sugars) solution. When iodine is kblueorb

solution, the solution changes to dars
black.

162)
 Chapter 9 Nutrition
yellowish b r o w n
3 Sources of
(a Animalproteins:
iodine solution

proteins such as fish, eggs, milk and

white tile dairy products (cheese andmeat,
butter).
(6) Plant
proteins such as
peas) and cereals (oats, legumes (soya, groundnuts,
wheat, corn).
4 The table
starchy food turns below shows the
dark blue several types of food: percentage of proteins in

Figure 9.3 Todine testfor starch

Proteins content;
presence of glucose, galactose, lactose and
The Fish
(b)
maltose can
be tested with Benedict's solution or 26.0
Fehling's lution. When Benedict's solution is Meat 23.0
heated ently in a water bath, with glucose
solution for two minutes, the solution changes Egg 14.0
colour gradualy from light blue to green, yellow,
co
Milk 6.0
orange and inally a brickrediprecipitateis
formed. Vegetables 3.2

5 Functions of proteins:
(a) For the growth of the body, because proteins are
one of the main components in the protoplasm of
water. the cell.
bath (b) For the formation of new cells to replace old or
Benedict's brick-red
solution precipitate damaged cells.
(c)To synthesise other protein compounds such as
Bunsen
burner enzymes, hormones and antibodies.
glucose solution (d) To provide energy. Proteins can be
broken down into glycogen when the body lacks
carbohydrates and fats. Glycogen is a stored energy
Figure 9.4 Benedicr'stestfor glucose that can produce energy when oxidised via cellular
respiration.
science-Snippets-
Monosaccharides and disaccharides (except sucrose) are called
can
EDUCIng sugars. This is because these carbohydrates red meat

EDUCe blue copper(1) ions in the Benedict's solution or Fehling's

UUON to copper(1) ions that is brick-red or orange precipitate.
UTOSe is also known as non-reducing sugar.

Proteins
Prot
eins are nutrients containing carbon, hydrogen,
also contaln
en and nitrogen. Some proteins nuts soya
Sulphur and phosphorus.
Properties of proteins: beans

a is amino acid.
There
Dasic unit of proteins Figure 9.5 Food rich in proteins
the human
20 types of ino acids needed by
body.
(6) Mos molecules.
6 Test for proteins:
of proteins in food
PEOTeins are larger and complex (a) The test for the presence
nire, proteins cannot diffuse through the samples is known
as Millon's test.

also insoluble is formed when food containing

n membrane in the cell and are
a (b) A red coagulation albumin) is heated together
in water. proteins (such as egg
c There are the
class-one
with Millon's reagent.
two classes of proteins,
proteins
proteins (animal oteins) and class-two
(plant proteins).

163
 Functions of fats:
Chapter 9 Nutrition 5
(a) As a rich source of energy. The c

gram (1 8 of fats can

duce
much energy as38kj of
about twice as 1 gof
o ccat
water
red
coagulation
can produce.
Milon's
bath
(precipitate) (b) Asa heatinsulator the body. Exc
reagent Bunsen in the adipose tissues under the skin
burner body temperature.
egg albumin
(c)As a solvent for vitamins A, D, E and w
(protein)
Millon's test be easily transported to specific Darte .
Figure 9.6
loss of water from the
(d) Prevent the skin ox
Fats and secretion ofoil by thessebum gland in the
hydrogen
that contain carbon,
1 Fats a r e compounds more than
2:1. 6 Test for fats:
to oxygen is (a) The test for the presence of fats in food .
oxygen. The ratio of hydrogen to oxygen in
tricerine,
For example, the ratio of hydrogen known as the alcohol-emulsion test
fat is 18:1. ethanol (a type of
a type of animal (b) A few drops of
2 Properties of fats:
combined with
added to a very small amount offats and te
(a) The basic unit of fats
is fatty acids is shaken vigorously to dissolve the fats
glycerol. amount of distilled water is then added
molecule is formed from
one glycerol
b) One fat white (milk-like) emulsion indicates the pre
molecules.
molecule and three fatty acid of fats or oils.
At temperature, fats
(c) Fats exist in solid form. room
known as oils..
exist in liquid form and are often
dissolve in
(d) Fats are insoluble in water but they ethanol
stopper
alcohol.
WaE
3 Sources of fats:
(a) Animal fats such as butter,
cheese, egg yolk, ghee
fats contain high levels of
and cod fish oil. Animal shaken
cholesterol.
white
mixture emuisicn
fats
(b) Plant fats such as vegetable oil (margarine), of
seed oil and solutions
coconut oil, olive oil, palm oil, corm oil,
9.8 Alcohol-emulsion test
coconut oil) do not have Figure
soya oil. Plant fats (except
cholesterol.
Science-Snippet=
Fats/oils are also called lipids. Lipids are immiscible wit
in alcohdl es
Hence, adding water to a solution of the lipid
emulsion of tiny fat globules in the water which reei
give a white, opalescent appearance.

nuts
Vitamins
compounds that conta
Vitamins are organic ntain

cheese
and hydrogen. Some vitamins also co
Figure 9.7 Food rich infats/oils nitrogen, cobalt and zinc.
Properties of vitamins: ee
butare
4 The following table shows the percentage of fats/oils in energy
Several types of food: (a) Vitamins are notssources of he tain

Small quantities to preserve and maed

or destro
Source Fats/oils content (%) (6) Vitamins are easily e x c r e t e d
to osed
uluravno.
valerso

Chicken temperatures or when exp vitamins lats

(c) There are two classes of nd

Eg9 11
Vitamins (vitamins B and Ca
Meat vitamins (vitamins A, D, E and K
28 n plantsSIO
Cheese 3 Sources and functions ofvitamins.
35 prese

(a) Vitamins are inly found

Butter
82 vegetables and fruits. Vitamins andifsh and
EBgs

animal sources such as milk, eB6 K

164
 Chapter 9 Nutrition

important in the physiology and metabolism of the body.

tb) Vitamins

refers to vital processes that take place in the organisms

Physiolo,

sniration, excretion and reproduction.

bodies of the
Metabollsm refers to
such.

reactions in
the living organisms such as cellular
cher ical
ynthesise vitamins. So, vitamins have to be obtained
respiration.

cannot
ody
we e a t .
the food
only be aken in suficlent amounts, that is according
from to
(d) need
Vitamins n ee.

needs of the individual.

the daily c a n affect ealth
and cause diseases. Diseases caused by fresh fruit
Lack ofvitamins known as deficiency diseases.
(e) are
lack of vitamins
intake of itamins can cause Sdereffectssuch as dizziness, Figure 9.9 Food rich
in vitamins
) Excess
omiting, changes to the bone structure and bloating of the heart.
should seek nedical advice before taking any vitami as
person
A
(g) supplements) in his/her daily meals.
Supplements (food functions and related deficiency
diseases.
table shows the mam types of vitamins, sources,
Al following
The
Deficiency diseases
Sources Functions
Vitamin
Assists growth
Retarded growth
Butter, milk, cheese, Night blindness(nyctalopia)
Vitamin A .Preserves good night vision opaque
cod fish oil, tomatoes, Xerophthalmia (cornea disorder
-
Preserves healthy skin
liver, carrots, egg yolk, and dry)
cornea which can
green vegetables, meat, Keratomalacia (damaged

pumpkins lead to blindness)

and ankles,
Beriberi (swollen legs
Preserves healthy nervous
and muscular pain)
beans, eggs, numbness in hands
Vitamin B Green muscular systemn mouth and tongue,
cheese, milk, system and Pellagra (swelling at the
yeast, fish, for cellular
disturbance)
.Required diarrhoea and mental
liver, whole grains, green respiration Dermatitis (skin disease)
vegetables, meat of red blood
F o r the
formation
A n a e m i a (deficiency
of red blood cells)
cells .Dementia (mental deterioration)
and bruises in
Scurvy (bleeding gums
as Preserves blood vessels of children)
Vitamin C Citrus fruits (such skin and healing Wounds heal very slowly
. F o r healthy
limes, oranges, lemons)
wounds Low resistance to diseases
and green vegetables Resistance to diseases
bones in children)
of Rickets (britleness of bones leading
Encourages
absorption O s t e o m a l a c i a (brittle
to pain
cod fish oil, calcium and phosphorus chest in pregnant women)
Vitamin D Milk, eggs, and in legs, neck and
growth of strong
butter, cheese, anchovies.
Promotes Dental caries (in
children)
synthesised bones
Also can be teeth and
healthy
skin)
by the ergosterol (in nfertility (in other
mammals)
exposed to sunlight functions of
when the
Green vegetables, milk,
Maintains .Hairloss
Vitamin E reproductive systemn Signs of aging of skin
eggs, butter, palm oil,
Maintains
of enzymes
functions

down aging ofcells

in
wheat Slows bleeding (internal bleeding
Prolonged
A c c e l e r a t e s
clotting of blood nose and intestine)
Liver, tomatoes, green
Vitamin K as
vegetableS such
fish
spinach and cabbage,
oil

Minerals in the
form of
ions (charged
particles).

the physiological health of

2 Ainerals areOganic
inorg substances present
is m a d e up
minerals.
of small
es
quantitie s to preserve

Aboutt5% to 7% of the body

mass
required onlyin
3Mithenerbody.
uman
are
Minerals
thdis are not sources of energy

(165
 Chapter 9 Nutrition

4 Minerals are divided into two groups: calcium,

quantities) such as potassium, sOdium, magnesi.
(a) Major elements (required in large um, iron, iodine
phosphorus fluorine and chlorine.
6) Trace elements (required in small quantities) such as
Excess minerals will be expelled by the excretory system
in the urine and sweat.
5
6
7
Lack of minerals can also cause deficiency
The following table shows several diseases
types of major minerals, sources, functions and related deficiencv dicon.
iseases.
Soutces FUhc Defciep0
Potassium Fish, grains, meat, milk, bananas, Preserves the nervous system Paralysis
green vegetables .Weak muscles
Sodium Table salt, salted fish, meat, Maintains bodyfluid balance .Muscular cramps in legs and
salted eggs .Controls water content in the Abnormal heartbeats abdome
Jomen
body
Calciumn Milk, grains, anchovies, cheese, Forms strong and healthy teeth| Rickets
egg yolk and bones Osteomalacia
Assists blood clottingg Osteoporosis (brittleness of bones
Promotes healthy muscle and Prolonged bleeding
nerve activities High blood pressure
Magnesium Grains, soya beans, milk, meat Preserves muscular system and Weak muscles (tatique)
Ferrum
functions of tissues .Convulsion (intense muscle contraction)
(iron) | Liver, spinach, eggs, meat, milk Forms haemoglobin in the red| Anaemia
blood cells to increase efficiency Weak body and
in transporting oxygen breathing difficulty
iodine Seafood such as cockles, crabs, Assists the production of
squids, seaweeds, iodinised salt Goitre (swollen thyroid glands in adults)
thyroxine that controls physical Cretinism (mental and physical retardation
growth and mental development in children)
Stunted growth
Phosphorus Cheese, milk, eggs, nuts, meat Forms strong and
and bones
healthy teeth Rickets
Fluorine Tooth decay
Drinking water, tea, anchovies, Hardens enamel of teeth
green leafy vegetables Dental caries
Preserves teeth
Chiorine Table salt
Synthesises hydrochloric acid in
the stomach Incomplete digestion of proteins

Fihre
Fibre (roughage) is the Source (100 g)
part of food that cannot be Fibre content (%)
digested by our body. Chiku
2 Fibre is made up of cellulose that exists 8.6
as the main Grains
building material in the plant cell walls. 7.4
3 Fibre is difficult to digest because Durian
of thousands of
cellulose is made up 4.4
long-cl ined and complex glucose Mangosteen 1.4
molecules.
Fibre is important to encourage Watermelon 0.4
peristalsis in intestines
and ensure the smooth movement of food
substances as
well as facilitate defecation.
5 The lack of fibre can cause faeces to
store in the large
intestines for a long period of time. It is difficult to
rid of faeces that have turned dry and hard in the
get
intestines. This condition is called constipation.
large
6 The following table shows the fibre content in
several
types of food:
wholemeal bread
Figure 9.10 Food rich in
fibre
166
 Chapter 9 Nutrition

Water is expelled from the body through physiological

Hater
three quarters or 70% of our processes such as perspiration, respiration, urination
makes up about and defecation.
Water
1 bodyweight. 5 The loss of 20% of water from the body can be fatal.
Functions of water: So an adult must drink at least 6 glasses (2.5 litres) of
2 solvent for chemicals in our body and allow water daily to replace water expelled by physiological
lAs a
them to react.
processes.
transport medium for digested food,
a WordPorer
b) As substances such as carbon
oxygen and excretory ratio nisbah
hormones and lactic acid.
dioxide, urea,
maintain body temperature. Excess darkblue-biru tua
c To regulate and the evaporation brick-red precipitate-mendakan merah bata
heat in the body is expelled through ghee minyaksapi
breathe out, urine and faeces.
of sweat, the air we side effects - kesan sampingan
fluids
of (such as blood).
(d) To regulate pressure body roughage-pelawas
to reduce friction between joints of
(e) As lubricant
bones.
To assist smooth peristalsis.
Nutrient Content in Food
0 tissues and internal food sample can be
identified
As moist substance in cells, 1 The nutrient content in a
(g) food tests.
organs. by performing appropriate show the application of food
of water are fresh fruits, vegetables 2 The following experiments
3 The main sources
nutrients content in a food sample.
and drinking water. tests to veriky the

NLLAO *

Analysing nutrients
content in a food sample
Activity
and fats in a fresh cow's milk.
methods of analysing the presence of proteins, carbohydrates
The following table shows the
Observations Inferences
No Procedures
1 Test for proteins
Millon's test white precipitate is formedwhen Protein is presentin cow's milk.
Millon's reagent areA
1 Several drops of Milon's reagent is added. Then, the
into a test tube filled with 2 ml of | to a red
added white precipitate changes
cow's milk. coagulation when heated.
The mixture is
heated in water
bath for |
two minutes.

2 Test for carbohydrates

in cow's
Benedict's test: The mixture changes
colour gradually Reducing sugar is present
Several drops
of Benedict's solution| to green, yellow and orange milk.
into a test
tube filled with|from blue
are added precipitate. It finally changes to brick-red|
milk.
2 m/of cow's heated in a precipitate.
shaken and
2 The mixture is
water bath for
two minutes.

There is no starch in the cow's

colour of the mixture remains
lodine test: as
iodine are added into a he milk.
Several drops of cow's milk. yellowish-white.
with 2 ml of
test tube filled
shaken slowly.
The mixture is

3 Test for fats

Alcohol-emulsion test: Fat is present in cow's milk.
| A cloudy white emulsion is
formed.
added into a
of ethanol are
1 Several drops milk.
with 2 m/ of cow's
filed
test tube
is shaken vigorously.
2 The mixture added into the test
water are
3 4m/ of cold

tube.
 Conclusion
cow's milk
contains protein, reducing sugar (a type
red
1 Based on the rvations, it is
fat, but does not contain starch.
found that the fresh
is probably
lactose.
Ooyorae
in cow's milk
ne
reducingsugarthat is present
S Classesof Food
Understanding Key ldeas
1 Fil in the blanks. materials for cell development, growth
provide energy and and repair.
:
(a) are substances in foods that
(6) Seven classes of nutrients are
-and they eat.
(c) Humans get most of their energy from the .
(d) Starch, sugar and cellulose belong to the group o
(e) Growth and repair of new tissues in the body require
Complete the following chart.
Classes ot Food Observation
Food
Example
Starch | (a) )
Carbohydrates
Glucose (c) (d)
Proteins Egg albumin (e (0
Fats Coconut milk (9 (h)
Thinking Critically
3 Evaluating. Fats supply more energy than carbohydrates. However, we are advised not to eat foods that contain too much fats.
9 . 2 The Importance of a Balanced Diet
The food we eat every day is known as diet.
2 A balanced diet is a diet that contains all classes of food in the right quantity and ratio according to our body neeus
3 The composition of nutrients in a balanced diet:
a) carbohydrates (55%-65%) and fats (20%-35%) to provide energy for the body needs.
(b) proteins (10%-15%) for the growth and repair of damaged tissues.
(c) sufficient vitamins and minerals to maintain good health.
(d) water and fibre to maintain liquid eguilibun in the body and encourage peristalsis.
4 The composition of a balanced diet for each individual is different according to their respective body needs
5 We should balance the intake of our food based on the guidelines given in the food pyramid.
(a) The food pyramid recommends the amounts and types of food required in a person's daily diet.
(b) There are five groups of food placed on four different levels in the food pyramid.
(c) Level 1 includes food that should be eaten the most: Examples: Rice, fibrous bread, potatoes and grau
(d) Level 2 includes food that should be eaten in large amount. Examples: Fruits and green vegetables.
(e) Level3 includes food that should be eaten in moderate amount.
Examples: Milk, cheese, yoghurt, ma
eggs and nuts.
( Level 4 includes food that should be eaten in small amount. Examples: Sugar, oil and fats.
(168)
 Chapter 9 Nutrition
Fats, oil, sugar, salts
Eat t h e l e a s t
(Level4)
Milk, yoghurt and cheese
Meat, poultry, fish, dry beans, eggs and
(2-3 servings)
Eat less
3 nuts (2-3 servings)
(Level3)
Vegetables Fruits
(3-5 servings) (2-4 servings)
Eat more
(Level 2)
Bread, cereal, rice, pasta,
grains and potatoes
Eat the most (6-11 servings)
(Level 1)
Figure 9.11 Thefood pyramid
for the growth of
protoplasm as well as calcium
Factors that
determine a person's balanced diet: teeth and bones.
(d) occupation need food rich with iron
to
a age
(e) climate (v) Adolescent girls lose
b) body size anaemia. This is because they
state of health
prevent
(f) each month.
c) sex
needs of the
blood during menstruation
A balanced diet needs to
suit the special
(c) Adults slower than
various age groups. For example: (i) Adults (20-79 years) the
grow
a) Babies children. This is
because growth of most
skin tissue, nails
Babies
(i) (6-11 months) experience rapid tissues has stopped, except for
their body cells develop
growth. This is because and hair. from
the energy requirements
actively. (ii) For adults, increase
constitutes a balanced
diet for and proteins will
(i) Mother's milk carbohydrates, fats
contains sizes. However, the
because mothers milk because of their larger body
a baby. This is m a s s reduces
needed for the growth per body
almost all the nutrients energy requirement
decreased.
because growth has
of the baby. 6.5% w o m e n should
1.5% protein, Balanced diet for pregnant
(in) Mothers milk contains and 88.4%
ii) iron to build red
blood cells;
3.3% fats contain additional
lactose (carbohydrates), bones of the baby;
calcium to build strong
water. health; proteins to build
contains 0.03%
calcium, vitamin C for skin
(iv) Mother's milk also several
0.001% iron and body cells.
mothers should
0.02% phosphorus,
C and D). of breast-feeding
(vitamins A, B, (iv) The diet calcium, folic acid
and
types of vitamins by the baby contain proteins,
V Mother's milk is easily digested of 10-12 glasses of
water a
contains antibodies
protect the baby
to a
minimum
of water for
and compared to 6-7 glasses
from specific infections. day
non-breast-feeding mothers.
6) Children and adolescents rates of
have slower (d) The elderly undergo
C h i l d r e n (1-9 years) (55 years and above)
growth compared to
babies but they
still grow
(i) The elderly and increasingly slow growth.
process of aging food
actively. lose their appetite for
that contain (ii) Most old people
Growing children need food Therefore, their diet
must be
to supply yet get fat easily.
carbohydrates, fats and proteins iodine and balanced and appropriate
for them.
vitamin D, in proteins,
energy to their bodies; must eat food rich
fluorine for the development of
strong teeth (ii) The elderly minerals to maintain their
health.
vitamins and
stunted growth. and salt
and bones to avoid contains a lot of fats, sugar
(iv) Food that
10-19
those aged between
11) Adolescents are is because fats can
should be avoided. This
very fast. excess sugar c a n lead to
years. Adolescents grow should cause heart diseases,
diet of adolescents
v The balanced build new cel
of proteins to
contain a lot
(169)
 D

Proteins (g)
Calcium (mg)

88s as on(mg
d8888 3 Vitamin A(g)
Thiamine (9

|aoE8Rboflavin (9)
|E6|a8|39|Niacin (9)
Vitamin B12 (g)
8 8 8 8|88|S88|8SVitamin C(mg)
Vitamin D (g) 8
5.
 Chapter 9 Nutrition
thecalorifi values of several food
table below shows
the
samples.
Foodsample
Calortla Caloritlc
value(kcal)valuo(kJ
130 546
Rice
Rlce vermlcell (boohoon) 351 1474
Soya boan curd 67 281
White bread
256 1075
155 651
Chicken egg
117 491 bomb calorimeter
Figure 9.12 Measuring energyoffood witha
Sardlne
TheImportance. of a Balanced Diet R
IAbalanced diet is important to:
health of the body
(a) maintain optimum
(b) ensure body growth
tissues
(c) repair and replace old or damaged to its needs
(d) ensure suflicient energy for the body according condition is known as malnutrition.
diseases. This
a person to contract deficiency
2 Imbalanced diet in the long run causes beriberi, cretinism, kwashiorkor,
to diet imbalance such as anaemia, goitre,
3 There are many types of diseases related
list in Table 9.2).
marasmus, oedema, pellagra, rickets and scurvy (See
Symptoms
Disease Deticiency
Lips are pale and cracked.
Anaemia Iron breath and headache due to lack of oxygen.
Constant shortness of
the heart muscles.
Chest pain due to lack of oxygen in
voice box at the front of the neck is swollen.
Thyroid gland below the
Goitre lodine ill press against the surtace of trachea and
Swelling of the thyroid gland difficulties.
oesophagus and cause breathing swallowing
or
be required if condition
Patient is usually given sodium iodide and surgery may
worsens.
muscle, loss of appetite for food, diarrhoea,
Protein
Dry and scaly skin, hair loss, wasting
Kwashiorkor easily tired and distended
abdomen.
numbness of legs and hands, stiffness of
Diarrhoea, swelling at ankles and legs,
Beriberi Vitamin B muscle, mental deterioration and faster heartbeats
Mental retardation, stunted growth, rough skin and swollen tongue in children.
Cretinism lodine to surrounding tissue to form
.Walls of blood vessels
break easily and blood flows
Vitamin C
Scurvy bruises under skin surface.
Bleeding and swollen gums.
Swollen and painful joints.
Pain in the mouth and tongue.
Vitamin B
Pellagra Dry and reddish skin.
slow thinking, memory
Digestive systemand nervous system affected, diarrhoea,
loss.
Lack of energy-producing Also known as starvation.
Marasmus Patient is thin, weak and unable to carry out physical activities.
food
Loose muscles and skin.
Oedema Protein A s a result, liquid from the blood flows into legs and other body parts. Body parts
become swollen.