CHAPTER 2: NUTRITION

NUTRITIONFOOD & HEALTHY EATING HABITSGive you vitality and energy for life

IMPORTANCE OF EATING NUTRITIOUS FOODBoost your immune systemHelp you stay at a weight that is right for you

PRACTICE GOOD EATING HABITSBalanced diet choose a wide variety of foods and drinks from different food groups

Punctual, small regular meals enable body to break down food easily and avoid excess eating

More fresh fruits and vegetables low in calories and fat, and high in fiber

A BALANCED DIETGenerally a moderate active teenage boy would require 2,400 to 2,800 calories

General Guide

Calories CountSuggestions based on 2400 caloriesBreakfast~20%400Scrambled eggs (130) with 2 slices of bread (2x75) and 1 glass of low fat milk (120)Lunch~30%880Rice (250) with 2 vegetables (110) and 1 fish/meat serving (350) with 1 glass of juice (110) and an apple (80)Dinner~30%770Noodle (220) with 2 type of vegetables (110) and 1 fish/meat (270) with 1 glass of juice (110) and an apple (80)Drinks & Snack~20%430Subway Sandwich(350) with a glass of Milo (120)Total 2480

DISTRIBUTION OF FOOD TO THE NEEDYVictim of natural disaster such as tsunami, flood, landslide, earthquake, etc. The homeless (orphans, old folks)The less fortunate (spastic, the sick or handicapped)EATING HABITS CONFORM TO CULTURAL PRACTICES & RELIGIOUS BELIEF

Muslims no pork & fast during Ramadan

Indians & Buddhists - no beef and vegetarian diet during certain day(s) or events of the month

Christian fasts on Friday during Period of Lent, esp. on Good Friday (before Easter)ReferenceCenter for Science in Public Interest http://www.cspinet.org/Case Western Reserve University http://students.case.edu/health/medical/nutrition.htmlBetter Health Channel Food Culture and Religion http://www.betterhealth.vic.gov.au/bhcv2/bhcpdf.nsf/ByPDF/Food_culture_and_religion/$File/Food_culture_and_religion.pdfCalorieLab (calorie counter) - http://calorielab.com/index.html