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Nutrition
All living things need food to survive. It gives us energy for everything that we do. It also
gives the body what it needs to repair muscles, organs, and skin. Food helps us fight off
dangerous diseases.
It is important to eat a wide range of food in order to stay healthy. Nutrition is the science
that deals with food and how the body uses it.
How the body uses food
Food has nutrients in it— substances that give our body many important things that we
need. They provide us with energy and also help control the way our body grows.
Before nutrients can go to work food must be broken down so that they can pass into our
body. This is called digestion. It starts when we chew the food that we eat. When we swallow it
travels on to the stomach where it is mixed together with water and other fluids. Then the food is
passed on to the Digestion – How the body breaks down food intestine. Nutrients escape through
the walls of the intestine into our blood. From there they are carried to all parts of the body.
Most food leaves waste that the body cannot use. Some of it goes to the kidneys and turns
into urine. The liver also filters out waste. What is left overpasses through the large intestine and
leaves our body?
Nutrients
There are six main groups of nutrients: proteins, carbohydrates, fats, vitamins, minerals,
and water. The energy that food gives us is measured in kilocalories or one thousand calories. A
calorie is an energy that is needed to raise the temperature of water by one degree Celsius.
Water
Although water does not give us energy it is the most important nutrient. We may be able
to live on without the others for weeks, but we cannot go on without water for more than a few
days.
Water has many functions in our body. It helps break down food. It also cools the body
down when it becomes too hot. The body carries away waste products in a watery solution.
Our body needs about 2 –3 litres of water a day. We get it from the water and liquids we
drink but also from fruits, vegetables, and other food.
Carbohydrates
 Carbohydrates are the main source of energy for our body. Sugars and starches have
carbohydrates in them.
Sugar is a simple carbohydrate. It gives us energy very quickly. This form of energy can
be found in dairy products, honey, syrup, jams, and jelly.
Starches must be broken down into sugars before our body can use them. They are found
in beans, bread, potatoes, cereals, corn, pasta, peas, and potatoes. They provide our body with a
constant supply of energy.
Fats
Our body needs fat in small amounts. Fats are made up of carbon, oxygen, and hydrogen.
They store vitamins and produce fatty acids. We need these acids to produce cell membranes.
Fats can come from animals or plants. They are in meat and dairy products, like butter
and cheese. Other types of fats are in vegetable oils, nuts or seeds.
Too many saturated fats produce a high level of cholesterol, a waxy material made by the
body. It starts building up in the walls of blood vessels and may block blood as it flows through
our body.
Proteins
Proteins are among the most important building blocks of our body. Muscles, skin, and
hair, for example, are made up of proteins.
Proteins are complex molecules made up of amino acids. The body can produce some of
them itself, but we must get the others from food. Proteins are in cheese, eggs, fish, meat, milk,
as well as in nuts, peas, and beans.
Minerals
Minerals are needed for growth. They are inorganic, not made up of living things. Our
body needs different amounts of various minerals. Calcium and magnesium, for example, are
important for bones and teeth. We also need small amounts of iron. It is a component of
hemoglobin, which carries oxygen to red blood cells. Fluorine or zinc are other minerals we need
in very small amounts. They are called trace elements.
Vitamins
Our body needs a variety of vitamins to stay healthy. Each of them does a different job.
Vitamin A, for example, helps skin and hair growth. Vitamin C is needed to fight off infections.
Vitamin D helps the growth of bones and teeth.
The right diet
The key to staying healthy is by eating the right food. Nutritionists suggest eating
according to the food guide pyramid. It has five sections. You should eat a lot of the bottom
parts, but only a little of the upper parts.
Eating guidelines
1. Be careful of your weight. Obesity can lead to health problems.
2. Exercise every day. It helps the body burn calories and fat you don’t need.
3. Eat a lot of grain products
4. Be careful not to eat food that has too much-saturated fat and cholesterol
5. Do not eat too much sugar. High-sugar foods and drinks have a lot of calories but not
many nutrients.
6. Don’t put too much salt on your food. This may lead to high blood pressure.
7. Include fibre in your diet. It helps food move along in your body.
8. Beware of alcoholic drinks. They have a lot of calories but no nutrients.
9. Store and cook foods properly so that they do not lose their nutritional value.
Nutrition and diseases
All over the world, people suffer from illnesses that are caused by eating the wrong food
or not having enough to eat.
In developing countries deficiency diseases arise when people do not get the right
nutrients. Kwashiorkor is a disease that occurs if your body doesn’t get enough proteins.
Marasmus occurs in young children who don’t get enough calories every day. They become
weak, underweight and often die. Diseases often occur if you suffer from a lack of vitamins. Not
enough vitamin D, for example, may lead to bone illnesses.
In industrialized countries, people often suffer from eating too much. Too much fat and
cholesterol in your body can lead to heart diseases, obesity, and cancer. High cholesterol levels
may make your arteries narrow. The result may be high blood pressure, a heart attack or a stroke.
The lack of certain minerals may also lead to illnesses. Not enough iron in your food
reduces the blood’s ability to make red blood cells, which are needed to transport oxygen
through our body.
Important points :

Nutrition is the science that deals with food and how the body uses it. There are 10 (ten)
points to stay healthy, namely :
1. How the body uses food
Before nutrients can go to work food must be broken down so that they can pass
into our body. This is called digestion. It starts when we chew the food that we eat. When
we swallow it travels on to the stomach where it is mixed together with water and other
fluids. Then the food is passed on to the Digestion – How the body breaks down food
intestine. Nutrients escape through the walls of the intestine into our blood. From there
they are carried to all parts of the body.
2. Nutrients
There are six main groups of nutrients: proteins, carbohydrates, fats, vitamins,
minerals, and water.

3. Water
Our body needs about 2 –3 litres of water a day. We get it from the water and
liquids we drink but also from fruits, vegetables, and other food.
4. Carbohydrates
Carbohydrates are the main source of energy for our body. Sugars and starches
have carbohydrates in them.
5. Fats
Our body needs fat in small amounts. Fats are made up of carbon, oxygen, and
hydrogen. They store vitamins and produce fatty acids. We need these acids to produce
cell membranes.
6. Proteins
Proteins are complex molecules made up of amino acids. The body can produce
some of them itself, but we must get the others from food. Proteins are in cheese, eggs,
fish, meat, milk, as well as in nuts, peas, and beans.
7. Minerals
Minerals are needed for growth. They are inorganic, not made up of living things.
Our body needs different amounts of various minerals. Calcium and magnesium, for
example, are important for bones and teeth

8. Vitamins
Vitamin A, for example, helps skin and hair growth. Vitamin C is needed to fight
off infections. Vitamin D helps the growth of bones and teeth.
 9. The right diet
The key to staying healthy is by eating the right food. Nutritionists suggest eating
according to the food guide pyramid.

10. Eating guidelines

1. Be careful of your weight. Obesity can lead to health problems.
2. Exercise every day. It helps the body burn calories and fat you don’t need.
3. Eat a lot of grain products
4. Be careful not to eat food that has too much-saturated fat and cholesterol
5. Do not eat too much sugar. High-sugar foods and drinks have a lot of calories but
not many nutrients.
6. Don’t put too much salt on your food. This may lead to high blood pressure.
7. Include fibre in your diet. It helps food move along in your body.
8. Beware of alcoholic drinks. They have a lot of calories but no nutrients.
9. Store and cook foods properly so that they do not lose their nutritional value.

Unfamiliar words :

Muscles : Otot Fibre : Serat

Digestion : Pencernaan Illnesses : Sakit
Chew : Mengunyah Suffer : Menderita
Intestine : Usus Arteries : Pembuluh darah
Blood : Darah Narrow : Terbatas
Kidneys : Ginjal Attack : Menyerang
Overpasses : Mengatasi Ability : Kemampuan
Starches : kanji, zat tepung
Vessels : Pembuluh
Trace elements : Unsur penumbuh
Guide pyramid : Panduan piramida
Grain : Urat
Much-saturated : Jenuh
Pressure : Tekanan