SEKOLAH MENENGAH KEBANGSAAN KAMPUNG JAMBU

(ENGLISH SCRAP BOOK)

NAME:THIVEYA PARANTHAMAN CLASS: 1 CENGAL TEACHER:MDM.M. KUMUTHAM

CONTENT
TYPES OF FOOD NUTRITIOUS FOOD UNHEALTHY FOOD HEALTY LIVING WORDS OF WISDOM CONCLUSION

TYPES OF FOOD
WHAT IS MEAN BY FOOD?
Food is any substance[1] consumed to provide nutritional support for the body. It is usually of plant or animal origin, and contains essential nutrients, such as carbohydrates, fats, proteins, vitamins, or minerals. The substance is ingested by an organism and assimilated by the organism's cells in an effort to produce energy, maintain life, or stimulate growth. Historically, people secured food through two methods: hunting and gathering, and agriculture. Today, most of the food energy consumed by the world population is supplied by the food industry. Food safety and food security are monitored by agencies like the International Association for Food Protection, World Resources Institute, World Food Programme, Food and Agriculture Organization, and International Food Information Council. They address issues such as sustainability, biological diversity, climate change, nutritional economics, population growth, water supply, and access to food. The right to food is a human right derived from the International Covenant on Economic, Social and Cultural Rights (ICESCR), recognizing the "right to an adequate standard of living, including adequate food," as well as the "fundamental right to be free from hunger."

TYPE OF FOOD
In order to understand how we can enjoy greater health and wellbeing, we need to understand something about food. There are four essential groups of food. For health and wellbeing we require food from all the groups. The purpose of this page is to stress that ALL four groups of food are essential to health and wellbeing. Even though we may be encouraged to eat less fat, this page stresses that the body requires at least some food from each of the groups every day. Many foods contain more than one group of food, and milk contains all groups of food.

Food is often classified as: 1. 2. 3. 4. Carbohydrate, including Fibre Protein Fat Vitamins and Minerals

CARBOHYDRATES
Carbohydrates are substances that contain carbon, hydrogen and oxygen. They are used in the body to produce energy. They include sugars and starches. Carbohydrates are usually obtained from plant sources. They are broken down in the body to form glucose, and any that is not immediately required in stored in the liver and muscles as glycogen. Plants use carbohydrates to build structures and store any excess as starch, whereas, animals use protein.to build structures and store any excess as fat. Plants make carbohydrates from sunlight, water, chlorophyll, and carbon dioxide. We obtain them from plants, for example:

cereals starchy roots legumes (pulses) vegetables and Fruits sugars, preserves and syrups

Carbohydrates are mainly used by the body to produce energy. Where there is a lack of energy, we might think of carbohydrates. The energy in the body is used for:

External activities (behaviour), such as work, sport, leisure - that is any movement of the body. Internal activities including breathing, pumping blood, digestion and the activities of the immune system.

FIBRE
None-digestible carbohydrate (Fibre)

Fibre, or roughage, refers to the non-digestible carbohydrates in vegetables and to a lesser extent in fruit. Fibre may actually be 'fibrous', as in celery, or may be a powder, or, when mixed with water in the intestines, a jelly. Fibre provides:

Bulk Lubrication, and Nutrition for friendly bacteria in the colon.

When fibre is combined with water, it swells up and provides bulk to the digestive system. This makes it easier for food to pass through the intestines. Food also passes through the digestive system faster, so that waste products are retained for less time in the body. Some fibre has the effect of lubricating the contents of the intestines and, therefore, makes the food pass through easily and in a timely manner. The benefits here are the same as for bulk. In addition, friendly bacteria in the colon feed on fibre and they are therefore nourished by it. By helping these friendly bacteria, we enable them to help us to digest food. Also, by giving them support, they are more able to exclude other, less friendly bacteria, from our colons. Fibre is, therefore, necessary for a healthy and efficient digestive system.

PROTEIN
Proteins Proteins are composed, like carbohydrates, of carbon, oxygen, and hydrogen, but with nitrogen. They may also contain sulphur and phosphorus. They are complex molecules composed of amino acids. Proteins are used by the body to:

enable growth, development and repair. build structures such as muscles, tissues and organs, including the heart, lungs, digestive organs. enzymes, such as those required for digestion. hormones, such as those for the endocrine glands.

Proteins, therefore, are needed not only for obvious body structures, such as muscles, but also for the immune and digestive systems, etc. Complete proteins are obtained from meat, fish and dairy products including eggs. Proteins can also be obtained from certain combinations of foods, for example, cereals and beans.

FATS AND OILS

Fats and oils Fats are substances that are not soluble in water. They are composed of fatty acids and glycerol. Fats are also called lipids. Sources of fat include animal meat, fish, and vegetable oils. Fats are used by the body

In every cell structure. Especially to build nerves and brain. The brain is 40% fat. To insulate the body To produce sex hormones and adrenal cortex hormone To produce cholesterol (essential for cell membranes and bile salts, for example). To absorb certain vitamins (A, D, E, and K). To store energy.

Fats have got themselves a bad name in recent times, yet they are an essential food. That is, the body requires its intake of fat every day for health and, especially, well being. Like the other groups of food, when the body does not get the fat it needs, then illness results.

VITAMINS AND MINERALS

Vitamins and Minerals

Vitamins are substances that are required in the diet for health and wellbeing. They are often grouped as fat-soluble or water-soluble. Fat-soluble vitamins are vitamins A, D, E and K. Water-soluble vitamins include vitamins C and B. Minerals are non-organic substances that are required in the diet. While only small amounts of minerals are required in our diet, they are critical in building bones and teeth, regulating heartbeat and transporting oxygen from the lungs to the tissues. Vitamins and minerals occur in a variety of foods. That is, by eating a variety of foods, you can get the necessary vitamins and minerals you need for health.

Deficiencies and excesses in any of these groups of foods produce illness and lowered wellbeing. Western diets are especially deficient in the minerals calcium and iron and in the Omega 3 fatty acids. Calcium is obtained from, for example, milk and from eating canned salmon including the bones (salmon also contains Omega 3 fatty acids). Iron is often obtained from meat, especially liver. Lacto-vegeterians can get their calcium from milk, and vegans (who do not eat any animal products) can get their calcium from fortified soy milk. To obtain your calcium requirements from non-animal sources, you would have to eat a very large amount of vegetables or fruits.

FOOD PYRAMID

NUTRITIOUS FOOD
Nutrition and Nutritious Food Types
Information on human nutrition and eating nutritious food types including fruits and vegetables, nuts, and berries to prevent diseases including cancer. Nutrition is the provision, to cells and organisms, of the materials necessary to support life. Many common health problems can be prevented or alleviated with good nutrition. Eating a healthy nutritious diet has been shown over and over to prevent a variety of diseases, including cancer. Good nutrition is vital to good health, disease prevention, and essential for healthy growth and development of children and adolescents. There are seven major classes of nutrients: carbohydrates, fats, fiber, minerals, protein, vitamins, and water. Carbohydrates - our main source of energy. Fats - one source of energy and important in relation to fat soluble vitamins. Roughage (Fiber) - the fibrous indigestible portion of our diet essential to health of the digestive system. Minerals - those inorganic elements occurring in the body and which are critical to its normal functions. Proteins - essential to growth and repair of muscle and other body tissues. Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body. Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water.

These nutrient classes can be categorized as either macronutrients (needed in relatively large amounts) or micronutrients (needed in smaller quantities). The macronutrients are carbohydrates, fats, fiber, proteins, and water. The micronutrients are minerals and vitamins. The macronutrients (excluding fiber and water) provide energy, which is measured in Joules or kilocalories (often just called Calories). Carbohydrates and proteins provide 17 kJ (4 kcal) of energy per gram, while fats provide 37 kJ (9 kcal) per gram. Vitamins, minerals, fiber, and water do not provide energy, but are necessary for other reasons. The human body contains chemical compounds, such as water, carbohydrates (sugar, starch, and fiber), amino acids (in proteins), fatty acids (in lipids), and nucleic acids (DNA and RNA). These compounds in turn consist of elements such as carbon, hydrogen, oxygen, nitrogen, phosphorus, calcium, iron, zinc, magnesium, manganese, and so on. All of these chemical compounds and elements occur in various forms and combinations (e.g. hormones, vitamins, phospholipids, hydroxyapatite), both in the human body and in the plant and animal organisms that humans eat. Water is one of the most important nutrients in your diet. It helps eliminate food waste products in your body, regulates body temperature during activity, and helps digest food. Most fatty acids are non-essential, meaning the body can produce them as needed. However, in humans at least two fatty acids are essential and must be included in the diet. An appropriate balance of essential fatty acids, omega-3 and omega-6 fatty acids, is important for health. Both of these "omega" long-chain polyunsaturated fatty acids are substrates for a class of eicosanoids known as prostaglandins, which have roles throughout the human body. A growing area of interest is the effect upon human health of trace chemicals, collectively called phytochemicals. These nutrients are typically found in edible plants, especially colorful fruits and vegetables, but also other organisms including seafood, algae, and fungi. The effects of phytochemicals increasingly survive rigorous testing by prominent health organizations. One of the principal classes of phytochemicals are polyphenol antioxidants, chemicals which are known to provide certain health benefits to the cardiovascular system and immune system. These chemicals are known to downregulate the formation of reactive oxygen species, key chemicals in cardiovascular disease.

EXAMPLES OF NUTRITIOS FOOD

1) Apples Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances generated in the body that cause undesirable changes and are involved in the aging process and some diseases. Some animal studies have found that an antioxidant found in apples (polyphenols) might extend lifespans. Tests on fruit flies found that polyphenols also help them to preserve their ability to walk, climb and move about. Another study found that adult females who regularly ate apples had a 13% to 22% lower risk of developing heart disease.

"An Apple A Day Keeps The Grim Reaper Away"

2) Almonds Almonds are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. A scientific review published in Nutrition Reviews last year found that almonds as a food may help maintain healthy cholesterol levels Almonds have more fiber than any other tree nut. The fatty acid profile of almonds, which is made up of 91-94% unsaturated fatty acids, may partly explain why it helps maintain healthy cholesterol levels.

3) Broccoli
Broccoli is rich in fiber, calcium, potassium, folate and phytonutrients. Phytonutrients are compounds which reduce the risk of developing heart disease, diabetes and some cancers. Broccoli also contains vitamin C, as well as beta-carotene, an antioxidant.

Boiling broccoli for too long can destroy much of its vital nutrients Overcooking can destroy myrosinase - if the enzyme myrosinase is not destroyed during cooking, broccoli can also reduce the risk of developing cancer. The best way to cook broccoli and to preserve the myrosinase is to steam the vegetable lightly - if it is overcooked, the vegetable's beneficial effects can be seriously undermined, researchers from the University of Illinois wrote in the peer-reviewed journal Nutrition and Cancer. Myrosinase converts some of the sulfur-based chemicals found in broccoli (called glucosinolates) into isothiocyanates (other sulfur-containing chemicals), which are known to have anticancer properties. The researchers said that adding broccoli to a meal can often double its cancer protection properties Another ingredient, sulforphane, which exists in broccoli, is also said to have anti-cancer as well as anti-inflammatory qualities. However, overcooking can destroy most of the benefits. Broccoli powder does not contain myrosinase.

UNHEALTHY FOOD
Eating bad foods can make you feel like crap, lead to weight gain and cause all sorts of health problems. Here are 7 unhealthy foods you should avoid like the plague. 1. Added Sugar and High Fructose Corn Syrup Youre probably not surprised to see sugar at the top of the list. In the last few decades, sugar has been considered unhealthy because it provides empty calories and its true. Refined sugar has a lot of calories but NO essential nutrients. But that is just the tip of the iceberg. New data links sugar to diseases that are killing people by the millions: obesity, diabetes, heart disease and even cancer (1, 2, 3, 4, 5). A new study that came out recently reveals how sugar can make you fat. The calories in fructose (50% of sugar is fructose) do not fill you up and make you satiated (6). And theres a reason sugar is so damn hard to get rid of. It is downright addictive, leading to vicious cycles of cravings and binges (7, 8). A stimulated appetite and addictive features leading to cravings and binge eating thats a recipe for fat gain disaster. Bottom line: Avoid all fruit juices and sugar-sweetened beverages, sugary treats and dried fruit. Agave syrup is no better than sugar. Read labels! 2. Grains Especially Gluten Grains There is a fair amount of evidence to suggest that people, even those who dont have celiac disease, react poorly to foods that contain gluten. Yes, that also applies to the heart-healthy whole wheat, which actually isnt healthy at all. One study reveals that whole wheat can raise small, dense LDL (very, verybad) by a whopping 60% (9).

Whole wheat also happens to have a very high glycemic index, leading to the blood sugar roller coaster that makes you crave another high-carb snack soon after eating (10). Evidence is mounting that gluten sensitivity is fairly common in the population. Gluten appears to cause harmful effects on digestion and other aspects of health, even in individuals without celiac disease (11, 12, 13, 14). Studies on low-carb diets (which eliminate sugars and starches like grains) suggest that people who need to lose weight or have metabolic issues should avoid ALL grains, which are the largest source of carbohydrate in the diet (13, 14). For people who exercise and dont need to lose weight, there is no proven reasonto eliminate healthier, non-gluten grains like rice and oats. At the end of the day though, grains are a food group that contains NO essential nutrients that we cant get in much greater amounts from animal foods or vegetables. Bottom line: Everyone who cares about their health should avoid gluten grains, especially wheat. Healthy people who dont need to lose weight can eat some non-gluten grains like rice and oats. 3. Trans Fats Trans fats, also known as hydrogenated or partially hydrogenated fats, are unsaturated fats that have been chemically modified to increase shelf-life and make them solid at room temperature. This process requires hydrogen gas, high pressure and is very disgusting. It is baffling that anyone ever thought these nasty, industrially produced fats would be suitable for human consumption. Trans fats increase levels of small, dense LDL cholesterol, lower HDL (the good) cholesterol, increased abdominal fat and may lead to various serious health problems (15, 16, 17). Bottom line: Avoid artificial trans fats as if your life depended on it (it does).

4. Seed- And Vegetable Oils Often portrayed as health foods, seed- and vegetable oils like soybean and corn oil are extremely unnatural for the human body as we didnt have access to them until very recently in evolutionary history. These fats contain an abundance of Omega-6 fatty acids, but we need to get Omega-6 and Omega-3 in a certain ratio to ensure optimal functioning of the body. Eating too much Omega-6 and too little Omega-3 can lead to inflammation, a leading cause of many modern health problems Polyunsaturated fats are also very sensitive to oxidation due to their abundance of reactive double bonds. Excess consumption of processed seed- and vegetable oils may lead to systemic inflammation, cardiovascular disease and even cancer (18, 19, 20, 21, 22). Bottom line: Avoid excess Omega-6 fats from seed- and vegetable oils. Increase intake of Omega-3 from fatty fish or cod liver oil instead. 5. Artificial Sweeteners Even ingredients that are calorie free can still harm you and this may be especially applicable to artificial sweeteners. Consumption of artificial sweeteners shows consistent and strong associations with preterm delivery and various diseases like metabolic syndrome, obesity (ironically) and type II diabetes (23, 24, 25). These epidemiological studies dont prove that the artificial sweeteners caused the diseases, but until there are controlled trials that prove their safety I recommend you AVOID artificial sweeteners. If you must use a sweetener for something, choose Stevia, which may improve glycemic control in diabetics and lower blood pressure (26, 27).

Bottom line: If you must sweeten, use Stevia. Artificial sweeteners have NOT been proven safe and are potentially harmful. 6. Anything labelled Low-Fat or Diet Some of the marketers working at the junk food companies are shameless liars and unfortunately, they get away with it. Even products marketed towards children as healthy, with labels like diet low fat or whole grain are often high-sugar, high-wheat, processed garbage. Bottom line: Be smart and read labels. Even foods disguised as health foods often turn out to be little more than processed crap. 7. Foods That Are Highly Processed Foods that are highly processed are low in nutrients and high in unhealthy ingredients and artificial chemicals. If the ingredients list contains more than five ingredients or something that you dont understand, its probably bad for you. Real food doesnt need an ingredients list. Real food IS the ingredient.

HEALTHY LIVING
Eating Well Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older. You can use the new MyPlate to determine how many calories you need and what food groups you should focus on or, if you're looking for smaller changes, you can use these tips for simple ways to change how you eat: Eat more fruit. Add it to your cereal, your salads or even your dinners Sneak in more veggies. Add them wherever you can--a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks. Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you'll automatically eat less calories. Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet.

1. , Walk 10,000 steps a day. The proliferation of modern conveniences and a largely sedentary lifestyle mean we dont move our body quite enough. An easy way to become more active without trying too hard or hitting the gym is to walk more. Walking is one simple exercise that most of us can easily incorporate into our lives. We just need to get used to more walking and create more opportunities to walk. Take the stairs instead of the elevator, take a stroll in the park after every meal instead of slumping into the couch, alight one stop before your regular bus stop and walk the rest of the journey home, or park your car further away from your workplace so that you can do somewalking meditation are only some of the ways. Im sure you can think of even better ways to integrate walking seamlessly into your life situations. Why 10,000 steps? Study suggests that that is the optimal number of steps in a day to achieve a good workout. To keep track of your steps, use a pedometer and start counting your steps to good health.

2. Add omega-3 fats to your diet. Omega-3 fatty acids help our body to produce substances that prevent chronic inflammation, a condition that can lead to heart disease and cancer. Get your anti-inflammatory fats from omega-3-rich foods like wild salmon at least twice a week, or supplement your diet with high quality contamination-free fish-oil capsules.

3. Get free, all-natural vitamin D. A lack of vitamin D has been known to cause weak bones and bone-related diseases such as osteoporosis and osteomalacia. Some studies also linked vitamin D deficiency with increased susceptibility to several chronic diseases such as cancer, hypertension and diabetes. To get your free dose of vitamin D, get out in the sun for fifteen minutes each day. But beware that excessive ultra-violet exposure can also cause skin cancer. So avoid the suns rays between 10 am to 4 pm when they are at their strongest and limit each direct exposure to no more than fifteen minutes. Be smart and enjoy the sun!

HEALTHY LIVING

JOGGING

RELAXING MIND (YOGA)

CONSUME HEALTHY FOODS

EXERCISE

CONTROL BODY WEIGH

REST WELL

WORD OF WISDOM
Health Is Wealth ' Rich or not We all have got Chances in lifetime To live quite sublime

More rich people become richer And the majority poor more poorer It's not how much money brings boost But having enjoyed life not its cost

Healthy body makes an active mind Once sick can't make good things rewind Beware of taking too much of everything Good health is wealth and the best thing

CONCLUSION
A healthy lifestyle is important for everyone. When we look after our physical health, we feel better too fitter, more relaxed and better able to cope with things. This is especially important when you have a mental illness. There are lots of ways of being healthy that feel good as well as doing you good. What healthy living means Healthy living means maintaining a healthy lifestyle and introducing habits that improve your health. Its about enjoying yourself without risking your health. Its what you eat and drink; sleeping well and managing stress. Its about practicing safe sex, drinking alcohol responsibly and not abusing drugs. Its about being physically active and staying connected with others. Its about being aware of any health risks related to your illness and its treatment, and working with your doctor to monitor these and then take action. Its taking responsibility for your overall health including having regular check-ups for your eyes and teeth. Its about feeling fitter physically, mentally and emotionally.

Benefits of healthy living Feeling better mentally Regular exercise can lift your mood and help you feel better. Saving money Eating junk food, smoking, and drinking sugary drinks or alcohol are all expensive habits. Fewer health problems Living a healthier lifestyle means a lower risk of developing many illnesses. Taking control of your life Getting healthy helps you feel in control of your life.

Getting healthy A lot of what we do is driven by habit. It can be difficult to change old habits, but there are steps you can take to become healthier. An important first step is identifying less healthy habits and learning new, positive ones to replace them.