5 N u r u l F a r h a h | A i n a M a r d h i y y a h | N o o r z i a t u l A i n | W a n S y a h i r a h Bui dl a h ealthy diet meal plan Healthy eating on a budget High-salt foods What counts as a daily food serve ?
EDITION NOTICE AND DEDICATION Welcome to our new version of ebook “ Healthy Diet ”. This edition provides updated information on nutrition, meal planning, and the latest research on healthy eating habits. The content in this ebook is for informational purposes only and is not medical advice. Consult a healthcare professional before making significant changes to your diet or exercise routine. To everyone striving for a healthier and happier life, This book is dedicated to you. May it guide and inspire you on your journey to better nutrition and well-being. To my family and friends, thank you for your unwavering support and encouragement. And to all the health professionals who tirelessly work to improve the lives of others, your dedication and passion are a constant source of inspiration. Healthy Diet
Foreword Preface Acknowledgments Introduction to healthy eating and diet Eat a variety of foods 5 major food groups The Occasional Foods in Your Diet Restaurant meals and takeaway foods High-salt foods Reduce salt Stock your food cupboard and fridge Change the way you think about food Get organized with Food Planning Build a Healthy Diet Meal Plan Healthy eating on a budget What counts as a daily food serve? Afterword Conclusion Postscript Appendix Glossary Bibliography Index Table of CONTENTS 01 02 03 04 05 06 07 09 10 08 13 11 14 15 16 17 18 12 23 22 21 20 19
Figure 1 Figure 2 Figure 3 Figure 4 Figure 5 Figure 6 Figure 7 Figure 8 Figure 9 Figure 10 Figure 11 Figure 12 LIST of FIGURES& TABLE Food Pyramid Assorted Takeaway Food Salt Pasta Healthy Plate Fruits and Vegetable Types of Grains Types of Protein Types of Oils 06 08 09 11 15 15 16 16 17 26 27 28 The easy way to eat healthy Vitamin Chart Diet Plan Table 1 Table 2 Glossary Glossary 29 30
F O R E W O R D In today's busy world, staying healthy is more important than ever. Our health is our most valuable asset. This ebook aims to guide you towards a balanced and fulfilling life. A healthy lifestyle means taking care of your mind, body, and soul. Good nutrition, and good eating food . This ebook provides practical tips to help you in these areas. Everyone's journey to health is unique. This ebook offers various strategies so you can find what works best for you. Creating this ebook has been a labor of love. It combines expert knowledge and real-life experiences to give you a comprehensive guide to wellness. As you begin this journey, remember that small, consistent steps lead to big changes. Be kind to yourself and celebrate each milestone. We hope this ebook is a valuable resource and inspiration. Here’s to your health and happiness! Sincerely, Nur Aina Mardhiyyah binti Azri Nurul Farhah binti Muhammad Rasyidi Noorziatul Ain binti Azmi Wan Syahirah binti Wan Kamal 1
Welcome to this ebook on healthy living! In today's busy world, it's easy to overlook our health. This book aims to help you live a more balanced and healthy life. We'll cover essential topics like nutrition, exercise, and mental well-being. Each section offers practical tips you can use right away. Whether you're just starting your health journey or looking to improve your current habits, this book is for you. Our goal is to provide useful information and inspiration for positive changes. We hope you find this ebook helpful and motivating. Here's to a healthier, happier you! Warm regards, Nur Aina Mardhiyyah binti Azri Nurul Farhah binti Muhammad Rasyidi Noorziatul Ain binti Azmi Wan Syahirah binti Wan Kamal PP RR EE FF AA CC EE 2
NUR AINA MARDHIYYAH BINTI AZRI BACHELOR OF INFORMATION TECHNOLOGY (202452825) WAN SYAHIRAH BINTI WAN KAMAL BACHELOR OF INFORMATION TECHNOLOGY (2024530999) NURUL FARHAH BINTI MUHAMMAD RASYIDI BACHELOR OF INFORMATION TECHNOLOGY (2024757835) NOORZIATUL AIN BINTI AZMI BACHELOR OF INFORMATION TECHNOLOGY (2024757547) EEDDIITTOORR Greetings to those who are reading! Thank Allah, this time we want to share about the topic of healthy in Malaysia . This edition of e-Book is title “Healthy Diet” inspired by Better Healthy Channel. Various diet foods are introduced. In addition, the right way to eat healthy is also shared. This publication is expected to be an inspiration to Malaysians who read it for those who want to diet in the right way. In Addition, the publication of this ebook can give more tips and opportunity to people about healthy diet. Happy reading and see you again in the next issues. AACCKKNNOOWWLLEEDDGGEEMMEENNTTSS 3
quality of life improvement. With escalating results of sedentary lifestyles suggesting that convenience takes a ranking over nutrition, it does become necessary to comprehend how food choices may affect our bodily health generally and emotionally. However, the current study goes further demonstrating how eating habits affect the mood temperament energy and cognitive ability of an individual which is a rich testimony of the importance of a healthy diet. emotionally. However, the current study goes further demonstrating how eating habits affect the mood temperament energy and cognitive ability of an individual which is a rich testimony of the importance of a healthy diet. Healthy eating implies more than just cutting on the junk foods and other unhealthy foods but also putting an effort and ensuring that the recommended nutrient dense foods are included in a daily diet. This covers lots of meals that rich in vitamins and minerals such as fruits, vegetables, whole grain products, lean protein and healthy fats. Every class is needed by the body for its functions and for renewal and the vitamins that are gotten from this are vitamins, minerals and antioxidants. Also, the portions, and the importance of proper timings for meals also can help avoid the inclusion of more calories that are surplus to requirements and ensure that there is a constant source of energy all through the day. One also knows how to eat healthily, to select the right balanced meals and also eat mindfully, that means to pay full attention to the meal being eaten and the drink one is taking. In conclusion, as has been highlighted through the various nutritional guidelines above, healthy eating and diet should be adopted in order to maintain good health and as a result prevent diseases. As people consumes more variety and appropriate portions of foods and as they practice the three key principles of mindful eating, they can feel healthy as they eat. This process of promoting healthy eating is a life long process, however, the benefits reaped from the same includes have a longer and healthier life ahead of them. INTRODUCTION OF HEALTHY AND DIET egarding healthy eating and diets it is significant to pay attention to the fact Rthat they serve as the primary components for health support as well as the 4
Healthy eating means eating a wide variety of foods from each of the 5 major food groups, in the amounts recommended. Eating a variety of foods from the 5 major food groups provides a range of nutrients to the body, promotes good health and can help reduce the risk of disease - as well as keeping your diet interesting with different flavours and textures. Many of the foods that often feature regularly in modern diets do not form part of the 5 food groups. These foods, sometimes referred to as 'junk' foods, 'discretionary choices' or 'occasional foods' can be enjoyed sometimes, but should not feature regularly in a healthy diet. Fats and oils are high in kilojoules (energy) but necessary for a healthy diet in small amounts. No matter where you're starting, it's easy to make little changes to bring your eating closer in line with the food pyramid . Just focus on eating foods from the 5 major food groups and reducing your intake of occasional foods. EATAVARIETYOFFOODS 5
Group 4: Milk and Dairy Products Placed at the same level as meat. Dairy products like cheese and yoghurt are essential for calcium which is required for teeth and bone development of growing children. Milk is also a good source of protein, essential for growth and development. Group 5: Fats, Oils, Salt and Sugar Foods high in these are placed at the apex of the Food Pyramid to show that only small amounts are required for daily intake. Whenever you have to use any of the options from this group, use them sparingly. 5MAJOR FOOD GROUPS Foods are grouped according to their nutritional content and benefits. The Food Pyramid consisting of 5 main groups placed at 4 different levels is a useful guide in ensuring our daily meals are balanced with every food group represented in the diet. Varying the food choices within each group also helps ensure we get all the nutrients we need to stay healthy. Group 1: Rice, Noodles, Bread, Cereal Products and Tubers Carbohydrates which is an important source of energy, and vitamins, minerals, fibre and some protein. Rice, noodles, bread, pasta, cereals, porridge, chapatti, thosai, biscuits and various types of tuber are included in this group. Our daily meals should include the largest servings from here. 1 2 Group 2: Fruits and Vegetables Supply vitamins and minerals, and are a main source of fibre which is good for digestion and helps relieve constipation. Make it a healthy habit to eat at least 5 servings of fruits and vegetables a day. 3 Group 3: Fish, Poultry, Egg, Meat and Legumes Occupying the third level of the Food Pyramid are excellent sources of protein, B vitamins and minerals such as iron, zinc, calcium and magnesium. However, eat moderate amounts and choose low fat options whenever possible. Legumes (soya bean, dhal, peas), beans and pulses are good alternatives to meat and are low in fat. 4 5 The 5 food groups are: 6 Figure 1 : Food Pyramid
processed meats and fatty, salty sausages, savoury pastries and pies, with a high fat or salt content Confectionary and chocolate and sweetened condensed milk Potato chips, crisps and other fatty and/or salty snack foods including some savoury biscuits There are some types of foods that might be your favorite but do not find a place in the healthy foods list. These foods contain additives like salt, sugar, or alcohol and are high in saturated fats. They are also low in essential nutrients like fibre. These foods and beverages can also be high in calories [kilojoules] i.e., energy and too much of these may result in weight gain. However, you can include these foods in your diet sometimes so that you do not feel deprived. The list of such foods is given below: 1 sweet biscuits, cakes, desserts and pastries 2 3 Takeaway foods such as hot chips, hamburgers and pizza 4 Ice cream and other ice confections 5 6 7 Cream, butter and spreads which are high in saturated fats THE OCCASIONAL FOODS IN YOUR DIET 7
Try ordering a takeaway meal without the fries. Choose bread-based options like wraps, kebabs, souvlaki or hamburgers. Avoid deep fried and pastry options. Include extra vegetables and salad. Choose smaller portions or share with someone else and add a green salad to reduce the kilojoules of the meal. Limit high fat, high salt sauces and toppings like cheese, fatty meats and mayonnaise – remember, you can ask for less. Choose tomato-based pasta sauces, rather than cream-based sauces. Drink plenty of water. Don’t upsize unless it’s with a side salad. Fast foods that have relatively low levels of saturated fat and added salt include: pizzas with less cheese and meat grilled chicken burgers or wraps grilled, lean meat hamburgers, with no cheese or bacon additions grilled fish burgers. RESTAURANT MEALS AND TAKEAWAY FOODS Restaurant meals and takeaway foods are often high in saturated fat, added salt, added sugars, and kilojoules. Think about how often you consume food and drinks prepared outside the home. If you’re doing this regularly, consider cutting back and focusing more on the 5 major food groups. That doesn’t mean you have to stop completely. Suggestions for reducing saturated fat in takeaway food options include 8 Figure 2 : Assorted Takeaway Food
Salt (sodium chloride) is a crucial ingredient in any meal in the Malaysian diet. Without salt, a meal would never be complete. Besides providing taste and flavour to our meals, sodium is also an essential mineral that plays a vital role in maintaining human health such as regulating electrolytes and fluids in the body and for nerve and muscle function. However, consuming too much salt is detrimental to our health. High salt or sodium intake has been associated with an increased risk of high blood pressure (hypertension), heart attack, stroke, and kidney failure. HIGH-SALT FOODS Avoid or limit consumption of ultra-processed food products with high-sodium content such as: Instant noodles Snacks with high salt content such as potato chips and salted nuts Salted eggs, fish, vegetables, pickles Canned food such as soups, meat, baked beans, green beans, corn Smoked and/or processed meat such as bacon, sausages, ham, luncheon meat, nuggets 9 Figure 3 : Salt
DIRECTIONS D RI CE OI T NS Salt is hidden in many of our foods, but a high salt diet can contribute to a range of health problems including high blood pressure REDUCE SALT Suggestions to reduce salt include: Don’t automatically add salt to your food – taste it first. Add a splash of olive oil, vinegar or lemon juice close to the end of cooking time or to cooked vegetables it can enhance flavours in the same way as salt. Choose fresh or frozen vegetables, since canned and pickled vegetables tend to be packaged with salt. Avoid processed foods such as flavoured instant pasta or noodles, canned or dehydrated soup mixes, salty crackers, chips and salted nuts. Reduce your use of soy sauce, tomato sauce and processed sauces, stock powders and condiments (for example mayonnaise and salad dressings) because they contain high levels of salt. Limit your consumption of salty processed meats such as corned beef, bacon, smoked salmon, sausages and chicken loaf. 1 2 3 4 5 6 10
STOCKYOURFOODCUPBOARDANDFRIDGETry making fried rice or risotto, or mix cooked rice with leftover vegetables and meat. Canned varieties can make a quick and nutritious addition to soups and stews. Lentils and beans can be used as a main meal with vegetables added. Add flavour and interest to your cooking. Keep a selection of dried herbs, spices, curry powder, vinegars, in your cupboard. Tomato sauce, soy sauce and stock cubes also provide great flavour, but they are high in salt use them only in small amounts. Easy to make and nutritious, especially if you add lots of vegetables, beans or lentils. You can use canned tomatoes and ready-made (low salt) stock as a base and add your own herbs, spices and leftovers. SOUPS PASTA Quick and easy to prepare. Keep tins of tomatoes in your cupboard and add your own variations and flavours. . RICE BEANSAND LENTILS CONDIMENTS 11 Figure 4 : Pasta
There are lots of myths about healthy food. Don’t make food choices based on false beliefs. Some things to try include: CHANGETHE WAYYOU THINKABOUT FOOD Food is more than just fuel for our bodies it's an integral part of our culture, our health, and our environment. Despite its importance, many of us have a complex relationship with food, influenced by a variety of factors such as convenience, marketing, and societal norms. It's time to rethink our approach to food, moving beyond the calorie counting and fad diets to a more holistic understanding of nourishment. Don’t think that your diet must be ‘all or nothing’. Eating well doesn’t mean you must worry about eating healthily all the time. A good diet allows for treats occasionally. Compare the prices of junk foods against the price of healthier food options to see that ‘healthy’ doesn’t have to mean ‘expensive’. 1 2 Experiment with different foods and recipes . A meal cooked with fresh ingredients is better than a limp burger or soggy chips. 3 Try different ‘fast’ options like wholewheat breakfast cereal, wholemeal bread, wholegrain muffins, fruit, yoghurt or pasta. 4 Don’t give up your favourite meals entirely. Try thinking of new ways to create healthy meals for example, you could make recipes lower in fat by changing the cooking method – grill, stir-fry, bake, boil or microwave, instead of deep frying. 5 Reduce the size of your meal or food instead of giving it up entirely. More doesn’t always mean better. 6 12
GE T O R GAN ZI ED I W HT DOOF P AL NN NI G Planning ahead can make changing your dietary habits a whole lot easier: Make a shopping list before you shop and plan what meals you’re going to eat and when. FOR HEALTHY EATING AND DIET GET ORGANIZED WITH FOOD PLANNING Vary your meals. You may get bored and lose motivation if you don’t try different ingredients and recipes. Search the internet to find interesting and easy recipes and cooking tips have a read of these tasty recipes. Cook in bulk to save time for example, soups, stews, casseroles and bolognese sauce are all easy to cook a lot of, and then freeze in portions for later use. Eat breakfast every day so you’re less likely to snack on occasional foods at morning tea. A wholemeal or wholegrain breakfast cereal that is low in sugar, served with low-fat milk, can provide plenty of vitamins, minerals and fibre. Other fast and healthy options include yoghurt or wholemeal toast. 1 2 3 4 5 13
BUILDA HEALTHYDIETMEALPLAN Eating a healthy diet will go a long way to make you feel better right now and keep you well into the future. You probably eat 3, 4 or more times each day. Sometimes you eat when you are hungry and, at other times just because you feel like it! Before you start on your next meal or snack, stop to think what your food choice will do to you. Will it nourish or punish your body? Here are five simple dietary recommendations to balance your diet and achieve great nutrition. IncludeFruitandVegetables Naturally low in fat and rich in vitamins, minerals and fibre, fruit and vegetables add colour, texture and flavour to your diet. With so many fruit and vegetables in the market, mix and match your choices to get maximum benefit. Remember not to overcook vegetables, and go for whole fruit rather than juices. Eatcolourfulfruitandvegetables The natural colours in fruits and vegetables contain a number of advantages that improve on the human health, sheltering us from many regular diseases for example, heart diseases and cancer. 14 Aside from the greens which Mom and Dad instructed to eat up Nutritionist today adds more colors to your plate by including Fruits and Vegetables.
FRUITS (2 SERVINGS A DAY) BROWN RICE AND WHOLEMEAL BREAD (5-7 SERVINGS A DAY) UseHealthyPlate There are so many different types of food you can have daily and you just have to select properly to get your nutritional needs met. It is impossible to get all the nutrients your body needs from one type of food. There is a wide range of foods that one is supposed to take in small proportions and in the correct proportions. Healthy Plate serves as a guide to help you plan a healthy diet meal plan. Follow these dietary guidelines and you will achieve a wellbalanced diet that provides the nutrients you need, in the right amounts, each day. MEAT AND OTHERS (2-3 SERVINGS A DAY) VEGETABLES ( 2 SERVINGS A DAY) Example of 1 Serving : 2slices bread (60g) ½ bowl*rice (100g) ½ bowl noodles or beehoon (100g) 4 plain biscuits (40g) 1 thosai (60g) 2small chapatis (60g) 1 large potato (180g) 1 ½ cup plain cornflakes (40g) Example of 1 Serving : 1 palm-sized piece fish, lean meat or skinless poultry(90g) 2small blocks soft beancurd (170g) ¾ cup cooked pulses (e.g. lentils, peas, beans) (120g) 5 medium prawns (90g) 3 eggs (150g)++ 2 glasses milk (500 ml) 4 slices of low-fat sliced cheese (80g) Example of 1 Serving : 1 small apple, orange, pear or mango (130g) 1 wedge pineapple, papaya or watermelon (130g) 10 grapes or longans (50g) 1 medium banana ¼ cup*** dried fruit (40g) Example of 1 Serving : ¾ mug** cooked leafy or non-leafy vegetables (100g) ¼ round plate+ cooked vegetables 150g raw leafyvegetables 100g raw non-leafyvegetables 15 Figure 5 : Healthy Plate Figure 6 : Fruits and Vegetables
EatEnough Grains The wholegrain foods like brown rice, wholemeal bread and rolled oats contain vitamins (B and E), minerals (iron, zinc and magnesium), phytochemicals (lignans, phytosterols) and inulin (a form of dietary fibre) that are helpful for human health. White rice or white bread are choices that are made from grains that have been processed to exclude some nutrients that are present in wholegrains. Eating whole grains rather than refined grains cuts the risks of heart disease and diabetes and makes you eat less often because you get hungry less. Protein-rich foods are aplenty, such as meat, fish, poultry, eggs, milk, yoghurt, cheese, lentils, legumes, nuts and seeds. Vary your protein routine from both animalbased and plant-based sources for their mix of nutrients. To make a healthiar choice , select items lower in fats and saturated fats. Focusoncalcium Calcium strengthens bones and teeth. Adequate intake throughout life reduces the risk of osteoporosis. The best sources of calcium are dairy food milk, yoghurt, and cheese. 16 GetSufficient Protein Figure 7 : Types of Grains Figure 8 : Types of Protein
ChooseHealthierOils Healthy Plate also helps us to say that we should use these oils but in a moderated way. Give emphasis on choosing better unsaturated fats and oils and to reduce taking more amounts of saturated and trans fats. DifferentTypesofCookingOilsforDifferentFoods For this reason, having a variety of oils in your kitchen is convenient because you will use some for dressing, some for mild cooking and others for deep frying. Here are the more common types of cooking oils that are available in the market and what they are used for. Olive oil can undoubtedly be considered one of your heart’s favorite oils. Well-known as the oil of youth and health; it contains the highest percentage of monounsaturated fat of all the edible plant oils. Naturally extracted from sunflower seeds, this golden and healthy oil is cholesterol-free and contains more than 80% of monounsaturated fat which makes it the best cooking oil for heart. Relatively low in saturated fat, sesame oil is most commonly used as a flavour enhancer rather than a cooking oil. This is largely due to its distinctively nutty aroma and higher price. Soybean oil is low in saturated fat and high in unsaturated fats. Its high smoke point (256 °C) and inexpensive price make it ideal for deep-frying. OliveOil SesameOil SunflowerOil SoybeanOil 17 Figure 9 : Types of Oils
HEALTHYEATINGON ABUDGET Healthy doesn’t mean expensive. Here are some ways to save money on food: Cook extra for the evening meal so you can use the leftovers for a quick meal the following night or for lunch. 1 2 Cook double the amount then freeze what is left over in meal-size portions. 4 Buy in bulk (it’s usually cheaper) and freeze in smaller portion sizes to use as required. 5 Use cheaper cuts of meat for curries and casseroles for long slow cooking, then add extra vegetables and beans to make the meal go further. 3 Shop at the local markets close to closing time for discounted fruit, vegetable and meat bargains. 6 One-pot dishes where you throw everything in together save energy, time, money and washing up. 7 Watch out for supermarket specials of staples (rice, pasta, pasta sauces, bread and tinned vegetables) and stock up on them when they are cheap. Bread can be frozen for at least two months, and items such as pasta and rice have a long shelf life. 8 Limit takeaway foods they can be expensive, high in fat, high in salt, low in nutrition, and leave you hungry again a few hours after you eat them. 9 Buy fresh produce in season – it’s often cheaper as it’s grown locally and fresher. 18
One standard serve of vegetables is about 75 g (100 to 350 kJ) or: WHATCOUNTSASA DAILYFOODSERVE? ½ cup cooked vegetables (for example, broccoli, carrots, spinach or pumpkin) ½ cup cooked dried or canned beans, peas or lentils (preferably with no added salt) 1 cup of green leafy or raw salad vegetables ½ cup sweet corn ½ medium potato or other starchy vegetables (such as sweet potato) 1 medium tomato. Vegetables - daily serve 19
1 medium piece (for example, apple, banana, orange, pear) 2 small pieces (for example, apricots, plums, kiwi fruit) 1 cup diced or canned fruit (no added sugar). Only occasionally, one standard serve of fruit can be: 125 ml (½ cup) fruit juice (no added sugar) 30 g dried fruit (for example, 4 dried apricot halves, 1½ tablespoons of sultanas). Fruit - daily serve WHATCOUNTSASA DAILYFOODSERVE? One standard serve of fruit is about 150 g (350 kJ) or: 20
WHATCOUNTSASA DAILYFOODSERVE? 1 cup (250 ml) fresh, UHT long-life, reconstituted powdered milk or buttermilk ½ cup (120 ml) evaporated milk 2 slices (40 g) or one 4 x 3 x 2 cm cube (40 g) of hard cheese, such as cheddar ½ cup (120 g) ricotta cheese ¾ cup (200 g) yoghurt 1 cup (250 ml) soy, rice or other cereal drink with at least 100 mg of added calcium per 100 ml. Milk, yoghurt, cheese and or alternatives - daily serve Milk, yoghurt and cheese should mostly be reduced fat. One standard serve (500- 600 kJ) is: 21
A F T E R W O R D 22 As you reach the end of "Healthy Diet: A Comprehensive Guide," We hope you have gained valuable insights and practical tips to improve your eating habits and overall well-being. Adopting a healthy diet is a continuous journey, one that involves making mindful choices every day. Remember, the key to a healthy diet is balance and variety. Enjoy a wide range of foods, and don't be too hard on yourself when you indulge occasionally. The goal is to develop sustainable habits that support a long and healthy life. We want to express my gratitude to all the readers for embarking on this journey with us. Your commitment to better health is commendable, and we hope this guide serves as a useful resource along the way. Lastly, We extend my heartfelt thanks to the nutritionists, dietitians, and health professionals whose expertise and dedication have contributed to the knowledge shared in this Ebook. Your work is invaluable and greatly appreciated. May this book be a stepping stone towards a healthier, happier you. Here's to your health and wellness! Sincerely, Nur Aina Mardhiyyah binti Azri Nurul Farhah binti Muhammad Rasyidi Noorziatul Ain binti Azmi Wan Syahirah binti Wan Kamal
C O N C L U S I O N In conclusion, healthy eating and a balanced diet are fundamental to maintaining overall well-being and preventing chronic diseases. A nutrient-rich diet that includes a variety of foods from all the food groups fruits, vegetables, whole grains, proteins, and dairy ensures that the body receives the essential vitamins, minerals, and nutrients needed for optimal function. Additionally, mindful eating practices, such as portion control and limiting the intake of processed foods and sugars, contribute significantly to long-term health benefits. The adoption of a healthy diet not only supports physical health by enhancing immune function, improving digestion, and reducing the risk of illnesses like heart disease, diabetes, and obesity, but it also positively impacts mental health. Balanced nutrition has been linked to improved mood, increased energy levels, and better cognitive function, illustrating the interconnectedness of diet and mental well-being. Furthermore, the promotion of proper nutrition from early stages brings positive effects to the people’s overall health for their entire life. Cultivate knowledge about nutritionseeking behaviors by communities can enable clients and stakeholders in a society result to health and proper functioning. In other words, it is estimation for healthy eating as the helpful and effective measure aimed at the improvement of the further health and life quality. This is self- investment with added value since it is an investment in one’s life that is expected to go on for several years. It still remains crucial in awareness of dieting and its impact on our health, and it thus important to promote dieting and good eating habits through education and awareness, making healthy foods easily available and participating in activities supported by the society. 23
P O S T S C R I P T Eating well is important for staying healthy and feeling good. It gives your body the energy and nutrients it needs to work properly and helps you from getting sick. A balanced diet is crucial for maintaining good health and well-being. It provides the body with essential nutrients needed for energy, growth, and cellular repair. A healthy diet can also help prevent chronic diseases such as obesity, heart disease, diabetes, and cancer. Hopefully this book inspires you to embrace a healthy diet and achieve your desired health goals. 24
25 A P P E N D I X
Figure 10 : The easy way to eat healthy 26
Figure 11 : Vitamin Chart 27
Figure 12 : Diet Plan 28
29 GG LL OO SS SS AA RR YY Term Definition Balanced Life A lifestyle that includes a healthy mix of work, relaxation, and activities that promote physical, mental, and emotional well-being. Comprehensive Guide A resource that covers a wide range of topics in detail, providing extensive information and advice. Fulfillment A sense of satisfaction and happiness that comes from achieving goals and living a life aligned with one's values and desires. Nutrition The process of providing or obtaining the food necessary for health and growth. Healthy Lifestyle A way of living that promotes physical, mental, and emotional health, often including regular exercise, a balanced diet, and adequate rest. Milestone A significant event or point in development that marks progress towards a larger goal Wellness A holistic approach to health that encompasses physical, mental, and emotional well-being, striving for balance in all areas of life. Well-Being The state of being comfortable, healthy, or happy, encompassing physical, mental, and emotional health. Antioxidants Substances found in certain foods that help protect cells from damage caused by free radicals, which can contribute to various diseases. convenience food A food, typically a complete meal, that has been pre-prepared commercially and so requires minimum further preparation by the consumer. Nutrient-Dense Foods Foods that are high in nutrients but relatively low in calories, such as fruits, vegetables, whole grains, and lean proteins. Temperament A person's characteristic mood or behavior, which can be influenced by diet and lifestyle choices. Carbohydrates Nutrients that provide energy, found in foods such as rice, bread, and pasta. Digestion The process by which the body breaks down food into nutrients that can be absorbed and used for energy, growth, and cell repair. Table 1 : Glossary
30 Term Definition Fibre A type of carbohydrate found in fruits, vegetables, and whole grains that aids in digestion and helps prevent constipation. Legumes Plant based foods such as beans, lentils, and peas, which are good sources of protein and low in fat. Minerals Essential nutrients found in foods that are required for various bodily functions, including iron, zinc, calcium, and magnesium. Protein A macronutrient necessary for the body's growth, repair, and maintenance, found in meat, fish, eggs, dairy, and legumes. Tubers Starchy vegetables such as potatoes, sweet potatoes, and yams, which are sources of carbohydrates and other nutrients. Additives Substances added to foods to enhance flavor, appearance, or preservation, often including salt, sugar, and alcohol. Saturated Fats A type of fat found in animal products and some plant oils, which can raise cholesterol levels and increase the risk of heart disease. Kilojoules A unit of measurement for energy content in food and drinks, equivalent to calories. Electrolytes Minerals in the body, including sodium, potassium, and chloride, that carry an electric charge and are essential for various bodily functions. Sodium A mineral essential for fluid balance, nerve function, and muscle contraction, primarily obtained from salt (sodium chloride). Condiments Substances used to add flavor to food, such as dried herbs, spices, curry powder, vinegars, tomato sauce, soy sauce, and stock cubes. Lentils Legumes similar to beans but smaller in size, high in protein and fiber, used in soups, stews, and salads. Dietary Relating to or provided by diet. Grains The process by which the body breaks down food into nutrients that can be absorbed and used for energy, growth, and cell repair. phytochemicals plant-based bioactive compounds produced by plants for their protection Inulin A type of dietary fibre found in certain plants that can have prebiotic effects in the gut Osteoporosis A condition characterized by weakened bones, increasing the risk of fractures. Monounsaturated fat A type of unsaturated fat found in olive oil, sunflower oil, and sesame oil, known for its heart health benefits. Polyunsaturated fat Another type of unsaturated fat found in soybean oil, known for its heart health benefits. Table 2 : Glossary
31 B I B L I O G R A P H Y
I N D E X 32 5 5 food groups, 5, 6 5 major food groups, 5, 6, 8 C calcium, 6, 16, 21 Carbohydrates, 6 comprehensive guide, 1 D Diet, 3, 7, 14 F fibre, 6, 7, 13, 14, 16 Food Pyramid, 6, 7 H Healthy Diet, 22 Healthy eating, 4, 5, 18 healthy lifestyle, 1 K kilojoules, 5, 7, 8 L legumes bean, 6 dhal, 20 soya, 6 M minerals, 4, 6, 13, 14, 23 iron, 16 magnesium, 6, 16 zinc, 6, 16 N nutrients, 5, 6, 7, 15, 16, 23, 24 nutrition, 1, 2, 4, 14, 18, 23 P phytochemicals lignans, 16 phytosterols, 16 protein, 4, 6, 16 S Salt, 6, 9, 10 T Types of Cooking Oil Sunflower oil, 17 Olive oil, 17 Sesame oil, 17 Soybean oil, 17 V vitamins, 4, 6, 13, 14, 16, 23 W wholegrain, 12, 13, 16