Carbohydrates: (rice, noodles, potatoes)

Source of energy for motion and growth Used to form supporting structures in plants (cell wall) Effective methods for food storage (starch/glycogen) Part of nucleus (DNA) Lack of it : become very weak

Proteins : (meat, fish, cheese, eggs)

Make new cells for growing Repair & Replace damaged cells/tissues Make enzymes, antibodies & hormones Lack of it: kwashiorkor, very weak, muscle are poorly developed

Fat : ( oils, butter, milk, nuts)

Supply energy Part of cell membrane Help absorb certain vitamins (ADEK) Too much: excess fat stored under the skin (obese) Too little: vitamins won t be absorbed, cell membrane won t be formed normally

Vitamins:
To protect health. Biological catalyst for chemical reaction in the body. 2 categories: i) Fat soluble vitamins A,D,E,K Stored in the body fat No need to consume everyday (stored in the body)

ii) Water soluble vitamins C and B (8 types) Dissolved easily in water, easily lost Cannot be stored in the body, need to be consumed everyday. Vitamin A Source: Milk, green leaf, butter, tomatoes, cod liver, egg. Function: Normal growth, healthy eyes & skin. Deficiency disease: Night blindness. Vitamin B1 Source: Milk, peas, cereals, green leaf. Function: Growth & development. Deficiency disease: Beriberi (disease affects the nervous system). Vitamin B2 Source: Peas, yeast, egg, meat. Function: Healthy skin growth. Deficiency disease: Skin disease, retarded growth. Vitamin B4 Source: Whole cereals, potatoes, tomatoes, meat, fish Function: Healthy skin, digestive & nervous system. Deficiency disease: Pellagra (disease affect the skin, alimentary canal & nervous system). Vitamin C Source: Tomatoes, green leaf, vegetables, fruits. Function: Healthy growth, strong blood vessels. Deficiency disease: Scurvy (gums easily bleed). Vitamin D

Source: Sunlight, milk, butter. Function: Strong bones & teeth. Deficiency disease: Rickets ( Soft bones & deformed on children). Vitamin E Source: Vegetables, oils, milk, butter. Function: Protect the cell membrane. Deficiency disease: Affect fertility. Vitamin K Source: Green vegetables, Soya bean oils. Function: Help in clotting the blood. Deficiency disease: Excessive bleeding from wound.

Mineral salts:
Major trace mineral- required in large amount Minor trace mineral- required in small amount Iron - Formation of heamoglobin Calcium - Strong bones & teeth, muscle contractions, clotting blood Phosphorus - Strong bones Potassium - Growth & osmotic balance Sodium - Osmotic balance, proper functioning of nervous system Iodine - Body metabolism, development of brain

Roughage/ fiber
Higher water holding capacity Help peristalsis / bowel movement Prevent from constipation Lower the cholesterol

Reduce the risk of heart disease

Water:
+ Medium for biochemical reactions +Medium for transportation of respiratory gases +Regulates body temp. +Removes excretory waste +Maintain osmotic pressure +Aids peristaltic movement +Hydrolyse some food substances Examples of Good Food Sources Calcium Milk, yogurt, hard cheeses, fortified cereals, spinach Essential for bone growth and strength, blood clotting, muscle contraction, and the transmission of nerve signals Choline (Vitamin B complex) Milk, liver, eggs, peanuts Plays a key role in the production of cells and neurotransmitters Chromium Meats, poultry, fish, some cereals Helps control blood sugar levels Copper Seafood, nuts, seeds, wheat bran cereals, whole grains Important in the metabolism of iron Fiber Bran cereal, peas, lentils, black beans, fruits, vegetables

Helps with digestion and the maintenance of blood sugar levels; reduces the risk of heart disease Fluoride Fluoridated water, some sea fish, some toothpastes and mouth rinses Prevents the formation of toothcavities and stimulates the growth of bone Folic Acid (Folate) Dark, leafy vegetables; enriched and whole grain breads; fortified cereals Key for the development of cells, protein metabolism and heart health; in pregnant women, helps prevent birth defects Iodine Processed foods and iodized salt Important in the production of thyroid hormones Iron Fortified cereals, beans, lentils, beef, eggs Key component of red blood cells and many enzymes Magnesium Green leafy vegetables, Brazil nuts, almonds, soybeans, halibut, quinoa Helps with heart rhythm, muscle and nerve function, bone strength Manganese Nuts, beans and other legumes, tea, whole grains Important in forming bones and some enzymes Molybdenum Legumes, grains, nuts Key in the production of some enzymes Phosphorus Milk and other dairy products, peas, meat, eggs, some cereals and breads

Allows cells to function normally; helps the body produce energy; key in bone growth Potassium Sweet potato, bananas, yogurt, yellow fin tuna, soybeans Important in maintaining normal fluid balance; helps control blood pressure; reduces risk of kidney stones Selenium Organ meats, seafood, some plants (if grown in soil with selenium) Brazil nuts. Protects cells from damage; regulates thyroid hormone Sodium Foods to which sodium chloride (salt) has been added, like salted meats, nuts, butter, and a vast number of processed foods Important for fluid balance Vitamin A Sweet potato with peel, carrots, spinach, fortified cereals Necessary for normal vision, immune function, reproduction Vitamin B1 (Thiamin) Whole grain, enriched, fortified products; bread; cereals Allows the body to process carbohydrates and some protein. Vitamin B2 (Riboflavin) Milk, bread products, fortified cereals Key in metabolism and the conversion of food into energy; helps produce red blood cells Vitamin B3 (Niacin) Meat, fish, poultry, enriched and whole grain breads, fortified cereals Assists in digestion and the conversion of food into energy; important in the production of cholesterol Vitamin B5 (Pantothenic Acid) Chicken, beef, potatoes, oats, cereals, tomatoes

Important in fatty acid metabolism Vitamin B6 Fortified cereals, fortified soy products, organ meats Important for the nervous system; helps the body metabolize proteins and sugar Vitamin B7 (Biotin) Liver, fruits, meats Helps with the synthesis of fats, glycogen and amino acids Vitamin B12 (Cobalamin) Fish, poultry, meat, fortified cereals Important in the production of red blood cells Vitamin C Red and green peppers, kiwis, oranges, strawberries, broccoli Antioxidant that protects against cell damage, boosts the immune system, forms collagen in the body Vitamin D (Calciferol) Fish liver oils, fatty fish, fortified milk products, fortified cereals; also, formed naturally as a result of sunlight exposure Crucial in metabolizing calcium for healthy bones Vitamin E (alpha-tocopherol) Fortified cereals, sunflower seeds, almonds, peanut butter, vegetable oils Antioxidant that protects cells against damage Vitamin K Green vegetables like spinach, collards, and broccoli; brussels sprouts; cabbage Important in blood clotting and bone health Zinc Red meats, some seafood, fortified cereals

Supports the body's immunity and nerve function; important in reproduction