What makes a balanced diet?
Balanced food intake, don't eat more, eat high fat food less and don't choosy in food.
Purpose of each nutrient
| Nutrient | Purpose |
|---|---|
| Carbohydrate | Supplies energy and assists in the utilization of fats. |
| Protein | Helps build and repair body tissues and helps build antibodies. |
| Fat | Supplies energy and aids in the absorption of fat-soluble vitamins, A,D, K, E. |
| Vitamin A | Aids in normal bone and tooth development,aids in the development and maintenance of night vision and aids in maintaining the health of the skin and membranes. |
| Vitamin D | A factor in the formation and maintenance of bones and teeth and enhances calcium and phosphorus absorption and utilization. |
| Vitamin E | Protects the fat in body tissues from oxidation. |
| Vitamin C | A factor in the development and maintenance of bones, cartilage, teeth and gums. |
| Vitamin B1(Thiamine) | Releases energy from carbohydrate and aids normal growth |
| Vitamin B2(Riboflavin) | Factor in energy metabolism and tissue formation. |
| Niacin | Aids in normal growth and development and factor in energy metabolism and tissue formation. |
| Vitamin B6 | Factor in energy metabolism and tissue formation. |
| Folate | Aids in red blood cell formation and may play a role in the prevention of neural tube disorders. |
| Vitamin B12 | Aids in red blood cell formation. |
| Calcium | Aids in the formation and maintenance of bones and teeth. |
| Magnesium | Factor in energy metabolism, tissue formation and bone development. |
| Iron | Factor in red blood cell formation. |
| Zinc | Factor in energy metabolism and tissue formation. |
| Sodium | Required for normal cell function and regulation of blood volume. |
| Potassium | Required for normal cell function and needed for proper nerve, muscle and blood cell function. |
| Fibre | Soluble fibre plays a role in lowering blood cholesterol and controlling blood sugars and insoluble fibre promotes satiety (a feeling of fullness), which may help with weight management; it also promotes regularity important for normal bowel function. |
3 day diet.
| Days | Breakfast | Lunch | dinner |
|---|---|---|---|
| First day | 2 pieces of toast, 1 cup of milk | A bowl of rice, 2 chicken wings and vegetable salad | 1 apple |
| Second day | 1 egg, 1 piece of toast and 1 cup of water | 1 fish, A bowl of noodles and carrots | Some grapes |
| Third day | A small bowl of cereal and one cup of orange juice | A small steak, potatoes and 1 bowl of rice | 1 banana |
Evaluate my diet
What is good?
Some nutrient is enough.
What is bad?
Eat meat more than vegetable and fruit.
What would I improve?
I will eat meat and vegetable balanced and not eat anything more.
Highlight the nutrients that are consumed in my diet
This video is talking about what is balanced diet mean, what things you need to eat, the percentage of food and the kinds of high fat food