This document discusses the importance of a nutritious diet and healthy eating. It emphasizes that a nutritious diet contains vitamins, carbohydrates, minerals, water, and fiber to provide energy, support growth, maintain health, build strength, and control obesity. It then provides examples of healthy breakfast, lunch, and dinner meals for each day of the week. The document stresses the importance of donating excess food to the less fortunate and eating in moderation. Finally, it outlines some cultural norms and manners for eating among Malaysians of different ethnic backgrounds.
2. The importance of nutritious food.
Nutritious food means a diet which contains all sorts of
nutrients in it. They are:-
a) Vitamins
b) Carbohydrates
c) Minerals
d) Water
e) Dietary fibre
3. So, nutritious food is very important to the human body because:-
~ We need energy to do different types of activities every day.
~ We need them to grow.
~ To maintain our body’s health from dangerous diseases.
~ To build a strong body.
~ To control the rate of obesity.
4. How to practice a proper nutrition?
Eating on time
Avoid eating late on night
Make an eating schedule to be followed on a daily
basis
Control yourself from eating too much
Reduce junk food diet.
5. Planning a nutrition
Breakfast
MONDAY ~ Quaker oats
TUESDAY ~ Whole meal bread with sausages
WEDNESDAY ~ Cornflakes with milk
THURSDAY ~ Whole meal bread with tuna
FRIDAY ~ Half boiled egg and bun
SATURDAY ~ Baked beans and sausages
SUNDAY ~ Thosai with dhal curry
6. Lunch
MONDAY ~ ½ Plate of rice ~ A piece of grilled fish
~ Vegetables ~ A glass of plain water
TUESDAY ~ A bowl of noodles with chicken, fish balls and vegetables
WEDNESDAY ~ ½ plate of rice ~ A piece of grilled chicken
~ Vegetables
THURSDAY ~ 5 pieces of Yong Tau Fu
~ Vegetables
FRIDAY ~ A bowl of wanton mee with chicken, fish balls and
vegetables
SATURDAY ~ 1 set of Kenny Rogers Quarter Meal (1/4 chicken and salad)
SUNDAY ~ 1 plate of spaghetti
~ 1 plate of Fresh Garden salad
7. Dinner
MONDAY ~ A piece of tandoori chicken
~ Vegetable salad such as tomatoes and salary
TUESDAY ~ A piece of grilled salmon
~ Mix vegetables
WEDNESDAY ~ Vegetable soup and taufu with fish balls
THURSDAY ~ omelette with button mushrooms
~ Vegetable salad
FRIDAY ~ A piece of grilled chicken
~ Fried vegetables
SATURDAY ~ Steamboat (fishballs, small sized prawns, taufu and
vegetables)
SUNDAY ~ A plate of spaghetti with tomato sauce
~ Green vegetable salad
8. Distribution of food to the less fortunate
and the needy
We should be thankful to God to have been born with a life
of luxury. But we must remember, not all humans are born
with pleasure. So, we should appreciate every thing
bestowed by God to us. We should use our lives to help
people who are less fortunate. For example, the excess
food at home can be donated to the poor and needy. But
most men are selfish and do not appreciate the food more
willingly remove the excess food into the trash. Besides
that, we should eat in moderation. Do not be greedy when
seeing the diversity of food. We must remember people
who was then living hunger and let us not forget to say
thank you and express our gratitude to God for giving us
the pleasures of life.
9.
10. Eating manners that meet the
sensitivity and religious beliefs
Our country is a country with a multi-racial citizens.
Every community in our country have different
nutritional manners. They kind of have different dietary
sensitivity. For people who live in harmony, we should
respect their culture to create a prosperous nation.
Here is the practice of eating in the race.
11. MALAYS
Malay people like to eat with the
family or with friends. In the past,
most of the Malays sit on the floor.
This is considered an orderly
manner. The Malays eat with
fingers, right hand of course.
12. CHINESE
Chinese people usually eat with
chopsticks. It is a tradition for them
to drink soup before eating rice.
Elderly people starts eating
before the younger ones.
It is impolite to lick the tip of the
chopsticks.
13. INDIANS
Indian people usually eat on
banana leaves with their hands. It
is important to know that a younger
one should not walk out from the
table before all the elderly ones
complete eating.
14. WESTERN
Most people today eat western
nowadays especially at any big
restaurants because they look
formal and polite.
They usually eat with a spoon in
their right hand and a fork in the
left hand.
