9.6 - Balanced Diet

Energy Value in a Food Sample

The nutrients absorbed provide the body with its basic needs. Therefore, in order to satisfy the body's needs, a balanced diet is essential. The food that constitutes a balanced diet must include carbohydrates, proteins, lipids, water, dietary fibres, vitamins and minerals. They must be consumed in the correct proportions to meet the daily energy requirements of the body.

Energy Value

• Refers to the amount of heat generated from the combustion of one gram of food.
• It is measured in kilojoule per gram (kJ/g).
• Calorie (cal) is another unit for heat energy.
• 1 cal = 4.2 J, which is the amount of heat energy required to increase the temperature of 1 g of water by 1°C at 1 standard atmospheric pressure.
• Formula:

Vitamin C in Fruit or Vegetable Juices

Vitamin C found in fruits and vegetables can be easily destroyed by high temperature. Therefore, it is important to store the fruits and vegetables at their suitable temperature range.

Diet Modifications for Specific Individuals

The balanced diets of different groups of people vary based on several factors

• Age
• Lifestyle
• Health conditions
• Specific nutritional needs

Figure 6 - Pinggan Sihat Malaysia. The concept of 'suku-suku separuh' is a good way to practice healthy-eating habits. Fruits and vegetables constitute the most portion of the plate, while carbohydrates and proteins are equally divided.

Excessive intake of carbohydrates will lead to diabetes mellitus, obesity and dental caries. The excess is stored as fats in the body. A person is described as obese if he/she weighs 20% more than average weight, taking into consideration his/her height. A diet rich in saturated fats will lead to high levels of cholesterol in their blood. Eventually, this will cause cardiovascular disease, high blood pressure and atherosclerosis.