Maintains strong bones and

teeth
Helps in blood clotting
Functions
Muscles and nerves to function
normally
Cheese, Green leafy
vegetables, Fishes with soft Calcium
edible bones (Sardines and ikan
bills), Beancurd Sources
Osteoporosis (bones are weak
and brittle) Deficiency
Forms haemoglobin in red blood
cells which carries oxygen
around the body Function
Minerals
Liver, Red meat and Dark green
vegetables (kailan and Brussel
Iron
sprouts) Sources
Anaemia (pale complexion,
feeling weak and tired) Deficiency
Maintains fluid balance Function
Muscle cramps Deficiency
Sodium
Salt, canned food, sauces and
salted fish Sources
Removes waste products
Helps in maintaining healthy
skin. Keeps our eyes healthy Functions Functions Regulates body temperature

Dry skin and night blindness Deficiency Lubricates joints

Water Health risks Dehydration
Fat-soluble vitamins Nutrients for protection from
Vitamin A diseases
Carrots, broccoli, mangoes and Sources of water include soups,
papayas Sources fruit and vegetables

Egg yolk Raw food that is not frozen,

Sources Fresh food dried or preserved.
Liver
Obtained from processing raw
Dairy products food in the factory so that it can
be kept for a longer time and for
Helps in absorption of calcium Processed food easy consumption.
from food to build strong bones
and teeth. Function Seed Peanuts, peas and beans
Rickets in children legs are Root Carrots, turnip and lotus root
bowed Deficiency Vitamin D
Tuber Yam and potatoes
Milk, Salmon and egg yolk Sources
Bamboo shoot, celery and
Fat-soluable Stem asparagus
Helps in releasing energy from Spinach, Kailan and Chinese
food. Vitamins Plant sources Leaf cabbage
Food sources
Vitamin B1 required for normal Functions
Bulb Garlic and onions
growth in children.
Artichoke, broccoli and
Beri-Beri swelling of the lower Flower cauliflower
legs and weight loss Vitamin B1
Vitamin B1, B2 and B3 Pumpkin, tomatoes and
Swollen tongue and cracked lips Vitamin B2 Fruit eggplant
Deficiency
Pellagra Rashes, diarrhoea and Grain Brown rice, oats and barley
mental disorder. Bellagra Vitamin B3
Beef
Cereals, Meat , Milk and eggs Sources
Pork
Helps in healing wounds
Lamb
Helps in absorbing iron from Functions
food Offal Liver and heart
Animal sources
Scurvy bleeding gums and loose Fish Oily fish and white fish
teeth Deficiency
Vitamin C Shellfish Lobster and oyster
Citrus food (Oranges and Nutrients in food
Poultry Duck, chicken and turkey
lemons)
Dairy products Milk, yoghurt and cheese
Green leafy vegetables
Sources Used by our body for daily
Berries
activities and basal metabolism
Tomatoes
Sauces: Rice, noodles, potatoes
Helps in the growth, and bread
maintenance and repairing of
Function: Provide the main
cells and tissues in our body Carbohydrates source of energy
Provides energy if our intake of Functions Health risks: Consuming food
carbohydrates or fats is
and drinks high in simple Too much carbohydrates will be
insufficient
carbohydrates such as sugar converted to fats and leads to
Meat, fish, eggs and dairy may lead to tooth decay. weight gain.
products Animal Proteins Nutrients for growth and repair Prevent heat loss from our body
Beans and soya bean products Sources and keep us warm.
such as beancurd and tempeh Plant Nutrients that provide energy
Protect internal organs such as
Excess protein will be converted the heart and kidneys.
Leads to weight gain. to fats. Health risks Functions Transport fat-soluble vitamins
Main source of vitamins, such as vitamins A and D
minerals and dietary fibres around the body.

Reduce risk of developing heart Half with fruit and vegetables Provide energy
diseases stroke and certain
Fats High intake increase cholesterol
cancers
Saturated fats From animal sources Butter, lard and ghee level
Main source of carbohydrates
Unsaturated fats From plant sources Corn oil, olive oil and margarine
may contain vitamins, minerals
and dietary fibre Quarter with brown rice and Consuming too much fat can
wholemeal bread lead to obesity and heart
Reduce risk of heart diseases
Health risks diseases.
and diabetes
Absorbs water and helps the
Consume lean meat and Low-fat
body to remove solid waste
or non-fat dairy to reduce the
My healthy plate Function more easily
risk of obesity and heart Main source of protein and
diseases calcium Quarter with meat and others Health risks Constipation
Dietary fibre
Consume water instead of sugar Whole-grain cereals, fruit,
sweetened beverages. To Sources vegetables, beans and seeds
reduce risk of obesity Choose water
Olive oil, canola oil, soya bean
oil, sunflower oil and peanut oil.
To reduce risk of developing Use healthier oils
heart diseases
Be active