By:

Maharani Zulfa 16711001

Lidya Sabilla Firdaus 16711011
Berlian Arinta Putri 16711054

Diet: How To Be Healthy?

Nutrients in Food that Provide Energy

Macronutrients are nutrients that provide calories or energy. Since “macro” means large,
macronutrients are nutrients needed in large amounts. Macronutrients are needed in larger
quantities (in gram range). They normally include, carbohydrates, fat and protein.
Macronutrients are also called energy-providing nutrients. Energy is measured in calories and
is essential for the body to grow, repair and develop new tissues, conduct nerve impulses and
regulate life process.

While each of these macronutrients provides calories, the amount of calories that each
one provides varies. Carbohydrate provides 4 calories per gram. Protein provides 4 calories
per gram. Fat provides 9 calories per gram. This means that if you looked at the Nutrition
Facts label of a product and it said 12 grams of carbohydrate, 0 grams of fat, and 0 grams of
protein per serving, you would know that this food has about 48 calories per serving (12
grams carbohydrate multiplied by 4 calories for each gram of carbohydrate = 48 calories).
Besides carbohydrate, protein, and fat the only other substance that provides calories is
alcohol. Alcohol provides 7 calories per gram. Alcohol, however, is not a macronutrient
because we do not need it for survival.

A. Carbohydrates

Carbohydrates are required for energy and provide body’s main source of energy (4
calories per gram); they form the major part of stored food in the body for later use of energy
and exist in three form: sugar, starch and fiber. The brain works entirely on glucose alone.
When in excess, it is stored in the liver as Glycogen. Carbohydrates are also important for fat
oxidation and can also be converted into protein.
 Carbohydrates are the macronutrient that we need in the largest amounts. According to
the Dietary Reference Intakes published by the USDA, 45% - 65% of calories should come
from carbohydrate. We need this amount of carbohydrate because:

 Carbohydrates are the body’s main source of fuel.

 Carbohydrates are easily used by the body for energy.

 All of the tissues and cells in our body can use glucose for energy.

 Carbohydrates are needed for the central nervous system, the kidneys, the brain, the
muscles (including the heart) to function properly.

 Carbohydrates can be stored in the muscles and liver and later used for energy.

 Carbohydrates are important in intestinal health and waste elimination.

Fiber refers to certain types of carbohydrates that our body cannot digest. These
carbohydrates pass through the intestinal tract intact and help to move waste out of the body.
Diets that are low in fiber have been shown to cause problems such as constipation and
hemorrhoids and to increase the risk for certain types of cancers such as colon cancer. Diets
high in fiber; however, have been shown to decrease risks for heart disease, obesity, and they
help lower cholesterol. Foods high in fiber include fruits, vegetables, and whole grain
products.

B. Fats

Fats are used in making steroids and hormones and serve as solvents for hormones and fat
soluble vitamins. Fats have the highest caloric content and provide the largest amount of
energy when burnt. When measured by a calorimeter, fats provide about 9 calories per gram
of fat, making them twice as energy-rich than protein and carbohydrates. Extra fat is stored in
adipose tissue and is burnt when the body has run out of carbohydrates.

Although fats have received a bad reputation for causing weight gain, some fat is
essential for survival. According to the Dietary Reference Intakes published by the USDA
20% - 35% of calories should come from fat. We need this amount of fat for:

 Normal growth and development

 Energy (fat is the most concentrated source of energy)

 Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)

  Providing cushioning for the organs

 Maintaining cell membranes

 Providing taste, consistency, and stability to foods

Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard,
fish, grain products and salad dressings. There are three main types of fat, saturated fat,
unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and
cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines)
have been shown to increase your risk for heart disease. Replacing saturated and trans fat
in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola
oil) has been shown decrease the risk of developing heart disease

C. Proteins

According to the Dietary Reference Intakes published by the USDA 10% - 35% of
calories should come from protein. Most Americans get plenty of protein, and easily meet
this need by consuming a balanced diet.

Proteins are they provide amino acids and make up most of the cell structure
including the cell membrane. They are the last to be used of all macronutrients. In cases
of extreme starvation, the muscles in the body, that are made up of proteins, are used to
provide energy. This is called muscle wasting. As for carbohydrates, proteins also provide
4 calories per gram.

We need protein for:

 Growth (especially important for children, teens, and pregnant women)

 Tissue repair

 Immune function

 Making essential hormones and enzymes

 Energy when carbohydrate is not available

 Preserving lean muscle mass

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes,
and in smaller quantities in starchy foods and vegetables. When we eat these types of foods,
our body breaks down the protein that they contain into amino acids (the building blocks of
proteins). Some amino acids are essential which means that we need to get them from our
diet, and others are nonessential which means that our body can make them. Protein that
comes from animal sources contains all of the essential amino acids that we need. Plant
sources of protein, on the other hand, do not contain all of the essential amino acids.

Although macronutrients are very important they are not the only things that we need for
survival. Our bodies also need water (6-8 glasses a day) and micronutrients. Micronutrients
are nutrients that our bodies need in smaller amounts, and include vitamins and minerals.

A. Vitamins

There are two kinds of vitamins, they are fat-soluble and water-soluble. The classification
of their solubility determines whether the vitamins will be absorbed and transported by
bloodstream or excreted through urine. The fat-soluble vitamins are A, D, E, and K. The fat
soluble vitamins except vitamin K are not easily excreted from the body, aso they can be
toxic at excessive levels. The water-soluble vitamins are B and C. Their solubility means that
they can leech into water that they are washed, stored, and cooked in and can be excreted in
the urine.

Vitamin A is very rich in our daily food and there is little risk of a deficiency of this
vitamin. It is needed for regulation of the immune system, vision, reproduction, bone growth,
cell division, and cell differentiation. Deficiency of vitamin A can occur from an inadequate
diet, chronic diarrhea, and an excess intake of alcohol. The deficiency will result in night
blindness and a decreased immune system, resulting in a decrease in the ability to fight
infections. Dietary sources of vitamin A are whole eggs, milk, liver, sweet potatoes, cooked
spinach, fresh mango, cooked broccoli, margarine, etc.

Vitamin D can be supplied form daily diet and sunlight. Exposure of ultraviolet light from
sun can trigger the production of vitamin D in our body, but the needed of the uv light
depends on skin colour, age, the time of the day, season, and geographic location. It is needed
for healthy bones by maintaining normal blood levels of calcium and phosphorus and for
maintenance of a healthy immune system. Dietary sources of vitamin D are whole eggs, milk,
salmon, etc.

Vitamin E has been shown to have many health benefits, including prevention of stroke,
diabetes, cancer, heart disease, arthritis, cataracts and improved immune function. Dietary
sources of vitamin E are almonds, sunflower seeds, sunflower oil, peanut butter, avocado,
hazelnuts, broccoli, kiwi, etc.

Vitamin K is very important for our blood clotting process and for bone proteins. Dietary
sources are spinach, parsley, mustard greens, collards, etc.

Vitamin B is the only vitamin which has numerous types. Each one of them facilitates
energy release in every cell, so a deficiency affects the entire body. Fortunately, deficiencies
are rare when a diet is well balanced and the dietary sources are from vagatables and meats.
Thiamin, also known as vitamin B1. Riboflavin, also known as vitamin B2. Niacin, also
known as vitamin B3. Folate. Vitamin B12.
Vitamin C needed to form collagen in bones, cartilage, muscle, and blood vessels, and
aids in the absorption of iron. Dietary sources of vitamin C include fruits and vegetables,
particularly citrus fruits such as oranges, limes, and lemons.
B. Minerals
There are two classification of minerals, they are major minerals and trace minerals. The
difference between each of these is the amount that is needed each day. The major minerals
are calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. The trace
minerals are iodine, iron, zinc, selenium, fluoride, chromium, and copper.
 Calcium is primary mineral in bones and teeth and also needed for normal muscle
contraction and relaxation, nerve functioning, and blood clotting. The dietary sources are
milk and milk products, oysters, small fish, tofu, greens, and legumes.
 Phosphorus is needed for bone, tooth strength, and the maintenance and repair of cells
and tissues. The dietary sources are dairy products and meat.
 Magnesium is needed for nerve and heart function, bone strength, and to maintain a
healthy immune system. The dietary sources are halibut, nuts, spinach, cereal, oatmeal,
potato, peanut butter, and yogurt.
 Sodium is needed for nerve impulse transmission and helps to maintain cells' normal fluid
balance. Dietary sources are friuts and vegetables.
 Potassium is needed for the body's growth and maintenance and the contraction of
muscles. It's also necessary to maintain a normal fluid balance between the cells and body
fluids. Dietary sources are potato with the skin, prunes, raisins, lima beans, orange juice,
tomato juice, acorn squash, bananas, spinach, and sunflower seeds.
 Chloride is needed in the stomach that is necessary for proper digestion. The dietary
sources are salt and processed foods.
 Sulfur is the only mineral that aids in drug detoxification. The dietary sources are all
protein-containing foods.
 Iodine is a component of thyroid hormones. The dietary sources are iodized salt, seafood,
and dairy products.
 Iron is is needed to make hemoglobin, which is used to carry oxygen in the blood. The
dietary sources are liver, oysters, beef, turkey, chicken, and tuna.
 Zinc is needed for a healthy immune system, it helps maintain your sense of taste and
smell, and it is needed for wound healing. The dietary sources are seafood, meat, poultry,
and whole grains.
 Flouride is needed for increasing resistance of tooth enamel to dental caries. Water is also
fluoridated for this reason.
 Chromium is needed for enhancing the action of insulin. Dietary sources are meat,
unrefined grains, broccoli, garlic, and basil.
 Copper is needed for forming hemoglobin. The dietary sources are liver, cocoa, beans,
nuts, whole grains, and dried fruits.

Dietary Habits and Physical Activity

Dietary habits are the food choices preferred by person in their daily life or the
habitual decisions an individual or culture makes when choosing what foods to eat. It can be
healthy or less healthy cause dietary habits are different from one person to others. Healthy
dietary habits can help someone to stay fit and well so we have to learn the composition of
food in our dietary habits.

People can learn the composition for healthy dietary habits from the healthy eating
pyramid. The healthy eating pyramid represents the latest nutritional science that contain of
macronutrients and micronutrients. The pyramid shows that the foods at the bottom is kind of
food we have to consume although the foods at the top also important but those that should
be eaten sparingly. From the bottom to the top of the healthy eating pyramid we can know
any kind of foods such as whole grain foods (at most meals); plant oils
(olive,canola,soy,corn,sunflower,peanut,and other vegetable oils); vegetables (in abundance);
fruits (2-3 times / day), nuts and legumes (1-3 times/day); fish, poultry, and eggs (0-2 times/
day); dairy or calcium supplement (1-2 times / day); and red meat, butter, white rice, white
bread, white pasta, potatoes, soda, and sweets .

When we all know about the healthy dietary habits, we can add one more thing that
influenced the dietary habits and become one of the most important thing that balance the
dietary habits, that is physical activity. The physical activity that safe for most people is
moderate-intensity aerobic activity like brisk walking. The benefits of physical activity are
control or maintain your weight, reduce the risk of cardiovascular disease, type 2 diabetes,
metabolic syndrome, some cancers, and strengthen the bones and muscles

Conclusion

From the description above, we can know that diet is contain of macronutrients and
micronutrients that essential of our body to improve our health. The healthy diet can be
represents in the balance of dietary habits that shows the eating healthy pyramid and the
physical activity. When the balance is achieved so we know the principal of how to be
healthy.