HEALTHY FOOD ESSAY

Arrangd To Fulfill The Task Of English Course

Arranged by :

Femy Sulvi Andari(21.03714.0022)Fifin Khoirunnisa

(21.03714.0023)Iqbal Nasikin (21.03714.0028)Ita Diana
(21.03714.0029)Lailatul Fajariah (21.03714.0030)

Supporting Lecturer : MUTA’ALIM, SS, M.Li

NURSING STUDY DIII PROGRAM

BONDOWOSO UNIVERSITY

2021-2022
 FOREWORD

By giving thanks for the presence of ALLAH SWT for the

abundance of his mercy and grace, so that the task of this course can be

complated properly. This assigment was prepared to fulfill the asigment

for the ENGLISH course wich is one of the courses in the DIII NURSING

STUDY PROGRAM, Bondowoso university. With the topic of “healthy

food”.
 TABLE OF CONTENTS

FOREWORD
TABLE OF CONTENS
CHAPTER 1
1.1 BACKGROUND
CHAPTER II DISCUSION
2.1 Healthy food
1. The meaning of healthy food
2. The function of food for the body
3. Characteristics of healthy and unhealthy food
4. Healthy food requirements
5. Types of healthy and harmonious food
6. Tips for choosing healthy food
7. The effect of food on healthy
CHAPTER III CLOSING

3.1. Conclusion
3.2. Suggestion
3.3 References
 CHAPTER I

INTRODUCTION

1.1.Background
 
 
Food is a very important thing in human life, where food serves
to provide energy or heat energy to the body, build new body tissues,
regulate and protect the body against disease and as a source of
substitutes for old cells that are outdated to be eaten by age. Foods that
are interesting, delicious, and high in nutrition, will not mean at all if it
is not safe to consume (Anwar, 1990).
The quality of the food must be considered so that the food can
function as it should. These qualities include the availability of needed
nutrients and the prevention of food contamination with substances that
can cause health problems (Mulia, 2005).
Humans in life need food and it has been known that it must
meet nutrients for the body to use as growth, development and energy.
In addition, food safety that is free from pollution is also needed by the
body so that health is not disturbed (Azwar, 1990).
To get health-qualified food and beverages, it is necessary to
monitor hygiene and sanitation of food and beverages, especially
businesses intended for the public such as hospitals, restaurants,
restaurants, or street vendors considering that food and beverages are
potential media in the spread of disease (Ministry of Health R2).
 CHAPTER II
DISCUSSION
 
1.2.. Healthy Food
 
 
1. Understanding healthy food
According to Hulme, "healthy food" is food in the truest sense and
is able to enjoy it. A healthy diet should consist of main meals and
supporting foods. These healthy foods are also known as 4 and 5 perfect,
but their popularity has begun to fade for a variety of reasons. Eating with
side dishes, tempeh, a piece of meat, and a vegetable bowl is still not
enough to meet nutritional needs. When viewed, the diet is already
considered to meet the needs of calories and protein, but whether in it is
covered by other nutrients that the body needs.
Healthy food is a health-qualified food and if eaten does not cause
disease and poisoning. While nutritious food is food that contains
substances needed by the body in adequate amounts. In addition, healthy
food can be interpreted as diverse, nutritious, and balanced, and safe when
consumed. Nutritious food does not have to be expensive food and
delicious, but the most important thing is the substances contained in it.
Nutritious foods should contain energy, builders, and regulators in
balanced quantities. While balanced food is foods that have nutritional
content that is in accordance with the required nutritional intake. The
balanced food in question must contain nutrients that include:
carbohydrates, fats, proteins, minerals, and vitamins.

Diverse, nutritious, and balanced and safe foods to consume are

implemented into 13 basic messages of balanced nutrition for all age
groups, except infants between the ages of 0.
- 4 months (breast milk only), namely:
 a. Eat a variety of foods
b. Eat food to meet the adequacy of energy
c. Eat foods source of carbohydrates, half of the adequacy of energy
Limit the consumption of fats and oils to a quarter of the adequacy of energy.
e. Use iodized salt
f. Eat foods that are sources of iron
g. Give breast milk only to infants until the age of 4 months
H. Get used to breakfast
i. Drink clean, safe, and sufficient amounts of water.
j. Do physical activities and exercise regularly
k. Avoid drinking alcoholic beverages
l. Eat foods that are safe for your health.
m. Read labels on packaged foods.
 
 
2. Food function for the body
The function of food is not only to eliminate hunger, but more
importantly to get energy, get building blocks for the body's cells, increase
the body's resistance to disease, and to ensure the smooth running of all
kinds of processes that occur in the body. Therefore, the food consumed
every day should contain elements of energy grinding, cell builders, and
regulate all kinds of processes in the body. In accordance with its
usefulness, the food that enters the body can be grouped as follows:
a. Food as a source of energy, especially those containing charcoal
hydrates.
b. Food as a source of building blocks, used as the formation of new
body tissue cells, the formation of red blood cells, white blood cells,
and immune substances or antibodies.

c. Food as a source of regulatory substances, absolutely necessary even

though very little.

 
3. Characteristics of healthy foods and unhealthy foods
1. Characteristics of healthy food
1. Does not contain a lot of animal fats
2. Low in salt and MSG, the use of flavorings that are widely circulated
in the market does make food taste savory and delicious, but that
does not mean mjd is healthier
3. Contains a lot of vegetables or fiber
4. No/less use preservatives. Every food ingredient that is packaged uses
preservatives, such as spices, canned foods etc.
5. Use a little cooking oil
6. No help
7. Not too spicy
8. Cooked cooked, so not half-cooked or overcooked
9. Contains nutrients:
a) Energy sources, contained in carbohydrates, proteins and fats
-                 Carbhidarat
-                 Fat
Fat is an energy solid, where the energy content is double that of
carbohydrates and proteins. Food sources of fat: fatty meats, margarine,
cooking oil, offal, cheese, and others. (Dep. Kes RI, 2003). Fat functions
include:
·                   Forming body tissues
·                   As a solvent, fat-soluble vitamins such as vitamins A, D, E, K
b) Builder source, contained in protein
Proteins in the body are essential amino acids that are needed as building
blocks, namely to:
-              Growth and formation of proteins in serum, hemoglobin, enzymes,
hormones and antibodies
 -                 Replacing damaged cells
-                 Maintaining the acid-base balance of body fluids
-                 Source of energy
c) Regulatory sources, contained in minerals and vitamins
-                 Mineral
Minerals are part of the body and play an important role in the
maintenance of body functions, both at the cellular, tissue, organ and
overall body functions. In its availability, not all foodstuffs can contain
minerals that can be used for body purposes, and utilized by the body.
Food sources that contain minerals:
 Calcium is found in milk and cheese.
 Sodium is found in kitchen salt.
 Potassium is found in meat and fruits.
 Phosphorus, chlorine, Mg and sulfur are found in milk
and meat The general functions of minerals in the
body are as follows: :
·               Maintain the balance of acid base of the body by using acid-forming
minerals (chlorine), phosphorus (sulfur and minerals), base-forming (lime,
iron, magnesium, potassium, and sodium).
·               Catalyzes reactions in the breakdown of carbohydrates, fats, and
proteins as well as the formation of fats and proteins in the body.

 
- Vitamin
Vitamins are complex organic substances that are needed in very
small amounts and are generally not acquired formed by the body.
Therefore, it must be brought from food. Vitamins belong to the group of
substances regulating the growth and maintenance of life. Each vitamin
has a specific task in the body. Because vitamins can be damaged due to
storage and processing. (Sunita, 2007).
Vitamins are divided into:
 Vitamin A
Useful for growth, vision, reproduction, and maintenance of
epithelial cell health. Food sources of vitamin A papaya, carrots, apples.

 Vitamin D
It plays a role in the absorption and metabolism of calcium and
phosphorus, as well as the formation of bones and teeth. The human body
is able to make vitamin D with the help of ultraviolet light coming from
the sun that hits the skin.

 Vitamin E
As an anti-oxidant for various fat-soluble substances, such as
vitamin A and unsaturated fatty acids. Vitamin E deficiency can cause
damage to blood vessels and changes in the permeability of sertta capillary
channels can lead to infertility. Food sources: vegetable oil, whole grains
of grain, green leafy vegetables and sprouts.

 Vitamin K
Plays a role in the blood clotting system.Food sources on green
leaves, lamb meat, milk and dairy products.

 Vitamin B1
It functions in the metabolism of carbohydrates for the formation
of energy. Vitamin Bl food sources include yeast, liver, pork, whole grain
grains, beans, green vegetables, fish, milk, eggs.

 Vitamin B2
Functioning in the metabolism of carbohydrates, amino acids and
fatty acids, is also important for the health of the skin, eyes, and nerves.
Dietary sources of vitamin B2 sources are milk and dairy products, green
vegetables, meat (especially liver), fish, grains of rice and legumes.
  Vitamin B6
It plays a role in the formation of proteins and amino acids, as well
as the formation of carbohydrates and proteins. Good food sources are red
meat, eggs, whole grains, and green vegetables.

 Vitamin Bl2
It plays a role in making cell nuclei and the formation of healthy
red blood cells. Food sources are liver and meat, other organs of animals,
eggs, milk. Vitamin C
Serves to increase endurance, fat metabolism, protein, amino acids,
iron, and copper. Perfect bones and teeth and prevent ulcers with bleeding.
Food sources of oranges, tomatoes, and rambutan.

 
2. Characteristics of unhealthy foods
1) Contains formalin
Formalin is a solution of formaldehyde in water and is prohibited
from being used in food as a preservative. Formalin is used in the plastics,
anti foam, construction materials, paper, carpet, textile, paint, furniture,
and preservatives industries. Formalin can cause cancer. About 2
tablespoons of formalin can cause death.
 Characteristics of foods containing formalin
 
 
 
TYPES OF FEATURES
FOOD
WET Undamaged for up to 2 days at room temperature (25 oC)
NOODLES
and lasts more than 15 days at refrigerator temperature (10o C)
Slightly pungent smell, typical smell of formalin
Not sticky and noodles are shinier compared to normal
noodles
KNOW Not damaged for up to 3 days at room temperature (25o
C) and
survives more than 15 days at refrigerator temperature (10oC)
Tofu is too hard, but not solid, the surface becomes drier
Typical smell is rather pungent, formalin smell
MEATBALL Not damaged for up to 5 days at room temperature
The texture is very shiny and chewy
FRESH Not damaged for up to 3 days at room
FISH
temperature The color of the gills is deep red
and brilliant, pale
If the fish is cleaved, the inside is already somewhat
destroyed.
Pungent smell, formalin smell
SALTED Not damaged until kurag from 1 month at room
FISH
temperature Clean sunny
Does not smell of salty fish
No flies

4. Healthy Food Requirements

 In providing healthy food in toddlers have several criteria, namely:
a. Meet the adequacy of energy and all nutrients according to age
b. The arrangement of dishes is adjusted to the pattern of balanced
menus, locally available food ingredients, and taste for food
c. The shape and portion of food is adjusted to the acceptableness,
tolerance, and condition of the baby or child's faali

d. Pay attention to individual hygiene and the environment

 
 
5. Types of healthy and compatible foods
A. Protein and Fat
The combination of these two types of food becomes compatible
as long as it is not given additional fat. For example, meat and legumes are
two types of foods that have a combination of protein and fat. The fatty
elements contained in these two foods serve to prolong the digestive
process so that protein has enough time to interact with stomach acid. But
if this existing fat is coupled with other fats, such as meat fried with oil,
automatically the fat contained in the oil will give additional fat to the
meat, then, then the fat can cause the digestive process in the stomach to
be imperfect.
Examples of foods with a combination of Protein and Fat are:
1) Meat (chicken, beef, fish) that is roasted, burned, boiled or steamed
2) Nuts roasted, boiled or steamed
B. Starch and Fat
As is the case with foods that contain protein and fat, starch and fat
will be a combination of matching foods as long as they are not given
additional fat in processing it. For example, sweet potatoes or kettle, do
not add condensed coconut milk like when we make compote. Use fat just
as a flavor enhancer.
Examples of foods with a combination of starch and fat are:
1) Bread with a little butter
2) Mashed potatoes with a little cream
 3) Rice tossed with a little coconut oil
4) Potato goring (the protein and fat contained in potatoes are so low that
they are safe if fried with unsaturated and new oils, not used oils)
C. Sugar and Acid
This combination is found in many fresh fruits and yogurt.
pure.
Examples of foods with a combination of Sugar and Acid are:
1) Pure yogurt + pure honey
2) Pure yogurt + sweet fruit
3) Sour fruit + sweet fruit
4) Sour-sweet sauce
D. Vegetable Protein and Vegetable Protein
Fat and protein in plants tend to be low, so it is safe to combine
foods that both contain vegetable protein. Because the digestive process is
not as heavy as when we consume animal protein. Precisely if we combine
these two types of food, this will support each other so as to complement
the amino acid content in both types of food. One thing to keep in mind
when combining these foods is to avoid how to process them by not
adding excessive fat.
Examples of foods with a combination of Vegetable Protein with
Vegetable Protein
be:
1) Brown rice + tempeh
2) Rice + red bean peredel
3) Soup fills various grains and legumes
 
 
6. Tips on choosing healthy foods
Healthy living can be done in many ways. One of them is through
our diet. According to experts, the key to being healthy is to consume
foods with balanced nutrition. In short, we can consume various types of
foods that not only contain many calories but are rich in nutrients. Here
 are 10 tips you can follow to get healthy food, but it also still tastes good
on the tongue.
a. Consumption of Foods Rich in Nutrients.It takes 40 types of nutrients to
keep your body healthy. And one type of food alone can not meet the
intake of all these types. Your daily food choices should include

carbohydrates and other full grain products, fruits, vegetables, dairy

products as well as meat, fish or other protein-containing foods. How
much food you should eat depends on the calories your body needs.
b. Consumption of Full Grains, Fruits and Vegetables. Surveys show that most
people do not consume enough of these foods. Have you eaten 6-1
servings of rice or cereal, are 3 servings of this type of type that you eat
including full grains? Have you eaten a meal consisting of 2-4 servings of
fruit and 3-5 servings of vegetables? If you are among those who did not
enjoy this type of food before, then from now on give yourself a chance to
taste it.
c. Set a balanced weight. The weight that works for you depends on many
factors, including gender, height, age and heredity. Being overweight
makes your blood pressure rise, causing liver pain, stroke, diabetes, and
some other types of cancer or disease. But having a body too thin can also
lead to osteoporosis, menstrual imbalances and other health problems. So
a balanced weight greatly affects health.
d. Eat in a decent size. If you maintain your reasonable portion sizes, it's easier
to eat the foods you want to keep you healthy. What you know is the
rekomondation of cooked food served is 3 ounces. Medium size fruits are
one serving and one cup of pasta that is balanced two servings, and 4
servings of ice cream.
e. Eat regularly. Skipping meals will only make hunger control disappear,
even the result becomes excessive hunger. When you feel hungry, it also
means you forget about the nutrients in your diet. Eating a snack between
meals is the only way that can help you overcome hunger, but don't
overeat.
f. Reduce, not limit portions. Most people eat food to please themselves. If
your favorite foods are high in fat, salt or sugar, the key to making them
viable. First check the content in your food diet and change it if necessary.
Share Adults who consume high-fat foods or full dairy products in each of
their meals, have actually eaten too much fat. Take advantage of the list of
nutrients in food labels to help you balance food choices.
g. Balance Your Food Choices At All times. Not all food has to be perfect.
When you eat foods high in fat, salt or sugar, choose the lowest
ingredients. If you miss this food group in a day, fix it the next day.
h. Know the Difficulties of Your Diet Program. Improve your eating habits,
first recognize what's wrong with your diet. Write down whatever you eat
in three days, then check the list and match these tips. Do you eat too
much butter, sauce, cream or salad? Instead of eliminating it altogether,
it's better to reduce your portions. Are you unhappy with eating fruits and
vegetables? If not, you may miss out on vital nutrients in your diet.
There is never an easy 'superfood' or healthy diet, don't expect to be able to
immediately eliminate your eating habits overnight. Start making changes step
by step until you achieve positive results, and become healthy eating
habits throughout life. For easier, if you don't like lean milk, try fat milk.
In the end, you may also love lean milk.
j. Remember, food is not a bad habit. Choose foods that are based on your
total diet, not based on 'good' or 'bad.' Don't feel guilty if you like foods
like pie, potato chips, chocolate or ice cream. Eat properly, and choose
other foods that can balance your nutrition and a variety of others, which
are good for your health. (primusweb/erl)
7. Effect of food on health
Food as a source of energy and body building substances is an
important element in the human body. Food will have a considerable
impact on the resistance and condition of the body as well as the growth of
bones and teeth.
 Food will be processed in the body, and absorbed by the juices of
food to then be burned and circulated to all parts of the body in
accordance with its function. Food will affect the development of cells,
tissues and organs in the human body. If the body enters food ingredients
that contain toxins, the body will react and trigger damage to certain parts
of the body.
Without food the body will not work properly. The body will not
develop and grow and work properly. Food contains some intake of
ingredients needed by the body. But sometimes awareness of the
importance of healthy food is ignored by the community. This happens
because of the low public awareness of the importance of healthy food and
the need for time and economic efficiency causes people to prefer instant
and cheap food.
People do not realize that instant foods, as well as foods that
contain artificial sweeteners and preservatives are widely circulated in the
community has caused health levels to decrease and trigger dangerous
diseases in the long run. Food prices that tend to be cheap

, attractive and practical causes healthy food to be marginalized, moreover the

packaging of healthy food is less attractive and presentation is delicious when

compared to fast food and food containing hazardous ingredients. Moreover, the

emergence of formalin foods, borax, tiren chicken, and bark meat are proofs that

the economy causes people to be apathetic about their health.

 CHAPTER III CLOSING

3.1. Conclusion

Based on the explanation above, it can be concluded as follows:

1. Healthy food is food that is diverse, nutritious, and balanced, and safe

when consumed.

2. The function of food is not only to eliminate hunger, but more

importantly to get energy, get building blocks for body cells, increase

the body's resistance to disease, and to ensure the smooth running of

all kinds of processes that occur in the body. .

3. Healthy and unhealthy foods have special characteristics to be able to

distinguish between the two.

3.2. Suggestion

If in this paper there are deficiencies, it is hoped that readers will

provide input so that we can improve our paper in the future.

 DAFTAR PUSTAKA
 
 
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Anak.http://BayuMukti.blogspot.com/2008/04/makanan-sehat-
mempengaruhi-kecerdasan anak.html.Diakses tanggal 23 oktober
2010
pukul 09.15
 Swastika Agung.2008.Makanan sehat dan Seimbang. http://Agung
Swastika.com/2008/04/makanan-sehat-mempengaruhi-kecerdasan
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