DIPLOMA IN ACCOUNTING (DIA)

SEMESTER 2 / 2021

OUMH1303

ENGLISH FOR ORAL COMMUNICATION

NO. MATRICULATION : 850920016066001

IDENTIFICATION CARD NUMBER : 850920-01-6066

NO. TELEPHONE : 019-7024937

E-MAIL : jue9002@oum.edu.my

LEARNING CENTER : OUM BATU PAHAT

Contents

Task 1..........................................................................................................................................................1
Introduction.................................................................................................................................................1
Reflections...................................................................................................................................................2
Conclusion...................................................................................................................................................7

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Task 1
Video Link : https://youtu.be/hn-k2DB-N4s

Introduction

Assalamualaikum and very good morning to my lecturer En. Ahmad Iskandar Bin Haron,
my name is Juliana Binti Mat Nanyan, and my ID 850920016066001 and I am from Diploma In
Accounting. Today I want to discuss about HOW TO ENCOURAGES OUR PERSONAL
HEALTH WITH HEALTHY FOOD. But first, let me tell a little bit about the history of
HEATLH.

Over time, the concept of health has changed. Early definitions of health centered on the
subject of the body's capacity to operate, in keeping with the biological approach; health was
considered as a condition of normal operation that may be interrupted from time to time by
sickness. "A condition defined by anatomic, physiologic, and psychological integrity such as
capacity to execute individually valued family, job, and community tasks which is ability to cope
with physical, biological, psychological, and social stress,". The World Health Organization
(WHO) suggested a higher-level definition in 1948, which was a significant change from earlier
definitions.

A nutritious diet is a key part of maintaining our own health. A healthy diet consists of a
range of plant- and animal-based meals that feed our body with nutrients. These nutrients
provide us with energy and keep our body working smoothly. Nutrients aid in the development
and strengthening of bones, muscles, and tendons, as well as the regulation of bodily functions
such as blood pressure. Water is required for the growth, reproduction, and overall health of all
living things. Macronutrients, which comprise proteins, carbs, lipids, and fatty acids, are taken in
relatively high amounts. Micronutrients, such as vitamins and minerals, are eaten in lower
amounts yet are critical for physiological functions.

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Reflections

We eat because we like the flavor and sensation of various meals on occasion. Food and
meal sharing are significant social occasions. Apart from enjoyment, humans require food in
order to obtain nutrients, vitamins, minerals, and energy. There aren't many meals that are
completely excellent or completely awful. It should be easy to enjoy food and be healthy if you
have an understanding of how to balance your diet. Carbohydrates, protein, fat, fiber, vitamins,
minerals, and water are the seven fundamental components of a well-balanced diet.

Nutrient % of daily Function Source

calories

Carbs 45–55% Energy Grains (refined & unrefined): wheat, maize,

corn, millet, oats, rice, flour, pasta, noodles;
potatoes; sweet potatoes, yam. Fruit
(sugar).

Protein 10–35% Tissue growth Meat, fish, nuts, eggs, soya, beans and
pulses.
and maintenance

Fat 20–35% Energy, energy Nuts, seeds, plant oils, dairy products (milk,
from fat cheese).
storage, hormone

production

Fibre Included Regulates blood Peas, beans, vegetables, fruit, oats, whole
grains, brown rice, nuts, seeds.
in carbs. sugar levels,

bowel function

and bowel health.

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Vitamins & trace Metabolism Specific to each vitamin/mineral. A range
minerals of vegetables, lean meat, nuts and seeds
regulation,
will cover most people’s needs.
aiding cell

growth, other

biochemical
functions

Water 0 Maintaining Drinking water, other beverages. About

hydration 20% of water intake comes from food.

A healthy diet should include a varied selection of foods. But some types of food are
better for us (“5-a-day” for fruit and vegetables) than others (cakes, biscuits and so on)

FOOD TYPES

We need to Raw and cooked vegetables & fruit (“5-a-

Eat more day”), nuts, seeds, beans & pulses, whole grain
cereals/bread, lean white meat (chicken without
skin), fish (especially oily)

We need to Lean cuts of beef, lamb, pork, shellfish, dairy

Eat in products (low fat), unsaturated fats (olive oil,
moderation vegetable oil). Dried fruit, jams. Sucrose,
honey, fructose, chocolate.

We need to Saturated fat (butter, margarine, lard, cheese,

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 Eat less and in cream, high fat milk), trans fat, salt (less than
limited 5g daily). Processed meats/fatty cuts of meat
amounts (sausages, salami, bacon, ribs etc).Processed
meals (high in fat, sugar and salt).Pastries,
muffins, pies, cakes, sweets, etc.Alcohol is
high is sugar and calories and is only
recommended in moderation.

Eating a wide range of different foods will give your body the nutrients and
micronutrients that it needs.
We will lose weight if we consume less calories than our bodies require for energy. We
gain weight when we eat more than we require. But it isn't the end of the narrative. Depending on
how our bodies communicate to themselves to metabolize food, we all have a unique
equilibrium. Some people use more energy in various ways, which helps to explain why we all
look different. This can fluctuate over time depending on whether or not we are still developing
and how old we are. Our bodies metabolize certain meals in healthier ways than others. This
usually refers to meals that have a slower sugar release and are high in fiber.
You may require a different quantity of calories on a daily basis. Sex, age, metabolism,
physical activity, development, and pregnancy are all factors that affect it. The amount of energy
we require is affected by our height, weight, and size, as well as heredity, hormone levels, and
any sickness. Men should consume about 2500 calories per day, while women should consume
approximately 2000 calories.
Complex carbohydrates are high in fiber, B vitamins, and minerals, and they offer
energy. The body digests refined complex carbohydrates (white flour, pasta, and rice) more
quickly. As a result, they are a more efficient source of energy. These carbohydrates, on the other
hand, do not provide as many extra nutrients. This is why whole-wheat and brown carbohydrates
assist to improve your diet's overall quality.
Dietary fat is necessary for the formation of healthy cells. It is a source of energy and
energy storage, as well as producing hormones and other signaling chemicals.
Saturated and unsaturated fats are the two types of dietary fat. They have the same
number of calories but have distinct health impacts. To improve our health and prevent health
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risks, we should strive for a proper balance of dietary fats. Saturated fats, which are solid at room
temperature and have a detrimental influence on our health, are the fats we should avoid. They
are present in butter, hard cheeses, fatty meat and meat products, cream, lard, suet, and various
plant oils such as coconut and palm oil. Polyunsaturated, monounsaturated, and Omega 3 fats are
all examples of unsaturated fats. These will have a beneficial effect on our overall health. Olive,
rapeseed, and sunflower oils include monounsaturated and polyunsaturated fats.
Cholesterol is a substance that resembles fat. It is required by the body to produce the cell
membrane on the exterior (membrane). It can be produced by the body as well as taken from
dietary sources. Dietary cholesterol absorption is difficult. Other variables, such as heredity, can
influence the total amount of cholesterol in the blood.
Vitamins and minerals are chemical compounds and chemical components that the body
need in little amounts. They're utilized by the body for a variety of tasks, and low levels
(deficiency) are linked to a variety of health issues. Taking a supplement is unlikely to be
beneficial unless you have a deficiency in a particular mineral or vitamin.
Protein is an energy source. It is necessary for the proper functioning of all of the body's
cells. Protein is made up of 22 amino acids in complicated combinations. Ten of these amino
acids are solely available through diet. Although protein is an important component of your diet,
it should be consumed in moderation.
Rich salt consumption and meals high in salt raise the risk of high blood pressure. This
raises the chances of developing heart disease. Processed goods including pastries, bread,
convenience meals, and savory snacks provide the majority of salt in the UK diet. Tinned goods
can also be heavy in salt, so read the label if you're unsure. The amount of salt you should
consume depends on your age, health, and other factors. Adults should consume no more than 6
grams of sodium per day, which is comparable to 2.4 grams of sodium.
The manner in which we cook and prepare meals is critical. Certain cooking methods can
help to keep the nutrients in food longer. If a lot of fat (oil or butter) is added during the cooking
process, techniques like roasting and frying might be unhealthy. However, you may cook and
roast using healthy fats like olive and rapeseed oil in modest amounts. In most circumstances,
grilling and steaming are typically regarded as healthier cooking methods.
A range of healthful meals are included in an eating plan that aids weight management.
Think of it like eating the rainbow by putting a rainbow on your plate. Oranges, tomatoes, and

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dark, leafy greens Vitamins, fiber, and minerals abound in even fresh plants. Frozen peppers,
broccoli, and onions add color and nutrition to stews and omelets in a flash.
Fruits can be eaten fresh, frozen, or tinned. Mango, pineapple, and kiwi fruit are some
alternatives to apples and bananas. If fresh fruit isn't available, use a frozen, canned, or dry
alternative. Be cautious that dried and canned fruit may include sugars or syrups that have been
added. Choose canned fruit that is packaged in its own juice or in water.
For vegetables, you can add on with the herbs like rosemary, you can add variety to
grilled or steamed veggies. In a nonstick pan, sauté (panfry) veggies with a tiny quantity of
cooking spray. For a fast side dish, consider frozen or canned vegetables just microwave and
serve. Look for canned veggies that haven't had any salt, butter, or cream sauce added to them.
Try a new veggie every week for diversity. Consider low-fat and fat-free yogurts without added
sugars in addition to fat-free and low-fat milk. These are available in a number of tastes and can
be used as a dessert alternative.
If your favorite dish asks for fried fish or breaded chicken, consider baking or grilling it
instead. Try substituting dry beans for meats. You could be surprised to discover a new favorite
meal by asking friends and searching the internet and publications for recipes with less calories.
There are some generic comfort meal suggestions. First, eat them less frequently. Reduce
your consumption of these items to once a week or once a month if you regularly consume them
every day. You also need to consume lesser portions. If a chocolate bar is your favorite high-
calorie treat, limit yourself to half a bar and consider a lower-calorie option. Use lower-calorie
components or change the way you cook your meals. Try replacing whole milk, butter, and full-
fat cheese in your macaroni and cheese recipe with non-fat milk, less butter, low-fat cheese, fresh
spinach, and tomatoes. Just keep in mind not to eat more than you need.
It's all about finding the right balance when it comes to eating well. Even if your favorite
meals are rich in calories, fat, or added sweets, you may still enjoy them. The trick is to eat them
in moderation and to balance them off with healthier meals and more physical exercise.

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Conclusion

In the end, our current and future health, as well as our growth and learning, are all
dependent on appropriate nutrition. The advantages of forming good food and lifestyle habits
from a young age can have a significant influence on people's nutrition and health throughout our
adult lives, as well as increase individual and national productivity. Nutrition education is an
essential component of a broader approach aiming at boosting food security and reducing
malnutrition in all forms.
Based on my opinion, we need to do this healthy food so we can live in a good and health
lifestyle. That’s all for my speech today, I hope sir/miss/madam will understand what I am trying
to elaborate about the healthy food. Thank you.