The document discusses healthy food options for a family consisting of a husband, wife, father, and two young children. It provides details about each family member and their specific nutritional needs. It then outlines a sample weekly menu, including breakfast, lunch, tea, and dinner options for Sunday and Monday. The menu options aim to meet each family member's needs and stay within a calculated monthly budget of RM3,033. Nutritional information like calories is also provided for each daily meal.

1. GROUP 4
HEALTHY FOOD
FOR FAMILY

2. INTRODUCTION
OF FAMILY
MEMBERS

3. Healthy food
● Any food believed
to be good for you
● High in fibre,
natural vitamins,
fructose and
others
● May reduce
cholesterol, reduce
atherosclerosis
and risk of stroke,
help control
glucose, halt
progression of
osteoporosis and
reduce the risk of
infections and
cancer
Details of family
➔ Husband
36 years old
Athlete
➔ Wife
29 years old
Pregnant
➔ Father
75 years old
➔ Kids
1 years old
4 years old

4. SPECIAL NEEDS
OF EACH FAMILY
MEMBER

5. Husband
● Load Up on Carbohydrates -
breads, cereals, pasta, fruit, and
vegetables
● Enough Protein - lean meats, fish,
poultry, nuts, beans, eggs, or milk
Father
● Vitamin B12 - Fortified cereal, lean
meat and some fish and seafood
● Fiber - Whole-grain breads and
cereals, and more beans and peas
● Potassium - Fruits, vegetables and
beans
Wife
● Dairy - milk, yogurt and cheese are
good dietary sources of calcium,
protein and vitamin D
Kids
1) 1 year old
2) 4 years old
● Protein - seafood, lean meat and
poultry, eggs, beans, peas, soy
products
● Fruits - variety of fresh, canned,
frozen or dried fruits
● Vegetables - dark green, red and
orange, beans and peas, starchy
and others
● Grains - whole-wheat bread,
oatmeal, popcorn, quinoa, or brown
or wild rice
● Dairy - milk, yogurt, cheese or
fortified soy beverages

6. MENU AND
MEALTIME
EACH DAY

7. SUNDAY
7:00 AM: BREAKFAST 12:24 PM: LUNCH 4.30 PM: TEA
TIME
7:45 PM: DINNER

8. MONDAY
7:00 AM: BREAKFAST 12:45 PM: LUNCH 4:30 PM: TEA
TIME
7:45 PM: DINNER

9. BUDGET FOR
EACH MENU

10. SUNDAY
BREAKFAST
Nasi Lemak RM 2 X 4
Banana Juice RM 5 X 1
LUNCH
Chicken Rice RM 5 X 4
Baby food RM 5 X 1
Watermelon RM 10 X 1
Plain Water

11. TEA
Cekodok RM 3
Tea RM 1.50 X 4
DINNER
Plain rice RM 1 X 4
Steamed vegetables and Ulam RM 2 X 4
Steam sea bass RM 30
Plain water
TOTAL EXPENSES: RM 99

12. MONDAY
BREAKFAST
Chinese Fried Rice RM 4 X 4
Papaya RM 8
Orange Juice RM 8
LUNCH
Nasi Kerabu RM 5 X 4
Baby food RM 5
Plain Water

13. TEA
Karipap RM 0.50 X 4
Milo RM 2 X 4
DINNER
Fried Bihun RM 4 X 4
Grapes RM 10 X 1
Sirap Ice RM 1 X 4
TOTAL EXPENSES: RM 97

14. BUDGET FOR THE WHOLE MONTH
Average budget for the menu per day:-
= (RM 99 + RM 97)/2
= RM 98
Therefore, for a whole month would be:-
= RM 98 x 31 days
= RM 3,033.00

15. NUTRITIONAL VALUE FOR EACH MEAL
Sunday Meal (Calories per serving)
Breakfast -Nasi Lemak
- Banana Juice
- 381 / 305g
- 170/207.03g
Lunch - Chicken Rice
- Baby food
- Watermelon
- Plain Water
- 270/183.46g
- 60/113g
- 90/286g (1/16
melon)
- 0
Tea -Cekodok
- Tea
- 45/70g (per piece)
- 2/178g
Dinner - Plain rice
- Steamed vegetables and Ulam
- Steam sea bass
- Plain water
- 205/ per serving
- 45/140g
- 135/129g
- 0
Total = 1403 calories

16. Monday Meal (Calories per serving)
Breakfast - Chinese Fried Rice
- Papaya
- Orange Juice
- 240/per plate
- 62/145g (per piece)
- 120/249g
Lunch - Nasi Kerabu
- Baby food
- Plain Water
- 150 / per plate
- 60/113g
- 0
Tea - Karipap
- Milo
- 130/40g (per piece)
- 90/18.28g
Dinner - Fried Bihun
- Grapes
- Sirap Ice
- 237/100g (per serving)
- 34/49g(10 grapes)
- 140 / per glass
Total = 1263 calories