Republic of the Philippines

Department of Education
Regional Office IX, Zamboanga Peninsula

7
Zest for Progress
Z Peal of artnership

HEALTH
Quarter 2, Wk. 7 – Module 1
Nutritional Needs of Adolescence

Name of Learner: ___________________________

Grade & Section: ___________________________
Name of School: ___________________________
 WHAT I NEED TO KNOW
This module highlights the importance of proper nutrition for a
healthy life. It also focuses on the need to develop proper food choices based
on nutritional needs of adolescents and following the Food Pyramid Guide
and the nutritional guidelines for Filipino adolescents to maintain health.

As the saying goes, “You are what you eat.” Good nutrition affects
your total well-being. Thus, it is very important in attaining good health. As
you explore this topic, you will know correct information that will help and
guide you in choosing the right food you need for a healthy life. It will also
make you realize that part of good nutrition is eating the right amount of
food and not skipping meals.

In this module you will be able to:

Follows the appropriate nutritional guidelines for adolescents for

healthful eating.
 explains the need to select food based on the nutritional needs
during adolescence
 follows the Food Pyramid guide for adolescents and nutritional
guidelines for Filipinos in choosing foods to eat

CODE: H7N-llb-c-21

Let’s see how much you know about our new topic. Answer the Pre-test
below to determine your prior knowledge, understanding and skill.

Pre-Test
Directions: Read each questions carefully, and write the letter of the
best answer on the space provided for.

_____ 1. How do you eat a variety of foods?

A. Eat at a fast food restaurant every day.
B. Eat food from some of the food groups.
C. Eat a variety of foods from each food group every day.
D. Eat only one type of food from each food group every day.

____2. What dietary guideline will you use in choosing healthful snacks?
A. Eat salty snacks.
B. Eat sweet snacks.
1
 C. Eat your favorite snacks.
D. Eat grains and fruits for snacks.

_____3. Which snack is NOT healthful?

A. Milk
B. Fruit juice
C. Soft drinks
D. Fresh fruits

WHAT’S IN
Before you proceed, let’s have first a review about the topic in Quarter
1-Health.

Directions: Write your thoughts about the changes and health

problems during your adolescence period. Use the bubble organizer to write
your answers.

1. What are the changes that occur during adolescence?

2. How do you handle Health Concerns/Problems during adolescence?

1._____________________________________________________
______________________________________________________
_____________________________________________________
2._____________________________________________________
______________________________________________________

As an adolescent, you should always remember that you are

responsible for your own health. Monitor your body for changes that may
need medical checkup. This is often referred to as part of self- care.

WHAT’S NEW
Before you start reading the new topic, the following are pictures which may be
familiar to you. Try to examine them.

Picture A Picture B

2
https://pakistanirecipesinurdu.wordpress.com/2017/ http://www.habitos.in/blog/nutritious-food-for-
06/20/top-5-fast-foods-in-pakistan/ children.html

Directions: Answer the following questions to know about foods better.

Write your answer on the line provided.

1. What message do you think the picture A & B trying to convey? ______
_____________________________________________________________________
_____________________________________________________________________
2. Which of these foods do you usually eat? (A or B) Why? ______________
_____________________________________________________________________
_____________________________________________________________________
3. Are these healthy foods? Why do you say so? ___________________________
___________________________________________________________________________
___________________________________________________________________________

WHAT IS IT
Are you ready for the new lesson? Read an interesting piece of information about
Nutritional Guidelines and Food Pyramid Guide.

Good nutrition is very important in enhancing your quality of life and

in preventing diseases. It provides you with the needed calories and
nutrients for your maximum energy and wellness. Calories or kilocalories
are units of heat that measure the energy used by the body and the energy
that foods supply to the body. Nutrients, on the other hand, are substances
in food that your body needs to grow, repair itself, and to supply you with
energy.
Adolescence is one of the fastest growth periods in a person’s life. The
physical changes during this stage affect the body’s nutritional needs.
Changes in your lifestyle as an adolescent may also affect your food choices
and eating habits. With your active social life and busy schedules, you
might often skip meals and just take snacks throughout the day. You might
also often skip breakfast, not knowing that this important meal will give you
3
the energy to make it through the day and to perform well in school. These
practices are unhealthful and are major risk factors in developing chronic
diseases, such as heart diseases, diabetes and even some types of cancer.
To achieve your full growth potential, proper food selection and
eating are very essential. You must know your physical need for food and
follow the dietary guidelines appropriate for your age. Always remember that
you need to eat foods that your body needs to support your growing body
and to prevent future health problems.
Nutritional Guidelines
Following certain guidelines will help you choose a balanced and healthful
diet.

 Eat a variety of foods every day.

 Consume fish, lean meat, poultry or dried beans. Eating these will give you
protein, vitamin B, iron and zinc.
 Eat more vegetables, fruits, and root crops. Vegetables and fruits are rich in
vitamins and minerals and some are high in fiber.
 Eat foods cooked in edible/cooking oil in your daily meals. Eating foods cooked
in edible/cooking oil daily prevents chronic energy deficiency. Fats and oils are
also essential for absorption and utilization of fat-soluble vitamins, such as
vitamin A.
 Consume milk, milk products and other calcium-rich foods, such as small fish
and dark leafy vegetables. These are good sources of protein and calcium
 Use iodized salt, but avoid excessive intake of salty foods. Consuming less salt
can reduce your chance of developing high blood pressure or can decrease your
risk of cardiovascular disease.
 Eat clean and safe food. It is important to handle and prepare food safely by
observing cleanliness. Wash hands and use clean utensils in preparing and
cooking food.
 For a healthy lifestyle and good nutrition, exercise regularly, do not smoke, and
avoid drinking alcoholic beverages.

After knowing some facts about the importance of nutrition, answer these
questions.

1. Were you able to follow most of the nutritional guidelines? _______________

2. Which guidelines were you not able to follow? ___________________________
3. What do you plan to do now? ___________________________________________

Nutritional Needs of Adolescents

The growth spurt during adolescence creates increased demand

for energy and nutrients. As an adolescent, your total nutrient needs are
higher at this stage than at any other stage in your lifecycle. It only shows
that nutrition and physical growth are essentially related; optimal nutrition
4
is a requisite for achieving your full growth potential. Due to rapid growth
and development at this stage, you have a greater need for certain nutrients,
such as calcium, iron, protein, and energy foods.

For bone development, you need extra Calcium. It is likewise needed for
the regulation of vital body functions, such as blood clotting, heart muscle
contraction and relaxation, transmission of nerve impulse, and activation
of some enzymes. Eating a balanced diet helps in building bone mass that
will lessen your chance of developing osteoporosis in later life. You can get
calcium from dairy products, leafy vegetables, canned fish with soft edible
bones, and tofu. It is important to include any of these foods in your daily
diet.

Teenage boys and girls have high demands of Iron due to growth spurt. The
onset of menstruation among girls also increases the need for iron. You can
improve the absorption of iron from plants by eating fruits or drinking fruit
juices that contain vitamin C. Iron is important for proper functioning of
cells and for resistance to infection.

Body-building food is Protein-rich necessary for the growth and

development of your body, specially your bones and muscles. Protein-rich
food helps the body repair itself. Protein also helps the body make
enzymes, antibodies and hormones. Protein also supplies the body with
energy even if it is not your body’s main energy source. Animal products,
such as meat, fish, poultry, eggs, milk, cheese, soybeans are good sources
of complete protein.

An increase in the physical activities of adolescents requires more energy

food. Energy-giving food or Carbohydrates are the starches and sugars
found primarily in bread, cereals, and in fruits and vegetables. In general,
boys need more energy than girls due to the physical activities most of them
engage in.

You need fiber or roughage, indigestible complex carbohydrates

found in the tough parts of vegetables, fruits and whole grains. Fiber
helps move waste through the digestive system. It prevents
constipation and other intestinal problems, and reduces your risk of
heart diseases. Some types of fiber help control diabetes by reducing
blood glucose levels.

Processing Questions:

1. What are the nutritional needs of Adolescence? ________________________

5
 _______________________________________________________________________
2. Why is it important to eat variety of foods from all the food groups? _____
_______________________________________________________________________

Remember that there is a strong relationship between what you

eat and your health, not only today but in the future as well. Proper
nutrition also helps prevent diet-related chronic diseases in the future, such
as cardiovascular disease, cancer, and osteoporosis. It is important for you to
select a well-balanced diet always.

Food Pyramid
The Food Pyramid Guide will guide you on how many servings
from each food group is recommended daily. There are six food groups in the
Food Guide Pyramid. The serving requirements of each individual depend on
age, sex, size, and activity level. Each day, we need to eat at least the lowest
serving from each of the food groups. This is to meet the daily requirements
of vitamins, minerals, protein, fiber, and carbohydrates of an individual.
We all need to eat a balanced diet every day. This includes
servings of foods from different food groups.

6
Here’s the Food Pyramid Guide.

This guide suggests that we consume—

 food from the fats, oil and sweet group sparingly.
 at least 1 glass a day of food from the milk and milk products
group.
 2 and ½ servings daily of food from the meat, poultry, dry beans,
eggs, and nuts group.
 1 egg a day (for teenagers)
 3 servings of food from the vegetable group daily (for teenagers).
 3 servings of fruits daily.
 the greatest number of servings, which is 6-8 servings, of bread,
cereal, rice, root crops and noodles.

The shape of the Food Pyramid shows the types of foods and
drinks you need to eat most for health eating.

Processing Questions:
1. Why is proper nutrition important to Adolescence in relation to
growth?
_________________________________________________________________
_________________________________________________________________
7
 2. How do you use Food Pyramid and why is it important?
__________________________________________________________________
__________________________________________________________________

Remember, healthy eating will reduce your risk of suffering

from fatal diseases, such as cancer, heart disease, stroke, and
diabetes.
Healthy eating is important for proper growth and
development. It can also prevent health problems, such as obesity,
dental caries, iron deficiency, and osteoporosis. Women are prone to
osteoporosis, so teenage girls should eat enough foods rich in calcium.
This will help build strong bones to protect them from
Osteoporosis later in life.

WHAT’S MORE

In this activity you’re able to analyze and answer the questions based on
what you have learned from the topic.
Task 1: Word Search
Directions: Look for 5 words related about nutrition and encircle
them. Write the words inside the box given below and describe/define on the
line provided.
A C B V H L E N D R E S T D P
D N C V L O D F J I L P G B E
O C U U I V H R T U P N V A A
L A S T O E A C G R O U P C C
E Q E T R Y S C V S A Z X V E
S D S F S I C V B D S C F T R
C A L O R I E S Q W R E N T X
E R E A D T H N A S T V X S M
N A G O O D N U T R I T I O N
C N O T H I N G A S A I L D A
E T D H A D B M C A L C I U M

Word/s Description/Definition
1. - _______________________________________________
2. - _______________________________________________

8
3. - _______________________________________________
4. - _______________________________________________
5. - _______________________________________________
Task 2: Food Pyramid Exercises
Directions: Write the number of servings needed and classify each
food listed in the box below. Put each food in its proper section in the Food
Pyramid

FOODS
Bananas Carrots Fish Milk
Chicken Eggs Rice Butter
Oranges Cake

FOOD PYRAMID Fats &

Sweets
Milk &Dairy Meat & Protein

Vegetable Group/ Fruit Group

Bread & Cereal Group

WHAT I HAVE LEARNED

Directions: Share
your greatest learnings about nutrition inside the box.

After the discussion, I learned ____________________________________________________

_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
WHAT CAN I DO
This activity will give you an opportunity to show your understanding and
creativity of the lesson.

Let’s Advocate Healthy Eating!

9
 Directions: Make an Advocacy Poster Material that would campaign
about the importance of eating nutritious foods and their required amount.
The rubric shall be used for evaluating your work.

Rubric for Poster

Criteria 5 3 1
Relevance All graphics/ drawings are Graphics/drawings related Graphics/drawings do
related to the topic and to the topic. not relate to the topic.
make it easier to
understand.
Attractiveness The poster is exceptionally The poster is attractive in The poster is distractingly
attractive in terms of terms of design and mess or very poorly
design and neatness. neatness. designed. It is not
attractive.
Originality and All graphics/drawings Graphics/drawings made No creativity and
Creativity used reflect an exceptional by the student but based originality of poster made
degree of student creativity on the ideas and design of by the student.
in their creation. others

ASSESSMENT

Directions: Read carefully each item. Write the letter of the most appropriate answer
on the space provided.

_____1. Among the given choices, what is an example of an energy giving food?
A. Guava B. Milk C. Rice D. Spinach

_____2.Which food group DOES NOT belong in the Food Pyramid Guide?
A Milk and milk products
B. Coffee, tea and cola drinks
C. Meat, poultry, dried beans, eggs, and nuts
D. Bread, cereal, rice, root crops and noodles

_____3. What food is found at the top of the Food Pyramid?

A. Banana B. Cassava C. Eggs D. Margarine
_____4. Which is NOT healthful to do?
A. Eat vegetables and fruits daily.
B. Limit the intake of sugar and salt.
C. Increase consumption of fatty foods.
D. Eat breakfast high in fiber like oatmeal.

_____5. Why do adolescents require more energy and nutrients?

10
 A. They need to achieve full growth potential.
B. They engage in more active physical activities.
C. Their bodies are preparing for pubertal changes.
D. Their bodies are undergoing several physical changes.

_____ 6. It is unhealthful to eat foods high in fats and sugar because these are
major risk factors in developing ___________________________________.
A. skin diseases, such as tinea flava and ringworm.
B. respiratory diseases, such as tuberculosis and flu.
C. chronic diseases, such as heart disease and diabetes.
Region IX: Zamboanga
D. sexually Peninsula
transmitted Hymn – Our
diseases, such Eden Land
as AIDS and gonorrhea.
d flowers bloom Gallant men And Ladies fair Cebuanos, Ilocanos, Subanons, Boholanos, Ilongos,

ently Blow, _____

Linger 7. Tolove
with stay
andat a healthy weight,Allone
care should
of them choose
are proud and atrue
healthful diet
with_________.
g Merrily, Golden beams A.of high
sunrisecalories from sweets
and sunset Region IX our Eden Land
B. fibers from fruits and vegetables
Stays, Are visions you’ll never forget
C. fats and salt from processed food
Oh! That’s Region IX Region IX
D. caffeine from cola drinks and coffee
Our..
_____ 8. Eat plenty of grains, vegetables, and fruits because these provide important
vitamins and_____________________________.
A. fiber
Region IX: Zamboanga Peninsula Hymn – Our Eden Land
B. lots of fat C. lots of calcium D. complete nutrient
Here the trees and flowers bloom Gallant men And Ladies fair Cebuanos, Ilocanos, Subanons, Boholanos, Ilongos,
_____9. How many glasses of milk do adolescents need daily?
A. 1
Here the breezes gently Blow, B. 2love and care
Linger with C. 3 D. 4 and true
All of them are proud

Here the birds sing Merrily, Golden beams of sunrise and sunset Region IX our Eden Land
_____10. How many eggs a day do growing adolescents need?
The liberty forever Stays, A. 1 B. 2you’ll never forget C. 3
Are visions D. 4
Oh! That’s Region IX Region IX

Our..

Here the Badjaos roam the seas Hardworking people Abound, Eden...

Here the Samals live in peace Every valleys and Dale Land...

Here the Tausogs thrive so free Zamboangueños, Tagalogs, Bicolanos,

With the Yakans in unity

My Final Farewell
Farewell, dear Fatherland, clime of the sun caress'd Let the sun draw the vapors up to the sky,

Pearl of the Orient seas, our Eden lost!, And heavenward in purity bear my tardy protest

Gladly now I go to give thee this faded life's best, Let some kind soul o 'er my untimely fate sigh,

And were it brighter, fresher, or more blest And in the still evening a prayer be lifted on high

Still would I give it thee, nor count the cost. From thee, 0 my country, that in God I may rest.

On the field of battle, 'mid the frenzy of fight, Pray for all those that hapless have died,

Others have given their lives, without doubt or heed; For all who have suffered the unmeasur'd pain;

The place matters not-cypress or laurel or lily white, For our mothers that bitterly their woes have cried,

Scaffold or open plain, combat or martyrdom's plight, 11For widows and orphans, for captives by torture tried
T is ever the same, to serve our home and country's need. And then for thyself that redemption thou mayst gain

I die just when I see the dawn break, And whe n the dark ni gh t wraps the grave yard around

Through the gloom of night, to herald the day; With only the de ad in the ir vi gil to se e

And if color is lacking my blood thou shalt take, Bre ak not my re pose or th e myste ry profound
12
13