Mindanao State University

UNIVERSITY TRAINING CENTER

Marawi City

HEALTH
First Quarter
MODULE 2: GOOD NUTRITION

LESSON 1: HEALTHFUL EATING GUIDELINES

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 – are substances in food that your body needs to grow, repair itself, and to supply you with energy.

Some GUIDELINES that will help you choose a balanced and healthful diet:
 Eat a variety of foods every day.
 Consume fish, lean meat, poultry or dried beans.
 Eat more vegetables, fruits, and root crops.
 Eat foods cooked in edible/cooking oil in your daily meals.
 Consume milk, milk products and other calcium-rich foods, such as small fish and dark leafy vegetables.
 Use iodized salt, but avoid excessive intake of salty foods.
 Eat clean and safe food. For a healthy lifestyle and good nutrition, exercise regularly, do not smoke, and
avoid drinking alcoholic beverages.

Studies show also that most of an adolescent’s diet needs attention due to the following findings:
 Protein consumption is higher than needed.
 Carbohydrates, fruits, and vegetables intake is too high.
 Fat intake is much too high.
 Calcium intake is below what is recommended daily.

Teenagers or athletes who engage in vigorous physical activities should take into consideration certain
dietary precautions to ensure good health.
 Drink enough water.
 Eat foods rich in iron. Athletes should also eat citrus fruits.
 Eat foods rich in calcium.

Your daily diet should be selected carefully. The nutritional guidelines for adolescents will make it easy
for you to choose a balanced diet. You need different nutrients to be sure that your body functions properly.
You also need body-building foods due to your accelerated growth and development. Your active life also
requires more energy foods.

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LESSON 2: THE FOOD GUIDE PYRAMID

The Food Guide Pyramid 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.

FATS

PROTIENS

FIBERS &
MINERALS
VITAMINS

CARBOHYDRATE
S
WATER AND EXERCISE

Servings of foods from different food groups in the Food Guide Pyramid:
 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.

LESSON 3: MALNUTRITION

The Philippine Food Fortification Act of 2000 seeks to address the micronutrient deficiencies in the
country. Republic Act 8976 mandates the fortification of rice, flour, refined sugar, and cooking oil. It urges
manufacturers of processed food to fortify their products under the ‘Sangkap Pinoy program. Fortification of
staple foods is one of the most cost-effective ways of addressing malnutrition.

Government agencies providing feeding program in the school:

 The Department of Social Welfare and Development (DSWD) in coordination with DepEd.
 The Department of Science and Technology (DOST) also helps in government campaigns.

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  The Food and Nutrition Research Institute (FNRI) is also doing its share by featuring healthy and
nutritious recipes for Filipino families to enjoy. These recipes advocate Filipinos to live a healthy
lifestyle.

Effects of Malnutrition
 Slow growth and development
 Poor school performance
 Sluggishness and fatigue
 Poor nutrition in adulthood
 Delay in the onset of secondary sex characteristics

Micronutrient Deficiencies
Micronutrient deficiencies are diseases caused by deficiency of vitamins or minerals in the diet. The most
common micronutrient deficiencies not only in our country but also in the whole world are:

1) Vitamin A Deficiency (VAD) – primarily affects children but the effects last a lifetime. It causes night
blindness and, and later on, permanent blindness (xerophthalmia). VAD can be prevented by regular
consumption of vitamin A-rich foods, such as animal products, and orange and yellow fruits and
vegetables, dark green leafy vegetables, and palm oil.
2) Anemia and Iron Deficiency – is a condition in which the red blood cell count or hemoglobin is less than
normal. Anemia results in retarded physical growth, low resistance to infections and slow development
of learning abilities. Foods such as dark green leafy vegetables, legumes and red meat are rich in iron, as
are iron-fortified food products.
3) Iodine Deficiency Disorder (IDD) – results from lack of iodine in the diet. Iodine is needed for the
production of thyroid hormone. Iodine rich foods are: Cheese, iodized table salt, yogurt, soy milk and
sea foods. Iodine deficiency can lead to enlargement of the thyroid or goiter, hypothyroidism and to
mental retardation in infants and children whose mothers’ lacked iodine when they were pregnant.

LESSON 4: EATING DISORDER

Teenagers who have eating disorders usually have a family history of weight problems, depression, or
substance abuse. In this case they need professional help. Some common eating disorders are:

1. Anorexia nervosa – is an eating disorder characterized by self-imposed starvation leading to excessive

weight loss. It is an extreme fear of becoming stout and a distorted view of their body size and shape.

Some warning signs and SYMPTOMS of anorexia nervosa:

 Dry skin
 Fainting
 Brittle hair
 Dehydration
 Loss of body fat
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  Irregular heartbeat
 Loss of menstruation
 Wasting away of muscle tissue

Some BEHAVIORS that can also be observed from those with anorexia nervosa include the following:
 They exercise excessively.
 They wear bulky or loose clothing.
 They make excuses during mealtime.
 They may shift the food around on their plate just to pretend they are eating.

2. Bulimia – is a disorder in which the clearing of digestive tract follows cycles of overeating. People with this
disorder are too concerned with weight. They will eat large quantity of food in a short period of time. After
eating, they will take laxatives to rid the body of the food to avoid gaining weight. They may induce vomiting,
abuse laxatives or diuretics, and go on dieting, or do excessive exercises. These practices are harmful and will
damage the body.

The following are the EFFECTS of bulimia:

 Damage the heart due to starvation
 Damage the kidney due to laxative abuse
 Vomiting and laxative abuse can lead to dehydration and serious malnutrition
 Overeating can cause the stomach to enlarge and vomiting can cause the stomach to rapture
 Damage the tooth enamel and injure the mouth and throat because of stomach acids coming out due to
frequent vomiting

Some warning signs and SYMPTOMS of bulimia nervosa:

 Bulimic people have open sores in the mouth due to frequent vomiting.
 Their throats are often red.
 They have tooth decay due to constant exposure to acids in their vomit.

Bulimia can be treated by undergoing psychological and nutritional counseling as well as intensive
medical treatment.

When bulimia is a problem, the following INTERVENTION will help you:

 Avoid skipping meals.
 Eat higher –fiber food.
 Include fresh fruits and vegetables in your diet.
 Drink 8-10 glasses of water and do 30-minute exercises daily.
 Avoid finger foods and select meals that require eating at the table.
 Eat regularly timed meals consisting of a variety of foods in enough quantity.

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3. Binge eating disorder – is characterized by compulsive eating. People who indulge in compulsive eating
consume a large amount of food at one time, but they do not eliminate it. Binge disorder may be an indicator
that the person uses food to cope with depression or strong emotions.

If not treated, binge eating disorder usually leads to obesity. Several HEALTH PROBLEMS may occur
when you are obese, such as:
1. Stroke
2. Osteoarthritis
3. Type 2 diabetes
4. Heart disease
5. High cholesterol
6. Gallbladder problem
7. High blood pressure
8. Joint and muscle pain
9. Risk of having a certain type of cancer

Try the following STRATEGIES TO STOP binge eating:

 Cope with stress.
 Take three regular meals and choose healthy snacks.
 Stay away from temptation of eating too much.
 Stop improper dieting.
 Avoid dullness/boredom.
 Do some exercises.
 Have enough sleep.
 Know your body. You must know when you are physically hungry.
 Note the food you eat.
 Get help. Build a solid support network such as with your family, friends, or join a support group. You
can also seek medical help.

Remember, healthy and proper eating will reduce your risk of suffering from fatal diseases and eating
disorders. Healthy eating is important for proper growth and development. Eating a wide variety of foods in
moderation daily is a good practice.

References:

DepEd, Physical Education and Health Grade 7 Learners Material First Edition, 2017, Learning Module for
Health 7, pp 40-79

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 ACTIVITIES
PRE-TEST
A. Directions: Write the letter of the correct answer.
_____1. How can you eat a variety of foods?
A. Eat at a fast-food restaurant every day. C. Eat a variety of foods from each food group every day.
B. Eat food from some of the food groups. D. Eat only one type of food from each food group every day.
_____2. Which dietary guideline will you use in choosing healthful snacks?
A. Eat salty snacks. C. Eat your favorite snacks.
B. Eat sweet snacks. D. Eat grains and fruits for snacks.
_____3. Which snack is NOT healthful?
A. Milk C. Soft drinks
B. Fruit juice D. Fresh fruits
_____4. Which is a healthful snack?
A. Potato chips and soft drinks C. Hot dog sandwich and bottled fruit juice
B. Halo-halo with Ice cream and biscuit D. Chicken sandwich with lettuce and fruit juice
_____5. Which of the following has the highest fat content?
A. Baked potato C. Plain vegetable salad
B. Hamburger and fries D. Fruits and vegetables
_____6. What is NOT a food group in the Food Guide Pyramid?
A Milk and milk products C. Meat, poultry, dried beans, eggs, and nuts
B. Coffee, tea and cola drinks D. Bread, cereal, rice, root crops and noodles
_____7. What is one serving of foods from the meat, poultry, dry beans, eggs, and nuts group?
A. 1 Slice of bread C. 2 tablespoons peanut butter
B. 1 cup raw, leafy vegetables D. 2 ounces of processed cheese
_____8. Which is NOT a nutrient?
A. Bread C. Protein
B. Mineral D. Vitamins
_____9. Which is an energy food?
A. Guava C. Rice
B. Milk D. Spinach
_____10. Which food is from the top part of the Food Group Pyramid?
A. Banana C. Eggs

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 B. Cassava D. Margarine
_____11. Which is NOT healthful to do?
A. Eat vegetables and fruits daily. C. Increase consumption of fatty foods.
B. Limit the intake of sugar and salt. D. Eat breakfast high in fiber like oatmeal.
_____12. Why do adolescents require more energy and nutrients?
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.
_____13. 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.
D. sexually transmitted diseases, such as AIDS and gonorrhea.
_____14. To stay at a healthful weight, one should choose a healthful diet with______.
A. high calories from sweets C. fats and salt from processed food
B. fibers from fruits and vegetables D. caffeine from cola drinks and coffee
_____15. Eat plenty of grains, vegetables, and fruits because these provide important vitamins and_____.
A. fiber C. calcium
B. fat D. complete nutrients
16-17. Choose from these answers:
A. 1 C. 3
B. 2 D. 4
_____16. How many glasses of milk do adolescents need daily?
_____17. How many eggs a day do growing adolescents need?
18-20. Choose from these answers:
A. Vegetable group
B. Fats, oils and sweets group
C. Milk and milk products group
D. Bread, cereal, rice, root crops and noodles group
E. Meat, poultry, dried beans, eggs, and nuts group
_____18. What food group is at the top of the Food Guide Pyramid?
_____19. Which food group should we consume sparingly?
_____20. Which food group receives the greatest number of servings—6 to8?

B. Directions: Answer YES or NO to describe your eating habit.

_____1. I prefer to eat alone.
_____2. I monitor my weight every day.
_____3. I like eating while doing something.
_____4. I go on a crash diet to control my weight.
_____5. I take laxatives to help control my weight.
_____6. I am afraid of gaining weight or becoming fat.
_____7. I exercise for long periods of time to lose weight.

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_____8. I induce vomiting after eating a large amount of food.
_____9. I like to know the amount of calories or grams of fat in the food I eat.
_____10. I eat large amounts of food alone and avoid eating meals with my family.

Activity 1. Word Search: Work individually and find words related to our lesson on nutrition using a line to
trace the word/s.
N U T R I T I O N C
B U F O O D S S A A
C M T J D G O L E L
E N E R G Y C D T O
R G C B I I P W O R
I K G A U E N O R I
K L I M F Y N A M E
R I C E D I E T I S

Activity 2. Food Facts and Fallacies: Answer the following statements by telling whether the statement is a
FALLACY or a FACT.
__________1. “Fat free” is “calorie free.”
__________2. You need meat for protein.
__________3. Eating fish makes you smarter.
__________4. Cholesterol free means ‘fat free.’
__________5. Extra virgin olive oil is the best oil.
__________6. Sugar is not good for people with diabetes.
__________7. Reducing salt intake can reduce blood pressure.
__________8. An obese individual should be given a poor diet.
__________9. If you eat a diet high in fat, you will store more body fat.
__________10. Carbohydrates-rich foods are not good to eat after 4PM as they promote weight gain.

Activity 3. My Eating Habits and Practices: Check your habits/practices related to eating. Check (/) those that
only relate to your habits/practices and cross (x) those that don’t.

1 I prefer fast foods and street foods.

2. I eat anything for my meals/lunch.
3. I am not careful in the selection of foods I eat.
4. I don’t have enough money to buy nutritious meals.
5 I eat my meals hurriedly to catch up with my classes.
6. I skip breakfast and have poor meals due to lack of time to eat.
7. I’m afraid of eating certain foods because these might cause pimples.
8. I just buy food available in school canteens even if I do not like them.
9. I am afraid of eating too much so I often skip breakfast.
10. I am not fond of milk; I prefer soft drinks.

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ASSESSMENT
I. True or False: Write TRUE if the statement is correct and FALSE if it is wrong.
__________1. Eating disorders are uncommon among adolescent girls.
__________2. Anorexia nervosa is characterized by compulsive eating.
__________3. A bulimic person has dry skin, brittle hair and lost body fat.
__________4. Bulimic persons are too much concerned with their weight.
__________5. Eating a variety of foods once a week is a good nutritional habit.
__________6. The fear of being overweight is too strong among anorexic people.
__________7. Malnutrition among adolescents is due to poor food choices and poor food intakes.
__________8. Children and lactating mothers are not affected by micronutrient deficiencies.
__________9. Malnutrition among adolescents slows down their growth and development.
__________10. People who indulge in compulsive eating consume a small amount of food at one time, then
purge.

II. Multiple choice: Write the letter of the correct answer.

_____1. What is the food group at the top of the Food Guide Pyramid?
A. Vegetable group C. Bread, cereal, rice and root crop group
B. Fats, oils, and sweets D. Meat, poultry, fish, dried beans, eggs, and nuts group

_____2. Which does NOT belong to the food from the top part of the Food Guide Pyramid?
A. Candy C. Lollipop
B. Guava D. Margarine
_____3. How can you eat a variety of foods?
A. Eat at fast food restaurants every day.
B Eat food from some of the food groups every day.
C Eat one type of food from each food group every day.
D. Eat a variety of foods from each food group every day.
_____4. Which is NOT a cause of malnutrition among adolescents?
A. Poor eating practices/habits
B They are fond of drinking milk.
C. Poor food choices and intakes
D. Some school canteens serve less nutritious foods
_____5. What mineral from the body is lost by excessive perspiration during strenuous physical activities?
A. Calcium C. Water
B. Potassium D. Zinc
_____6. During growth spurt of adolescents, they should consume more_____
A water and juices C. vitamins and minerals
B. energy and nutrients D. minerals and proteins
_____7. You should eat plenty of grains, vegetables, and fruits because _____
A. they keep you slim C. they provide you with fiber
B they give you much fats D. they give you much calcium
_____8. Poultry is?
A. raw fish C. cooked vegetables

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 B. meat from cow D. meat from chicken
_____9. To avoid osteoporosis among female athletes, they should eat foods rich in _____
A. calcium C. sodium
B. potassium D. zinc
_____10. The fear of being overweight is very strong among _____
A. Anemic people C. Compulsive eaters
B. Anorexic people D. People with iodine deficiency

III. Directions: Categorize the different food products according to food groups in the Food Guide Pyramid.
1. Rice
2. Eggs
3. Cakes
4. Spaghetti
5. Margarine
6. Glass of milk
7. Peanuts and meat
8. Gabi, kamote, ubi
9. Banana, guava, atis
10. Petchay, squash, kamote top

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