GE2201

Nutrition

The Food Groups

Contemporary health specialists consider the four basic food groups, namely:

1. Carbohydrate. Rich in bold foods. These are energy-giving foods. Rice, whole grain, flour, potatoes,
cereals, and seeds belong to this group. The main component of these foods is starch, which is turned
into sugar needed to produce energy.

2. Protein-rich foods. These are the body's building blocks as they build and repair body tissues. They
also provide energy reserves when carbohydrates and reserves are used up. Protein sources are meat,
fish, poultry, beans, milk, and eggs.

3. Fat-rich foods. Fats are needed for body lubrication and insulation. They protect the internal organs
and provide essential fatty acids but are relatively inefficient in energy production. Besides, a high-fat
diet may contribute to disease in vital organs of the body. To keeps fats to a minimum, avoid fried
foods, mayonnaise, butter cheese, rich desserts, and fatty sausages. Vegetable fats are nutritionally
better than animal fats.

4. Vitamin and mineral-rich foods. These are body regulators of metabolic processes. Sources of most
vitamin minerals are green leafy and yellow vegetables and fruits. Vitamins C and D are not stored in
the tissue, so a daily intake of these foods should be practiced.

A balanced diet is made up of all the basic food groups so that the three meals (and snacks) can provide
sufficient food nutrients that are considered needed by the growing and active body. The quantity
maintains the weight of a student. According to the Department of Health (DOH), the body needs six (6)
essential nutrients to function properly. Nutrients are compounds in foods essential to life and health,
providing us with energy, the building blocks for repair and growth, and substances necessary to regulate
chemical processes.

The six major nutrients are carbohydrates (CHO), lipids, proteins, vitamins, minerals, and water. The
primary sources of each nutrient are as follows:

1. Protein: meat, dairy, legumes, nuts, seafood, and eggs

2. Carbohydrates: pasta, rice, cereals, bread, potatoes, milk, fruit, sugar

3. Lipids (most commonly called fats): oils, butter, margarine, nuts, seeds, avocados and olives, meat
and seafood

4. Vitamins: common vitamins include the water-soluble B group vitamins and vitamin C and the fat-
soluble vitamins A, D, E, and K.

a. Fruits and vegetables are generally good sources of Vitamin C, A, and folic acid
(a B group vitamin).

b. Grains and cereals are generally good B group vitamins and fiber sources.

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c. Full-fat dairy and egg yolks are generally sources of the fat-soluble vitamins A, D,
and E.

d. Milk and vegetable or soya bean oil are generally good sources of vitamin K,
which gut bacteria can also synthesize.

5. Minerals: (sodium, calcium, iron, iodine, magnesium, etc.): all foods contain some
minerals.

a. Milk and dairy products are good sources of calcium and magnesium.

b. Red meat is a good source of iron and zinc.

c. Seafood and vegetables (depending on the soil in which they are produced) are
generally good sources of iodine.

6. Water: As a beverage and a component of many foods, especially vegetables and fruits.

In many cases, water is the "forgotten nutrient." Although water does not provide energy to the body in the
form of calories, it is a substance that is essential to life. Among other things, water lubricant joints absorb
shock, regulate body temperature, maintain blood volume, and transport fluids throughout, comprising 60
% of an individual's body.

Approximate Weights

First, you should know the approximate weight for your age, height, and body build. Below is suggested by
Kenneth Cooper to determine your weight and which should be maintained to avoid consequences affecting
one's well-being.

For light to medium-built individuals below 30 years of age:

Male: Height in inches x 4 — 28

e.g., Height is 5'10" or 70 inches

70x4 = 280 = 152 lbs.

Female: Height in inches x 3.5 — 108

e.g., Height is 5'4" or 64 inches

64x3.5 = 224-108 = 116 lbs.

Obese individuals should see a physician for a weight and health maintenance prescription.

Guidelines to Lifelong Weight and Health Maintenance

Below are some guidelines that are conducive to lifelong weight and health maintenance:

1. Eat balanced meals every day.

A balanced meal means eating adequate foods containing carbohydrates, proteins, fats, vitamins, and
minerals. This food combination for a good breakfast provides long, lasting energy the whole day.

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2. Follow a consistent eating pattern.

Eat three meals a day. Regular eating habits through various foods and nutrients contribute to sound
nutrition. Never skip a meal! Begin your day with a good breakfast.

3. Maintain your ideal weight.

If you are overweight, be sure to increase calorie expenditure by exercising. It is believed that good
physical health and being overweight are not compatible. Besides, you cannot look your best if you are
overweight.

4. Eat low-calorie snacks and avoid junk foods.

Form the habit of eating fruits. Fruit juice, unbuttered corn, or light sandwiches can tide you over to the
next meal. Most junk foods contain much sugar, salt, or preservatives, which are not essential in improving
one's diet.

5. Cut down on high-fat food and eat lean meats.

Limit the intake of fried foods, butter, margarine, nuts, and creams. Avoid excessive pork dishes and
cheese but go for fish, poultry, and lean beef.

6. Drink 6-8 glasses of fluids a day.

Water and other fluids are necessary for certain bodily functions. They aid digestion, regulate
temperature, and help carry nutrients throughout the body.

7. Eat amidst a relaxed and pleasant atmosphere.

Chew your food thoroughly. Enjoy each bite. If you make this a habit, there is a tendency that you will not
overeat. Finishing a meal hurriedly may lead to indigestion.

8. Food supplements may be taken if necessary.

A well-balanced diet generally provides enough nutrients for people to carry on their basic activities.
However, most people do not always get adequate nutrients from their meals. In this case, food
supplements like vitamins A, C, and E may help protect from infectious diseases. High fiber supplements
are likewise found beneficial in lowering cholesterol levels, and they prevent constipation on colon
problems as well. These supplements have the potential to improve dietary intake to ensure balance
nutrition.

A proper selection of food and sensible eating habits can provide a base for a healthy lifestyle.

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Body Mass Index (BMI)

According to the Centers for Disease Control and Prevention (2022), Body Mass Index refers to the
individual’s weight in kilograms divided by the square of height in meters (or feet). Also, according to the
Canadian Diabetes Association (2022):

“BMI can indicate high body fatness. BMI = kg/m2, where kg is a person's weight in kilograms and m2 is their
height in meters squared. A BMI of 25.0 or more is overweight, while the healthy range is 18.5 to 24.9. BMI
applies to most adults 18-65 years.”

Example: The height of a person who is 5’3" and weighs 125 lbs. is calculated as follows:

a. Divide the weight in pounds by 2.2 to determine the weight in kilograms. (125 ÷ 2.2 = 56.82 kg.)

b. Multiply the height in inches by 0.025 to determine the height in meters. (63 × 0.025 = 1.575 m.)

c. Square the height in meters. (1.575 X 1.575 = 2.480625 m2)

d. Divide the weight in kilograms by the height in meters squared. (56.82/2.480625 =

22.90551776266062 or 22.91 or 23)

Therefore, the Body Mass Index (BMI) of a person who is 5’3" and weighs 125 lbs. is 22.91 or, practically, 23.

References:

World Health Organization. (2006). BMI classification. Retrieved from http://apps.who.int/bmi/index.jsp?introPage=intro_3.html

Urbiztondo, S., De Jesus, M., Grecia, J., & Encarnacion, P. (2019). PathFit 1 (Physical activities toward health and fitness): Movement competency
training. Vibal Publishing House: Quezon City.Robbins, S. P., & Judge, T. A. (2014). Essentials of Organizational Behavior, Fourth Edition. New
Jersey: Pearson

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