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    PATHFIT VITAMINS

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    elacion.erica

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    PATHFIT VITAMINS

    Uploaded by

    elacion.erica
    4 views2 pages

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    Copyright:

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    4 views2 pages

    PATHFIT VITAMINS

    Uploaded by

    elacion.erica

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Name: Arien Christel Vannez C.

    Palo Date:
    Year & Course: BSGE - 1

    Importance of Healthy Eating


    Healthy eating is essential because it:
    1. Provides necessary nutrients for growth, development, and repair.
    2. Boosts immunity, helping fight diseases.
    3. Improves mental health and cognitive function.
    4. Enhances physical energy and performance.
    5. Reduces the risk of chronic diseases like diabetes, heart disease, and obesity.

    Important Vitamins

    1. Vitamin A
    ○ Source: Carrots, sweet potatoes, spinach
    ○ Reaction: Maintains healthy vision, skin, and immune function.
    ○ Recommendation: Consume at least 700–900 mg daily
    2. Vitamin B1 (Thiamine)
    ○ Source: Whole grains, pork, beans
    ○ Reaction: Converts carbohydrates into energy.
    ○ Recommendation: Aim for 1.1–1.2 mg daily
    3. Vitamin B12
    ○ Source: Meat, dairy, eggs
    ○ Reaction: Supports nerve function and red blood cell formation.
    ○ Recommendation: 2.4 mcg daily
    4. Vitamin C
    ○ Source: Oranges, strawberries, broccoli
    ○ Reaction: Boosts the immune system and promotes skin health.
    ○ Recommendation: Consume 75–90 mg daily
    5. Vitamin D
    ○ Source: Sunlight, fortified milk, fatty fish
    ○ Reaction: Strengthens bones by helping absorb calcium.
    ○ Recommendation: 15–20 mg daily
    6. Vitamin E
    ○ Source: Nuts, seeds, spinach
    ○ Reaction: Acts as an antioxidant, protecting cells.
    ○ Recommendation: 15 mg daily
    Weekly Healthy Eating Habits for Students

    1. Start the day with a nutritious breakfast, such as eggs and fruit.
    2. Carry healthy snacks like nuts or yogurt to school.
    3. Drink at least 8 glasses of water daily.
    4. Include vegetables and lean protein in lunch and dinner.
    5. Avoid sugary drinks and choose fresh juices or water.
    6. Limit junk food to once a week or less.
    7. Maintain a consistent eating schedule.

    What We Ate This Week

    Day Breakfast Lunch Dinner Snacks

    Monday Sinangag and Adobong manok and Pinakbet Mani


    egg vegetables

    Tuesday Tuyo at kamatis Bangus na inihaw at kanin Nilagang baka Saging na


    saba

    Wednesday Champorado and Tinolang manok Inihaw na Buko salad


    milk liempo

    Thursday Pandesal Kare-kare and bagoong Ginisang Puto


    monggo

    Friday Lugaw with tokwa Sinigang na baboy Paksiw na Camote cue


    isda

    Saturday Tocino and eggs Inihaw na pusit Caldereta Turon

    Sunday Longganisa and Lechon kawali and Pritong tilapia Bibingka


    sinangag ensaladang talong

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