health

1. HEALTH 7: QUARTER II -
Module 2
N U T R I T I O N

2. Content Standard:
The learner demonstrates
understanding of nutrition for a
healthy life.
Performance Standard:
The learner makes inform
decisions in the choice of food to
eat.

3. DAY I
LECTURE

4. PRE-TEST

5. 1.Obese individual
should be given
poor diets.
2. You need meat for
protein.

6. 3.Cholesterol free
means ‘fat free.’
4.If you eat a diet
high in fat, you
will store more
body fat.

7. 5.Sugar is not good
for people with
diabetes.
6.Reducing salt
intake can reduce
blood pressure

8. 7.Eating fish makes
you smarter
8.Eating any amount
of bread will make
you fat.

9. 9.It is always better to
choose chicken over beef
or pork.
10. Eating whole fruits and
vegetables is preferable to
drinking fruit and
vegetable juice.

10. ACTIVITY 1

11. 1. Form groups of 6-8
members. Find words
related to our lesson
on nutrition.
2. Share with each other
what you know about
the words.

12. 3. As a group choose
several words from
the word search and
link/connect/web
them to make a
definition/concept.

13. 4. Use a definition
map to describe and
define the words
you chose and
their related ideas.

14. 5. Each map should
include branches that
answer questions about
the vocabulary word such
as, “What is it?”, “What is
it like?”, or “What are
some examples?”

15. N O I T I R T U 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

16. diet
calories nutrients
rice
eggs
milk
energy calcium
iron
food
nutrition

17. NUTRITION - the process
of absorbing nutrients from
food and processing them
in the body in order to
keep healthy or to grow

18. CALORIES/KILO-
CALORIES - units of heat
that measure the energy
used by the body and the
energy that foods supply to
the body.

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

20. ARTICLE 24 OF UN
RIGHTS OF THE
CHILD TO
NUTRITION
(Health and health services):

21. Children have the right to
good quality health care (the
best health care possible), to
safe drinking water,
nutritious food, a clean and
safe environment, and
information to help them
stay healthy.

22. Nutritional guidelines
in choosing a balanced
and healthful diet

23. 1.Eat variety of foods every
day. Choosing and eating
variety of foods each day is
important in building a
healthy body.

24. 2. Consume fish, lean meat,
poultry or dried beans. (give
you protein, vitamin B, iron
and zinc. .) Eating these will
give you protein, vitamin B,
iron and zinc.

25. 3. Eat more vegetables, fruits,
and root crops. Vegetables
and fruits are rich in vitamins
and minerals and some are
high in fiber.

26. 4. Eat foods cooked in edible/
cooking oil in your daily meals
5. Consume milk, milk
products and other calcium-
rich foods such as small fish
and dark leafy vegetables

27. 6. Use iodized salt, but
avoid excessive intake of
salty food
7. Eat clean and safe food

28. 8. For healthy lifestyle and
good nutrition, exercise
regularly, do not smoke
and avoid drinking
alcoholic beverages.

29. DAY 2
LECTURE

30. NUTRITIONAL
NEEDS OF
ADOLESCENTS

31. The growth spurt
during adolescence
creates increased
demand for energy
and nutrients

32. CALCIUM REQUIREMENT-
Ages 10-18 have calcium
requirements of 1000
milligrams per day. More
than 90 percent of bone
density develops by the time
you reach 18 years old

33. IRON REQUREMENT –
BOYS AGES 13–15 need 20
milligrams while GIRLS
AGES 13–15 need 21
milligrams daily.
IRON is important for proper
functioning of cells and for
resistance to infection

34. PROTEIN REQ’T -
BOYS, AGES 13-15,
need 71 grams of
protein daily while
GIRLS need 63 grams
daily.

35.  Protein (Body-building food) is
necessary for the growth and
development of your body, specially the
bones and muscles.
helps the body make enzymes,
antibodies and hormones.
supplies the body with energy even if
it is not your body’s main energy
source.
provides four calories per gram
Excess protein in the body is
converted to body fat.

36. CARBOHYDRATES
REQUIREMENT- Boys
AGE OF 13-14 need 2800
kilocalories (weighing 50
kilos) while 2250
kilocalories needed for
GIRLS weighing 49 kilos

37. Energy-giving food or
carbohydrates are the
starches and sugars
(bread, cereals, and in
fruits and vegetables

38.  Carbohydrates (converted to) glucose (a
simple sugar that is your body’s main
source of energy).
 Unconsumed glucose, stored in the liver
and muscles as glycogen( easily converted
store of energy: a polysaccharide found in
the liver and muscles that is easily
converted to glucose for energy);
 When energy is more needed, the glycogen
is converted back to glucose.
 Greater amount of carbohydrates intake is
stored as body fats result to being
overweight or being obese.

39. Teenagers or
athletes who
engage in vigorous
physical activities
should:

40. Drink enough water. Drink
an extra 568 ml of water 2
hours before the activity and
85.2 - 170.4 ml every 10-20
minutes during the actual
vigorous activity. Avoid
drinks with high sugar
content to avoid delay in
stomach emptying

41. Eat foods rich in iron.
Athletes should also eat
citrus fruits. fruits help
facilitate body’s absorption
of the iron in cereals,
vegetables, and other non-
meat sources. These foods
help prevent potential iron-
deficiency anemia.

42. Eat foods rich in calcium.
Female athletes, for
example, can be prone to
OSTEOPOROSIS. They must
be particularly careful to eat
foods rich in calcium to get
the recommended dietary
allowance of calcium

43. Activity 1
Can You Help?

44. Directions: Read the
situation below and
answer the questions
that follow.

45. Like all teenagers, Jose
is an active teenager. He is
a member of the school
varsity team. He is about
to compete for cham-
pionship in the division
level. His team practices
daily.

46. During practice, he
perspires heavily and
needs to drink water
very often. After his
morning practice, he
usually feels hungry
during lunch time.

47. 1. Suggest a menu for his
lunch that will give Jose
the nutrients he needs as
an active teenager.
2. Suggest foods to replace
the potassium, sodium,
and calcium lost due to
too much sweating.

48. ASSIGNMENT: Prepare
an advocacy material
like a song/rap to send a
message about eating
the required amount of
vegetables, fruits and
milk daily.

49. Presentation of output
Your presentation will be
assessed based on the
following criteria:
1. Clarity of the message
2. Correctness of
information
3. Message impact

50. Eating Disorders
Check Your Eating Behavior
Directions: Put a check before
each number if the behavior
relates to you and put an X if not.

51. 2. I eat even if I am full when I
see food.
3. I usually eat hurriedly in large
amount.
4. I feel out of control when
you’re eating.
5. I feel ashamed and disgusted
after eating.
1. I eat secretly inside my room.

52. 6. I hide and stock food to eat
later in secret.
7. I feel relieve from stress or
tension when eating.
8. I never feel satisfied, no
matter how much I eat.

53. 9. I eat normally with others but
overeat when alone.
10. I eat continuously throughout
the day, with no planned
mealtimes.

54. Answer the following questions:
• How many did you check?
• If you have checked all or
some of the items above,
what
eating disorder do you have?

55. EATING
DISORDERS

56. Types of Eating Disorders
Anorexia Nervosa
Bulimia Nervosa
Binge Eating
Pica

57. Anorexia nervosa is a
complex eating
disorder with three
key features:
 refusal to maintain a
healthy body weight
 an intense fear of gaining
weight
 a distorted body image

58. Types of Anorexia
Nervosa
1. restricting type
- weight loss is achieved by restricting
calories (following drastic diets, fasting,
and exercising to excess).
2. purging type
- weight loss is achieved by vomiting or
using laxatives and diuretics

59. 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. It is a
psychological disorder with physical and
emotional consequences. Those
experiencing this eating disorder see
themselves as fat even if they are not.
Their fear of being overweight is too
strong.

61. Some warning signs and symptoms
of anorexia nervosa:
Dry skin
Fainting
Brittle hair
Dehydration
Loss of body fat
Irregular heartbeat
Loss of menstruation
Wasting away of muscle tissue

62. 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 meal
time .
They may shift the food around on
their plate just to pretend they are
eating.

63. Bulimia
Nervosa

64. Diagnostic Criteria:
 Recurrent episode of binge eating.
 Regular methods of preventing weight gain.
(self-induced vomiting, taking
laxatives or diuretics, compulsive over-exercise,
or strict dieting)
 A minimum of two binge eating episodes per
week for at least three months.
 Persistent over-concern with body shape and
weight.

65. Symptoms of Bulimia Nervosa
 Weight yoyo’s but is in the normal
weight range.
 Imbalance of minerals in blood (low
potassium and calcium).Vital
substances are lost when vomiting
which may affect the heart.
 Kidney problems and dehydration may
result due to vomiting and use of
laxatives.
 Guilt and shame about behavior they
cannot control.

66. 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

67. When bulimia is a problem, the following
intervention will help you:
Avoid skipping meals.
Eat more high –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.

72. BINGE
EATING
 eating large amount of
food than normal in a
short period of time &
feeling a lack of control
while eating

74. Try the following strategies to stop binge eating:
Cope with stress. Find alternative ways to
handle stress and other feelings without food. You
can do exercises, meditation, or simple breathing
exercises.
Take three regular meals and choose healthy
snacks. Do not skip meals as this often leads to
binge eating later in the day. Take your breakfast,
then have a balanced lunch and dinner on
scheduled mealtime. If you will take a snack in
between, be sure to choose healthy snacks.
Stay away from temptation. Do not store junk
food and other
unhealthy snacks in your refrigerator or cabinet.

75. Stop dieting. Depriving yourself of food will just
trigger food craving and you will have the urge to
overeat. What you can do is to focus on eating
nutritious foods in moderation. Avoid being
uncomfortably full.
Avoid dullness/boredom. Try to do something
worthwhile instead of snacking. You can read, do
gardening, paint, bike, walk, and other hobbies.
Do some exercises. Exercise this will not only help
you lose weight but will reduce stress as well. It gives
a natural mood-boosting effect that will help you stop
that emotional eating practice.
Have enough sleep. Instead of eating when you
are tired, it is better to take a nap or sleep earlier to
boost your energy.

76. Know your body. You must know when you
are physically hungry. If you have just eaten
and feel like eating again, just ignore it. It is just
emotional hunger.
Note the food you eat. Recording the food
you eat, the time, quantity, and the feeling
while eating will help you see the pattern. Do
you overeat when you feel stressed, upset,
hurt or angry? You will see the connection
between your mood and binge eating.
Get help. Build a solid support network such
as with your family, friends, or join a support
group. You can also seek medical help.

80. Health Problems Brought About by Obesity
Due to Binge Eating
Several health problems may occur when you
are obese, such as:
Stroke
Osteoarthritis
Type 2 diabetes
Heart disease
High cholesterol
Gallbladder problem
High blood pressure
Joint and muscle pain
Risk of having a certain type of cancer

81. PICA EATING
DISORDER
Eating or licking non-
food items or food
with no nutritive
value.

82. Pica eating disorder

88. Thank You
and
God
Bless !