Activity 1: Check Your Nutrition Life Skills
Directions: Write YES if you practice the life skill and NO, if you do
not practice it. Be honest with your responses. Write your answer on
the space before each life skill.
I follow a balanced diet.
I maintain a healthful weight.
I eat a healthful diet.
I eat the correct servings for the food groups in
the Food Guide Pyramid.
I follow nutritional guidelines to keep me healthy.
Nutrition -is the process
of taking in food and
converting it into energy
and other vital nutrients
required for life
Healthy diet -is a diet that
maintains or improves overall health.
A healthy diet provides the body with
essential nutrition: fluid, macro
nutrients such as protein,
micronutrients such as vitamins, and
adequate fiber and food energy.
Body Mass Index-(BMI) is a
person's weight in kilograms (or
pounds) divided by the square of
height in meters (or feet). A high BMI
can indicate high body fatness. BMI
screens for weight categories that
may lead to health problems, but it
does not diagnose the body fatness
or health of an individual.
Vitamins -any of a group of
organic compounds which are
essential for normal growth
and nutrition and are required
in small quantities in the diet
because they cannot be
synthesized by the body.
Nutrients- a substance
that provides
nourishment essential
for growth and the
maintenance of life.
Yoga -is a type of exercise in
which you move your body
into various positions in order
to become more fit or flexible,
to improve your breathing,
and to relax your mind.
Meet Dietary
Needs for Rapid
Growth and
Development
PINGGANG PINOY - Daily Dietary
Recommendation for Filipino
Pinggang Pinoy” was formulated
by the Department of Health,
Department of Science and
Technology, and Food and Nutrition
Research Institute. It will give you a
better and easier understanding of
the food guide which includes a
recognizable food plate model to
convey the proper amount of food
group quantities on per-meal
sources.
PINGGANG PINOY - Daily Dietary
“Pinggang Pinoy” is comprised
Recommendation of
for Filipino
3 food groups namely Go,
Grow, and Glow food to show the
variety of food we must take to
achieve the body’s energy and
nutrition needed for Filipino adults.
The plate also shows the proportion
and the right amount of Go-foods
that are rich in carbohydrates and
fats, Grow foods that are rich in
protein, and Glow foods that contain
“Pinggang Pinoy” functions as
a graphic tool to help Filipinos
adopt healthy eating habits
during meal times by delivering
effective and well-balanced
nutrition and lifestyle.
What are dietary
needs?
Dietary needs implies that the diet as
a whole contains a mix of nutrients for
physical and mental growth,
development and maintenance, and
physical activity that are in compliance
with human physiological needs at all
stages throughout the life cycle and
according to gender and occupation.
Why are dietary needs important?
Vitamin and mineral malnutrition impact
our health and economy. Low levels of
vitamins and minerals can result in mental
impairment and central nervous system
defects in infants. Poor nutrition
contributes to many costly diseases,
including obesity, heart disease, and some
cancers.
Eating Tips and Practices
The 10 “Kumainments” are simple and easy-to-
remember guidelines that can be easily followed
by ordinary citizens to improve their nutritional
status. With messages like “Kumain ng iba’t ibang
pagkain”, “Kumain ng gulay at prutas araw-araw”,
and “Panatilihin ang tamang timbang”,
individuals are encouraged to eat the right food,
exercise regularly and pursue a healthy lifestyle in
10 easy rules.
Food Selection Based on Adolescents’
Nutritional Needs
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. You
need energy to fuel everything you do-- from playing,
making assignments, talking to your friends, watching
television, sleeping, and all your activities.
Nutrients, on the other hand, are
substances in food that your body needs to
grow, repair itself, and to supply you with
energy. If you choose the right foods to eat,
these will provide your body with the
nutrients it needs to help you look and
perform at your best. Nutritional needs vary
for each stage of life, so it is important to
eat a healthy diet through all life stages.
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 the energy
to make it through the day and to perform well in
school. When you skip meals, you might resort to
eating snacks in fast foods or “carinderias,” or
not eating at all. When you eat outside, your
choice of foods is often high in fats and sugar that
provide less nutritional value. These practices are
unhealthful and are major risk factors in
developing chronic diseases, such as heart
diseases, diabetes and even some types of
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. You
sometimes won’t eat a dish --- even if you know it
is healthful because you don’t like its taste. Most
often the desire for food or is stronger than the
need to eat. Always remember that you need to
eat foods that your body needs to support your
growing body and to prevent future health
problems.
Following certain guidelines will help you choose a
balanced and healthful diet.
1. Eat a variety of foods every day. Choosing and eating
a variety of foods each day is important in building a
healthy body.
2. Consume fish, lean meat, poultry, or dried beans.
Eating these will give you protein, vitamin B, iron, and
zinc. These foods may contain high levels of fats but
choosing lean meat and poultry without skin and limiting
the egg yolks, nuts, and seeds can help limit fat intake.
Eat more vegetables, fruits, and
root crops. Vegetables and fruits
are rich in vitamins and minerals,
and some are high in fiber. Eating
a variety of food from this group
will help you prevent chronic
diseases and will keep you
healthy.
• 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. Olive oil is the best
and healthiest oil and it's good for your health.
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.
• Do you eat the right food you need for
good health?
• Are you getting the nutrients you need
from the food you choose for your meals?
It is important to be aware of the food you
eat every day. The next activity will help
you analyze the food you have taken in a
day. It will give you a clear picture of your
daily food diet.
15 Exercise Tips
Here are 15 simple ways to make an exercise lifestyle change:
1. Start today. Go outside for a walk.
2. Take the stairs instead of the elevator.
3. Instead of driving, walk or bike to places like school or a friend's house.
4. If you have to drive, park farther away than you need to and walk the extra distance,
if it's safe to do so.
5. Vacuum your room, wash the car, or mow the lawn. It's not a chore — it's an exercise
opportunity!
6. Limit your time watching TV; using your smartphone, computer, or other devices; or
playing video games (and when you do play, try interactive games that get you
moving). Try to keep screen time to no more than 2 hours a day, not including time
spent doing homework.
7. Dance. Even in the privacy of your room, letting loose to your favorite tunes could
help you burn more than 300 calories an hour!
8. Figure out what type of exercise interests you, then give it a try! Take it slow if you've
never done it before. And if you're nervous at first, find an exercise buddy to join you.
It's usually easier to stay motivated about exercise if you do something you're
interested in.
15 Exercise Tips
Here are 15 simple ways to make an exercise lifestyle
change:
1. Start today. Go outside for a walk.
2. Take the stairs instead of the elevator.
3. Instead of driving, walk or bike to places like school or
a friend's house.
4. If you have to drive, park farther away than you need
to and walk the extra distance, if it's safe to do so.
5. Vacuum your room, wash the car, or mow the lawn. It's
not a chore — it's an exercise opportunity!
6. Limit your time watching TV; using your smartphone,
computer, or other devices; or playing video games (and when you
do play, try interactive games that get you moving). Try to keep
screen time to no more than 2 hours a day, not including time spent
doing homework.
7. Dance. Even in the privacy of your room, letting loose to your
favorite tunes could help you burn more than 300 calories an hour!
8. Figure out what type of exercise interests you, then give it a try!
Take it slow if you've never done it before. And if you're nervous at
first, find an exercise buddy to join you. It's usually easier to stay
motivated about exercise if you do something you're interested in.
9. If you get bored or lose interest easily, alternate the kinds of
activities you do so they always feel fresh.
10. Be sure to include some activity that gets your heart beating
faster, quickens your breathing, and makes you sweat.
11. Avoid the vending machine or convenience store. Try
carrot sticks, a piece of fruit, or your own homemade trail
mix instead of cookies, chips, or processed foods that tend
to be loaded with fat and calories.
12. Eat when you're hungry. If you're tempted to eat
because you're bored, that's your mind telling you to find
something else to do.
13. Eat a healthy breakfast every day.
14. Don't eat meals or snacks while watching TV because
you'll probably end up eating more than you intend to.
15. Pay attention to portion sizes. If a portion is large, cut
it in half and put half aside for later — or split it with a
friend.
