Physical Education and Health:
Living a Healthy Lifestyle
Chapter 5
Fuel for Performance
Lesson Objectives
• To know the importance of proper
nutrition in performing physical
activities
• To know the different kinds of
nutrients
• To identify the effects of poor
nutrition
• To know the ways of improving
eating habits
The Importance of Nutrients
➢ Nutrients are important food substances that help
our body function properly. It provides energy and
facilitates growth and repair of cells.
➢ There are six types of nutrients: water, protein,
carbohydrates, fats, vitamins, and minerals. They
can be further classified into macronutrients and
micronutrients.
Essential Nutrients Table:
Macronutrients
Essential Nutrients Table:
Micronutrients
Essential Nutrients Table:
Micronutrients
What Are the Effects of
Poor Nutrition?
• Poor Performance
• Long Recovery
• Immune Suppression
• Weight Changes
Ways to Improve Eating Habits
• Writing a food diary for a number of days consisting of a list of
eating habits with the specific food eaten and the time it was
consumed. Thoughts and feelings when one decides to eat
should also be noted in the diary.
• Marking the habits in the list that might lead to overeating
(e.g., eating too fast, eating even if not hungry, always eating
dessert, and skipping meals).
• Identifying all triggers of these unhealthy eating habits and
picking a few ones that could be improved initially. The
positive habits on the list should also be recognized and serve
as encouragement to do more positive changes.
Ways to Improve Eating Habits
• Reviewing the diary and listing the signs or cues that trigger
eating other than the reason for feeling hungry. The typical
feeling at those times should also be noted. Some examples of
these are: watching, opening the refrigerator, seeing food, and
stressed after work.
• Reflecting on each sign or cue listed; how it could be avoided and
the possibility of other healthier options if they cannot be
avoided.
• Refraining from unhealthy habits while substituting them with
healthy ones. An example would be planning a healthy balanced
meal ahead of time rather than eating what is readily available.
• Sustaining the new healthy habits. Habits are formed through
time and patience. It is necessary to always review the learning
from the food diary.
Factors That Can Affect
Weight Control
• Genetic Factors and Hormones
• Environmental Factors
• The Concept of Energy Balance
Guidelines for Safe and
Nutritious Diet
• Eat food that are low in calories but provides all required
essential body nutrients such as vitamins and minerals
• Fat should be less than 30% of total calories with high
complex carbohydrates
• Variety of food to suit tastes and avoid hunger between
meals
• Compatible with lifestyle and readily available
• Diet should be lifelong and sustainable
Are There Any Risks in Taking
Supplements?
Taking supplements has its risks. The active ingredients in
supplements have strong biological effects on the body, which
might harm or worsen an individual’s health. Examples of
improper intake of supplements, which may lead to dangerous or
life-threatening consequences, are:
• combination of supplements
• supplements combined with medications
• taking supplements in replacement of prescription
medicines
• overdosage of certain supplements like vitamins A, D, and
iron
• certain supplements can be dangerous before, during, and
after surgery
