MAPEH 07: Lesson 9
NUTRITIONAL GUIDELINES
Prepared by:
Mr. Lhans Curlie M. Gatdula, LPT
“He who does not know food, cannot
understand the disease of man. Let your
food be your medicine and your
medicine be your food.”
-Hippocrates, Father of Medicine
Good nutrition provides the body with all the
nutrients it needs. Good nutrition begins with the
first dietary guideline: “Eat Variety of Food”
Vary Your Fruits and Veggies Daily
Get 2 cups of fruits and 2 ½ cups of vegetables in
your diet each day for good health. Fruits and
vegetables are rich in fibers and essential
nutrients and low calories.
Calcium for Healthy Bones
Teens need 1,300 mg or 3 cups of calcium a day.
It is important that adolescents get enough
calcium in their diet to help promote healthy and
strong bones.
Power Up with Protein
Teens need 5 – 6 oz of protein-rich food a day.
The 2010 dietary guidelines recommended that
one’s intake of nutrients be increased.
More Whole Grains
Get at least 6 oz of grains in your meal each day.
A whole grain contains the bran, germ, and
endosperm (starchy part). Grains are important
sources of energy and many nutrients, Vitamin B
and minerals needed for healthy and busy life.
Choose Healthy Fats
Limit fat intake to 25-35 percent of calories. Fat
is often associated with weight grain, but fat in
diet is also an essential nutrient. It provides the
body with energy and helps the body absorb
essential nutrients.
VITAMIN SOURCES IMPORTANCE DEFICIENCY
SYMPTOMS
A Green and Yellow Good Vision, Normal Poor Vision, Night
Vegetables, Carrots, Growth of Bones and Blindness, Kidney
Tomatoes Teeth, Healthy Skin Problems
B1 Liver, Pork, Soybeans Proper Functioning of Beriberi, Poor Appetite,
Grains Heart, Nerves, Muscles Nerve Problems
B2 Eggs, Fish, Liver, Lean Healthy Skin, and Hair, Poor Growth and
Meat, Milk, Leafy Good Vision and Vision, Hair Problems
Vegetables Growth Reproduction
C Citrus Fruits Maintaining Cells and Low Body Resistance
Tissues to Infections
D Fish Oils, Eggs, Milk Growth Strong Teeth Weak Teeth and Bones
and Bones
E Leafy Vegetables, Forming Red Blood (No Known Symptoms)
Vegetable Oil, Potatoes, Cells
Liver
K Leafy Vegetables, Blood Clotting, Healthy Hemorrhage
Liver, Potatoes Bones
A balanced diet provides the right types
and amount of food nutrients needed for
health at the recommended levels. It gives
the body the nutrition and calories it needs
to function properly. A calorie is a unit
used to measure the amount of energy in
food. Diets that contain too much sodium
or too little fiber are out of balance. Diets
that provide more calories than needed to
maintain a healthy body weight are also
out of balance.
Health Benefits of Exercise
Strengthens the heart muscle and prevents heart
diseases
Lower blood pressure, raises high-density
lipoprotein (HDL) levels or good cholesterol,
and lowers low-density lips protein (LDL) or
bad cholesterol
Reduces body fat, and prevents and controls
non-insulin dependent diabetes
Helps control weight and prevents obesity (a
major risk factor for many diseases), especially
when combined with proper diet or nutrition
Increases muscle strength and endurance
Improves flexibility and promotes bone
formation that prevents many forms of bone loss
REFERENCES:
• MAPEH 7 For Today’s Learners
Unit 2: Lesson 1 – Pages 425 – 430
Unit 2: Lesson 2 – Pages 434 - 439
