TEACHING GUIDE

Health Grade 7

Module 2: EATING RIGHT FOR A HEALTHY LIFE

Key Stage Standard Grades 7-10: The learner demonstrates understanding of key concepts of health in
achieving, sustaining and promoting wellness to ensure good quality of life for the individual, the family, and
the larger community.

Grade Level Standard: The learner demonstrates understanding of growth and development, nutrition,
prevention and control of communicable diseases and community and environmental health and their impact
on fitness and health.

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.

Time Allotment: 60 minutes/week

EATING RIGHT FOR HEALTHY LIFE

Overview

This module highlights the importance of proper nutrition for a healthy life. It also focuses on the need
to develop proper food choices based on nutritional needs of adolescents and following the Food Pyramid
Guide and the nutritional guidelines for Filipino adolescents to maintain health. In addition, nutritional
problems of adolescents are also discussed-- their signs and symptoms, prevention and control.

In addition, students will be exposed to activities that will help them develop/practice different life
skills, such as critical thinking and decision making skills in selecting food to eat.

This Module has 3 lessons that will be taken in 10 meetings of 60 minutes per week.

Day 1

Motivation:

Call the students’ attention to the pictures of the different food groups.

Ask: Which of these foods do you usually eat?

Are these healthy foods?

Why do you say so?

What do you think will you learn in this module?

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LESSON 1: HEALTHFUL EATING GUIDELINES

Objectives:

At the end of the lesson the student should be able to:

1. Follow the appropriate nutritional guidelines for healthy eating

explain the need to select food based on the nutritional needs of adolescents

Content:

Nutritional Guidelines
- Food selection based on adolescent’s nutritional needs
Background Information for Teachers

Nutrient requirement of Adolescents

The unique growth that takes place in adolescence demands for an increased need for energy and
nutrients. Adolescents’ total nutrient needs are higher than at any other time in their lifecycle. Nutrition and
physical growth are integrally related; optimal nutrition is necessary for achieving full growth potential. Failure
to have an adequate diet at this stage can result in delayed sexual maturation and can slow down linear
growth.
Nutrition at this stage is important to help prevent adult diet-related chronic diseases, such as
cardiovascular disease, cancer, and osteoporosis. Before puberty, nutrient needs of boys and girls are the
same. But during puberty, body composition and biologic changes (e.g., menarche) appear which affect
gender-specific nutrient needs. Their nutrient needs increase sharply during adolescence. At the peak of the
adolescent growth spurt, the nutritional requirements may be twice as high as those of the remaining period
of adolescence.
Healthful Eating

Healthful eating can give us the chance to live longer and prevent lifestyle diseases. Following healthful
eating guidelines will promote good health through proper nutrition. It is a simple message on what foods and
food components are necessary for an adequate and balanced diet. Desirable food and nutrition practices and
habits are encouraged.
Fatty foods, saturated fat and cholesterol can raise blood pressure and weight. The risk of adult
diabetes increases when one is obese. These factors increase the risk of heart disease. Cholesterol in the diet,
if not too much is harmless, but too much of it increases its level in the blood stream. Foods of animal origin
such as meat, poultry, shellfish, shellfish, eggs, and dairy products contain cholesterol. Egg yolk and organ
meat contain cholesterol the most. Egg white does not contain cholesterol and fat. When we add only the egg
white in preparing our dishes we avoid the cholesterol content of egg yolk. The recommended amount of
dietary cholesterol is 300mg daily. Remember, the main factor in increasing the blood cholesterol levels is not
eating excess cholesterol. It is consuming too much of the long chain saturated fat found in animal fat. We
should encourage and teach our students to limit the intake of solid fats (major sources of saturated and
transfatty acids), cholesterol, sodium, added sugars, and refined grains.
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 Transfatty acids are unhealthy forms of fatty acids. It is processed through the chemical process of
hydrogenation of oils. This process solidifies liquid oils and it also increases the shelf life and flavor stability of
oils, and even the foods that contain transfatty acids. These are commonly found in some margarines, cookies,
vegetable shortenings, crackers, and snack foods like French fries.
Transfat is worse as this increases bad cholesterol that puts us at risk of having a stroke and coronary
artery heart disease. Remember, polyunsaturated fats found in vegetables are good; they lower our
cholesterol, but saturated fats are bad for us.
If we want to set a fat gram limit daily for our weight loss program, we can record what we eat and
note the fat gram content. Some foods are low in fat, such as whole wheat bread, rice and pasta. Fish,
shellfish, and skinless chicken are low in fat. Baked or boiled potatoes, a generous amount of vegetables, and
fruits are fat-free.
Another thing that we must be aware of is our sodium/salt intake. Too much salt intake can lead to
high blood pressure. It is necessary that we prevent this as high blood pressure may lead to stroke, heart
disease, and kidney disease. Early in life children and adolescents must regulate their salt intake.
Instant noodles, chips, “chicharon,” canned foods, and processed meats, such as hotdog, ham, and
bacon contain large amounts of sodium. Children and adolescents must be aware of this.
Remind your students to eat right. The following reminders will guide them:

drink enough water

make a healthy choice
know the servings needed
use the Food Guide Pyramid
be aware and careful of the fat contained in food

Day 2

Activity 1: Activity: Word Search (20 mins.)

Materials needed: Manila paper or brown paper, Marking pen

Let the students answer Word Search individually then as groups of 8.

Nutrition
Nutrient
Calories
Diet
Foods
Rice
Iron
Calcium
Energy
Egg
Milk

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 Let the students work on the definition map. Ensure that the groups work on different words in
preparing their definition map. Have the groups present their definition maps to the class.

Activity 2: Check Your Daily Food Diet (10 mins.)

Answer to this activity may vary. This activity allows students to evaluate the foods they eat and decide
on what to do after becoming aware of their food choices. It also teaches them to develop self-monitoring,
self- awareness, and decision-making skills. Call on students to share their answer to the questions.

1. Did you eat meals regularly?

2. What did you discover about the food you ate?
3. Where do you usually eat your meals?
4. Were you able to follow most of the nutritional guidelines?
5. Which guidelines were you not able to follow?
6. What do you plan to do now?
7. Will it help? How?

Evaluate their answer based on the following criteria:

appropriateness of the plan

practicality of the plan
correctness of their concepts about right food choices and balanced and safe diet

Activity 3: Check Your Nutrition Life Skills (10 mins)

Answers to this activity may vary. Remind the students that these life skills must be developed to help
them maintain good nutrition habits/practices.

Activity 4: Can You Help? (20 mins.)

Tell the students to read “Nutritional Needs of Adolescents.” In this activity the students analyze the
situation and answer the questions based on what they have learned from the text.

Answer Key:
1. Answers will vary.
2. Jose can replace the potassium lost in his body by eating vegetables, cereals, meat, dried fruits, and
milk.

Assignment: Give them the assignment. Ask them to do Activity 5.

This activity can be given as an individual or group assignment to be presented on the next meeting. It
will give students the opportunity to correlate and apply the skills learned in other learning areas. This will
help them develop verbal and non-verbal communication in advocating something and their interpersonal
relationship by working with a group.
Guide the students in their output by giving them the criteria in assessing their individual or group
work. Their presentation can be assessed based on the following criteria:
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 Clarity of the message
Accuracy of information
Message impact
Day 3

Activity 5: Let’s Advocate Healthy Eating! (45 mins.)

Have the students/groups present their work. After each presentation, have the class evaluate using
the criteria or groups can be assigned to take turns being evaluators.

Sum Up (15 mins.)

Answers will vary depending on students’ understanding, personal choices, attitudes and beliefs. Lead
them to the concept of a balanced diet and healthy eating as they answer the Sum Up.

Tell the students to complete the unfinished statements.

Have the students share and explain their answers.

Enrichment Activity

This activity will provide additional information to students and will expose them to other learning
materials, such as ICT. Suggest books they can use in the library for additional reading. Visit the suggested
website first so that you will be ready to answer any possible questions of students. Visit the following
websites: http://fnri.dost.gov.ph/index.ph Nutritional guidelines for Filipinos

LESSON 2: THE FOOD GUIDE PYRAMID FOR A HEALTHY LIFE

Objectives:

At the end of the lesson the student should be able to:

1. follow the Food Guide Pyramid for adolescents in choosing food to eat
2. discuss the importance of following the nutritional guidelines appropriate for Filipino adolescents

Content:

The Food Guide Pyramid

Nutritional Guidelines for Filipinos appropriate during puberty

Background Information for Teachers

The Food Guide Pyramid is a useful tool for making healthful choices each day. Eating the proper daily
serving from each food group will help one achieve a balanced diet.
Remember that there are several factors to consider in consuming the recommended number of
servings in the Food Guide Pyramid:
Person’s lifestyle
Activities the person engages in daily
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 Person’s present weight whether she/he is trying to gain/lose weight
The daily intake of one cannot be applied to everyone if the above factors will be considered. It
depends on a person's lifestyle and how much exercise she/he is involved in every day. If a person is trying to
gain weight then she/he should consume the highest amounts of recommended servings; if a person is trying
to lose weight then she/he should aim for the lowest recommended servings per day.
The Food Guide Pyramid is very useful in helping us balance the food we eat every meal. It guides us in
the preparation of balanced meals for our family or to include serving of foods from different food groups. It is
important to eat a variety of foods from each food group because foods within the same group have different
combinations of nutrients. For example, some fruits, such as guava and oranges are good sources of Vitamin
C, while papaya and “chesa” are good sources of vitamin A, so eating different fruits from this food group is
good.
How many servings of each food group per day should a person consume?

Day 4

Something to Ponder On

Tell the students to read the text and afterwards do Activity 1.

Activity 1: Am I Eating the Right Food? (20 mins.)

This activity will help students assess their eating habits/practices and their food preferences/choices.
The will be given the opportunity to analyze their food intake according to the different food groups in the
Food Guide Pyramid.

Questions to answer:
1. What do you observe about your food intake?
2. Which food group do you have most in your list?
3. Which food group do you have less in your list?
4. Why did you choose those foods?

Answers:

The answer to this activity may vary depending upon the students’ food intake and choices.

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Activity 2: Canteen Visit (25 mins.)

Group the students with 6-8 members in a group. Set standards for the canteen visit and have the
leaders take responsibility for the behavior of their group members. The actual visit should last for 10-15
minutes or this can be assigned to the students, then have a class discussion of their observation at the next
meeting.

This activity will give students actual experience to observe their schoolmates in the school canteen.
They will become observant and aware of the foods being served in the canteen. They can apply what they
have learned in evaluating foods whether nutritious and not nutritious.

Questions to answer:

To what food groups do most of the foods belong?

Does the canteen serve nutritious food?
Do they serve less nutritious foods such as chips, carbonated beverages and “artificial” fruit juices?
Are the foods appropriate to students’ dietary needs?
What foods do students mostly buy?
Are they choosy in selecting their lunch/snacks?
Do students eat hurriedly?

Class discussion of their observation This can be done inside the classroom already.

Write your observation/recommendation by finishing the following:

Our school canteen__________________________________________

Most of the students’ eat______________________________________
I suggest that our school canteen_______________________________
I recommend that students____________________________________

Answer Key

The answer to this activity may vary depending upon the students’ observations and
recommendations.

Activity 3: A Healthy Meal for Me (10 mins.)

This activity will give students opportunity to show their understanding of the lesson by preparing a
healthy meal based on their needs using the Food Guide Pyramid. Use rubrics to assess the students’ output.

Sum Up (10 mins.)

This activity will help students to present their understanding of the important concepts through the
use of a graphic organizer. No specific organizer is recommended; let the students express their creativity in
connecting the ideas/concepts they have learned. They can also make sentences and form a paragraph using
the words/phrases given.
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Enrichment Activities

1. To learn more about Food Guide Pyramid you can visit this website – http://www.the-food-guide-
pyrami. This enrichment activity will give students additional information about the topic.

2. Fact or Fallacy?

A Healthful Diet

Give this as an assignment so the students can prepare for it.

Let the students prepare this activity in groups of 6 to 8.
Directions: Choose foods from the Food Guide Pyramid. Show what kinds of food you need every day
and the number of servings you need from each food group.

(40 points) 1. Cut out pictures of different kinds of foods. Show the correct number of servings you need from
each food group. For example cut out 6 to 11 pictures of foods from the bread, cereals, rice, root crops, and
noodles group.
(20 points) 2. Draw a big paper plate on construction paper. Paste the cut-out foods on the plate.
(20 points) 3. Write one way your body uses food from each food group.
(20 points) 4. Use proper grammar.
(100 points) 5. Total points

Day 5

Activity: A Healthful Diet (60 mins.)

1. Have the students exhibit their work

2. When everybody is finished, have a Gallery Walk to enable everyone to view all the exhibits.

3. One student from each group should stay beside their exhibit to explain their work as the viewers
stay in their area.

LESSON 3: DO YOU EAT RIGHT?

Objectives:

At the end of the lesson the student should be able to:

1. Discuss the nutritional problems among adolescents.

Analyze the current nutritional status of Filipino adolescents.

Describe the signs and symptoms, prevention, and control of malnutrition (underweight and
overweight) and micro-nutrient deficiencies.

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 Explain the characteristics, signs and symptoms, prevention and control of eating disorders
(anorexia nervosa, bulimia nervosa, compulsive eating disorders).

Content:

Nutritional Problems of Adolescents

Malnutrition
o Underweight
o Overweight
Micro-nutrient deficiencies
Eating disorders
o Anorexia nervosa
o Bulimia nervosa
o Compulsive eating disorder

Background Information for Teachers

Our body is like a computer system. It can calculate the calories you eat and burn. Your body can either
burn or store the food calories you eat.
Calorie, what is it? It is energy, or fuel that you need to run your body like a virus- free computer
machine.
The calories in food provide a measure of the energy content of the food. The number of calories that
you need depends on the size of your body and your level of activity. A large person requires more calories
than a small person, an active person requires more calories than a sedentary person, and men require more
calories than women. Every calorie you eat must be burned off. If you eat too many calories and you are not
active, what will happen to the excess calories? It will end up as fat in your tummy, thighs, butt, and other
places in your body where it is unwanted. If you eat as many as you burn off, it is not a problem. You can
maintain your weight. If you are engaged in regular exercise and eat a healthy balanced meal, you burn more
calories than you take in daily and you will be on your path towards losing weight.
Remember that the amount of energy you put into your body (food calories) and the amount of energy
you burn off through your regular physical activity should be balanced to maintain or manage your weight.
Malnutrition can be being underweight, overweight and also suffering from micronutrient malnutrition
for this lesson. The most common cases of micronutrient malnutrition all over the world are Vitamin A
deficiency (VAD), iron deficiency anemia, and Iodine deficiency disorder (IDD). Strategies that the government
can implement to stem these micronutrient deficiencies are advocacy food-based strategies that include
taking micronutrient-rich foods; food fortification; supplementation; and global public health and other
disease control measures. Food-based strategies, which include food production, dietary diversification and
food fortification, are the most sustainable approaches to increasing the micronutrient status of populations.
These approaches not only prevent micronutrient deficiency problems but also contribute to general
malnutrition prevention.

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Day 6

Something to Ponder

Tell the students to read the text.

Activity 1: How’re My Eating Habits and Practices ( 10 mins.)

This activity makes students aware of their eating habits/practices. It will reveal some of the common
reasons why some adolescents have malnutrition problems. Through this activity students will be able to
critically analyze their eating habits and practices. This will help them make responsible decisions to improve
these.

Answer to this activity varies as students have different eating habits/practices.

Questions:
What can you say about the results of your answer to this activity?
Do they reveal something negative about your eating habits and practices?
Ask some of your classmates if they have similar answers

Activity 2: Let’s Do an Eating Habit Survey (20 mins.)

This activity makes students aware of their eating habits/practices. It will reveal some of the common
reasons why some adolescents have malnutrition problems. Through this activity students will be able to
critically analyze their eating habits and practices. This will help them make responsible decision to improve
these.

Answer to this activity varies as students have different eating habits/practices.

Survey Presentation (30 mins.)

Present the results of the 6th National Nutrition Survey for Filipino adolescents.
Ask the students to get the salient information about the nutritional status of Filipino adolescents.
Ask the students to analyze the data gathered.
Ask them to write generalizations out of the data presented.

DAY 7

Activity 3: Internet Detectives (10 mins.)

Assignment: Give the instructions for the research and preparation of the presentation to the whole
class the following meeting.

Activity 4: GO’s and NGO’s: Our Partners

This can be a group assignment for the students to research about this topic. Assign a different
GO/NGO to every group.

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 1. Department of Education
2. Department of Health
3. Department of Social Welfare and Development
4. Department of Science and Technology
5. Department of Agriculture and Natural Resources
6. Food and Nutrition Research Council
7. Etc.

Presentation of the research will be 5 minutes per group. Evaluate the group’s presentations using
rubric.

Activity 5: Check Your Eating Practice (20 mins.)

This activity will reveal different eating disorders of adolescents. It will also make students aware of
unhealthy eating practices.

Answer to this activity varies

Answer the following questions after the activity.

How do you find your eating practice?
What do you plan to do with what you discovered about your eating practice?

Answer to this activity varies as students have different eating practices.

Activity 6: What’s this Disorder? (20 mins.)

This activity will develop critical thinking skills of students as they analyze the situation.

Questions to answer:

What eating disorder does Josie has?

What can you suggest to Josie so she can overcome her problem?
What are the dangers if this problem is not corrected?

Answers:

What eating disorder does Josie have?

Bulimia
What can you suggest to Josie to overcome this problem?
Undergo psychological and nutritional counseling and medical diagnosis.
What are the dangers if this problem is not corrected?
Damage the heart due to starvation.
Damage the tooth enamel and injure the mouth and throat due to stomach acids coming out
caused by frequent vomiting

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 Overeating can cause the stomach to enlarge and vomiting can cause the stomach to rapture.
Damage your kidney due laxative abuse
Vomiting and laxative abuse can lead to dehydration and serious malnutrition.

Play Acting (15 mins.)

Play act as a group persons with different eating disorders and have the class guess what is being
depicted.

DAY 8

Group presentations on Activities 3 and 4.

DAY 9

Food Facts and Fallacies (30 mins.)

1. Presentation of the students’ assignment about Food Facts and Fallacies

2. Class discussion on Food Facts and Fallacies

This activity will correct misconceptions about foods and other related issues.

1. Extra virgin olive oil is the best oil.

Both FACT and FALLACY
Facts:
Olive oil, sunflower oil, nut oils, linseed oil etc., are healthier for you.

It is one of the healthiest forms of oil available and it contains the omega-6 essential fat which is very
important for your cellular and cardiovascular health.

What is sad about it is that, all fats and oils are still a high energy food, and contribute to weight gain

2. Obese individual should be given poor diets.

Fallacy
Facts:
Poor diet will deprive their body of food elements needed for proper body functioning.

3. You need meat for protein.

Fallacy
Facts:
There are proteins that are even more superior to the protein from meat and can be obtained from
vegetables such as soy beans, potatoes and green vegetables and some nuts such as cashews and almonds.
We have been made to believe that potatoes are a pure source of starch but these are also good source of
large amount of complete protein similar to the protein in eggs.

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 4. Cholesterol free means ‘fat free.’
Fallacy
Facts:
Cholesterol is made by our body from dietary fat. Cholesterol free products may not contain the fat
molecules we call cholesterol but it may have hundreds of other types of fats.
You have to read the label carefully as poor nutrients are often added to improve the taste such as
sugar and salt.

5. ‘Fat free’ is ‘calorie free’

Fallacy
Facts:
This means there is no or minimal fat in the product but there are added nutrients like sugar with high
energy value. It is important to read the Nutrition Information Panel on the pack of the products.

6. If you eat a diet high in fat, you will store more body fat.
Fact
Facts:
Fat is stored easily as body fat than other nutrients. It is already in the right form for storage

7. Carbohydrates are not good to eat after 4PM as they promote weight gain.
Fallacy
Facts:
Carbohydrate foods are low in energy compared to fat, what you add to these may promote weight
gain such as creamy sauce, spreads on bread, oily fried rice and others.
Weight management is more about your total energy intake versus energy used.

8. Sugar is not good for people with diabetes.

Both Fact and Fallacy
Facts:
High Glycemic Index foods have quick and large effect on blood sugar levels. Low GI foods have a
more sustained effect on blood sugar levels and energy.
GI in white sugar is moderate, it is not the worse but you have to be careful with the hidden sugar in
the foods. You can check it by reading the Food Nutrition Labels and ingredient lists.
Remember, at content, balance of nutrients and GI is more important than ‘sugar’

9. Reducing salt intake can reduce blood pressure

Fact
Facts:
Reducing the salt in the diet can help to lower blood pressure but losing weight will have a greater
effect on blood pressure.
Eating more fruits, vegetables and increasing fiber intake is also advisable

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 10. Eating fish makes you smarter.
Fact
Facts:
Fish oil contains omega-3 fats that are found essential for proper brain function. It is really smarter to
eat more fish.

Have the students share their Nutrition FACT or FALLACY question

Sum Up (30 mins.)

Let the students get something from their belongings that will symbolize their most important learning
from the lesson and share this in class.

Culminating Activity

At the end of the quarter let the students showcase what they have learned by preparing an exhibit of
posters, slogan and pictures of food groups.

They can also prepare a puppet show using nutrition concepts learned. Prepare and display different
meals for active adolescents using the Food Guide Pyramid and the healthful eating guidelines.

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LEARNERS’ GUIDE
LESSON 1: HEALTHFUL EATING GUIDELINES
Lesson Targets:
Follow the appropriate nutritional guidelines for healthful eating
Explain the need to select food based on the nutritional needs of adolescents
Something to Ponder On
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 are 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
cancer.
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.

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

Teenagers’ active life

Now, knowing some facts about the importance of nutrition, think about these questions.
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.

Activity 1: Word Search

Work individually and find words related to our lesson on nutrition.

Word Search

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 1. Form groups of 6-8 members.
2. Share with each other what you know about the words.
3. As a group choose several words from the word search and link/connect/web them to make
definition/concept.
4. Use a definition map to describe and define the words you chose and their related ideas.
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?”

Activity 2: Check Your Daily Food Diet

Directions: List down all the foods and drinks you had for breakfast, snacks, lunch, and dinner
yesterday. Indicate also where you ate your meal in the column for source. Study your list and check
if you followed the nutritional guidelines for a balanced diet

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 .

Answer the following questions:

1. Did you eat meals regularly?
2. What did you discover about the food you ate?
3. Where do you usually eat your meals?
4. Were you able to follow most of the nutritional guidelines?
5. Which guidelines were you not able to follow?
6. What do you plan to do now?
7. Will it help? How?
Since you are already responsible and can make decisions for your own food choices, make
the best choice and decision for your health. There is a variety of food available. Select those that will
provide the best nutrients you need for proper growth, development and health. This is important for
your lifelong wellness.

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 Poor meals due to poor selection of food, eating foods high in fats at fast food centers, eating
processed foods, and eating hurried meals at home and school may lead to some health problems, if
not corrected. Studies show also that most of an adolescent’s diet needs attention due to the
following findings:
Protein consumption is higher than needed.
Carbohydrates, fruits, and vegetables intake is too high.
Fat intake is much too high.
Calcium intake is below what is recommended daily.
You should follow the nutritional guidelines for a healthful diet. You should know how many
servings from each food group daily are recommended. The Food Guide Pyramid will help you. The
number of servings recommended for an individual depends on her/his age, size, sex, and the activity
she/he engages in. For good health, all age groups must eat at least the lowest number of servings
from each of the food groups every day. This is in order to meet the daily requirements of vitamins,
minerals, protein, fibers, and carbohydrates.

Activity 3: 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.

How many did you check? If you have five checks, it means you are really following good
nutrition habits. If you did not check some of the items, you need to review your habits and practices
related to nutrition. Your health may suffer later if you continue to have poor food choices and poor
eating habits.

Nutritional Needs of Adolescents

The growth spurt during adolescence creates increased demand for energy and nutrients. As
an adolescent, your total nutrient needs are higher at this stage than at any other stage in your
lifecycle. It only shows that nutrition and physical growth are essentially related; optimal nutrition is a
requisite for achieving your full growth potential.
Due to your rapid growth and development at his stage, you have a greater need for certain
nutrients, such as calcium, iron, protein, and energy foods. For bone development, you need extra
calcium. It is likewise needed for the regulation of vital body functions, such as blood clotting, heart
19
muscle contraction and relaxation, transmission of nerve impulse, and activation of some enzymes.
Eating a balanced diet helps in building bone mass that will lessen your chance of developing
osteoporosis in later life. Remember, more than 90 percent of bone density develops by the time you
reach 18 years old. Adolescents, ages 10-18 have calcium requirements of 1000 milligrams per
day.You can get calcium from dairy products, leafy vegetables, canned fish with soft edible bones,
and tofu. It is important to include any of these foods in your daily
diet.
Teenage boys and girls have high demands of iron due to growth spurt. The onset of
menstruation among girls also increases the need for iron. Boys 13–15 years of age need 20
milligrams while girls need 21 milligrams daily. Do you know that iron from meat is better absorbed by
the body than iron from plant sources? You can improve the absorption of iron from plants by eating
fruits or drinking fruit juices that contain vitamin C. Iron is important for proper functioning of cells and
for resistance to infection.
Due to your accelerated growth and development, you need bodybuilding food. Boys, ages 13-
15, need 71 grams of protein daily while girls need 63 grams daily. Body-building food is protein-rich
necessary for the growth and development of your body, specially your bones and muscles.
Throughout your life your body replaces damaged or worn-out cells by making new ones. Protein rich
food helps the body repair itself. Protein also helps the body make enzymes, antibodies and
hormones. Protein also supplies the body with energy even if it is not your body’s main energy
source. Protein provides four calories per gram and excess protein in the body is converted to body
fat. Animal products, such as meat, fish, poultry, eggs, milk, cheese, soybeans are good sources of
complete protein. Remember, consume only the required amount of protein your body needs daily.
An increase in the physical activities of adolescents requires more energy food. Energy-giving
food or carbohydrates are the starches and sugars found primarily in bread, cereals, and in fruits and
vegetables. In general, boys need more energy than girls due to the physical activities most of them
engage in. Boys at the age of 13-14 need 2800 kilocalories for boys weighing 50 kilos while 2250
kilocalories are needed for girls weighing 49 kilos.

Your body uses energy from carbohydrates to perform every task you do. All carbohydrates
are converted by your body to glucose, a simple sugar that is your body’s main source of energy. If
your body does not consume glucose right away, it is stored in the liver and muscles as glycogen.
When you need more energy, the glycogen is converted back to glucose. In cases when you take
more carbohydrates than your body can consume, it is stored as body fats. Stored fats in the body

20
may result to being overweight or being obese. Obesity must be avoided because this is a major risk
factor to several chronic diseases, such as heart disease, diabetes, and some types of cancer.
You need fiber or roughage, indigestible complex carbohydrates found in the tough parts of
vegetables, fruits and whole grains. Fiber helps move waste through the digestive system. It prevents
constipation and other intestinal problems, and reduces your risk of heart diseases. Some types of
fiber help control diabetes by reducing blood glucose levels. To stay healthy, you have to eat 20-35
grams of fibers daily.
Remember that there is a strong relationship between what you eat and your health, not only today
but in the future as well. Proper nutrition also helps prevent diet-related chronic diseases in the future,
such as cardiovascular disease, cancer, and osteoporosis. It is important for you to select a well-
balanced diet always

Teenagers involved in active sports

21
 As active adolescents you need more energy food. A person doing high level activities requires
more energy. If you are very active, you need to eat a variety of food. Eat only in amounts that your
body needs or that matches your growth and activity level.
You usually engage in physical activities like sports. During these activities wherein you
perspire a lot, you lose some sodium. Usually the salt in your diet replaces the salt lost. Excessive
perspiration during strenuous physical activities removes the potassium, sodium, and calcium from
your body. You can replace these by eating foods, such as vegetables, cereals, meat, dried fruits,
and milk.
Exercise can also increase your body’s need for thiamine, riboflavin, and niacin. You need
these vitamins for the release and use of energy when you are exercising or doing activities. You can
get these from foods, such as meat, fish, beans, milk, cheese, poultry and eggs.
Teenagers or athletes who engage in vigorous physical activities should take into
consideration certain dietary precautions to ensure good health.
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.
Eat foods rich in iron. Athletes should also eat citrus fruits. Citrus 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.
Eat foods rich in calcium. Female athletes, for example, can be prone to osteoporosis
(weakening of the bones as a result of loss of calcium). They must be particularly careful to eat foods
rich in calcium to get the recommended dietary allowance of calcium.

Your daily diet should be selected carefully. The nutritional guidelines for adolescents will
make it easy for you to choose a balanced diet. You need different nutrients to be sure that your body
functions properly. You also need body-building foods due to your accelerated growth and
development. Your active life also requires more energy foods.

Activity 4: Can You Help?

Directions: Read the situation below and answer the questions that follow.
Like all teenagers, Jose is an active teenager. He is a member of the school varsity team.
He is about to compete for championship in the division level. His team practices daily. . During
practice, he perspires heavily and needs to drink water very often. After his morning practice, he
usually feels hungry during lunch time.

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.
You can influence others to develop a healthy eating habit through different strategies. Help
promote healthier eating among your family members, friends, and schoolmates through your
advocacy materials.

22
Assignment:

Activity 5: Let’s Advocate Healthy Eating!

Directions: Prepare an advocacy material like a poster/slogan/poem/song/rap to send a message

about eating the required amount of vegetables, fruits and milk daily.

Create a group for the presentation of your advocacy materials to the class or
have an exhibit of all your output.
Your presentation will be assessed based on the following criteria:
Clarity of the message
Correctness of information
Message impact
Sum Up
Complete the following unfinished statements:
1. I discovered that my eating habit is ___________________________.
2. I am aware that ___________________________________________.
3. As an adolescent, I need to eat _______________________________.
4. I will encourage my family and friends to eat___________________.
5. From now on I will ________________________________________.
Enrichment Activity
Directions: Read more about nutritional guidelines for adolescents in a
Health or nutrition book recently published. You can also visit the following websites:
http://fnri.dost.gov.ph/index.ph
Nutritional guidelines for Filipinos

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 LESSON 2: THE FOOD GUIDE PYRAMID FOR A HEALTHY LIFE

Lesson Targets:

Follow the Food Guide Pyramid for adolescents

Discuss the importance of following the nutritional guidelines appropriate for Filipino
adolescents

Something to Ponder On

The Food Guide Pyramid will guide you on how many servings from each food group is
recommended daily. There are six food groups in the Food Guide Pyramid. The serving requirements
of each individual depend on age, sex, size, and activity level. Each day, we need to eat at least the
lowest serving from each of the food groups. This is to meet the daily requirements of vitamins,
minerals, protein, fiber, and carbohydrates of an individual. We all need to eat a balanced diet every
day. This includes servings of foods from different food groups in the Food Guide Pyramid. This guide
suggests that we consume--
food from the fats, oil and sweet group sparingly.
at least 1 glass a day of food from the milk and milk products group.
2 and ½ servings daily of food from the meat, poultry, dry beans, eggs, and nuts group.
1 egg a day (for teenagers).
3 servings of food from the vegetable group daily (for teenagers).
3 servings of fruits daily.
the greatest number of servings, which is 6-8 servings, of bread, cereal, rice, root crops and
noodles.

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 For you to grow and develop to the fullest and to improve your nutritional status, it is important
to follow healthy eating guidelines such as:
Eat a variety of foods daily.

Maintain a healthy weight.


Eat foods that are low in fat, saturated fat, and cholesterol.

To lower the risk of heart diseases, avoid too much cholesterol in your diet.

Consume milk, milk products and other calcium-rich foods, such as small fish & dark green
leafy vegetables daily.

Eat plenty of vegetables, fruits, root crops, and grain products.

Use sugar in moderation.

o Eating too much sweet foods contributes to tooth decay.

Eat clean and safe food, cook food in edible/cooking oil.

Use iodized salt but avoid excessive intake of salty foods. Too much salt in the diet may
increase the risk of having high blood pressure.

Remember, healthy eating will reduce your risk of suffering from fatal diseases, such as
cancer, heart disease, stroke, and diabetes. Healthy eating is important for proper growth and
development. It can also prevent health problems, such as obesity, dental caries, iron deficiency, and
osteoporosis. Women are prone to osteoporosis, so teenage girls should eat enough foods rich in
calcium. This will help build strong bones to protect them from osteoporosis later in life.
Eating a wide variety of foods in moderation daily is a good practice. Following the Food
Guide Pyramid and the Nutritional guidelines for Filipinos will make it easier for anyone to have a
balanced, healthful diet daily.

How Many Servings Do You Need as an Adolescent?

A serving is the size of food after it is cooked. Do you know that three ounces of cooked meat
is about the size of a deck of cards?
The serving sizes below will guide you in measuring the amount of food and liquid you take daily.
1-1/2 cups (12 ounces) of liquid is the size of a soda-pop can.
1 cup (8 ounces) of food is the size of a large handful.
1/2 cup (4 ounces) of food is about half of a large handful.
1 ounce of cheese is about the size of a 1 inch cube.
 2 tablespoons (Tbsp) is about 2 times the size of the tip of your thumb (from the last crease).

25
 1 tablespoon (Tbsp) is about the size of the tip of your thumb (from the last crease).
1 teaspoon (tsp) is about the size of the tip of your little finger (from the last crease).

Daily Servings for a Teen’s Diet

The table below is a food guide for adolescents. Adolescents can achieve their energy and
nutrient requirements by eating a variety of foods daily. This guide may be used to ensure variety in
foods eaten.

26
` Do you include food from the different food in your daily meal?
Do the next activity to check if you are eating the right food.

27
 You usually eat at the school canteen and you see your classmates and other students select
the food they want for snacks or lunch.
The next activity will require you to be observant while inside the school canteen.
Are there healthier options available to students other than what they normally choose?

Visit your school canteen and do the activity.

28
` After learning about the Food Guide Pyramid, can you prepare a healthy menu for your
breakfast, lunch, snacks, and dinner? Be sure to follow the nutritional guidelines you have learned
and include food from the different food groups in the Food Guide Pyramid

29
 Do the next activity and show your understanding by making sense/meaning out of the
words/phrases given below.

Assignment:
Food Facts and Fallacies
Directions: Answer the following statements by telling whether the statement is
a FALLACY or a FACT.
1. “Fat free” is “calorie free.”
2. You need meat for protein.
3. Eating fish makes you smarter.
4. Cholesterol free means ‘fat free.’
5. Extra virgin olive oil is the best oil.
6. Sugar is not good for people with diabetes.
7. Reducing salt intake can reduce blood pressure.
8. An obese individual should be given a poor diet.
9. If you eat a diet high in fat, you will store more body fat.
10. Carbohydrates-rich foods are not good to eat after 4PM as they promote weight gain.

Do you want to find the truth about those statements? Read the article about Food Myths and
Facts in this website- http://topendspot.com/health Your teacher will also discuss the truth about
these. Be ready with a Nutrition Fact or Fallacy question for your classmates To learn more about the
Food Guide Pyramid, you can visit this website – http://www.the-food-guide-pyramid

Enrichment Activity
A Healthful Diet
Show your understanding and creativity through this activity.
Group by six.
Choose foods from the Food Guide Pyramid. Show what kinds of food you need every
day and the number of servings you need from each food group.

30
(40 points) 1. Cut out pictures of different kinds of food. Show the correct number of servings you
need from each food group. For example, cut out six to eleven pictures of foods from the bread,
cereals, rice, root crops, and noodles group.
(30 points) 2. Draw a big paper plate on construction paper. Paste the cut-out foods on the plate.
(20 points) 3. Write one way your body uses food from each food group.
(10 points) 4. Use correct grammar.
(100 points) 5. Total points

LESSON 3: DO YOU EAT RIGHT?

Lesson Targets:
1. Discuss the nutritional problems among adolescents
Analyze the current nutritional status of Filipino adolescents
Describe the signs and symptoms, prevention, and control of malnutrition
(underweight and overweight) and micro-nutrient deficiencies
Explain the characteristics, signs and symptoms, prevention and control of eating
disorders (anorexia nervosa, bulimia nervosa, compulsive eating disorders)
Something to Ponder On
Current Nutritional Status of Filipino Adolescents
The results of the 6th National Nutrition Survey for Filipino adolescents show the nutritional status
adolescents from ages 11-19. Let us analyze the results.
Survey shows that:

among adolescents, 11-12 years old:

o 49 in every 100 have normal weight for their height
o 26 in every 100 are underweight
o 4 in every 100 are overweight
among adolescents, 13-19 years old:
o 68 in every 100 have normal weight for their height
o 12 in every 100 are underweight
o 3 in every 100 are overweight
more males 11-12 and 13-19 years are underweight than females
more 11-12-year old males are overweight than females while more females age 13-
19 years are overweight than males of the same age
the prevalence of underweight adolescents increased between 1993
and 1998 but declined in 2003

There are more underweight adolescents ages 11-12 than those who are 13-19 years old.
The 7th National Nutrition Survey results show the following:
The prevalence of underweight among pre-adolescence/adolescents, 11-19 years old had
significantly increased by 1.0 percentage point between 2005 and 2008.
among adolescents, 11-12 years old:
o 49 in every 100 have normal weight for their height
o 26 in every 100 are underweight
o 4 in every 100 are overweight

31
among adolescents, 13-19 years old:
o 68 in every 100 have normal weight for their height
o 12 in every 100 are underweight
o 3 in every 100 are overweight
more males 11-12 and 13-19 years are underweight than females
more 11-12-year old males are overweight than females while more females age 13-19 years are overweight
than males of the same age
the prevalence of underweight adolescents increased between 1993 and 1998 but declined in 2003
Overweight adolescents on the other hand had decreased significantly by 0.2 percentage point from
4.8 % in 2005 and 4.6% in 2008.

What do you think are the reasons? The next activity will help you see the reasons.

Activity 1: How Are My Eating Habits and Practices?

Directions: Check your habits/practices related to eating. Check (/) those that only relate to your
habits/ practices and cross (x) those that don’t.

1 I prefer fast foods and street foods.

2. I eat anything for my meals/lunch.
3. I am not careful in the selection of foods I eat.
4. I don’t have enough money to buy nutritious meals.
5 I eat my meals hurriedly to catch up with my classes.
6. I skip breakfast and have poor meals due to lack of time to eat.
7. I’m afraid of eating certain foods because these might cause pimples.
8. I just buy food available in school canteens even if I do not like them.
9. I am afraid of eating too much so I often skip breakfast.
10. I am not fond of milk; I prefer softdrinks.

What can you say about the results of your answers to this
activity?
Do they reveal something positive or negative about your eating
habits and practices?
Ask some of your classmates if they have similar answers.

Some of your answers are the reasons why some adolescents are not properly nourished. Do you
know which ones?

Based on the same survey, these are the reasons why adolescents are undernourished.

Poor eating practices/habits

Poor food choices and intakes often influenced by peers and the media
Becoming conscious of the kinds and amounts of food they eat (i.e. females tend to eat less because of fear
of becoming fat)
School canteens and cafeterias serving less nutritious foods (i.e. chips, carbonated beverages and artificial
fruit juices)
Not fond of drinking milk,which is a good source of nutrients
Low intake of iron and vitamin C-rich foods resulting in iron deficiency
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Here are some reminders for eating right:
Always consider the Food Guide Pyramid
Decide on the serving you need
Follow good eating habits
Make healthy food choices
Be careful about the fat stored in food
Drink enough water daily

Sometimes you just eat anything available on the table, but sometimes you become too choosy. Do
you realize the effects if you don’t eat food that your body needs?

The next activity will help you evaluate your eating habits.

Activity 2: Let’s Do an Eating Habit Survey

Direction: Answer each question honestly.
1. Do you drink milk?
2. Do you like vegetables?
3. Do you eat while watching TV?
4. What foods do you avoid eating?
5. What foods do you like the most?
6. How many meals a day do you eat?
7. Do you eat when you are stressed?
8. Which meal do you skip most often?
9. How often in a day do you take snacks?
10. How often do you eat at fast foods/restaurants?
Analyze your answers to these questions and plan how you can improve your
eating habits.

Addressing the Problem of Malnutrition

At present, do we have a program to address the problems of malnutrition in the country? Do

we have government programs/projects that can help resolve the problem?

The Philippine Food Fortification Act of 2000 seeks to address the micronutrient deficiencies in the
country. Republic Act 8976 mandates the fortification of rice, flour, refined sugar, and cooking oil. It
urges manufacturers of processed food to fortify their products under the ‘Sangkap Pinoy program.
Fortification of staple foods is one of the

33
A Government Agency Providing feeding program in the school

most cost-effective ways of addressing malnutrition. It will supplement the insufficient diet of the
common people. Rice has been fortified with iron, zinc, and beta-carotene varieties. This bio-
fortification gives us 50-80 percent more iron and zinc in the rice. In the school, are you aware of a
feeding program? This is undertaken by the Home Economics Department to feed students identified
to be undernourished. Nutrition concepts are taught in Technology and Livelihood Education. Some
agencies and non-government organizations (NGO) also help in addressing the malnutrition problem
in the country:

The Department of Social Welfare and Development (DSWD) in coordination with the Department
of Education is also conducting feeding programs for public schools in the country.
The Department of Science and Technology (DOST) also helps in government campaignS by
disseminating nutrition information and technology to the public.
The Food and Nutrition Research Institute (FNRI) is also doing its share by featuring healthy and
nutritious recipes for Filipino families to enjoy. These recipes advocate Filipinos to live a healthy
lifestyle. Malnutrition should be attended to immediately. Do you know that if this will not be checked
earlY among adolescents, it will lead to serious problems? Some of these problems are:
Slow growth and development
Poor school performance
Sluggishness and fatigue
Poor nutrition in adulthood
Delay in the onset of secondary sex characteristics

The Case of Micronutrient Deficiencies

Micronutrient deficiencies are diseases caused by deficiency of vitamins or minerals in the diet.
The most common micronutrient deficiencies not only in our country but also in the whole world are
Vitamin A deficiency, iron deficiency anaemia and iodine deficiency disorders.
Vitamin A deficiency (VAD) primarily affects children but the effects last a lifetime. It causes
night blindness and, and later on, permanent blindness (xerophthalmia). The child suffering from VAD
does not reach optimum physical growth and is prone to infections, that contributes to the high rates

34
of sickness and death among young children. VAD can be prevented by regular consumption of
vitamin A-rich foods, such as animal products, and orange and yellow fruits and vegetables, dark
green leafy vegetables, and palm oil.
Anaemia and iron deficiency Anemia is a condition in which the red blood cell count or
hemoglobin is less than normal. It affects mostly adolescent girls women of child-bearing age and
pre-school children. Anemia results in retarded physical growth, low resistance to infections and slow
development of learning abilities. In adults it causes fatigue and reduced work capacity and may
cause reproductive impairment. Foods such as dark green leafy vegetables, legumes and red meat
are rich in iron, as are iron-fortified food products.
Iodine deficiency disorder (IDD) results from lack of iodine in the diet. Iodine is needed for the
production of thyroid hormone. The body does not make iodine, so you should get iodine in your diet.
Iodine rich foods are—
Breads Iodized table salt
Cheese Saltwater fish
Cow’s milk Seaweed
Eggs Shellfish
Frozen yogurt Soy milk
Ice cream Soy sauce
Iodine deficiency can lead to enlargement of the thyroid or goiter, hypothyroidism and to
mental retardation in infants and children whose mothers lacked iodine when they were pregnant.
IDD is the most common cause of preventable mental retardation. In severe cases it can
lead to deaf-mutism, cretinism and other serious disorders, as well as reproductive impairment,
which results in miscarriage, stillbirth and birth defects.

Activity 3: Internet Detectives

1. Group the class into three, with a group researching on a common micronutrient deficiency.

2. Have each group prepare a presentation about their assignment, including preparation of teaching
aid for the class to better understand their presentation, and 3 questions to ask the class after the
round-robin presentations.

3. On the day of the presentation, only three members of the group will present and the classroom will
be divided into 3 areas, one per micronutrient deficiency. The groups will go through the different
areas round-robin style and listen to the presentation of the group member assigned to the area. The
group presenters will take turns presenting to enable them to go through all the areas also.
4. At the end of the presentation each group will take turns asking their questions.

Activity 4: Reflect and Change!

Directions: Listed below are nutritional habits. Reflect on your nutritional habits and check the
appropriate column where you think your daily habits fall. Be honest in answering this activity.

A- Always S- Sometimes N- never

Nutritional Habits A S N
I eat a variety of foods every day.
I buy only nutritious snack food items.
I always try to make time for a good meal.
I eat together with my family during meals.
35
I pack breakfast to be eaten when I reach
school.
I bring packed nutritious and safe foods when
eating out.
I eat nutritious foods at home and even
outside our home.
I know the negative consequences of fad diets
to my health.
I sleep early so that I will wake up early and
have enough time to
prepare for school and eat breakfast.
I choose foods wisely, making good use of
salads, fruits and
vegetables and whole grains when eating out.

Evaluate your answer.

How many A’s do you have?
How many S’s and N’s do you have?
How will you describe your nutritional habits?

Teenagers need to eat nutritious meals

Eating Disorders

Adolescent girls tend to eat less because of their fear of becoming fat. They become choosy
with the foods they eat, preferring snack foods to full meals. Some are too conscious about their
weight and their efforts to lose weight get out of control. Due to their desire to lose weight, they
develop eating disorders. They get carried away with losing weight and becoming thin. An eating
disorder is an extreme, unsafe eating behavior that can cause serious illness or that may even result
in death. The exact cause is unknown. Some may have serious underlying mental and emotional
problems that need professional treatment. They develop eating disorders that if not treated earlier
can lead to serious health problems. It might also lead to death.
Teenagers who have eating disorders usually have a family history of weight problems,
depression, or substance abuse. In this case they need professional help.

36
 Some common eating disorders are anorexia nervosa, bulimia, and binge eating disorder.

Anorexia nervosa 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. Outside pressures, high expectations, the need to achieve or the need to be
popular, and the need to be accepted are characteristics of people who tend to develop this disorder.
If not treated earlier, those with anorexia nervosa become malnourished. The condition may also
become severe enough to cause death.

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

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.

Bulimia is a disorder in which the clearing of digestive tract follows cycles of overeating. People with
this disorder are too concerned with weight. They will eat large quantity of food in a short period of
time. After eating, they will take laxatives to rid the body of the food to avoid gaining weight. They
may induce vomiting, abuse laxatives or diuretics, and go on dieting, or do excessive exercises.
These practices are harmful and will damage the body. 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

Some warning signs and symptoms of bulimia nervosa:

Bulimic people have open sores in the mouth due to frequent vomiting.
Their throats are often red,
They have tooth decay due to constant exposure to acids in their vomit.

Bulimia can be treated by undergoing psychological and nutritional counseling as well as

intensive medical treatment. Anorexia and bulimia are common among adolescent girls and young
women. There are also a few cases of boys suffering from this disorder. Anorexic and bulimic people
have difficulty feeling good about their bodies no matter how good they may look. Seek medical help
37
immediately if any of these disorders affect you.

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.

Binge eating disorder is characterized by compulsive eating. People who indulge in

compulsive eating consume a large amount of food at one time but they do not eliminate it. Binge
disorder may be an indicator that the person uses food to cope with depression or strong emotions.

Binge eating is different from normal appetite increases or overeating during holidays. Those
with a binge eating problem eat large amounts of food on a regular basis. They eat quickly or most
often do something while eating, like playing computer games, watching TV, reading books, doing
homework, and others. They don’t stop eating even if they are already full. This results in being
overweight or even obese because of so many calories they have taken, which is more than what
the body can use.

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.
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.
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.

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 Remember, you can avoid binge eating by developing a healthier relationship with food. It
must be a relationship based on your nutritional needs and not on your emotional needs. You must
eat for your health and nutrition. Having a balanced meal plan and choosing healthy foods can help
you avoid binge eating.
Watch your eating behavior. There are some behaviors that may indicate that you are at risk
for developing an eating disorder. Do the next activity to check your eating behavior.

Activity 5: Check Your Eating Behavior

Directions: Check the number if the behavior relates to you and cross (x) if it doesn’t .
1. I eat secretly inside my room.

2. I feel out of control when eating.

3. I usually eat much food hurriedly.

4. When I see food I eat even if I am full.

5. I feel ashamed and disgusted after eating.

6. I hide and stock food to eat later in secret.

7. I feel relieved from stress or tension when eating.

8. I never feel satisfied, no matter how much I eat.

9. I eat normally with others but over-eat when alone.

10. I eat continuously throughout the day, with no planned mealtimes

Answer the following questions:

How many did you check?
If you have checked all or most of the items above, reflect on your eating behavior. You
might need to change your eating practice.

Health Problems Brought About by Obesity Due to Binge Eating

If not treated, binge eating disorder usually leads to obesity. 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

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 Remember, all eating disorders need immediate attention since these are serious health
problem. Discuss the problem with a responsible adult who can help. Better yet, consult a health
professional.

Activity 6: My Eating Style

Direction: Write YES if the eating style relates to you and NO if it doesn’t.
1. I eat only when I feel hungry.
2. I eat more when I feel depressed.
3. I eat more then I vomit after eating.
4. I eat more when I am bored.
5. I eat then take laxatives to rid my stomach of food.

Answer the following questions after the activity.

How do you find your eating practice?
What do you plan to do with what you discovered about your eating practice?
Do you think you have healthful eating practices? Why?

Now that you are familiar with the different eating disorders, can you differentiate one from the other?
Do the next activity.

Activity 7: What’s This Disorder?

Direction: Read the situation and then answer the questions that follow.
Josie is a freshman student who wants to be popular and attractive to everyone. She is not happy
with her weight, so she tries to diet. However hard she tries, she fails. Angry at herself, she eats
everything she sees. After eating she goes to the bathroom to induce vomiting.

What eating disorder does Josie have?

What can you suggest to Josie to overcome this problem?
What are the dangers if this problem is not corrected?

Sum Up

You must have gained many important insights in the lesson.

1. Think of your most important learning in this lesson.
2. Now try to symbolize your most important learning either by drawing it or by showing something/an
object to symbolize it.
3. Share your object in class and tell what important learning it stands for.

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LEARNING MODULE FOR HEALTH 7
MODULE 2: EATING RIGHT FOR A HEALTHY LIFE

Some foods that you eat daily may not always be the right food that your body needs. To
choose healthy foods, you need to know more than just how foods look. As you explore this topic you
will know correct information that will help and guide you in choosing the right food you need for a
healthy life.

Pretest
A. Directions: Write the letter of the correct answer.
1. How can you eat a variety of foods?
A. Eat at a fast food restaurant every day.
B. Eat food from some of the food groups.
C. Eat a variety of foods from each food group every day.
D. Eat only one type of food from each food group every day.
2. Which dietary guideline will you use in choosing healthful snacks?
A. Eat salty snacks.
B. Eat sweet snacks.
C. Eat your favorite snacks.
D. Eat grains and fruits for snacks.
3. Which snack is NOT healthful?
A. Milk
B. Fruit juice
C. Soft drinks
D. Fresh fruits

4. Which is a healthful snack?

A. Potato chips and soft drinks
B. Halo-halo with Ice cream and biscuit
C. Hot dog sandwich and bottled fruit juice
D. Chicken sandwich with lettuce and fruit juice
5. Which of the following has the highest fat content?
A. Baked potato
B. Hamburger and fries
C. Plain vegetable salad
D. Fruits and vegetables

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6. What is NOT a food group in the Food Guide Pyramid?
A Milk and milk products
B. Coffee, tea and cola drinks
C. Meat, poultry, dried beans, eggs, and nuts
D. Bread, cereal, rice, root crops and noodles
7. What is one serving of foods from the meat, poultry, dry beans, eggs, and nuts group?
A. 1 Slice of bread
B. 1 cup raw, leafy vegetables
C. 2 tablespoons peanut butter
D. 2 ounces of processed cheese
8. Which is NOT a nutrient?
A. Bread
B. Mineral
C. Protein
D. Vitamins
9. Which is an energy food?
A. Guava
B. Milk
C. Rice
D. Spinach
10. Which food is from the top part of the Food Group Pyramid?
A. Banana
B. Cassava
C. Eggs
D. Margarine
11. Which is NOT healthful to do?
A. Eat vegetables and fruits daily.
B. Limit the intake of sugar and salt.
C. Increase consumption of fatty foods.
D. Eat breakfast high in fiber like oatmeal.
12. Why do adolescents require more energy and nutrients?
A. They need to achieve full growth potential.
B. They engage in more active physical activities.
C. Their bodies are preparing for pubertal changes.
D. Their bodies are undergoing several physical changes.
13. It is unhealthful to eat foods high in fats and sugar because these are major risk factors in
developing _______.
A. skin diseases, such as tinea flava and ringworm.
B. respiratory diseases, such as tuberculosis and flu.
C. chronic diseases, such as heart disease and diabetes.
D. sexually transmitted diseases, such as AIDS and gonorrhea.
14. To stay at a healthful weight, one should choose a healthful diet with______.
A. high calories from sweets
B. fibers from fruits and vegetables
C. fats and salt from processed food
D. caffeine from cola drinks and coffee
15. Eat plenty of grains, vegetables, and fruits because these provide important vitamins and_____.
A. fiber
B. lots of fat
C. lots of calcium
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 D. complete nutrient
16-17. Choose from these answers:
A. 1
B. 2
C. 3
D. 4
16. How many glasses of milk do adolescents need daily?
17. How many eggs a day do growing adolescents need?
18-20. Choose from these answers:
A. Vegetable group
B. Fats, oils and sweets group
C. Milk and milk products group
D. Bread, cereal, rice, root crops and noodles group
E. Meat, poultry, dried beans, eggs, and nuts group
18. What food group is at the top of the Food Guide Pyramid?
19. Which food group should we consume sparingly?
20. Which food group receives the greatest number of servings—6 to8?

II. Directions: Answer YES or NO to describe your eating habit.

1. I prefer to eat alone. ____
2. I monitor my weight every day. ____
3. I like eating while doing something. ____
4. I go on a crash diet to control my weight. ____
5. I take laxatives to help control my weight. ____
6. I am afraid of gaining weight or becoming fat. ____
7. I exercise for long periods of time to lose weight. ____
8. I induce vomiting after eating a large amount of food. ____
9. I like to know the amount of calories or grams of fat in the food I eat. ____
10. I eat large amounts of food alone and avoid eating meals with my family. ____

Directions: Categorize the different food products according to the Food Guide
Pyramid.
1 . rice
2 . eggs
3. cakes
4. spaghetti
5. margarine
6. glass of milk
7. peanuts, meat
8. gabi, kamote, ubi
9. banana, guava, atis
10. petchay, squash, kamote tops

LESSON 3 MODULE TEST

I. True or False. Write TRUE if the statement is correct and FALSE if it is wrong.

1. Eating disorders are uncommon among adolescent girls.

2. Anorexia nervosa is characterized by compulsive eating.
3. A bulimic person has dry skin, brittle hair and lost body fat.
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4. Bulimic persons are too much concerned with their weight.
5. Eating a variety of foods once a week is a good nutritional habit.
6. The fear of being overweight is too strong among anorexic people.
7. Malnutrition among adolescents is due to poor food choices and poor food intakes.
8. Children and lactating mothers are not affected by micronutrient deficiencies.
9. Malnutrition among adolescents slows down their growth and development.
10. People who indulge in compulsive eating consume a small amount of food at one time, then
purge.

II. Multiple choice: Write the letter of the correct answer.

1. What is the food group at the top of the Food Guide Pyramid?
A. Vegetable group
B. Fats, oils, and sweets
C. Bread, cereal, rice and root crop group
D. Meat, poultry, fish, dried beans, eggs, and nuts group
2. Which does not belong to the food from the top part of the Food Guide Pyramid?
A. Candy
B. Guava
C. Lollipop
D. Margarine
3. How can you eat a variety of foods?
A. Eat at fast food restaurants every day.
B. Eat food from some of the food groups every day.
C. Eat one type of food from each food group every day.
D. Eat a variety of foods from each food group every day.
4. Which is NOT a cause of malnutrition among adolescents?
A. Poor eating practices/habits
B They are fond of drinking milk.
C. Poor food choices and intakes
D. Some school canteens serve less nutritious foods
5. What mineral from the body is lost by excessive perspiration during strenuous physical activities?
A. Calcium.
B. Potassium
C. Water
D. Zinc
6. During growth spurt of adolescents they should consume more_____
A water and juices.
B. energy and nutrients
C. vitamins and minerals
D. minerals and proteins
7. You should eat plenty of grains, vegetables, and fruits because _____
A they keep you slim.
B they give you much fats.
C. they provide you with fiber.
D. they give you much calcium
8. Poultry is _____
A. raw fish
B. meat from cow.
C. cooked vegetables
D. meat from chicken
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9. To avoid osteoporosis among female athletes, they should eat foods rich in _____
A. calcium
B. potassium
C. sodium
D. zinc
10. The fear of being overweight is very strong among _____
A. Anemic people.
B. Anorexic people.
C. Compulsive eaters
D. People with iodine deficiency

III. Directions: Categorize the different food products according to food groups in the Food Guide
Pyramid.
1. Rice
2 . Eggs
3. Cakes
4. Spaghetti
5. Margarine
6. Glass of milk
7. Peanuts and meat
8. Gabi, kamote, ubi
9. Banana, guava, atis
10. Petchay, squash, kamote tops

FINAL CHECK-UP

A. Directions: Choose the dimension of health which each activity develops most. Write the letter of
your answer.
A. Physical B. Mental C. Emotional D. Social E. Moral-spiritual
1. Jogging around the park
2. Eating a balanced diet regularly
3. Going out with family and friends
4. Valuing truth and respect for others
5. Reading books and doing puzzle games

B. Directions: Write the letter of the correct answer.

1. If you want to develop your social health, you can ____
A. read books C. play computer games
B. surf the internet D. join school clubs/organizations
2. To help enhance your emotional health, express your emotions___
A. openly C. in whatever way
B. positively D. to a chosen person
3. One way to improve your mental health is through___
A. sports C. volunteer work
B. reading books D. religious activities
4. To be physically healthy, __
A. attend parties C. eat a balanced diet
B. go out with friends D. play computer games
5. How can you demonstrate moral-spiritual health?

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 A. Tell the truth. C. Observe good grooming
B. Assert your right D. Open your line of communication

C. Directions: Identify the different changes during adolescence by writing P for physical, M for
mental, S for social, E for emotional, and MS for moral-spiritual.
1. Voice of boys becomes deeper.
2. Adolescent boys become more aggressive.
3. Adolescents are more sensitive at this stage.
4. There is rapid increase in height during puberty
5. Adolescents are already capable of thinking deeply.
6. Adolescents can focus on multi-tasks at the same time.
7. Adolescents can identify negotiable and non-negotiable rules.
8. Adolescents consider approval of friends more than their parents.
9. Adolescents enjoy being with friends, so they stay longer with them.
10. Adolescents are now trying to find out what to believe in and what to doubt.

D. Directions: Put a check (/) if you agree with the practice or habit and (x) if you do not.
I will...
____1. monitor my weight...
____2. do my best in school.
____3. monitor my posture for any change.
____4. do my share of responsibilities at home.
____5. smile at people whether I know them or not.
____6. visit my doctor once a year even if I am not sick.
____7. submit to a scoliosis screening test in my school.
____8. submit to a screening test to know my health status.
____9. tell my health problems to my parents/health personnel.
___10. take advantage of the health services in our barangay health clinic.

E. Direction: Explain how the activity/practice affects different health dimensions.

1 Staying late at night.
2. Not eating breakfast
3. Not studying very well.
4. Living in dirty surroundings.
5. Quarrelling with brother/sister

F. Directions: Write coping skills or specific solutions appropriate to address the following problems
related to your growth and development.
1. Bad breath
2. Tooth decay
3. Moody feelings.
4. Body odor due to sweating
5. Bad posture due to growth spurt

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