MODULE IN HEALTH

(GRADE 7-SECOND QUARTER)

LESSON: Healthy Eating Guidelines

Week 1
Competencies:
 identifies the right foods during adolescence
 analyzes the interplay among the health dimensions in developing holistic health

Discussion:

As a teenager, your body is going through many physical changes –

changes that need to be supported by a healthy, balanced diet.    
By eating a varied and balanced diet, you should be able to get all the energy
and nutrients you need from the food and drink you consume, allowing your body
to grow and develop properly. Some important nutrients to be aware of are:

 iron
 vitamin D
 calcium

Eating healthily doesn't have to mean giving up your favorite foods. It

simply means eating a variety of foods and cutting down on food and drinks high
in fat and sugar, such as sugary fizzy drinks, crisps, cakes, and chocolate. These
foods should be eaten less often and in smaller amounts.

If you are watching your weight, a healthy, balanced diet is the way to go.
Dieting, skipping breakfast or starving yourself don't work.

Here are some tips to help you eat more healthily:

 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.
  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.

Activity 1: 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.
Meals: Foods eaten Source: (eaten at
home/fast food/others)

Breakfast

Snacks

Lunch

Snacks

Dinner

Follow-Up 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 your plan help? How?
______________________________________________________________
Activity 2: 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.
Your presentation will be assessed based on the following criteria:
 Clarity of the message
 Correctness of information
 Message impact

LESSON: Food Pyramid

Weeks 2 and 3
Competency:
 follows the Food Pyramid guide for adolescents and nutritional guidelines for
Filipinos in choosing foods to eat
Discussion:

Eating healthy foods is important at any age, but it’s especially important for
teenagers. As your body is still growing, it’s vital that you eat enough good quality
food and the right kinds to meet your energy and nutrition needs.
Being a teenager can be fun, but it can also be difficult as your body shape
changes. These physical changes can be hard to deal with if they aren’t what you
are expecting. There can be pressure from friends to look a certain way, and this
might affect the foods you eat. It’s not a good time to crash diet, as you won’t get
enough nutrients, and you may not reach your full potential. Following a sensible,
well-balanced diet is a much better option, both for now and in the long term.
As a teenager, you’ll start to become more independent and make your own food
choices. You’ll hang out with your friends or get a part-time job so you can buy the
things you like. Because you are still growing, you need to take extra care to get
enough of some important vitamins and minerals to feel good and be healthy.
`
What should I eat?
Eating three regular meals a day with some snacks will help you meet your
nutrition needs. Skipping meals means you will miss out on vitamins, minerals and
carbohydrates, which can leave you lacking energy or finding it hard to concentrate.
Here is a guide to help you understand the value of what you eat.
1. Breads, grains and cereals are carbohydrates that provide energy for your brain
and muscles. They’re also an excellent source of fiber and B vitamins. Without
enough carbohydrates you may feel tired and run down. Try to include some
carbohydrates at each mealtime.

2. Fruit and vegetables have lots of vitamins and minerals which help boost your
immune system and keep you from getting sick. They’re also very important for
healthy skin and eyes. It’s recommended you eat two serves of fruit and five
serves of vegetables a day.

3. Meat, chicken, fish, eggs, nuts and legumes (e.g. beans and lentils) are good
sources of iron and protein. Iron is needed to make red blood cells, which carry
oxygen around your body. During your teenage years, you’ll start to menstruate,
or get your period, and this leads to loss of iron. If you don’t get enough iron, you
can develop anemia, a condition that can make you feel tired and light-headed
and short of breath. Protein is needed for growth and to keep your muscles
healthy. Not eating enough protein when you are still growing, or going through
puberty, can lead to delayed or stunted height and weight. Not enough protein is
common when you go on strict diets. Include meat, chicken, fish or eggs in your
diet at least twice a day. Fish is important for your brain, eyes and skin. Try to
eat fish 2 to 3 times a week.
If you are vegetarian or vegan and do not eat meat, there are other ways to meet
your iron needs, for example, with foods like baked beans, pulses, lentils, nuts
and seeds.
4. Dairy foods like milk, cheese and yogurt help to build bones and teeth and keep
your heart, muscles and nerves working properly. You’ll need three and a half
serves of dairy food a day to meet your needs.

5. Eating too much fat and oil can result in you putting on weight. Try to use oils in
small amounts for cooking or salad dressings. Other high-fat foods like
chocolate, chips, cakes and fried foods can increase your weight without giving
your body many nutrients.

6. Fluids are also an important part of your diet. Drink water to keep hydrated, so
you won’t feel so tired or thirsty. It can also help to prevent constipation.
It is better not to drink flavored waters or sports drinks because they can lead to
more weight gain.
Sample Meal Plan

Breakfast 1 bowl oat flake-based cereal with

milk and banana
Water

Recess or morning tea 200g tub yoghurt and

1 cup air-popped popcorn
Water

Lunch Ham, cheese and tomato sandwich

and
1 cup fruit salad 
Water

After-school snack or  ¼ cup hommus dip and 3

afternoon tea crispbreads and
40g dried fruit and nuts

Dinner Chicken and vegetable stir-fry with

Rice
Water

Supper (if hungry) 1 -2 slices fruit bread with ricotta

and
1 glass milk

Activity 1: A Healthy Meal for Me

Directions: Prepare a healthy meal plan for your breakfast, lunch, snacks, and dinner.
Follow the Food Guide Pyramid for teens in preparing your meals. Be sure to include
foods from all the food groups in the Food Guide Pyramid.

Breakfast

Recess or morning tea

Lunch

After-school snack or 

afternoon tea

Dinner
Activity 2: Food Facts and Fallacies
Direction: 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.

LESSON: Malnutrition and Micronutrient Deficiency

Week 4-6
Competencies:
 describes the characteristics, signs and symptoms of malnutrition and
micronutrient deficiencies
 discusses ways of preventing and controlling malnutrition and micronutrient
deficiencies

Discussion:

“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 contribute to the high rates 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.

Anemia 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

Activity 1: Reflect and Change!

Instruction: 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.
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?

Weeks 7-8
Competency: Applies decision-making and critical thinking skills to prevent nutritional
problems of adolescents

Lesson: Eating Disorders

Discussion:

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.
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
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.

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 1: Check Your Behavior

Directions: Check the number if the behavior relates to you and cross (x) if it
does not .

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:

o Stroke
o Osteoarthritis
o Type 2 diabetes
o Heart disease
o High cholesterol
o Gallbladder problem
o High blood pressure
o Joint and muscle pain
o Risk of having a certain type of cancer

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 2: 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.
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?

-END OF MODULE 2-

Prepared by:

Jzaninna Sol Bagtas

Teacher I