Republic of the Philippines

DEPARTMENT OF EDUCATION
Region I
Division of Ilocos Sur

SELF LEARNING KIT

IN
7
HEALTH
LESSON TITLE:

RIGHT FOODS TO EAT DURING

ADOLESCENCE

MOST ESSENTIAL LEARNING COMPETENCIES:

 Identify the right foods during adolescence. (H7N-

IIa-20)

Writers: JONNA MAE CACALDA-VILORIA

School: NAGBUKEL NATIONAL HIGH SCHOOL
District: NAGBUKEL

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Good day Freshmen! Welcome to Health 7- Quarter 2! In this quarter, you will
be able to know the importance of nutrition. Being a well-nourished person will keep
you healthy and, in that way, you will be able to reach all your aspirations in life. It is
nice to learn new things with you today. Since we are now in the “new normal” it is
very important for you to study your lessons in or out of the school. Self-paced
learning through this Self-Learning Kit is needed as a supplementary tool to increase
your knowledge towards the different lesson anchored in the Most Essential
Learning Competencies to be undertaken in the subject, Health 7. This self-learning
kit will teach learners in choosing the right foods to eat during adolescence. It will be
a guide to help you understand the value of what you eat. Following a sensible, well
balanced diet is a much better option, both for now and in the long term.

Read and understand this SLK. Answer all the given activities and
assessments in order to measure your understanding in your lesson. The answer
keys are at the back but be honest in answering your assessments and activities first
before checking at the answer keys. After you completed all your activities, submit
this SLK to your subject teacher for checking. Remember to read the instruction
before doing each activity and assessment as part of the module. DO NOT WRITE
anything on this SLK.

Dear Freshmen, good luck and happy learning!

At the end of the lesson, you are expected to:

1. Identify the right foods during adolescence,
2. Demonstrate good decision-making in selecting foods to
eat,
3. Set goals and make decisions to improve health.

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 ACTIVITY: Which is which?

Direction: Choose and explain between the two pictures you would like to eat. Write
your answer in a 1 whole sheet of paper.

Right Food for Adolescents

“You are what you eat”, a well-known cliché’ about eating habits. Eating healthy food
is important at any age, especially for teenagers. Adolescents eat tons of food to
choose that may affect their health for the present and for a lifetime.

Adolescent stage fun, but it can also be difficult as your body shape changes. These
physical changes can be hard to deal with if you aren’t what you are expecting.
There can be pressure from friends to be or look a certain way, and this might affect
the foods you eat. It’s not a good time to crash a diet, as you won’t get enough
nutrients, and you may not reach your full potential.

As your body grows, it’s vital that you eat enough good quality food and the right
kinds to meet your energy and nutrition needs. Even though they are very body-
conscious and seek independence, many teens live for the moment. The opinions of
parents become less important than those of peers and others. Teens think of
themselves as invincible. That is, they do not see the risk factors affecting them now
or in years to come.
As an adolescent, what should you 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

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carbohydrates, which can leave you lacking energy or finding it hard to concentrate.
Here are some of the super foods that adolescents must eat.

EGGS

An extremely rich source of protein and 11 other essential

vitamins and minerals including zinc, Vitamin A, selenium
and Vitamin E, you cannot go past a couple of eggs for a
protein rich breakfast
Hard boiled eggs are also extremely versatile and can be
left in the fridge for on the go snacks or quick meals on
the run for the entire household.

BANANAS

While all fruits are good for us, bananas are a particularly
good option. Rich in Vitamin B, potassium, fibre and a
great source of carbohydrates for energy, bananas are the
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MILK

One of the richest natural sources of calcium, as well as

magnesium, phosphorus, protein and Vitamin B12, all
required for optimal bone health, teens require a massive
1300 mg of calcium each day which will be challenging to
reach without incorporating calcium rich dairy into the diet
3-4 times each day. Fortified soy milk will help to
contribute to calcium requirements but if you family’s
choice is to opt for nut or other plant-based milk check
your nutrition labels as oat, rice and almond milks can be
very low in calcium.

NUTS

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Nuts are rich inessential nutrients including zinc, Vitamin E, protein and fibre but they
are also rich in energy, making them the perfect snack for hungry teens burning
plenty of energy at school and at sport.

SWEET POTATO

Whilst teens are notorious for their disinterest in eating

vegetables, sweet potato may be the super food for them
– exceptionally rich in beta carotene, the precursor to
Vitamin A and Vitamin C, sweet potato chips or mash
may be the perfect way you can increased the teens
veggie intake without them even noticing.

RED MEAT

As iron is crucial for energy production and for the

transport of oxygen around the body, the symptoms of
low iron including fatigue, breathlessness and low mood
and energy can be experienced by a significant number
of teens.
A small 70-100g portion of lean red meat should be
included in the diet at least 3-4 times each week.

GREEN VEGETABLES

While veggies may not always be a typical teenagers

go to food, as a rich source of vitamins, minerals and
antioxidants, green vegetables including spinach,
broccoli, kale, peas and beans play a key role in energy
production and immune function and as such are an
important foundation in the diets of anyone with
particularly high energy demands.

WHOLEGRAIN BREAD

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Teens need plenty of energy but they can tend to lean towards snacks and fast food
when they get the munchies.
A simple swap to sandwiches or toast, ideally on wholegrain bread and served with a
nutritious topping such as cheese, nut spread or avocado is a much better option
nutritionally with wholegrain varieties of breads, wraps and crackers offering slowly
digested carbs, fibre and B group vitamins for energy production.

AVOCADO

One of the few teen friendly foods that are also offer
good fats, avocado can be used to fill sandwiches, and
wraps, as a toast topper or even by itself as a nutrient
and energy rich snack food on the run to help meet the
extremely high energy demands of active growing teens.

FOOD TRIVIA:
 The only fruit that has its seeds on the outer skin is the STRAWBERRY.
 The only vegetable or fruit that is never sold frozen, canned, processed,
cooked, or in any form other than fresh is LETTUCE.
 ALMONDS are members of the peach family.
 Tomatoes are fruits
 Bananas, mangoes, peaches, and avocados are pollinated by bats
 People who eat breakfast have improved attention span and productivity,
and are less likely to be overweight.
 Eating an APPLE is a more reliable method of staying awake than
consuming a cup of coffee.

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 BEAR IN MIND…
Healthy eating is not about strict dietary limitations, staying unrealistically
thin, or depriving yourself of the foods you love. To achieve your full growth
potential, proper food selection and eating are very essential. You must know
your physical need for food and allow the dietary guidelines appropriate for your
age.
To sum it up, the food you eat greatly affects your over-all health including
your ability to stay active, study, and hang-out with your friends. 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.

The following are set of activities that you need to

accomplish. Follow the instructions correctly to avoid
mistakes. Use 1 whole sheet of paper. Good luck!

ACTIVITY NO. 1

MULTIPLE CHOICES
Directions: Read and understand the questions below. Choose the correct answer by
writing the letter in a ½ sheet of paper.
1. Protein helps us to build bodies. What kind of food gives us protein?
A. Fruit and vegetables
B. Rice and bread
C. Meat, egg, fish and tofu

2. Calcium is important for our bones and teeth. Which foods have calcium?
A. Milk, yoghurt and cheese only
B. Spinach and dried fruit only
C. Milk, yoghurt, cheese and dried fruits

3. What is most important meal of the day?

A. Breakfast
B. Lunch
C. Dinner

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 4. Hidden fats can be found in this food
A. Apples
B. Carrots
C. Sausage rolls

5. Is tomato a fruit or a vegetable?

A. Fruit
B. Vegetable
C. Both

ACTIVITY NO. 2

MODIFIED TRUE OR FALSE

Directions: Rewrite the sentences below in a ½ sheet of paper. Identify the statement
if it is true or false. If the statement is true, write TRUE. If it is false, change the
underlined word/phrase to make the statement correct.
1. Bread is a good source of fibre.
2. A healthy diet would contain no fat.
3. Cheese is a good source of calcium.
4. You can only get protein from meat.
5. Bananas are natural sweet snack on the go and rich in potassium, vitamin B
and fibre.

ACTIVITY NO. 3

Directions: Read the questions and answer honestly. Check whether your answer is
ALWAYS, USUALLY, OR NEVER then sum up all your answers and see what it tells
you about your Eating Habit.
1. Do you eat three meals a day?
A. Always ______
B. Usually ______
C. Never ______
2. Do you start your day with a good breakfast?
A. Always ______
B. Usually ______
C. Never ______
3. DO you eat convenience foods?
A. Always ______
B. Usually ______
C. Never ______

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 4. Do you eat a lot of fried food?
A. Always ______
B. Usually ______ A score 3
C. Never ______ B score 2
5. Do you eat sweets? C score 1
A. Always ______
B. Usually ______ 0-4 points
C. Never ______ You don’t have a very
6. Do you eat fruit everyday? healthy diet! Think about
A. Always ______ changing it.
B. Usually ______ 5-11
C. Never ______ Good. You have quite
7. Do you eat vegetables everyday? a healthy diet!
A. Always ______ 12-16
Excellent! You have a
B. Usually ______
healthy diet!
C. Never ______
8. Do you eat snacks between meals?
A. Always ______
B. Usually ______
C. Never ______

Direction: Answer the following statements or questions below. Write your

answers in a 1 whole sheet of paper.

1. Eating heathy food is good because _________________________________.

2. The food that I need to eat are_ ____________________________________.
3. I can attain good health
if___________________________________________.
4. I’m happy/sad about my eating habit
because___________________________.
5. From now on I promise

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Meal Checker Monitor Sheet

Directions: Create a meal checker good for 1 week in order to monitor the food you
eat. Copy and fill-up the table below.

DAYS
MEALS
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
BREAKFAST
LUNCH
DINNER

Physical Education and Health Learning Material

Physical Education and Health Teacher’s Guide
https://coach.nine.com.au

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Activity 1 Activity 2

1. C 1. TRUE
2. A 2. WITH FATS
3. A 3. TRUE
4. C 4. EGGS
5. A 5. TRUE

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