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Grade 11 Hope 1 Chapter 1 Be Active Lesson 3: Nutrition

The document discusses nutrition and the importance of different nutrients for providing energy, regulating metabolism, and building tissues. It describes macronutrients like carbohydrates, fats, proteins, and water and micronutrients like minerals and vitamins. Guidelines are provided on following a balanced diet according to the food pyramid and Pinggang Pinoy models to achieve a healthy body composition.

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1K views4 pages

Grade 11 Hope 1 Chapter 1 Be Active Lesson 3: Nutrition

The document discusses nutrition and the importance of different nutrients for providing energy, regulating metabolism, and building tissues. It describes macronutrients like carbohydrates, fats, proteins, and water and micronutrients like minerals and vitamins. Guidelines are provided on following a balanced diet according to the food pyramid and Pinggang Pinoy models to achieve a healthy body composition.

Uploaded by

rex dog
Copyright
© © All Rights Reserved
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GRADE 11 HOPE 1

CHAPTER 1 BE ACTIVE
LESSON 3: NUTRITION
NUTRITION- The act or process of nourishing or being nourished specifically the sum of the processes by
which man, animal and plant takes in and utilizes food substances.
NUTRIENTS- Are substances found in food that performs three major functions in the body.

FUNCTION OF NUTRIENTS
1. Provide Energy
2. Help regulate metabolism
3. Build and repair tissues

NUTRIENTS PROVIDING ENERGY

Macronutrients- These are Carbohydrates, Fats and lipids, Proteins, and water.
Micronutrients- These are Minerals and Vitamins.

1. CARBOHYDRATES- A complex major source of energy for most of the body’s functions; muscle
Contractions, regulating fat, and metabolizing protein, generating heat, and
maintaining the cells.

2 TYPES OF CARBOHYDRATES
 SIMPLE CARBOHYDRATES divided into Monosaccharide (one sugar molecule)
like Glucose (cell’s energy source), Fructose (found in fruits and honey), Galactose
(milk sugar from mammary glands). Disaccharides are combination of two
monosaccharide and either one of the Sucrose, Lactose, and Maltose.
 COMPLEX CARBOHYDRATES (Polysaccharides) Are combination of three or
more sugar molecules like Starch, Glycogen, Dietary Fiber.

2. FATS OR LIPIDS- The human body needs dietary fat and essential fatty acids for normal growth and
development. The body’s fat intake should not be more than 30% of the diet. Aside
from supplying energy, fats also helps the body in absorbing fat soluble vitamins
A, D, E, K.

2 TYPES OF FATS
 MONOUNSATURATED FAT- is the healthiest type of fat that is found in olive, olive
oil, peanut, peanut butter, peanut oil, cashew, walnut, walnut oil, and canola oil.
 SATURATED FAT- Contains a lot of cholesterol and is mainly present in beef, pork,
lamb, butter, cheese, cream, egg yolks, coconut oil and palm oil.
3. PROTEINS- Are essential nutrients neede for continuous growth and repair of body tissues. They help
make up muscles, organs, and other cells. Meats, fish, eggs, milk, cheese, nuts, peas,
beans, lentils, and other legumes
4. Water- Is a nutrient that serves many purposes. It is needed for the building and repair of body tissue. It
temperature, assist in the efficient elimination of body wastes makes up blood and other body
fluids, helps digest food, regulates the body.

5. MINERALS- These are inorganic substances that;


 Help builds strong bones
 Transmit muscular and nervous impulses
 Maintain water and acid balance
 Help vitamins perform the body’s chemical and hormonal activities
A. Calcium- Important in muscle contraction, nerve transmission, cellular metabolism and
needed for bone growth. Milk, fish, cheese
B. Iron- Forms a major part of haemoglobin which has an important role in the transport of
oxygen in the bloodstream and prevents anemia.
C. Zinc- Is important to prevent growth failure and delayed sexual maturity. It also has the
ability to maintain vit. E levels in the blood and aid the body in the absorption of vit. A.
It is necessary in the strengthening of body immunity. Meat, beans, nuts
D. Potassium- Eliminates muscle cramps and lower blood pressure. Almonds, bananas, spinach
E. Selenium- Works hand in hand with vit. E in protecting tissue and cell membranes. Guardian of
Blood, heaert, lever and lungs. Garlic, asparagus, grains, nuts and meat

Micronutrients Deficiencies- If any of the following micronutrients is not enough for the body consumption
or simply lack of micronutrients.

6. Vitamins- Are essentials to many different bodily functions. They help the body use carbohydrates,
proteins, and fats.
 Vitamins A- For growth, good eyesight and healthy skin.
 Vitamins B- Is good for building resistance to infections, healing, developing healthy gums
and providing good blood circulation.
 Vitamins C- Is needed for the synthesis of collagen and other connective tissues and help
boost immune system.
 Vitamins D- Is needed by the body developing healthy bones and teeth.
 Vitamins E- Is needed for the different functions of the nerves and muscles. Also has
antioxidant properties.
 Vitamins K- Promotes blood clotting by increasing the prothrombin content.

DIETARY GUIDELINES

FOOD PYRAMID- Is a diagram that serves as a guide to healthful eating and active living. A food pyramid
can help you choose foods from all the food groups.
A Food Pyramid can help you choice foods from all the food groups. Each colored band that runs from
the top of the pyramid to the base represents particular food group. Notice that the bands are of different widths
The Thicker bands indicate the foods you need to eat more, whereas the thinner bands represent those that you
need to eat less. Some choices within each food group are better than the others. Food pyramid is flexible and
can be adapted to any eating style. Thus, you should try to make the best choices. Here are some tips for
choosing the most healthful foods from each group:

1. Eat variety of fruits


2. Eat variety of vegetables
3. Eat rice, whole grain cereals, bread, crackers, and pasta
4. Eat foods rich in calcium
5. Choose lean meat or beans as your source of protein
6. Avoid high-fat foods and limit your intake of foods containing salt and sugar.

-PINGGANG PINOY-
Serves as a quick and easy guide for determining how much to eat per meal time
Go-Grow-Glow- Refers to food groups carbohydrates (Go), Proteins and Calcium (Grow), and fruits and
vegetables (Glow)

Common Eating Disorder


1. Anorexia Nervosa- It involves a certain fear of weight gain that leads the person to starve
himself/herself.
2. Bulimia Nervosa- It is a disorder that involves uncontrolled cycles of overeating and purging.
3. Compulsive Eating disorder- also called Binge Eating Disorder an uncontrollable urges to eat large
amount of foods.
WRAP-UP
Managing your body weight requires an understanding of how the body uses food to provide energy.
The focus has to be on achieving and maintaining a healthy body composition so that you can optimize your
health. Thus, any action plan must consist of two essential components: nutrition and nutrients-dense diet that
will lower your risk foe diseases and give you the requisite energy to be active.

REFERENCES:

Urbiztondo, SM. (2016).Health-Optimizing Physical Education (HOPE 1) Fitness. Vibal Group, Inc. Araneta
Ave., Quezon City. pp. 46-68

Gadiano, H.G. (2016) Health and Physical Education for Fitness and Wellness, Brilliant Creations Publishing,
Inc. Novaliches, Quezon city. Pp 40-43

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