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1st QTR MAPEH 6 Notes 2 Proper Nutrition

The document provides information on building a healthy body through proper nutrition, hygiene, exercise, and rest. It discusses recommended daily dietary allowances for nutrients, maintaining good hygiene through practices like regular bathing, dental hygiene, and hand washing. It also outlines the importance of flexibility, defines body composition, and provides examples for measuring shoulder flexibility and calculating body mass index.

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Ren Pandes
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115 views4 pages

1st QTR MAPEH 6 Notes 2 Proper Nutrition

The document provides information on building a healthy body through proper nutrition, hygiene, exercise, and rest. It discusses recommended daily dietary allowances for nutrients, maintaining good hygiene through practices like regular bathing, dental hygiene, and hand washing. It also outlines the importance of flexibility, defines body composition, and provides examples for measuring shoulder flexibility and calculating body mass index.

Uploaded by

Ren Pandes
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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SOUTHERNSIDE MONTESSORI SCHOOL

Camella Homes IV, Poblacion, Muntinlupa City

First Quarter Date: (Tentative)


Grade 6- MAPEH
SY 2022-2023

NOTES # 2
Health: Building Your Body for a Better you
Health Management

Introduction
Self-discipline is the key to manage your health. By keeping proper nutrition, good
hygiene, regular exercise, sufficient sleep and rest, and proper posture, you are able to manage your
personal well-being responsibility. These self-management skills can help you succeed in your daily
life.

Proper Nutrition
Good nutrition means your body gets all the nutrients, vitamins, and minerals it needs to work
its best. Plan your meals and snacks to include nutrient-dense foods that are also low in calories. It is no secret
that an essential key to good health is having a nutritious diet. Certain foods are rich in specific nutrients while
some are not healthy at all. You should know how to eat the right kinds of food in moderation. On the next
page is a table that shows the recommended daily dietary allowance of some nutrient’s children need.

Recommended Dietary Daily Allowance for Children


RECOMMENDED DIETARY MALE 9-13 MALE 14-18 FEMALE 9-13 FEMALE 14-18
ALLOWANCE YEARS OLD YEARS OLD YEARS OLD YEARS OLD
VITAMIN E 11 mg 15 mg 11 mg 15 mg
VITAMINS B3 12 mg 16 mg 12 mg 14 mg
VITAMINS CHOLINE 375mg 550 mg 375mg 400 mg
VITAMIN C 45 mg 75 mg 45 mg 65 mg
CALCIUM 1300 mg 1300 mg 1300 mg 1300 mg
PHOSPHOROUS 1250 mg 1250 mg 1250 mg 1250 mg
MINERALS MAGNESIUM 240 mg 410 mg 240 mg 360 mg
IRON 8 mg 11 mg 8 mg 15 mg
ZINC 8 mg 11 mg 8 mg 9 mg
As you grow up, you need to make sure that you get the right amount of nutrients from
eating a healthy diet and practicing healthful eating habits. If a person feels sickly, weak, and
unable to do physical activities, he or she may not get the nutrition and energy his or her body
requires being able to do daily activities. Be sure to regularly consume food that build the muscles,
give energy, and provide vitamins and minerals to the body.

The Six Layers of the Food Pyramid

Personal hygiene
Personal hygiene is how you take care of your body. Maintaining hygiene practices
reduces the spread of illness and risk of medical conditions. It also increases self-confidence and
positively impacts personal relationships.

- Bathe regularly. Wash your body and your hair often. You should clean your body and
shampoo your hair at regular intervals that work for you. Your body is constantly shedding skin
that skin needs to come off. Otherwise, it will take up and can cause illnesses.
- Trim your nails. Keeping your finger and toenails trimmed and in good shape will prevent
problems such as hang nails and infected nail beds. Feet that are clean and dry are less likely
to contract athlete’s foot.

- Brush and floss. Ideally, you should brush your teeth after every meal. At the very least, brush
your teeth twice a day and floss daily. Brushing minimizes the accumulation of bacteria in your
mouth, which can cause tooth decay and gum disease. Flossing, too, helps maintain strong,
healthy gums. The bacteria that build up and causes gum disease can go straight to the heart
and cause very serious valve problems. Unhealthy gums also can cause your teeth to loosen,
which makes it difficult to chew and to eat properly, he adds. To maintain a healthy smile, visit
the dentist at six-month intervals for check-ups and cleanings.

- Wash your hands. Washing your hands before preparing or eating food, after going to the
bathroom, after coughing or sneezing, and after handling garbage, goes a long way toward
preventing the spread of bacteria and viruses. Keep a hygiene product, like an alcohol-based
sanitizing gel, handy for when soap and water isn’t available.

- Sleep tight. Get plenty of rest — 8 to 10 hours a night — so that you are refreshed and are
ready to take on the day every morning. Lack of sleep can leave you feeling run down and
can compromise your body's natural defenses, your immune system.

Oral Care
Having a good oral care routine is one of the more personal things we practice as part of
everyday self-care. Taking care of our teeth, gums, and mouth contributes directly not just to our
bright, beautiful smiles, but more importantly, to our overall health. Good oral health care helps keep
plaque and bacteria that lead to plaque and tooth decay under control. Most of us have a general
knowledge of what needs to go into taking care of our teeth, but in this article, you’ll find out how
you can go the extra mile, for an extra confident smile.

Good oral hygiene involves more than just brushing your teeth. Here are a few ways you
can up your oral care game for your freshest and healthiest smile yet.
1. Brush your teeth at least twice a day.
2. Make flossing a daily habit.
3. Brush your tongue
4. Use mouthwash — but not after brushing your teeth.

PHYSICAL EDUCATION

1. Flexibility – It is defined as the movement of a joint through a full range of motion.

Example: SHOULDER FLEXIBILITY TEST (ZIPPER TEST)


This test measures how mobile and flexible your upper arms and shoulder joints
are. Reach one hand behind you neck and down along your spine. You can
measure your flexibility by how close your hands are to each other.
2. Body Composition – Is the amount of body fat in proportion to fat-free weight. It
refers to the ratio between body fat and lean body mass that is a much better
gauge in determining fatness compared to body weight alone.

Example: BODY MASS INDEX (BMI)

weight (kg.)
BMI = ----------------
height (m2)

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