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ALL RIGHTS RESERVED 2023

No portion of this module may be copied or reproduced in any form or

by any means without the permission of the authors.

CHAPTER 3: Introduction to Dance Rhythm

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INTRODUCTION
Did you eat healthy foods? Have you eaten the right amount of food everyday? Food
gives our bodies the energy we need every day to function. What you eat have an effect on
your health and risk for certain diseases. Changing eating habits is very hard sometimes you do
not realize that they are unhealthy. You need to change your habits a little bit time as well
some things in your environment.

A healthier diet is good for overall health. Improve your eating habits, set small goals
and live a healthy lifestyle.

CHAPTER 3:
Nutrition

Learning Objectives

At the end of the lesson, student will be able to:

1. Identify the six classes of nutrients and its function;

2. Analyze your diet for nutritional quality using U.S. Dietary Guidelines and My Plate.
3. Explain the relationship of nutrition to enhancing performance.
4. Describe the advantages or disadvantages of dietary supplementation in the diet.
5. Discuss common eating and drinking practices in the physically active population.

Pre - test

Direction: TRUE of FALSE. Identify what is being asked. Indicate your answer on the space
before each number.

___________ 1. The major role of vitamins is to provide energy for the body.
___________ 2. Overnutrition is eating too much food or taking too many supplements.

___________ 3. Minerals belong to macronutrients.

___________ 4. Chocolate is a healthy substitute for sugar.

___________ 5. Fat supplies a major portion of the energy used by muscles.

___________ 6. LDL is known to be bad fat.

___________ 7. Cookies and doughnuts are high in trans-fat.

___________ 8. Protein is the most essential nutrient.
___________ 9. Sweating is how your body uses water to keep itself from overheating.

___________ 10. Your skin, hair, and nails are made up of protein.

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LESSON 1
NUTRITION
EATING RIGHT TO FUEL THE BODY

What kinds of food are important to your health? How much food do you need to eat?
Scientists have identified 45 to 50 nutrients—food substances required for the growth and
maintenance of your cells. These nutrients have been divided into six groups—carbohydrate,
protein, fat, vitamin, mineral, and water.

Nutrition is the science of consuming certain food substances, nutrients, and how
they act to fuel your body’s needs. Nutrients perform three major roles:

1. Growth, repair, and maintenance of all body cells

2. Regulation of body processes
3. Supply of energy for cells

The Macronutrients

Three types of nutrient supply the energy that your body needs in order to perform its
daily tasks: fat, carbohydrate, and protein. They are referred to as macronutrients. Fat
contains more calories than protein or carbohydrate per unit of weight. One gram of fat
contains nine calories, whereas one gram of carbohydrate or protein contains four calories.

PATH FIT 2 [

Figure 1.1 Percentage of calories recommended by the Institute of Medicine’s Food and
Nutrition Board for carbohydrate, protein, and fat.

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1. Carbohydrate

Carbohydrate is your main source of energy, and it comes in two types: simple and
complex. Simple carbohydrate includes sugars such as table sugar, fructose, and sucrose.
Fructose and sucrose are commonly found in soft drinks and other sweetened foods.

Complex carbohydrate has a more complex chemical structure, so it takes longer to

digest. It contains more nutrients than simple carbohydrate and is often rich in fiber. Fiber is
found in foods such as whole grains and vegetables. Fiber is a type of complex carbohydrate
that your body cannot digest. It supplies no energy. For example, bananas and oranges
contain simple carbohydrate but also contain essential nutrients such as vitamins, minerals,
and fiber. Foods containing simple carbohydrate—such as candy, pastry, and sugared soft
drinks—contain empty calories, which provide energy but few if any other nutrients such as
vitamins and minerals.

Figure 1.2 Types of carbohydrate: (a) Simple carbohydrate (such as in candy) contains empty
calories, but (b and c) complex carbohydrate (such as in vegetables and fruit) contains more
nutrients and fiber.

2. Protein

Protein is the group of nutrients that builds, repairs, and maintains body cells; they are
the building blocks of your body. Protein is contained in animal products (such as milk, eggs,
meat, and fish) and in some plants (such as beans and grains). Protein provides energy but
not as many calories as fat.

During digestion, your body breaks protein down into simpler substances called amino
acids, which your small intestine can absorb. Your body can manufacture 11 of the 20 known
amino acids; you need to get the other 9—known as the essential amino acids—from food.

Foods containing all nine essential amino acids are said to provide complete protein.
Animal sources such as meat, milk products, and fish provide complete protein. Foods that
contain some, but not all, essential amino acids are said to contain incomplete protein.

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3. Fat

Fat is contained in animal products and some plant products, such as nuts and
vegetable oils. Fat is necessary to grow and repair your cells; it dissolves certain vitamins and
carries them to your cells. Fat is classified as either saturated or unsaturated. Saturated fat is
solid at room temperature, and unsaturated fat is liquid. Saturated fat comes mostly from
animal products, such as lard, butter, milk, and meat fat. Unsaturated fat comes mostly from
plants, such as sunflower, corn, soybean, olive, almond, and peanut. In addition, fish produce
unsaturated fat in their cells.

The bulk of the fat in your diet should come from unsaturated fats, including fish oils.
You should minimize your intake of calories from saturated fat. Trans-fatty acids (also called
trans fat) should not be included in the diet. Trans fat is created through a process that makes
unsaturated fat solid at room temperature—as, for example, in solid margarine. The U.S. Food
and Drug Administration (FDA) indicates that trans fat is not “recognized as safe,”.

The Micronutrients

Minerals, vitamins, and water have no calories and provide no energy, but they all play
a vital role in your staying fit and healthy. Minerals and vitamins are called micronutrients
because the body needs them in relatively small amounts as compared with carbohydrate,
protein, and fat.

1. Minerals

Minerals are essential nutrients that help regulate the activity of your cells. They come
from elements in the earth’s crust and are present in all plants and animals. Some minerals
are especially important for young people—for example calcium, which builds and maintains
bones. During your teen years, your body needs calcium to build your bones. During young
adulthood, your bones become less efficient in getting calcium from food and begin to lose
calcium.

Another important mineral is iron, which is needed for proper formation and
functioning of your red blood cells. These cells carry oxygen to your muscles and other body
tissues. The best sources of iron are meat (especially red meat), poultry, and fish. You can
also help your body absorb iron by getting an adequate amount of vitamin C.

Sodium is a mineral that helps your body cells function properly. It’s present in many
foods and is especially high in certain foods, such as snack foods, processed foods, fast foods,
and cured meats (for example, ham). For many people, dietary sodium comes primarily from
table salt (sodium chloride).

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Figure 2.1 Functions and Sources of Minerals

2. Vitamins

You need vitamins for the growth and repair of your body cells. Vitamin C and the B
vitamins are water soluble, so they dissolve in your blood and are carried to cells throughout
your body. Because your body cannot store excess B and C vitamins, you need to eat foods
containing these vitamins every day. In contrast, vitamins A, D, E, and K dissolve in fat, and
excess amounts of these vitamins are stored in fat cells in your liver and other body parts.
Folacin, or folic acid, is especially important for girls and young women.

Figure 2.2 Functions and Sources of Vitamins

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3. Water

Dietitians usually say that water is the single most important nutrient. It carries the
other nutrients to your cells, carries away waste, and helps regulate your body temperature.
Most foods contain water. In fact, 50 to 60 percent of your own body weight comes from
water. Your body loses 2 to 3 quarts (1.9 to 2.8 liters) of water a day through breathing,
perspiring, and eliminating waste from your bowels and bladder.

The best beverages for this purpose are water, fruit juice, and milk. The type of juice
or milk makes a difference. Pure fruit juices contain vitamins and minerals, and some contain
fiber (for example, orange juice pulp). Some juice drinks contain small amounts of real juice
and are supplemented with simple sugar. Skim milk provides the same basic nutrients as
whole milk but without the fat.

Soft drinks that contain caffeine are not as effective as water. Sport drinks usually
contain sodium and other ingredients that you don’t need unless you exercise for several hours.

NUTRITION AND RECOMMENDED INTAKE

The United States Department of Agriculture (USDA) issues nutrition guidelines that
provide easy-to-use information about eating for good health. The current guidelines use a
method called MyPlate.

MyPlate looks like a plate and contains colored areas representing the basic types of
food—grains, vegetables, fruits, and protein sources—that you typically put on your plate.
Accompanying the plate is a circle that looks like a drinking glass. It represents the dairy
group— for example, a glass of milk.

Foods from each of the groups contain macronutrients (carbohydrate, protein, and
fat), micronutrients (vitamins and minerals), and water. The goal is to eat more foods that are
high in nutritional value and fewer foods containing empty calories. Foods with empty calories
are typically high in fat, simple sugar, or both.

The orange area on the plate represents grains; it is relatively large because grains
make up a large part of a healthy diet. At least half of your grain choices should be whole
grain. The plate’s green area represents vegetables, and the red area represents fruits.
Together, vegetables and fruits should constitute approximately half of your total diet. There
are five vegetable groups: dark green, orange, dried peas and beans, starchy, and other.

The purple area on the plate represents the protein group. This group includes meats
(such as beef, poultry, and pork), seafood (fresh and canned), beans and peas, and nuts and
seeds. You should limit your intake of processed meats such as hot dogs and some lunch
meats, which contain very high levels of salt. Recommended foods in the protein group
include lean meat cuts, poultry (without skin), and fish high in omega-3 fatty acids (such as
salmon and trout). Some foods—beans, peas, nuts, and seeds—are included in the protein
group and the vegetable group because they are vegetables that are high in protein.

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The blue circle near the plate represents the dairy group. The group includes milk,
cheese, milk-based desserts, and yogurt. These foods are good sources of calcium. When
choosing foods from this group, consider low-fat and fat-free options.

Figure 3. MyPlate shows the five basic food groups that make up a healthy diet, and the tips
to the right help remind you to think about what goes on your plate.

THE FILIPINO PYRAMID ACTIVITY GUIDE

USDA’s Center for Nutrition Policy and Promotion

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Foods You Should Eat Before, During, and After an Event

People engaging in competitive sports are often very concerned with the kinds of foods
selected for pre-event meals. However, they should be more concerned with their eating
patterns well before the day of the event. The purpose of the pre-event meal is to supply the
competitor with enough energy and fluids for competition. The meal should be easily
digestible as well. Most experts recommend a light meal (about 300 calories) that is rich in
carbohydrate about 2 to 4 hours before the event. Preloading on extra water is a good idea to
keep well hydrated.

If the duration of the activity is relatively short, less than 30 minutes, the foods that
were consumed before the activity will generally be sufficient to provide enough energy to
sustain that activity. An activity lasting more than 30 minutes will require some additional
carbohydrate (glucose and fructose) replacement during the activity. An energy bar, gels, or a
sport drink can provide the additional carbohydrates needed for energy, and the sport drink
will also help to rehydrate.

Immediately after the activity, you should begin consuming carbohydrates to restore
supplies of muscle glycogen as soon as possible after the workout to maximize recovery.
During this period, nutrient-rich carbohydrate foods, such as fruits and vegetables, or a
highcarbohydrate drink, such as chocolate milk, are recommended. Pasta, potatoes, oatmeal,
and sport drinks are recommended. It has been suggested that adding protein may help to
hasten recovery.

Food Labels

Reading and understanding food

labels can help you plan your diet and shop
for healthy foods. When reading a food label,
start at the top and use the following six
steps:

Figure 5. Sample food label from USDA

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Step 1: Servings

The number of servings in the container is shown in the green area.

Step 2: Calories

The white area shows the number of calories per serving.

Step 3: Nutrients That Should Be Limited

The yellow area presents information about some nutrients that should be limited in
your diet, such as fat and salt. The number beside each nutrient indicates the amount
in grams (g) or milligrams (mg) and the percentage of that nutrient’s daily amount
provided by one serving.

Step 4: Carbohydrate and Protein

Carbohydrate and protein are two of the three macronutrients that provide your body
with energy.

Step 5: Micronutrients

Micronutrients, such as vitamins and minerals, are especially important to your diet.
You need to get 100 percent of these each day.

Step 6: Footnote

Use the information in the white area at the bottom of the label to make adjustments
for the total number of calories you consume. The total number of calories needed
each day varies from person to person depending on age and body size. People who
require more calories need to adjust the nutrient amounts, and the information
presented at the bottom of the label helps you make these adjustments.

EATING PRACTICES

Dietary guidelines emphasize that no single diet is best for all people. The exact
amount of food that should be consumed from each food group depends on factors such as
age, sex, and activity level.

Here are some general guidelines for healthy eating from the USDA and MyPlate and from
the national nutrition goals for the nation (Healthy People 2020).

• Make half of your plate fruits and vegetables.

• Increase dietary complex carbohydrate.
• Make at least half your grains whole.
• Reduce consumption of calories from added sugar.
• Drink water instead of sugary drinks.

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• Switch to skim or 1-percent milk.

• Reduce dietary fat, especially saturated fat. Consume no trans fat.
• Reduce daily salt (sodium) intake.
• Consume adequate dietary calcium.
• Avoid oversized portions.

Energy Production

The boy, whether at rest or during various forms of physical activity, needs a
constant supply of energy to maintain its many complex functions. Our muscles are
able to contract because of adenosine triphosphate, or ATP. Energy release from
the breakdown of foods is used to manufacture this high-energy phosphate which
is stored in our muscles cells. ATP is then broken down to release energy that fuels
all human movements.

Energy Expenditure

It is important to understand the concept of energy balance (EB) to know

how to regulate your body weight. We already know that the energy value of food
is measured in calories (technically a kilocalorie or kcal). The energy in a particular
food depends on how much carbohydrate, protein, and fat it contains. Carbohydrate
and protein yield for calories for each gram, while fat yields nine calories per gram.
Once you know the number of grams contained in the food, you can derive the
number of calories multiplying both the carbohydrate and protein grams by four and
fat grams by nine. Finally, add all three together.
Unused calories from food intake are stored as body fat for later use.
Calories are also used to measure the cost or energy expenditure of physical
activity. The more work we do, the more energy we expend and the more calories
we use.
Calorie expenditure does not only depend on one’s sex (e.g. men usually
expend more energy than women do given the same activity); but it is also affected
by one’s body size. Thus, large people expend more energy than those who are
smaller given the same activity.

Poor physical activity, coupled with too much consumption of calories, leads
to storage of excess energy as fat. Any food intake that stems from surplus calories,
relative to how much the body burns off during the day through the physical activity
is stored as fat, whether it comes from carbohydrates, fats, or proteins.
According to the National Nutrition survey (NNS) by the Food and Nutrition
Research Institute of department of Science and Technology (FNRI-DOST). There
was an increasing trend to overweight and obesity among adults aged 20 years and
above. This was from the years 20032008. Overweight, when left unattended, may
lead to many chronic degenerative diseases like diabetes mellitus, heart diseases,
and hypertension.

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Generally, it is recommended that we expend approximately 150 to 400

calories (kcal) per activity session (ACSM, 2010). If you weigh 150 pounds and walk
at pace of 2 mph for 1 hour, would you have burned enough calories to meet this
recommendation? How much Calories do you burn from playing football for an hour?

A weekly goal for caloric expenditure would be between 1000 and 2000 kcal,
which has been associated with providing protection against cardiovascular disease.
You can achieve this by spreading the 2000 kcal over several days, for example 400
kcal per session over five days, or 500 kcal per session over four days, or any other
combination.

The amount of calories the we use or burn on a daily basis is commonly

referred to as total energy expenditure. It consists of three components: resting
metabolic rate (RMR), the thermic effect of food (TEF), and TEA (thermic effect of
the activity). Thus,

TEE = RMR + TEF + TEA

The thermic effect of food (TEF) is used to describe the body’s energy demands for the
absorption and assimilation of food nutrients during digestion. It is usually about 10% of the
total caloric intake. For example, when you consume 2000 calories in a given day, you will
expend approximately 200 calories to metabolize food. Among macronutrients, protein requires
the greatest amount of energy estimated at 30% compared to dietary fat which is only 2-3%.
The amount of energy required to process the carbohydrates falls between that the protein and
fat.

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The thermic effect of activity (TEA) is the energy cost for any bodily
movement above the resting level and includes fidgeting, doing daily chores,
exercising, playing sports, and active recreational pursuits. The more muscles we
activate and frequently contract, the more calories we burn. This component makes
up about 15-30%, although this varies depending on your activity level (e.g.
sedentary = 15%; athlete = 50%). In addition, our metabolic rate remains elevated
for some time after physical activity.
RMR is also called basal metabolic rate because it refers to the amount of
calories needed by our body to perform all vital functions necessary to sustain life
while in a rested and quiet state. These functions include respiration, blood
circulation, nerve transmission, production, and transportation od substances, cell
growth, maintenance, tissue repair, and temperature regulation. It accounts for 60-
75% of calories burned in a day.
Many factors can influence RMR:

1. Our muscles are calorie-hungry tissues, eight times more

metabolically demanding than fat cells. The greater our muscle mass,
the faster our metabolic rate. Resistance training has the potential to
promote skeletal muscle growth, thereby, contributing to RMR.
2. As we grow older, we lose muscle mass because of the hormonal and
neurological changes. This slows down our RMR. After 20 years of
age, RMR declines about 2% per decade.
3. Men tend to have faster metabolism than women because they have
more muscle mass and less body fat.

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DAY 1 : MONDAY

Meal, Snack, of Rice, cereals, bread, Meat and poultry, Coffee, tea
Beverage and root crops Vegetables Fruits fish and shellfish, Water (hot or iced),
beans, and nuts Juice, soda

Breakfast

Morning
snack

Lunch

Afternoon
snack

Dinner

After dinner

Total

Evaluation

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Refers to the table below when evaluating your food intake for the day:
FOOD GROUP SERVING PER DAY
GO FOODS
Rice, rice products, corn, root crops, bread, noodles 6 ½ – 8 cups
Rice, cooked 1 cup
Pan desal 4 pieces
1 serving
Bread 4 slices size
Pasta (macaroni/spaghetti) 1 cup
Instant noodles, cooked 1 regular pack
root crop 1 small size
Fats and oils 6-8 tsps.
Sugar/sweets 5-6 tsps.
GROW FOODS

Fish, shellfish, meats and poultry, dried beans, and nuts 2 ½ servings
Fish (about16cm, long) 2 pieces

Lean meat/poultry, cooked 1 piece about 30 gm. 1 serving size

Dried beans, cooked 1 ½ cup

Egg 1 piece
Milk and milk products 1 glass

Whole milk 1 glass

1 serving size
Powdered whole milk 4 tablespoons plus 1 glass of
water
Evaporated milk ½ plus 1 glass of water
GLOW FOODS

Vegetables 3 servings
Green leafy and yellow, cooked ¾ cup
1 serving size
Other vegetables, cooked ¾ cup

FRUITS
Vitamin C- rich 2 servings

Other fruits 1 serving

WATER/BEVERAGE 6-8 glasses

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PHYSICAL ACTIVITY RECORD

Name:

Date:

• Record your activities on the following days: Wednesday, Friday, Saturday, and
Sunday.
• Begin each day with 12am (midnight) and end with the following midnight.
• Record the time you change from one activity to another (e.g. 7.15-7.30) and
the duration or the number of minutes spent performing an activity. At the end
of 24 hours, the total duration must equal 1,440 minutes.
• Describe the activity (e.g. sleeping, walking to class, sitting in class, eating
lunch, talking to friends while seated) and the level at which you pursed it. The
level of activity are as follows.
Basal The energy cost of staying alive (sleeping)
Sedentary Sitting with little or no body movements (e.g. reading, writing, eating, watching TV,
driving)
Light Sitting or standing with some movement of arms and other parts of the body (e.g.
bathing, preparing food, dish washing, walking at 2mph)
Moderate Sitting with vigorous arm movements, or standing with considerable movement (e.g. making
your bed, mopping the floor, warm -up and cool-down exercises, walking at 4mph)

Vigorous Moving the body rapidly (e.g. playing team sports, jogging, tennis)
Strenuous Moving the body all-out or near maximum exertion (e.g. swimming laps, running, rope
jumping)

ACTIVITY RECORD DAY 1 (SAMPLE)

DATE September 17 DAY Wednesday

TIME OF THE DAY DURATION ACTIVITY LEVEL

(MINUTES)
12 – 7:15 am 435 Sleeping Basal

7:15 – 7:30 am 15 Taking a bath Light

7:30 – 7:40 am 10 Dressing Light

7:40 – 8:00 am 20 Eating breakfast Sedentary

8:00 – 8:30 am 30 Riding to school (car) Sedentary

8:30 – 8:35 am 5 Walking to class Moderate

8:35 – 9:15 40 Sitting in class sedentary

ACTIVITY RECORD DAY 2 (SAMPLE)

DATE September 18 DAY Thursday

TIME OF THE DAY DURATION ACTIVITY LEVEL

(MINUTES)
12 – 7:15 am 435 Sleeping Basal

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7:15 – 7:30 am 15 Taking a bath Light

7:30 – 7:40 am 10 Dressing Light

7:40 – 8:00 am 20 Eating breakfast Sedentary

8:00 – 8:30 am 30 Riding to school (car) Sedentary

8:30 – 8:35 am 5 Walking to class Moderate

8:35 – 9:15 40 Sitting in class sedentary

ACTIVITY RECORD DAY 1 (SAMPLE)

DATE DAY

TIME OF THE DAY DURATION ACTIVITY LEVEL

(MINUTES)

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