2nd Grading Lesson

a. Proper Nutrition nowadays, has been overlooked due to the increase

presence of processed meat; refine sugar and chemicals that were injected to
meet the demands of the market. With proper knowledge and action this will
promote lifelong health because, food will give our body the energy needed for it
to functions. 20% exercise, 80% proper nutrition.
Proper nutrition is a vital consideration for athletes who seek to
maximize their performance.
- Good nutrition promotes a healthier mind and body.
• Aids in resistance to illnesses.
• Provides energy
Eating the proper food will directly affect how the body “machine”
operates

On the other hand, Danger in living improper health lifestyle would lead
to constipation; dubbed as “mother of all diseases” which lead to serious and
illness, even death.

SIX (6) TYPES OF NUTRIENTS FOUND IN FOOD.

A healthy well balance diet is important for the whole body. As you enter
adolescence, your body changes rapidly. In this case, you will need more
servings for each group than do younger children or older adult.
How much food you should eat each day depends on your age, size and
the energy requirements. Adolescence also has certain lifestyle preferences
which may influence their nutritional needs. Adolescence who participate
vigorous sports may require more serving of healthful food. Everyday your
body requires taking in foods that provide the nutrients which are necessary
for growth and repair of cells, for body processes, and for energy.
1. PROTEINS: are essential nutrients needed for the continuous growth
and repair of the body tissues. They help make up muscles, organs,
 and other cells. They can be obtained from meats, fish, eggs, milk,
cheese, nuts, peas, beans, lentils, and other legumes.
2. CARBOHYDRATES: are the body’s main source of heat and energy.
They also supply the necessary roughage that assist in digestion.
They can be obtained from both starch and sugar sources. Starch
sources are cereals, breads, rice, potatoes and pasta. Sugar sources
are fruits vegetables, honey, and syrup.
3. FATS: provide another source of heat and energy and help the body
the store vitamins. They are found in meats, butter, cream, cheese,
margarine and vegetable oils.
4. VITAMINS: are essential to many different bodily functions. They help
the body use the carbohydrates, protein and fats.
a. Vitamin A is for growth, good eyesight and healthy skin. It is found
in the butter, oily fish, liver, carrots, spinach, and other green
vegetables.
b. Vitamin B is good for building resistance to infection, healing,
developing healthy gums, and providing good blood circulation. It
is obtained from citrus fruits and vegetables.
c. Vitamin D is needed by the body for developing healthy bones and
teeth. It is found in oily fish, and fish liver oils, butter, and eggs.
d. Vitamin E is needed for the different function of the nerves and
muscles. It is found in milk, eggs, green vegetables, and whole
meat breads.
e. Vitamin K promotes blood clotting by increasing the protrombin
content of the blood. It occurs in leafy vegetables, rice, liver, and
sardines.
5. MINERALS: are the nutrients that are needed in many body
processes.
a. Calcium needs build bone, nails, and teeth. It is found in Milk and
Cheese and fish.
 b. Iron is essential for developing the red blood cells corpuscles which
carry oxygen throughout the body. It prevents anemia, a condition
in which the blood lacks enough red blood cells.
c. Zinc has the ability to maintain Vitamin E levels in the blood and
aid the body in the absorption of vitamin A. it is necessary in the
strengthening of body immunity. It is found in most meats, nuts,
and beans.
d. Potassium eliminates muscles cramps and lowers blood pressure.
It can be obtained from almonds, bananas, and spinach.
e. Selenium works hand in hand with Vitamin E protecting tissues
and cells membranes. It is particularly important guardian of
blood, heart, liver and lungs cells. It is obtained from garlic,
asparagus, grains, nuts and meats.
6. WATER is a nutrient that serves many purposes. It is needed for the
building and repair of the body tissues. It makes up blood and other
body fluids, helps digest food, and regulates the body temperature,
assist in the efficient elimination of wastes, and cushions joints and
the spinal cord. Your body needs 8 to 10 ounce glasses of water each
day, some of you which contained the food that you eat.

The Food Guide Pyramid for Filipino Adolescents.

The Food Guide Pyramid shows many servings do you need to eat
from each group every day. Each food group is composed of foods that
provide Filipino adolescents may help you avoid malnutrition and
micronutrients deficiency. The bottom part of the pyramid shows the
food that you should eat greater amounts. The numbers of servings
decrease as you go to the higher levels the pyramid. The very top of
the Pyramid shows fats, oil, and sweets that are to be taken sparingly
since they are not classified as healthy food when taken in big
amounts.
It is important to make healthful practices a habit. Choosing the right
kind of food is important for one’s health and therefore must be made
habit.
“Health is Wealth; one should eat to live, for the sake of health”
 B. EATING HABITS
Individual, social, cultural, religious, economic, environmental and
political factors all influence eating habits.
Food is also part of the tradition, culture and behaviour. This can mean
that eating has an emotional component as well…
Furthermore, you’re eating habits have become part of your daily life so
you don’t think much about it. For many people, changing eating habits is very
hard; you may have had certain habits for so long that that you do not realize
they are unhealthy. Thus, all human eat to survive.
FACTORS THAT INFLUENCE FOOD CHOICES
There are several factors that influence a person’s food choices. The
following list shows some factors that influence food choices.
1. PERSONAL TASTE hasa lot to do with what you choose to eat. If you
like a certain food, you are more likely to eat it from often.
2. FAMILY or RELIGIOUS TRADITIONSFamily traditions or your cultural
background may be another reason that affects the types of foods you
decide to eat. There may be kinds of food that are restricted in your
family. There are families who are vegetarians. And do not serve meat
in the family. There are also those who observe the no-pork diet.
3. CONVENIENCE OF FOOD is most likely to be tempted to eat some
food with reach because they are convenient, and so may eat them
more often. Observe the grocery carts of shop-goers when you go with
your mother to the grocer. You can always identify which types of food
are convenient and available in their family. There may be some
grocery shoppers who buy more junk food items than other types of
food.
4. COST OF FOOD often the cost of food may affect the kinds of food
your family buys regularly. This factor determines the kinds of food
you actually eat. At certain times of the year, different fruits come in
season. Mangoes, cantaloupes and watermelon are common during
summer. Lanzones comes during the month of September and
 October. Fruits naturally become cheaper when they are in season.Of
course, there are those who can well afford to buy meat products like
ham, sausages, hot dogs etc. But then, there are also those who can
afford only to buy simple food, like fish and vegetables.
5. FOOD WHICH MOST OF YOUR FRIENDS EAT friends have a great
influence on the kinds of food that you choose to eat. You have come
to prefer certain foods because most of your friends like them too.
This understanding sometimes you find yourself doing what your peer
group members prefer to do. But you should also understand that you
should not allow yourself to be influence by them at all times.
6. AVAILABILTY OF CERTAIN FOOD IN YOUR AREA the food that are
Available in your local area may consist a large part of your diet. If
you reside near a farm area, chances are that you will have access to
fresh and cheaper vegetables. If you live by the seaside, you must
have tasted more types of seafood than your counterparts in the city.

TYPES OF EATING
Health is not only affected by the type of food that an individual eats, but
also by the type of eating that he/she undertakes.
1. EMOTIONAL EATING when you are hungry, you look for food, and eat
until you are satisfied, or you are used to the time that you take your
meals. So when it is 6:00 am you know that you have to take your
breakfast, you take your lunch by 12:00nn and supper at 6:00pm.
But take note these practices. Some individuals refuse to eat when
they are in deep sleep emotional trouble. Broken-hearted teenagers
lose their appetites when they get spurned by their love ones. Or take
the opposite, some of who are on the verge of emotional turmoil try to
forget their appointments by indulging in food. Turning to food for
comfort is what we call emotional eating.
2. SOCIAL EATING social gathering such as parties. When one joins
friends for any unattended eating for the sake of being sociable is
 experiencing social eating. Pressure from colleagues usually plays a
major role in social eating. This situation holds true social drinking.
By being urge to drink just to show how sociable will enable you to
consume unwanted calories. This will lead you to unnecessary weight
and may further lead to some health disorders later.
3. EATING WHILE WATCHING TV, MOVIE OR SPORTS EVENT watching
television is favourite past times of every one regardless of age.
Playing computer is also fast becoming a part of one’s activity
especially among the youngsters. Developed this kind of habit should
understand the risk behind such practice.
4. FUELING PERFORMANCE
When participating in a vigorous activity whether it be in sports,
dance, or any event, you need to eat well to optimize your
performance and body functioning. Food provides the necessary
substance to fuel your energy, and to make your muscles and bones
strong.
Here are some tips to consider in order for you to to do your best
during a physical workout.
a. Fuel up before and after a vigorous exercise most especially more
than one hour during long workouts.
b. Drinking water is important, especially when you are active.
Hydration is needed for strength, speed, stamina, recovery, injury
prevention and cognition.
c. Get enough sleep always bear in mind that sleeps is very important
in a person your body needs time to rest and recover. Get at least 8
hours sleep every night. A good night sleep prepares your body to
do strenuous activities.

D. EATING DISORDER
 Eating disorders are serious conditions related to persistent eating
behaviors that negatively impact your health, your emotions and your ability to
function in important areas of life. Most eating disorders involve focusing too
much on your weight, body shape and food, leading to dangerous eating
behaviours. This behaviour can significantly impact your body's ability to get
adequate nutrition. Eating disorders can harm the heart, digestive system,
bones, and teeth and mouth, and lead to other diseases.

BULIMIA NERVOSA
Recurrent inappropriate compensatory behavior in order to prevent
weight gain, such as self-induced vomiting; misuse of laxatives, diuretics,
enemas, or other medications; fasting; or excessive exercise.
SYMPTOMS:
Eating large amounts of food uncontrollably (binging)
Vomiting, using laxatives, or using other methods to eliminate food
(purging)
Excessive concern about body weight
Depression or changes in mood
Irregular menstrual periods
Unusual dental problems, swollen cheeks or glands, heartburn, or
bloating (swelling of the stomach)
BINGE EATING DISORDER
Characterized by uncontrollable, excessive eating, followed by feelings of
shame and guilt. Additionally, these individuals tend to diet more often, enroll
in weight-control programs and have a history of family obesity.

ANOREXIA NERVOSA DISORDER

Characterized by lack of maintenance of a healthy body weight, an
obsessive fear of gaining weight or refusal to do so, and an unrealistic
perception, or non-recognition of the seriousness, of current low body weight
 People with anorexia nervosa may see themselves as overweight, even
when they are dangerously underweight. People with anorexia nervosa typically
weigh themselves repeatedly, severely restrict the amount of food they eat, and
eat very small quantities of only certain foods.
Symptoms
Resistance to maintaining body weight at or above a minimally normal
weight for age and height
Intense fear of weight gain or being “fat” even though underweight
Disturbance in the experience of body weight or shape on self-evaluation
Loss of menstrual periods in girls and women post-puberty

MUSCLE DYSMORPHIA
Obsessive preoccupation via exaggerated belief that one's own body is too
small, too skinny, insufficiently muscular, although in most cases, the
individual's build is normal or even exceptionally large and muscular already

SELECTIVE EATING DISORDER

Called as picky eating, is an extreme sensitivity to how something
tastes.This could be stress eating or hormonal imbalance.

CAUSES OF EATING DISORDER

PERSONALITY TRAITS
Low self-esteem
Feelings of inadequacy or lack of control in life
Fear of becoming fat
Depressed, anxious, angry, and lonely feelings
Keep feelings to themselves
Perfectionists
Achievement oriented
Good students
Excellent athletes
Competitive careers

ENVIRONMENTAL INFLUENCES
Interpersonal and Social Factors
Troubled family and personal relationships
Difficulty expressing emotions and feelings
History of being teased or ridiculed based on size or weight
History of trauma, sexual, physical and/or mental abuse
60-75% of all bulimia nervosa patients have a history of physical and/or sexual abuse

BIOCHEMISTRY
Chemical imbalances in the neuroendocrine system
These imbalances control hunger, appetite, digestion, sexual function, sleep, heart and kidney
function, memory, emotions, and thinking
Serotonin and norepinephrine are decreased in acutely ill anorexia and bulimia patients
Representing a link between depression and eating disorders
Excessive levels of cortisol in both anorexia and depression
Caused by a problem that occurs in or near the hypothalamus

- RA11036 MENTAL HEALTH LAW

o Our right to be treated accordingly.
o Requires treatment from Doctor, Therapist and Nutritionist.

HYDRATION
The present of sufficient water in the body because our body depends on water
for survival, human body is made up 60% water, there is water in every cell
tissues and organ needs water to function correctly. Thus, water is essential for
good health and to maintainmovement towards daily activities.
- Brain and heart 73%
- Lungs – 83%
- Skin- 64%
 - Muscled and kidney – 79%
- Bones – are almost 1/3 water

DEHYDRATION
On the other hand, lack of water in the body resulting from inadequate intake
of fluids or excessive loss through sweating, vomiting or diarrhea. It is
important to have a replacement of water, when it releases thru sweat. Thus, it
should be replenished.
Regular intake of water is necessary for maintaining water balance, regular
intake of water is necessary for maintaining water balance. And that water is
nutrient essential essential for life and health.
Minimum requirement to stay hydrated is to drink 8 Glass a day for women, for
men 10 glass a day and for pregnant women or breastfeeding should drink all
the more to ensure they remain hydrated. 2.5 liters for pregnant, for
breastfeeding 3 liters a day.