Grade 7 Worksheet No.

2
Nutritional Guidelines for Adolescents
HEALTH
Quarter 2-Wk.1-Module 2

MELCs:

Follow the appropriate nutritional guidelines and food pyramid guide for adolescents for
healthful eating.

EXPLORE

Activity 1 Directions: Write TRUE if the statement is correct and FALSE if the
statement is incorrect.

1. The growth during adolescence creates decreased demand for energy and
nutrients.
2. As an adolescent, your total nutrient needs are lower at this stage than at any
other stage in your lifecycle.
3. Due to your rapid growth and development at this stage, you have a greater
need for certain nutrients, such as calcium, iron, protein, and energy foods.
4. Adolescence is one of the slowest growth periods in a person’s life.
5. Good dietary guidance has three important elements: pyramids, plates and real
food.

Activity 2: Check Your Nutrition Life Skills

Directions: Write YES if you practise the life skill and NO if you do not. Be honest with your
responses. Write the answer on your MAPEH activity notebook.
Life Skill Response
1. I follow a balanced diet.
2. I maintain a healthful weight.
3. I eat variety of nutritious foods.
4. I eat vegetables and fruits regularly.
5. I drink 8-10 glasses of water a day.
6. I eat food from the fats, oil and sweet group sparingly (in small amount).

7. I eat 3 servings of fruits daily.

8. I eat an egg a day.
9. I eat 3 servings of food from the vegetable group daily.
10. I get enough rest and sleep.
 If you have more “Yes” answers than “No”, then you are following the Nutritional
Guidelines for adolescents!

LEARN
Nutritional Needs of Adolescents

Adolescence is one of the fastest growth periods in a person’s life. The growth
during adolescence creates increased demand for energy and nutrients. As an
adolescent, your total nutrient needs are higher at this stage than at any other stage in
your lifecycle.

Due to your rapid growth and development at this stage, you have a
greater need for certain nutrients, such as calcium, iron, protein, and
energy foods. As appetite is also likely to increase, it is important that food
choices are made carefully.

Good dietary guidance has three important elements: pyramids, plates and real food.

The Food Guide Pyramid for a Healthy Life

The Food Guide Pyramid will guide you on how many servings from each food
group is recommended daily. There are six food groups in the Food Guide Pyramid. The
serving requirements of each individual depend on age, sex, size, and activity level.
Each day, we need to eat at least the lowest serving from each of the food groups. This
is to meet the daily requirements of vitamins, minerals, protein, fiber, and carbohydrates
of an individual.
 We all need to
eat a balanced diet
every day. This
includes servings of
foods from different
food groups in the
Food Guide Pyramid.
Below is a suggested
meal guide.
 food from the fats, oil and sweet group sparingly (in small amount). at least 1
glass a day of food from the milk and milk products group.
2 and ½ servings daily of food from the meat, poultry, dry beans, eggs, and nuts
group.
1 egg a day (for teenagers).
3 servings of food from the vegetable group daily (for teenagers).
3 servings of fruits daily.
the greatest number of servings, which is 6-8 servings, of bread, cereal, rice,
root crops and noodles.

For you to grow and develop to the fullest and to improve your nutritional status, it is
important to follow healthy eating guidelines such as:
Serving Sizes

The serving sizes below will guide you in measuring the amount of food and
liquid you take.

1-1/2 cups (12 ounces) of

liquid
is the size of a softdrink/soda can

1 cup (8 ounces) of food

is the size of a large handful

1/2 cup (4 ounces) of food

is about half of a large handful

1 ounce of cheese

is about the size of a 1-inch cube

2 tablespoons (Tbsp) or

is about 2 times the size of the tip of your thumb

(from the last crease)
is about the size of the tip of your
thumb (from the last
crease).
1 tablespoon (Tbsp)

1 teaspoon (tsp)

is about the size of the tip of your thumb

Daily Servings for an Adolescent’s Diet
The table below is a food guide for adolescents. This guide may be used to ensure
variety in foods eaten.
Food group Serving size Number of
servings daily

Breads /  1 muffin 5 to 10 servings

Starches  2 slices bread
 1/2 cup cooked cereal, pasta, potatoes,
or rice
 1 ounce or 3/4 cup dry cereal
 4 pcs. pan de sal
 1 small size root crop
 1 pack instant noodles

Fruits  1/2 cup canned fruit or fruit juice 2 to 3 servings

 1piece fresh fruit, such as an apple,
orange, banana
 15 to 20 grapes
 1-1/2 cups fresh melon

Meat / Meat  1/2 cup cottage cheese 3 to 5 servings

Substitutes  3/4 to 1 cup cooked dried beans or
legumes
 1 egg
 1 ounce low-fat or regular cheese
 2 to 3 ounces meat, fish, or poultry
 2 to 3 Tbsps. peanut butter
 1/2 cup nuts

Milk or  1 cup low-fat milk or yogurt 4 to 5 servings

Yogurt  one ounce of cheese
 1/2 cup of cottage cheese

Vegetables  1/2 cup cooked or 1 cup raw vegetable 2 to 3 servings

 2 cups salad greens
 1 cup vegetable or tomato juice

Fats
 10 peanuts 2 to 4
 2 Tbsps. cream cheese, avocado, or low servings
 calorie salad dressing
  1 tsp oil, margarine, mayonnaise, or butter
 1 Tbsp salad dressing

Sweets and  1/8 of a pie 1 to 3 servings

Desserts  1/2 cup ice cream per
 3-inch pastry  1/2 cup pudding,  2 small week
cookies.

Too much sweets and dessert can aggravate

 skin problems, like pimples.
 240 ml each
Water 6 – 8 glasses

Here are some additional reminders to ensure adolescent’s overall health

and well-being:

 Eat regular meals, especially breakfast. This keeps the body fueled and
will give the energy needed for the day.
 Cut down on high fat and high sugar foods. One doesn’t have to give
up one’s favorite cookies or cheeseburger. Just eat them less and eat healthy snacks
instead. Try having fruit and popcorn instead of cookies and ice cream. Drink fruit juice
instead of soft drinks/soda.
 Remember to remain active and exercise or join a sport.

 Get enough rest and sleep

 Do not smoke and do not drink alcoholic beverages.

ENGAGE
Activity 3: My Own Plate!

Directions: Create a simple meal plan based on the Food Pyramid Guide for
adolescent. Use the blank plate provided below to create a drawing or cut
out pictures for a tasty meal which includes your chosen foods.
 1. Did you find difficulties in choosing food based on the Food Pyramid guide?
Why?

APPLY
Modified True or False. Write TRUE if the statement is correct. If it is FALSE,
change the underlined word/s to make the statement correct.

1. Adolescents can achieve their energy and nutrient requirements by eating a

variety of foods daily.
2. Eating regular meals will keep the body fueled by energy needed for the day.
3. Too much sweets and dessert can aggravate skin problems like pimples.
4. The Food Pyramid will guide you on how many servings from each food group is
recommended daily.
5. There are eight food groups in the Food Guide Pyramid.
6. The serving requirements of each individual depend on age, sex, size, and
activity level.
7. The growth during adolescence creates decreased demand for energy and
nutrients.
8. Due to your rapid growth and development at this stage, you have a lesser need
for certain nutrients, such as calcium, iron, protein, and energy foods.
9. Adolescence is one of the fastest growth periods in a person’s life.
10. Good dietary guidance has three important elements: pyramids, plates and real
food.
KEY TO ANSWER:

EXPLORE
1. False APPLY
2. False 1. True
3. True 2. True
4. False 3. True
5. True 4. True
5. Six
6. True
7. Increased
8. Higher
9. True
10. True