PHYSICAL ACTIVITIES TOWARD

HEALTH AND FITNESS 1

Module 2
(4 hrs.)

Chapter 2 NUTRITION FOR WELLNESS

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Introduction

In this module, you will learn about the importance of good nutrition, food
choices, and what makes up a good diet. You will learn about the different categories
of food that your body needs and what foods you should avoid in large quantities to
stay healthy. You will also learn to evaluate your eating patterns based on the
Nutritional Guidelines for Filipinos (2000) or the Philippines Food Pyramid and
interpret food labels accurately.

Learning Outcome
At the end of the module, you will be able to:
 give the importance of eating healthy food in one’s life;
 make a healthy choice by understanding the sections of the Nutrition Facts
label;
 promote health and wellness by consuming healthful diets and to achieve and
maintain healthy body weights;
 compute their own body mass index;
 create a food diary.

Learning Content

“You are what you eat,” people sometimes say – that’s how vital this subject
is.

Importance of Good Nutrition

Good nutrition means your body gets all the nutrients, vitamins, and minerals
it must work its best. Plan your meals and snacks to include nutrient-dense foods
that are also low in calories.

According to the Food Agriculture Organization (2020), good nutrition is very

important before and after an infection. Maintaining a healthy diet is a significant part
of supporting a healthy immune system

Good nutrition can help:

 reduce the risk of some diseases, including heart disease, diabetes, stroke,
some cancers, and osteoporosis
 reduce high blood pressure
 Physical Activities Toward Health and Fitness 1 3

 lower high cholesterol

 improve your well-being
 improve your ability to fight off illness
 improve your ability to recover from illness or injury
 increase your energy level

Maintaining a Healthy Diet

Eating a well-balanced diet is the best way to get all the essential nutrients we
need for good health and normal immune function.

To maintain healthy diets, FAO encourages everyone to:

• Eat a variety of foods within each food group and across all the food
groups to ensure adequate intake of important nutrients.

• Eat plenty of fruits and vegetables. Fresh fruits and vegetables provide
lots of vitamins and minerals as well as fiber that you need for a healthy diet.

• Consume a diet rich in whole grains, nuts, and healthy fats such as in
olive, sesame, peanut, or other oils rich in unsaturated fatty acids. Such diets may
support your immune system and help to reduce inflammation.

• Watch your intake of fats, sugar, and salt. Foods in which we find comfort
are oftentimes very palatable because they are high in fat, sugar, salt, and calories.
Try to avoid eating too much of these ingredients not only as comfort foods but
across everything you eat.

• Continue to practice good food hygiene. It’s always good to remember

how we can support food safety by practicing the five keys to food safety:

(1) keep clean;

(2) separate raw and cooked;
(3) cook thoroughly;
(4) keep food at safe temperatures; and
(5) use safe water and raw materials.

• Drink water regularly. Staying well-hydrated, mainly through drinking ample

amounts of plain water (6-8 glasses a day for most adults) also helps our immune
system. Drinking plain water instead of sugar-sweetened beverages also helps
reduce the risk of consuming too many calories for maintaining a healthy weight.

• Limit consumption of alcohol. Alcoholic drinks have little nutritional value,

these are oftentimes high in calories, and excess consumption which is linked to
numerous health problems.
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The Fundamentals of Healthy Eating

You need a balance of protein, fat, carbohydrates, fiber, vitamins, and
minerals in our diets to sustain a healthy body. It’s very important to know about
different foods, what they contain, and why we need to eat them.

Protein

It gives you the energy to get up and go and keep going while also
supporting mood and cognitive function. Too much protein is often harmful to
people with kidney disease, but the newest research suggests that a lot of us
need more high-quality protein, especially as we age. If you need a lot of
energy for a long time or are starving, amino acids can be converted to
glucose to provide energy.

Fat

Not all fat is the same. While bad fats can wreck your diet and increase
your risk of certain diseases, good fats protect your brain and heart. Healthy
fats like omega-3s are vital to your physical and emotional health. Including
more healthy fat in your diet can help improve your mood, boost your well-
being, and even trim your waistline.

Fiber

Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and
beans) can help you stay regular and lower your risk for heart disease, stroke,
and diabetes. It can also help you to lose weight and improve your skin.

Calcium

Whatever your age or gender, it’s vital to add calcium-rich foods in your
diet, limit those with reduced calcium, and obtain enough magnesium and
vitamins D and K to assist calcium do its job.

Carbohydrates

These are one of your body’s main sources of energy. But most should
come from complex, unrefined carbs (vegetables, whole grains, fruit) rather
than sugars and refined carbs. Lessen on white bread, pastries, starches, and
sugar can prevent rapid spikes in blood glucose, fluctuations in mood and
energy, and a build-up of fat, especially around your waistline.

Extra carbohydrate is converted to fat. Exercise increases the storage

capacity of glycogen, so store less fat.

Vitamins
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These are necessary for normal body metabolism, growth, and

development. They do not provide the body with energy. They allow the
energy from consumed carbohydrates, fats, and proteins to be released.
Although vitamins are vital to life, they are required in minute amounts.

Minerals

Minerals are contained in all cells and are concentrated in hard parts of
the body – nails, teeth, and bones – and are crucial to maintaining water
balance and the acid-base balance. Minerals are essential components of
respiratory pigments, enzymes, and enzyme systems, while also regulating
muscular and nervous tissue excitability, blood clotting, and normal heart
rhythm. Examples of these minerals include chromium, cobalt, copper,
fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc.

Water

It is a substance that is essential to life. Water lubricant joints absorb

shock, regulates body temperature, maintains blood volume, and transports
fluids throughout the body while comprising 60 percent of an individual's body.
You should consume approximately six to eight-ounce glasses of water
each day when not exercising. When working out, drink two to three eight-
ounce cups of water before exercising, four to six ounces of cool water every
fifteen minutes during the workout, and rehydrating thoroughly after the
activity.
Follow the "Healthy Eating Food Pyramid" guide as you select your food. This
will assist you to achieve a balanced diet and foster health.
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Build a Healthy Plate

My Plate may be a tool designed by the

United States Department of Agriculture illustrates
the five food groups that are the building blocks for
a healthy diet. Building a healthy plate and good
portion control starts with the proper foods in the
right amounts. These simple guidelines will help
you build a healthier plate.

Fruits

Fruits provide important vitamins and minerals—including potassium, vitamins

A and C, and folic acid.

Vegetables

Vary your veggies. Low in fat and calories, vegetables also can protect against
heart disease and certain cancers.

Vegetable options include asparagus, artichoke, broccoli, Brussels sprouts,

cabbage, cauliflower, celery, cucumber, dark green leafy lettuce, eggplant, green
beans, mushrooms, onion, pepper, spinach, squash, sweet potato, and tomato.

Grains

Make half your grains whole grains. Whole grains contain fiber and key
nutrients such as iron, magnesium, and folic acid. Make half of the grains you eat
whole grains.

Good grain options include brown rice, bulgur wheat, high-fiber cereal,
oatmeal, whole-grain pasta, whole-grain bread, whole-grain tortillas, and whole-
wheat couscous. Protein Vary your protein routine. Protein helps the body repair
muscles and cartilage. Choose lean proteins such as chicken or turkey without the
skin, fish (tuna, salmon, tilapia), lean cuts of beef or pork, tofu, beans, eggs, and
peanut butter.

Dairy

Switch to low-fat or fat-free milk and yogurt. Dairy products contain calcium that
helps keep bones strong.
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Good choices include low-fat cheese, yogurt, or cottage cheese, and low- fat or
fat-free milk.

Understanding the Nutrition Facts Label

According to U.S Food and Drugs Administration, reading food labels
can assist you to make wise food choices. Most foods list nutrition information on the
package label, called Nutrition Facts. These facts can assist you to compare foods
and choose the healthiest option.
Make healthy choices easier by understanding the sections of the Nutrition
Facts label.
1. Serving Size

The serving size may be a measured amount of food. Within the

sample label, the serving size is one cup, and there are two servings per
container. If you ate the whole container, you would eat two cups, which
doubles the calories and other nutrient numbers. Check the serving size on
food labels to work out if the amount of servings you are eating is smaller or
larger. This may assist you to stay within your daily calorie goal.

2. Calories

The number of calories is the total amount of energy the food provides.
If you eat more calories than your body uses, over time you will gain weight.
Another important part of the label is the number of calories from fat. You
ought to limit the number of calories from fat to 20-35% of your total daily
calories. Within the sample label, there are 250 calories in one serving and
110 calories from fat. This suggests almost 50% of the calories in one serving
of this food come from fat. Because of its high-fat content, this food is not
considered a healthy choice.

3. Limit These Nutrients

When you eat an excessive amount of saturated fat, trans fat,
cholesterol, and sodium, this can increase the danger for a heart condition,
cancer, or diabetes. Total fat is important to observe. Saturated fat and trans
fat are likely to harm your health. They may raise your blood cholesterol level,
which can increase your risk of heart disease. Choose foods containing less
than 10% of calories from saturated fat.

4. Get Enough of Those Nutrients

You should get more fiber, vitamin A, vitamin C, calcium, and iron in
your diet. Eating enough of those nutrients can reduce your danger for
particular cancers, osteoporosis, or hypertension. It is suggested to consume
100% of each of these nutrients daily to avoid nutrition-related diseases.
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5. Percent Daily Value

Understanding the Percent Daily Values (% DV) on a food label can

assist you to select foods high in good nutrients and low in bad nutrients. The
% DV is based on a 2,000-calorie diet. If you eat more than 2,000 calories a
day, your daily value could be higher. Remember, 5% DV or less is low and
20% or more is high. Choose foods with a low % DV for fat, saturated fat,
trans fat, cholesterol, or sodium.

6. Understanding the Footnote

The footnote refers to the Percent Daily Value, mentioned in number

five. It states that the percentages are created on a 2,000-calorie diet, which
does not change from product to product. This footnote also reminds
consumers of the daily intake of various recommended nutrients depending
on their caloric needs.

Assessment of Nutritional Status

A Nutrition assessment involves an evaluation of objective and subjective
data, is used to determine an individual's nutritional status or growth patterns.
Overnutrition and undernutrition can be the two reasons causing Malnutrition.
Malnutrition is a condition of imbalance in nutrition. The health of a person is not
only dependent upon the physical well-being of a human but, it depends upon mental
and social well-being and good nutrition as well.
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Anthropometric
A nutritional assessment can be done using Anthropometric.
The word anthropometry comes from two words: Anthropo means ‘human’
and metry means ‘measurement’. Anthropometrics are objective measurements that
help determine the amount of muscle and percentage of body fat. Anthropometrics
may include height, weight, body mass index, skinfold measurements, and body
frame size.
Body Mass Index (BMI)

It is the weight of a person in kilograms divided by their height in

meters squared. You will have to convert measurements in cm to m (100 cm =
1 m). BMI = weight (kg) height2 (m) BMI can also be found using look-up
tables or a BMI wheel.

BMI values below or above the WHO range for normal nutritional status
(shown in the table below) indicate a need for nutrition interventions to slow or
reverse weight loss or to reduce overweight.

BMI(Kg/m2) Nutritional status

more than 40.0 Very obese
30.0-40.0 Obese
25-29.9 Overweight
18.5-24.9 Normal
17-18.49 Mild malnutrition
16.0 -16.9 Moderate malnutrition
less than 16.0 Severe chronic energy
deficiency
Sources: WHO. 1999. Management of Severe Malnutrition: A Manual for Physicians
and Other Senior Health Workers. Geneva: WHO; WHO. 2013. “Obesity and
Overweight.” Fact Sheet No. 311.
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Teaching and Learning Activities

---------------cut this page and submit it to your teacher personally or online
--------------

Name: ___________________________ Score: __________________

Course/Section: ____________________ Date Submitted: __________

ACTIVITY 1
Instruction: Answer the following questions below.
1. How significant is maintaining a healthy diet?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________

2. Is good nutrition more important than exercise?

______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________

Submitted to:

_________________________
Professor

Remarks:
___________________________________________________________________________
___________________________________________________________________________
______________________________________________________
 Physical Activities Toward Health and Fitness 1 11

ACTIVITY 2
Daily Food Diary
The Daily Food Diary is designed to help you monitor your weight and dietary
intake. This will be one of your most valuable tools to reach your goals because it will
increase your awareness and help you change.
This activity will help you manage your weight. Complete the diary as
frequently as possible. It is worth the effort!
Instruction:
1. In the top section of the diary:
• Write your name and the date.
• Fill in your daily calorie goal. Use this chart to select your calories.

• Set a weekly food goal to improve your diet. Example: “I will cut down on
calories by eliminating snacking while watching TV in the evenings this
week,” or “I will drink water or sugar-free beverages in place of regular soda
this week.”
2. Weigh yourself daily and record your weight in the header row, next to the
day.
3. Write down everything you eat and drink, and the amount. If you know the
measured amount, list it. If you don’t know the exact amount then estimate the
size (2" x 1" x 1"), the volume (1⁄2 cup), the weight (2 ounces), and/or the
number of items (12) of that type of food. Include as much detail as possible.
4. Complete the line that has “M PC H” listed:
• Circle M if you were mindful (aware of what & how much you ate).
• Circle PC if the meal was portion-controlled
• Circle H if the meal was healthy
• Mark the numbers on 1–10 Hunger/Fullness rating scale (1=starving,
5=neither hungry nor full, 10=uncomfortably full)
• Place an X over the number that represents the Pre-meal hunger/fullness
level.
 Physical Activities Toward Health and Fitness 1 12

• Draw a circle around the number that represents the Post-meal

hunger/fullness level.
5. Fill in a word to describe your mood (happy, content, sad, angry, lonely,
excited, exhausted, bored, anxious, fearful, or any other emotion).
6. Use a calorie counter to enter total calories for the day. Purchase a booklet,
use a Web site, or a Smartphone App to count calories easily.
7. At the end of the day, circle whether you met your goal for the day:
• If you met your goal, circle “I did it!”
• If you almost met your goal, circle “Almost.”
• If you didn’t achieve your goal, circle “Try again.”
8. Take a photo of yourself while eating your food for documentation.

(Please use the template on the next page)

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 Physical Activities Toward Health and Fitness 1 14

ACTIVITY 3
Look for a collection of pictures of well-known personalities (e.g., athletes,
singers, politicians) and people from diverse cultural and socioeconomic
backgrounds. Indicate whether or not each of these people looks healthy. Discuss
how these people might be healthy and ways in which they might be unhealthy.
Consider the different dimensions of health that you learned from your lesson, and
develop a profile of what you believe a healthy person.

ACTIVITY 4
Let’s Get FOODucated!

1. Look at the product above. Read the ingredient list and nutrition facts.
2. What are the good things about this product?
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________

3. What are the bad things about this product?

___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
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4. What nutrition grade should this product get? (example A, B+, C-). Write
the grade in the Nutrition Grade circle above.
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________

5. What do you think is a healthier alternative to this product?

___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________

ACTIVITY 5
Body Mass Index Calculator
To complete in this Body mass Index activity, visit this website
htpp://www.cdc.gov/nccdphp/dnpa/bmi/calc-bmi.htm
Body Mass Index is a mathematical formula that correlates highly with body
fat. This weight calculation helps determine whether you are at a healthy weight or
have too much fat.

The formula for BMI =

Weight (kg)
Height (m)2

Note: if you are under the age of 20 years, you have the option of using the
BMI-by-age calculator
1. Enter your weight and height using English or metric measurements. What is
your BMI?
 Physical Activities Toward Health and Fitness 1 16

2. What is your weight status according to your BMI calculation? ____________

Rubrics for Assessment

Rubrics for Activity 1 and 3

Category Exemplary Superior Satisfactory Unsatisfactory
4 pts 3 pts 2 pts 1 pts
Knowledge/ Demonstrates Demonstrates a Demonstrates a Demonstrates
Comprehension thorough considerable considerable limited
understanding of understanding of understanding of understanding of
topics the topic the topic the topic
Content The response The response The response The response is
indicates depth & indicates lacks focus or unclear, illogical
complexity if simplistic or demonstrates or incoherent
thought in repetitive confused or
answering the thoughts in conflicting
essay question answering the thinking
essay question
Quality of The response The response The response has The response had
Writing was written in an was written in an a little style or no style or voice
extraordinary interesting style voice
style & voice Gives no new
Somewhat Gives some new information & very
Very informative informative & information but poorly organized
& well organized organized poorly organized
Grammar, Almost no Few spelling & Some spelling, So many spelling,
Punctuation & spelling, punctuations punctuation or punctuation &
Spelling punctuation or errors, minor grammatical grammatical
grammatical grammatical errors errors that it
errors errors interferes with the
meaning

Sub Totals

Over-all Score

Rubric for Activity 2

Score Description
4 All requirements of tasks are completed
3 Most requirements of tasks are completed
2 Many of the tasks are missing
1 Demonstrate no understanding of the tasks
0 No response/task not attempted
 Physical Activities Toward Health and Fitness 1 17

Rubrics for Activity 4

Category Exemplary Superior Satisfactory Unsatisfactory
4 pts 3 pts 2 pts 1 pts
Knowledge/ Demonstrates Demonstrates a Demonstrates a Demonstrates
Comprehension thorough considerable considerable limited
understanding of understanding of understanding of understanding of
topics the topic the topic the topic
Content The response The response The response The response is
indicates depth & indicates lacks focus or unclear, illogical
complexity if simplistic or demonstrates or incoherent
thought in repetitive confused or
answering the thoughts in conflicting
essay question answering the thinking
essay question
Quality of The response The response The response has The response had
Writing was written in an was written in an a little style or no style or voice
extraordinary interesting style voice
style & voice Gives no new
Somewhat Gives some new information & very
Very informative informative & information but poorly organized
& well organized organized poorly organized
Grammar, Almost no Few spelling & Some spelling, So many spelling,
Punctuation & spelling, punctuations punctuation or punctuation &
Spelling punctuation or errors, minor grammatical grammatical
grammatical grammatical errors errors that it
errors errors interferes with the
meaning
Sub Totals
Over-all Score

Recommended Learning Materials and Resources for

Supplementary Reading

 Pinggang Pinoy: Healthy Food Plate For Filipino Adults

https://www.doh.gov.ph/node/223
 Calculate Your Body Mass Index
https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
 Nutrition & Wellness for Life
https://www.henry.k12.va.us/cms/lib/VA01000023/Centricity/Domain/1739/N-
W%20TEXTBOOK%20-%20Electronic%20Copy.pdf
 The Food and Agriculture Organization of the United Nations (FAO) and other
United Nations (UN) agencies are sharing best practices to help governments
ensure the food supply continues to be stable. More information on what
countries and business are doing in this regard can be found here:
www.youtube.com/watch?v=cHCWKEOwmnc
 Physical Activities Toward Health and Fitness 1 18

Flexible Teaching-Learning Modality (FTLM) adopted

This chapter adopts the synchronous and asynchronous learning modalities for
you to have better access and learning of the lessons. This may include google
classroom, Moodle, Schoology, Edmodo, Podcast, printed materials, and other
resources depending on your needs and capacity to use the material.

Assessment Task
---------------cut this page and submit it to your teacher personally or online
--------------

Name: ___________________________ Score: __________________

Course/Section: ____________________ Date Submitted: __________

Instruction: Choose the best answer to the following questions. Write your answer
on the space before the number.
1. Which of the following foods are sources of fibre?
a. Potatoes, with the skin left on.
b. Wholegrain pasta.
c. Apples.
d. Fried Chicken
2. Which of the following fat choices would help maintain a healthy heart?
a. Eating plenty of saturated fat.
b. Eating as little fat (both saturated and unsaturated) as possible.
c. Replacing saturated fat in the diet with unsaturated fat.
d. Replacing unsaturated fat with saturated fat.
3. How much of the calorie intake of a well-balanced diet comes from starchy
foods, like bread, pasta, rice, and cereal?
a. About a third.
b. About half.
c. You should avoid starchy foods.
d. Most of your diet.
4. A person's diet contains examples of food rich in protein, fat, vitamins, mineral
ions, fiber, and water. Which of the following types of food would be a healthy
addition to the diet to make it balanced?
a. Eggs
b. Steak
c. Butter
d. Pasta
5. Which type of fat is present in healthy diets?
a. Saturated fat
 Physical Activities Toward Health and Fitness 1 19

b. Mono-unsaturated fat
c. Disaturated fat
d. Poly-unsaturated fat
6. Which parameter is used to calculate the body mass index of an individual?
1/10
a. Height
b. Weight
c. Abdominal circumference
d. Both height and weight
7. The BMI score is a screening tool that helps in the assessment of weight-
related health risks.
a. True
b. False
8. The main ingredient is?
a. corn
b. corn oil
c. salt
d. frito
9. How many chips per serving?
a. 3
b. 32
c. 160
d. 28
10. How many servings per bag?
a. 32
b. 96
c. 3
d. 160

References

FAO. 2020. Maintaining a healthy diet during the COVID-19 pandemic.

Punzalan, Mondina, Taguba, Navalta, Medina-Bulatao.2019. Revised PHYSICAL
EDUCATION 1 Movement Enhancement. Mindshapers Co., Inc. Manila.
Werner W. K. Hoeger & Sharon A. Hoeger.2012. Principles and Labs for FITNESS &
WELLNESS. Eleventh Edition. Wadsworth Cencage Learning. Belmont,CA.
Claravall, Drolly.2018. Physical Education 1 (Movement Enhancement).
Mindshapers Co., Inc.
https://www.helpguide.org/articles/healthy-eating/healthy-eating.htm
 Physical Activities Toward Health and Fitness 1 20

https://www.tuftsmedicarepreferred.org/healthy-living/expert-knowledge/importance-
good-nutrition
http://www.fao.org/3/ca8380en/ca8380en.pdf
https://www.move.va.gov/docs/NewHandouts/Standard/
S06_MakingHealthyFoodChoicesWithAHealthyPlate.pdf
https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-
facts-label
https://livehealthy.chron.com/four-components-nutrition-assessment-2449.html