health 7.pptx
- 1. Lesson 1 Nutrition: Nutritional Needs of Adolescents Grade 7- Health Ms. Russel Joy T. Alub
- 2. Nutritional Needs of Adolescents Energy (calories) and protein are essential in pubertal development. Adolescent females require approximately 2200 calories/day, whereas male adolescents require 2500-3000 calories/day. e f
- 3. ACTIVITY 1 Wish upon a fairy godmother! Have you experienced craving for a certain food, and you cannot buy it for some reasons? Maybe it is the right time to have it in just one clap! Start thinking of the foods you want to eat almost every day! Are you excited?
- 4. DIRECTIONS Imagine there is a fairy godmother who can give the foods you wish to eat every day. Write those foods in the scroll. Do you know that there might be foods from your list which are not good for your health? Your answers to this activity will be discussed after the lesson proper
- 5. What are the healthy foods for adolescents? Vegetables Grain Foods Protein Fruits Reduced- fat dairy or dairy alternatives Healthy foods for pre-teen and teenage children include a wide variety of fresh foods from the five food groups:
- 6. e f It’s important for you to eat variety of foods from among these five food groups. This will give you all the extra nutrition and energy you need to grow and develop properly. Remember that there is a strong relationship between what you eat and your health, not only today but in the future as well. Proper nutrition also helps prevent diet- related chronic diseases in the future, such as cardiovascular disease, cancer, and osteoporosis. It is important for you to select a well- balanced diet always.
- 7. Fruits and vegetables give you energy, vitamins, anti- oxidants, fiber, and water. They contain disease-fighting phytochemicals. Because of this, eating plenty of fruits and vegetables everyday can help reduce your risk of heart disease, high blood pressure, type II diabetes, and certain cancers.
- 8. You should choose fruits and vegetables at every meal and for snacks be it in different colors, textures, and tastes, both fresh and cooked. Always wash your fruits and vegetables to remove dirt or any chemical sprays that were left on their peels. These peels contain nutrients too.
- 9. Grain Foods Consuming foods rich in fiber, such as whole grains, as part of overall healthy eating, reduce the risk of coronary heart disease and may reduce constipation.
- 10. High-fiber foods such as whole grains help provide a feeling of fullness with fewer calories. Selecting whole grains for at least half your daily servings may help maintain your weight. Incorporate whole grains into your healthy eating plan by adding a whole wheat bagel or toast to breakfast, a sandwich on whole wheat bread at lunch or whole wheat pasta for dinner. Grain foods include bread, pasta, noodles, breakfast cereals, rice, corn, quinoa, polenta, oats, and barley. These foods give you the energy you need to grow, develop, and learn. They will give you longer-lasting energy and keep feeling fuller for longer.
- 11. Reduced-fat dairy foods and dairy-free alternatives During your puberty stage, you need more calcium to help reach peak bone mass and build strong bones for life. So, you are encouraged to have different kinds of dairy each day – for example, milk, cheese slices and bowls of yoghurt.
- 12. If you do not eat dairy, you can also eat dairy-free foods that are rich in calcium – Examples tofu, broccoli, nuts, seeds, tinned fish, and calcium-fortified foods like cereal, soy milk, and bread Examples of Key dairy foods: milk, cheese, and yoghurt These foods are high in calcium and protein.
- 13. Protein Protein is a hard-working nutrient. It is needed for the growth and repair of muscles and tissues, and the production of enzymes and hormones. These are especially important for an adolescent as you experience rapid changes and development. In order for protein to do its job, you have to eat enough food to meet your daily energy needs.
- 14. Protein-rich foods include: lean meat, fish, chicken, eggs, beans, lentils, chickpeas, tofu, and nuts These foods are important for your child’s growth and muscle development, especially during puberty. These protein-rich foods also have other vitamins and minerals like iron and omega-3 fatty acids, which are important during adolescence stage: • Omega-3 fatty acids from oily fish help with your brain development and learning. • Iron fuels your muscle growth and increase in blood volume. Girls need extra iron because of their monthly periods.
- 15. e f Let’s Watch and listen a short video
- 16. What are the healthy drinks for teenagers?
- 17. Water It is the healthiest drink for you. It’s also the cheapest. Most tap water is fortified with fluoride for strong teeth too. Milk is also a good drink option for teenagers. It’s rich in calcium, which is good for bone development A 50 kg adult contains about 31 liters of water and a one-year-old, 10 kg child contains nearly 8 liters of water. Almost every part of the body contains large amount of water.
- 18. We can live without solid food for few weeks, but we cannot live without water for more than a few days. An adult need about 2–3 liters of water each day. That is why drinking water is so important when people lose a lot of fluids due to excessive sweating or during diarrhea. Water is important for life. We need water for the body to make cells and to provide it with fluids such as tears, digestive juices, and breast milk. It keeps mouth, intestine, eyelids, and lungs healthy and wet for production of urine and sweat to flush out waste from the body and other essential body processes.
- 19. What food should you avoid or limit? You should avoid junk foods. These foods include potato chips, burgers, fries, pizza cakes, chocolate, candies, biscuits, doughnuts, and pastries. These foods are high in salt, saturated fat, and sugar, and low in fiber and nutrients. Too much of these foods can increase the risk of getting overweight, becoming obese and acquiring conditions like type-2 diabetes
- 20. Consumption of fruit juice, sports drinks, flavored water, soft drinks, and flavored milk should be very minimal, if you cannot avoid them yet. These drinks are high in sugar and low in nutrients. They can cause weight gain, obesity, and tooth decay. These drinks will lessen you appetite and will make you less hungry for healthy meals. Reduce or eliminate foods and drinks with caffeine because they stop the body from absorbing calcium well. Caffeine is also a stimulant, which means it gives you artificial energy. Too much caffeine can cause sleep problems as well as problems concentrating at school. Foods and drinks with caffeine include coffee, tea, energy drinks, and chocolate.
- 21. Why do adolescents need healthy food and good nutrition? Teenagers like you go through big physical changes during puberty. You need good nutrition to fuel these physical changes. Your level of physical activity and stage of development will determine exactly how much healthy food you need. You will notice that you have bigger appetite thereby, the need for proper food choices should be your top priority.
- 22. Other Essential Nutrients and their functions Essential nutrients are compounds that the body cannot make or we have them, but they are insufficient. According to the World Health Organization, these nutrients must come from various foods and they are vital for disease prevention, growth, and good health. The table below presents these nutrients.
- 23. Table 1: Essential Nutrients, their functions and serving amounts Nutrients Functions Amount Body Needs Calcium Sources dairy and non- dairy products, leafy vegetables, tofu, cheese, yogurt, salmon, milk • Promotes bone development • Assists the body to perform functions - like blood clotting, heart muscle contraction, transmission of nerve impulse, activation of Enzymes • Lessens chances of osteoporosis 1000 milligrams per day for ages 10-18 need Iron Sources fruits, fruit juices, nuts, dark green and leafy vegetables, cereal and whole grain enrich bread, (spinach, shellfish, legumes, pumpkin seed, turkey, quinoa, liver) • Helps the body in the production of red blood cells specially needed at the onset of menstruation among girls. • Involves in the transfer of oxygen from lungs to tissues • Helps in the proper functioning of cells and resistance to infections. Vitamin C is needed for Iron absorption 20 milligrams for boys 13- 15 years old 21 milligrams for girls ages 13-15
- 24. Nutrients Functions Amount Body Needs Protein Sources lean meat, poultry, fish, dairy product like milk, yogurt, cheese, seeds and nuts, beans, legumes, eggs, and fish Builds and repair tissues Helps body make enzymes, antibodies and hormones Supplies body with energy 71 grams daily- boys ages 13-15 63 gramsgirls ages 13- 15 Carbohydrates Sources Dairy, milk, yogurt, ice cream, fruit and fruit juices, grains, bread, rice, cereals, legumes, beans, potatoes, corn, sugary sweets • Supply energy to all cells in the body • Store energy • Breakdown fatty acids Consume these foods in moderation to lessen the chances of acquiring body fats. 2800 kilocalories – boys weighing 50 Kilograms 2250 Kilocalories-girls weighing 49 kilograms
- 25. Nutrients Functions Amount Body Needs Fiber Sources Bananas, oranges, apples, mangoes, strawberries, carrots, broccoli, beets, peas, whole wheat • Normalizes bowel movement • Lowers cholesterol levels • Helps control blood sugar levels • Aids in achieving healthy weight • Helps people live longer 20-35 grams of fibers daily
- 26. Activity 1: Wish granted! Let’s go back to what you have wished to your fairy. After reading the selection, complete the statements below and write them in your notebook. (Do this in a separate photocopied material given by your teacher.) I discovered that the foods I wish to eat are ________________________________ I learned that as an adolescent, I need to eat ______________________________ Can you wish for another set of foods? List them on the scroll. In every food that you choose, identify the nutrients you may get from it and explain its benefit to your body.
- 28. Assessment Post-assessment Directions: Read each item carefully. In your ¼ paper write the letter of your answer. 1. In which of the following practices can you eat a variety of foods? A. Eat at a fast food restaurant every day. B. Eat food from some of the food groups. C. Eat a variety of foods from each food group every day. D. Eat only one type of food from each food group every day. 2. Which dietary guideline will you use in choosing healthful snacks? A. Eat salty snacks. B. Eat sweet snacks. C. Eat your favorite snacks. D. Eat grains and fruits for snacks.
- 29. 3. Which snack is NOT healthful? A. Milk B. Fruit juice C. Soft drinks D. Fresh fruits 4. Which of the following is NOT a nutrient? A. Bread B. Calcium C. Protein D. Iron 5. Which is a healthful snack? A. Potato chips and soft drinks B. Halo-halo with Ice cream and biscuit C. Hot dog sandwich and bottled fruit juice D. Chicken sandwich with lettuce and fruit juice 6. Which of the following is an energy food? A. Guava B. Milk C. Rice D. Spinach
- 30. 7. Which of the following practices is NOT healthful to do? A. Eat vegetables and fruits daily. B. Limit the intake of sugar and salt C. Increase the consumption of fatty foods. D. Eat breakfast high in fiber like oatmeal. 8. Why do adolescents require more energy and nutrients? A. They need to achieve full growth potential. B. They engage in more active physical activities. C. Their bodies are preparing for pubertal changes D. Their bodies are undergoing several physical changes 9. Which healthful diet makes you stay at a healthy weight? A. High calories from sweets B. Fibers from fruits, and vegetables C. Fats and salt from processed food D. Caffeine from cola drinks and coffee 10. Aside from vitamins, what do you get from eating grains? A. Fiber B. Fat C. Calcium D. Complete nutrients
- 31. 11. What do you call an essential nutrient needed for bone development? A. Carbohydrates B. Iron C. Calcium D. Protein 12. How are you going to prevent iron deficiency anemia? A. Eat seaweeds B. Eat water fish C. Eat iodized table salt D. Eat dark green leafy vegetables 13. What are you going to buy if you were asked by your mother to go to the market and buy some food for your lunch? A. Longganisa, fried rice, egg, and coffee B. Fried chicken, rice, lychee, and juice C. Sinigang, rice, pinakbet, and ripe banana D. Barbecue, rice, watermelon, and soda 14. Which of the following practices is healthful to do? A. Limit fruits and vegetables B. Eat sugary and salt foods C. Increase the consumption of fatty foods D. Eat breakfast high in fiber like oatmeal
- 32. Key to Answer Post Assessment 1. C 2. D 3. C 4. A 5. D 6. C 7. C 8. D 9. B 10. A 11. C 12. D 13. C 14. D 15. C