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Nutrition pertains to the nourishment
or energy obtained from food consumed.
A healthy body is obtained from proper
nutrients and can result from eating
the right kind of food.
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Healthy eating during adolescence is
important as body changes during this time.
It affects an individual's nutritional and
dietary needs. Many adolescents experience a
growth spurt and an increase in appetite and
need healthy foods to meet their growth
needs.
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Direction: Group the words from the word
pool by writing it in its proper column. Write
your answer on a separate sheet of paper.
Potato
Chicken
Mea
t
Egg
s
Breads
Vegetables
Fruits
Bibingka
Cereals
Fish
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Healthy eating is not about strict dietary
limitations, staying unrealistically thin, or
depriving yourself of the foods you want. Rather,
it is about feeling great, having more energy and
stabilizing your mood. If you feel overwhelmed by
all the conflicting nutrition and diet advices out
there, you are not alone
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It seems that for every expert who tells you
a certain food is good; you will find another
advice saying exactly the opposite. Healthy
eating starts with discipline – one must
choose the right food to eat and not the food
you wanted.
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THE 10 COMMANDMENTS OF HEALTHY
EATING
1. No eating between the principal/main
meals. Did you know that eating between
meals boost obesity? It happens due to the
little control you have over the consumed
amount and possibly chooses less healthy
foods.
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THE 10 COMMANDMENTS OF HEALTHY
EATING
2. Do five (5) meals a day: lunch, breakfast,
dinner, and two snacks (mid-morning and
afternoon snack). Try to keep insulin levels
stable and avoid entering a hunger panic.
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THE 10 COMMANDMENTS OF HEALTHY
EATING
3. Try to stop eating before you are full up
4. It is recommended to eat more proteins
and vegetables for dinner. Avoid processed
sugars (better to choose cereals or some
integral cookies) for breakfast
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THE 10 COMMANDMENTS OF HEALTHY
EATING
5. At lunchtime, it is advisable to divide
your dish into balanced portions:
vegetables, protein and some fat (oil, for
example). Also, take a dessert plate instead
of a conventional one, it will seem to have
more food because of its small surface.
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THE 10 COMMANDMENTS OF HEALTHY
EATING
6. Try to prepare your meal using the
kitchen oven or steam it. Avoid fried meals.
7. The Real Topic: drink a lot of water, 1.5 L
- 2 L a day. If you wish to follow the current
trends, incorporate coconut water into your
daily habits which is high in potassium and
a powerful antioxidant.
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THE 10 COMMANDMENTS OF HEALTHY
EATING
8. Aside from water, it is also helpful to pay
attention to some sports drinks before and
after exercises. These drinks are rich in
potassium, a good choice for hydration, and
prevent muscle cramps
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THE 10 COMMANDMENTS OF HEALTHY
EATING
9. In addition to fries, some bakery products
are also prohibited.
10. The products containing the word
“light” or “fat-free” usually contain more
carbohydrates to offset the loss of flavors.
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HEALTHY FOODS
You need to eat a range of food from
across all five food groups. This giaves
you all the extra nutrition and energy
you need to grow and develop properly.
21. HEALTHY FOODS
You need to eat a range of food from
across all five food groups. This giaves
you all the extra nutrition and energy
you need to grow and develop properly.
Fruits and
vegetables
22. HEALTHY FOODS
You need to eat a range of food from
across all five food groups. This giaves
you all the extra nutrition and energy
you need to grow and develop properly.
Fruits and
vegetables
Fruits and vegetables give you energy,
vitamins, antioxidants, fiber, and
water. They help to protect you
against diseases later in life like heart
disease, stroke, and some cancers.
24. Grain foods include breads, pasta,
noodles, cereals, rice, corn, oats, and
barley. These foods give you the energy
you need to grow, develop, and learn.
Grain foods with a low glycemic index
like wholegrain pasta and bread will give
you longer-lasting energy and feeling
fuller for longer.
Grain foods
28. Dairy foods are milks, cheese, and
yogurt. These foods are high in calcium
and protein.
Dairy foods
29. In puberty, you need more calcium to help
you reach peak bone mass and build strong
bones for life. So, encourage yourself to have
different kinds of dairy each day. For
examplecheese slices, bowls of yogurt, and
milk
Dairy foods
32. Protein-rich foods include lean meat, fish,
chicken, eggs, beans, lentils, chickpeas, tofu,
and nuts. These are important for your
growth and muscle development, especially
during the adolescence stage.
Protein–rich
foods
33. These protein-rich foods also have other vitamins and minerals like iron
and omega-3 fatty acids, which are particularly important during your
adolescence period:
• Omega-3 fatty acids from fish oil help your brain development and
learning.
• Iron fuels your muscle growth and increase in blood volume. Girls need
extra iron because of their menstruations.
• Protein-rich foods from animal sources have zinc and vitamin B12 too.
Protein–rich
foods
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NUTRIENTS
Good nutrition is very important in
enhancing your quality of life and in
preventing diseases. It provides you with the
needed calories and nutrients for your
maximum energy and wellness.
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NUTRIENTS
CALCIUM
Is the nutrient that helps make strong bones
and teeth. It’s most important during the
growing years when bones are building.
Adolescents, ages 10-18 have calcium
requirements of 1000 milligrams per day.
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NUTRIENTS
PROTEIN
Every cell in the body is made of protein, which
makes this major nutrient essential for healthy
growth and development. Protein is in animal
products such as dairy, eggs, fish and meat. Boys,
ages 13-15, need 71 grams of protein daily while
girls need 63 grams daily.
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NUTRIENTS
IRON
An essential mineral that carries oxygen in the
blood and helps keep kids energized. Iron is
important for proper functioning of cells and for
resistance to infections. Boys, ages 13-15, need 20
milligrams of protein daily while girls need 20
milligrams daily.
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NUTRIENTS
CARBOHYDRATES
Are mainly sugars and starches that the body
breaks down into glucose, a simple sugar that is
your body’s main source of energy. Boys, ages 13-
14, need 2800 kilocalories of carbohydrates daily
while girls need 2250 kilocalories daily
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THE FOOD PYRAMID
Food Pyramid is an outline of what to eat each
day based on the Dietary Guidelines. This
pyramid is set for its shape as triangle, as a
result, the foods near the bottom of the pyramid
were the group of foods that should be eaten
and taken in large amount.
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Those that are at the top which is also the
smallest part should also be eaten and taken in
small amounts and in moderation. The Pyramid
calls for eating a variety of foods to get nutrients
you need and at the same time the right amount
of calories to maintain healthy weight.
THE FOOD PYRAMID
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If you do not get the right amount of foods in the
pyramid, you might become malnourished. Aside
from that, there are also other health problems that
may arise when you do not eat properly. So, in order to
prevent nutritional problems of adolescents, you need
to follow and apply those guidelines in your daily.
THE FOOD PYRAMID
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THE FOOD PYRAMID
Fats, Oil and Sweets
(6-8 teaspoons) – It benefits for
the cardiovascular health.
1 teaspoon oil = 1 teaspoon
margarine/butter
1 teaspoon sugar = 1 teaspoon
fruit flavored drink (powder)
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THE FOOD PYRAMID
Milk and Dairy Foods
Milk and dairy foods (3-4
servings) – The key ingredient is
calcium, which builds strong
teeth and bones.
1 Serving = 1 glass of milk
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THE FOOD PYRAMID
Fruits
Fruits (2-4 servings) –
Fruits are excellent
sources of Vitamin C.
1 Serving = 1 medium
sized of fruits or 1
slice of a big fruit
Vegetable
Vegetables (3-5 servings) –
Vegetables are great
sources of fiber and vitamin
A.
1 Serving of leafy
vegetables = 1 cup raw or ½
cup cooked
1 Serving of other
vegetables = ½ raw or ½
cooked
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THE FOOD PYRAMID
Grains
Grains (6-11 servings) –
This food group gives you
energy because it
contains carbohydrates.
Examples of grains are
the bread, cereal, rice,
and pasta.
1 Serving = 1 cup rice = 4
slices of loaf bread = 2
cups of pasta
Water
Water (8-10 glasses) – It is
the most important
component that cannot be
ignored in the entire
pyramid. It is the key to
keep our cells well hydrated
and alive.