what food nutrients are essential for adolescents

1. Module 1

2. Module 1

4. 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.

5. 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.
Grain foods include bread, pasta, noodles, breakfast
cereals, rice, corn, 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.

6. 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.
If you do not eat dairy, you can also eat dairy-free foods
that are rich in calcium –
for example, tofu, broccoli, nuts, seeds, tinned fish, and
calcium-fortified foods like cereal, soy milk, and bread. Key
dairy foods are milk, cheese, and yoghurt.

7. 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.
Protein-rich foods include lean meat, fish, chicken, eggs,
beans, lentils, chickpeas, tofu, and nuts.

8. 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
We can live without solid food for few weeks, but we
cannot live without water for more than a few days.

9. 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

10. 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.
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.

12. Sources
dairy and
non- dairy products,
leafy vegetables,
 tofu,
cheese,
yogurt,
salmon,
milk
Functions
Promotes bone development
Assists the body to perform
functions – like blood
clotting, heart muscle
contraction, transmission of
nerve impulse, activation of
enzymes

13. Sources
fruits, fruit juices, nuts, dark
green and leafy vegetables,
cereal and whole grain
enrich bread,
(spinach, shellfish, legumes,
pumpkin seed, turkey, quinoa,
liver)
Functions
 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

14. Sources
lean meat,
poultry, fish,
dairy product like milk, yogurt,
cheese, seeds and nuts, beans,
legumes, eggs, and fish.
Functions
Builds and repair tissues
Helps body make enzymes,
antibodies and hormones
Supplies body with energy

15. Sources
Dairy, milk, yogurt, ice
cream, fruit and fruit
juices, grains, bread, rice,
cereals, legumes, beans,
potatoes, corn, sugary
sweets
Functions
 Supply energy to all cellsin the
body
 Store energy
 Breakdown fatty acids
 Consume these foods in
moderation to lessen the chances
of acquiring body fats.

16. Sources
Bananas, oranges,
apples,
mangoes, strawberries,
carrots, broccoli, beets,
peas,whole wheat
Functions
Normalizes bowel movement
Lowers cholesterol levels
Helps control blood sugar
levels
Aids in achieving healthy
weight
Helps people live longer

17. Module 2

18. Nutrition
 is the study of food in relation to the health of an
individual, community or society and the process
through which food is used to sustain life and
growth.
Food
is a substance that fulfills our daily requirement
for nutrition.

19. It means eating the right amount of healthful
foods and not skipping meals.
It provides you with the needed calories and
nutrients for your maximum energy and
wellness.
You are what you eat! How you feel and how
much energy you use to be active have a lot to
do with what you eat.

20. Kilocalories or calories
are units of heat that measure the energy used by your body
and the energy that foods supply to the body. You need energy to
fuel everything you do.

21. is about feeling great, having more energy and
stabilizing your mood.
It is not about strict dietary limitations,
staying unrealistically thin or depriving
yourself of the foods you love.
 A healthy diet is the foundation of good health.

24. Module 3

25. A food pyramid or diet pyramid is a
triangular diagram representing the
optimal number of servings to be eaten
each day from each of the basic food
groups.

26. It’s important for you to eat variety of foods from among
these five food groups.
1. reduced- fat dairy or dairy alternatives
2. Protein
3. Fruits
4. Vegetables
5. Grains

28. The Food Guide Pyramid emphasizes the
importance of eating a balanced diet. As
you can see, the pyramid shows different
types of foods and the right portions to be
included in the daily meal.

29. The food pyramid will guide you on how many
servings from each food group is recommended
daily.
The serving requirements of each depend on age,
sex, size, and activity level.
This is to meet the daily requirements of vitamins,
minerals, proteins, fiber, and carbohydrates of an
individual.

30. Pinggang Pinoy is a new and easy way to
understand the food guide that uses a
familiar food plate model to convey the
right food group proportions on a per-meal
basis, to meet the body’s energy and
nutrient needs of Filipino adults.

31. Definitely, it will not replace the Food Guide
Pyramid. The “Pinggang Pinoy” can be used side
by side with the existing DNG Pyramid for
Filipinos, but it will not replace it. According to
Food and Nutrition Research Institute (FNR)I,
Pinggang Pinoy is a quick and easy guide on how
much to eat per mealtime, while the DNG
Pyramid shows at a glance the whole day food
intake recommendation.

32. Energy-giving Food (GO)
Body-building Food (GROW)
Body-regulating food (GLOW)

33. Help you dance, run, jump, and play all
day. They give you the energy to carry
out all your activities at home. Energy-
giving foods contain the nutrient
carbohydrates and fats. Examples are
grains like rice and corn.

34. help you grow strong. They are
rich in protein. Protein helps
repair wounds and repair worn-
out parts of your bodies, like your
dead skin cells. Examples are
milk, meat and beans.

35. They are rich in vitamins and
minerals. They help you have
beautiful skin, shiny hair, and clear
vision. They also help you feel good
and fight illnesses. Examples are
fruits and vegetables.

36. 1. How many food groups are there in the
Food Guide Pyramid?
A. Four
B. Five
C. Six
D. Eight

37. 2. What Food Group serves as the base of
the Food Guide Pyramid?
A. Fats, Oils, & Sweets
B. Vegetables
C. Fruits
D. Bread, Pasta, Rice and Cereal

38. 3. It’s a good idea to avoid foods with a lot
of:
A. Fiber
B. Sugar
C. Protein
D. Water

39. 4. How many servings of fruits do teens
need to eat daily?
A. 3
B. 4
C. 2
D. 1

40. 5. How many servings do teens need daily
from the protein group?
A. 3-4
B. 1-2
C. 2-3
D. 4-5