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NAME OF THE GENERAL EDUCATION

PROGRAM
COURSE TITLE Physical Activity Toward COURSE CODE PE01
Health & Fitness 1 (PATHFit 1)
PREREQUISITE/ CO- None COURSE UNIT 2 units
REQUISITE
COURSE OUTCOME CO3: Analyze and monitor achievement of personal fitness and
dietary goals
MODULE 3 Health & Nutrition
LESSON LEARNING After successful completion of this module, you should be able
OUTCOME/S to:
a. identify the different factors that affect dietary goals;
b. classify the different categories of nutrients;
c. compare the different dietary tools and its effectiveness
and
d. develops a personalized dietary plan..
TOPICS Introduction to Health & Nutrition
Categories of Nutrients
Dietary Tools
Consequences of Unhealthy Diets
WEEK / INCLUSIVE 10-13
DATE October 17 – November 12, 2022
MODALITY Synchronous & Asynchronous (MS Teams & NEO-LMS)

▪ LESSON PROPER

HEALTH & NUTRITION

Introduction

Diet is the total intake of food and beverages consumed. No single food item or meal
defines the diet. Good nutrition is vital to good health and is essential for the healthy
growth and development of children and adolescents (Dietary Guidelines for Americans,
2005). Food habits are learned early and change throughout life. But parents and family
tend to shape food habits early in life, and these habits may prove long lasting. Peers and
marketing also affect these patterns as children mature into adolescence. Eating habits
and preferences established by adolescence tend to carry into adulthood.

Many factors can affect food choices:

• Habit
• Emotional factors as happiness or stress
• Nutrition knowledge
• Time limitations
• Religious beliefs
• Socioeconomic factors such as cost of food and availability of food
• Advertising
• Ethnicity
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• Learned behaviors
• Generics
• Health factors
• Ability to shop and cook
• Taste

Most foods have nutrient value and may fit into a healthful diet. In making sure that a
person takes in good nutrition, the primary goals are to:

• provide a variety of nutrient-dense foods and beverages,

• supply all the nutrients in adequate amounts by adopting a balanced eating
pattern, and
• supply a recommended caloric intake within energy needs to maintain an ideal
body weight

The childhood years offer the best chance for parents and teachers to influence not
only current but also future food choices, and thus to develop good eating behaviors.
Food habits developed in childhood and adolescence often continue into adulthood.
Parents are the gatekeepers; they control and influence the availability and choices of
food in their children’s environment. Physical educators must help educate parents about
nutrition and the concept of energy balance. Parents and teachers should do what they
can to help establish good eating and activity habits at the elementary school level and
make students aware of the relationship among nutrition, activity, and health, both now
and for the future. The concept of balance and moderation in eating combined with an
active lifestyle is crucial to maintaining an appropriate body weight as well as maintaining
optimal health.

A person’s total nutrient needs are greater during adolescence than at any other time
of life, except perhaps during pregnancy and lactation. Caloric ranges are based on both
age and, more important, activity level. Students need to determine their activity level
(sedentary, moderately active, or active) to determine their estimated caloric needs.
Nutrient needs rise throughout adolescence and then level off, or possibly even diminish
slightly, as an adolescent becomes a adult (Institute of Medicine of the National
Academies, 2001).

Categories of Nutrients

Many people consume more calories than they need without meeting
recommended nutritional intake. Meeting nutrient recommendations should go hand in
hand with keeping total calories under control. Doing so provides many important benefits
including normal growth and development of children, health promotion for people of all
ages, and reduction of risk for a number of chronic diseases that are major public health
problems. The six categories of nutrients are carbohydrate, protein, fat, vitamins,
minerals, and water. Macronutrients provide the greatest amount of energy and include
carbohydrate, protein, and fat. Micronutrients include vitamins and minerals that are
required in the human diet in very small amounts. Phytonutrients are components found
in plants that are thought to promote health. Fruits, vegetables, grains, legumes, nuts,
and teas are rich sources of phytonutrients. Phytonutrients can be divided into several
major classes. We currently have the most information about carotenoids found in red,
yellow, and orange pigments of fruits and vegetables. These fruits and vegetables high
in carotenoids appear to protect humans against certain cancers, heart disease, and age-
related macular degeneration (USDA Agricultural Research Services, 2005). More
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research is needed in this area to establish support of the nutritional value of the various
phytochemicals. Phytonutrients are thought to serve as antioxidants, enhance the
immune system, convert vitamin A, and repair damage caused by smoking and other
toxic exposures—all of which reduce the risk of cancer and heart disease. All these
nutrients are essential for good health.

1. Carbohydrate

Carbohydrate constitutes the

majority of energy for people across the Source:
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world. Carbohydrate also represents the ww.new
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as being either simple or complex. -rich-

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in sugar. In general, simple tory

carbohydrate is high in calories and low

in nutrients. Simple carbohydrate also
tends to provide a short, rapid burst of energy. Simple carbohydrate includes foods such
as cakes, candies, sodas, table sugar, and juices.

2. Protein

Protein is a constituent of
Source:
vital body parts. Every cell
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contains proteins—muscles,
dation.org.n
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us/news/blo
gs/how-to- cells, and so on. Protein is the
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body but constitutes a
relatively small amount of the
daily calorie intake. The body’s
preferred use for protein is
growth and cell replacement.
The body can use protein for energy if no carbohydrate is available. Protein sources can
be either animal or plant based. Examples of animal sources of protein include meats,
cheeses, milk, and eggs. Examples of plant sources of protein include beans, nuts, and
soy products. In the United States, most protein, approximately 65%, comes from animal
sources. In contrast, the rest of the world obtains only 35% of its protein from animal
sources. Unfortunately, animal sources of protein are usually higher in saturated fat than
other sources (Wardlaw, 2002). Current recommendations are that 10 to 15% of the diet
should consist of protein. Protein, like carbohydrate, provides four kilocalories per gram.
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3. Fats

The human body needs fat, but not

as much as most people eat. Fat
provides energy, supports cell growth,
absorbs some nutrients, and produces
important hormones. Its key role is to
help protect organs and keep the body
warm. Fat in the body provides a Source:
https://www
concentrated supply of calories, or .myfooddat
a.com/articl
energy, in a limited volume. es/high-fat-
foods.php
Unlike protein or carbohydrate, fat
provides nine kilocalories per gram.
Because of the calorie content,
consuming high levels of fat,
regardless of the type, can result in
excessive intake of calories, leading to
weight gain, being overweight, or being
overfat. Fat also gives food some
pleasant sensory qualities. Fat makes
food tender and adds a lovely smell
when cooking. Think of the savory
smell of bacon wafting across the
kitchen. Fat can be more or less
healthful depe nding on its level of
saturation.

Source: https://www.bluediamond.com/blog/more-fat-please-but-the-right-kind
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4. Vitamins

Vitamins and minerals allow

people’s bodies to work properly.
They boost the immune system,
support normal growth and
development, and help cells and
organs do their jobs. Although
vitamins and minerals are provided by
the foods eaten every day, some
foods have more vitamins and
minerals than others do. Vitamins and
minerals are organic substances that
contribute to the normal functioning of
the body and are essential for normal
growth and maintenance. Although
vitamins contain no calories,
they facilitate chemical reactions
within the body that often yield energy
(Wardlaw, 2002). Vitamins can be
either fat soluble or water soluble.
The fat-soluble vitamins are vitamins
A, D, E, and K. They dissolve in fat
and can be stored in the body. Not
surprisingly, the fat-soluble vitamins
are found in high-fat foods such as
fatty fish, oils, and nuts. The water-
soluble vitamins are the numerous B-
complex vitamins (such as B6, B12,
niacin, riboflavin, and folate) and
vitamin C. These vitamins need to
dissolve in water before the body can
absorb them. Because of this, the
body does not store these vitamins
and any vitamin not used by the body
passes through the system. The
water-soluble vitamins are found in
enriched and whole grains, fruits, and
vegetables. A fresh supply of these
vitamins is needed every day. Eating
a variety of foods d food colors is the
best way to get all the vitamins and
minerals needed each day. Vitamin
supplements are widely available.
Multivitamins are a good source of
dietary insurance but should never be used as a substitute for a good diet.

Source: https://www.vectorstock.com/royalty-free-vector/table-of-vitamins-set-of-food-icons-organized-
vector-24731333
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5. Minerals
Minerals are nonorganic substances that are
necessary for normal functioning of the body.
Minerals are needed for growth and
maintenance. Minerals are classified as either
major minerals (the body needs larger amounts
of these) or trace minerals (the body needs
only very small amounts of them each day).
Major minerals are classified as such if their
daily requirement is over 100 milligrams or 1/50
teaspoon (Wardlaw, 2002). The risk of mineral
toxicity is fairly high when using high doses of
supplements, so knowing the recommended
dietary intake (RDI) is important. Exceeding the
RDI when choosing mineral supplements is not
advised unless under the supervision of a health
care provider.

Major minerals
• Sodium
• Potassium
• Chloride
• Calcium
• Phosphorus
• Magnesium
• Sulfur

Trace minerals
• Iron
• Zinc
• Selenium
• Iodide
• Copper
• Fluoride
• Chromium Source:
• Manganese https://www.netmeds.com/health-
• Molybdenum library/post/6-key-minerals-functions-
and-sources-infographic

6. Water

Sourcehttps Many people are surprised to learn that water is an

://www.he essential nutrient. It makes up 50 to 70% of the weight of
alth.harva
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functions in the body:
w-much- • Water contributes to temperature regulation (each liter
water-
should- of sweat represents 600 kilocalories of energy lost).
you-drink
• Water forms lubricants for the joints.
• Water is the basis for saliva and bile.
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• Water helps to eliminate wastes through urine. Most people produce one
to two quarts (liters) of urine per day (Wardlaw, 2002)

Water can be obtained from

various food and beverage sources,
but the best source is just simple
water, tap or bottled. Items such as
coffee, tea, and soda should not be Source:
https://fue
considered good sources of water. l4soul.co
These may contain caffeine, which is a m/blog/20
18/4/2/nut
diuretic. A diuretic causes rients-by-
increased fluid loss and increased the-
alphabet-
urine volume. This process becomes water-
especially important during exercise health-
benefits-
when fluid loss is already high because and-recipe
of perspiration. Although consuming
beverages that contain caffeine can
contribute to total water intake, thus
helping to meet dietary
recommendations, fluids with reduced
caffeine or reduced sugar are
preferred. The latest Institute of
Medicine (IOM) report addresses the use of alcoholic and caffeinated beverages: “While
consumption of beverages containing caffeine and alcohol have been shown in some
studies to have diuretic effects, available information indicates that this may be transient
in nature, and that such beverages can contribute to total water intake and thus can be
used in meeting recommendations for dietary intake of total water” (Institute of Medicine,
2004, p. S-5).
In general, people need approximately 1 milliliter of water for every kilocalorie
ingested. So a person who eats 2,000 kilocalories a day needs to consume a minimum of
8 cups (1,920 milliliters) of water per day (1 cup = 240 milliliters). By the time a person
loses as little as 1% of his or her body weight in fluids, the person is becoming thirsty. Even
mild dehydration interferes with both mental and physical performance. The early
symptoms of dehydration include headache, thirst, fatigue, dry eyes and mouth,
loss of appetite, and dark-colored urine. If a person continues to ignore thirst, the body
will release antidiuretic hormone (ADH), which causes the kidneys to conserve water and
concentrate the urine. This process also triggers the body to release the hormone
aldosterone, which causes water and sodium retention. With continued dehydration, the
cardiovascular, respiratory, renal, and temperature regulation systems are compromised.
With a continued loss of up to 20% of body weight in fluids, coma or death is imminent
(Kleiner, 1999).

Dietary Tools
Tools are available to help people make optimal food choices. These include the
food guide pyramid, dietary guidelines, and food-labeling regulations.

1. Food Guide Pyramid

Balanced diet is a key to stay healthy. Follow the "Healthy Eating Food Pyramid"
guide as you pick your food. Grains should be taken as the major dietary source. Eat
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more fruit and vegetables. Have a moderate amount of meat, fish, egg, milk and their
alternatives. Reduce salt, fat/ oil and sugar. Trim fat from meat before cooking. Choose
low-fat cooking methods such as steaming, stewing, simmering, boiling, scalding or
cooking with non-stick frying pans. Also reduce the use of frying and deep-frying. These
can help us achieve balanced diet and promote health
(https://www.chp.gov.hk/en/static/90017.html).

The Food and Nutrition Research Institute released a different food pyramid guide
for specific age level.

For ages 13-19 years old.

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fographic
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Source: https://www.fnri.dost.gov.ph/index.php/tools-and-standard/nutritional-guide-
pyramid#teen-13-19yrs-old

For ages 20-39 years old.

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Pinggang Pinoy for teens (13-18 years old)

Source: https://www.fnri.dost.gov.ph/images/sources/PinggangPinoy-Teens.pdf
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Pinggang Pinoy for adults (19-59 years old)

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Source: https://www.fnri.dost.gov.ph/images/sources/PinggangPinoy-Adult.pdf

2. Food Label

The new food label design reflects current health concerns and makes them easier to
understand. The consistent design allows consumers to compare nutritional values of
similar products so that they can make sound nutritional decisions. The new label, titled
Nutrition Facts, is an effort to simplify and encourage the use of nutritional information.
Nutritional labeling is now mandatory for most packaged foods; the panel has been
redesigned to describe similar serving sizes and nutrients. The terminology for nutrition
content claims used on
packaging has been
standardized with specific
FDA definitions such as
low fat, fat free, and
reduced calorie. Ingredient
lists are required on labels
of all foods with more than
one ingredient; the
ingredients are listed in
descending order of
weight. Nutrition content
claims differ from the
Nutrition Facts label, which
lists specific nutrient
amounts. Together,
nutrient content claims and
the Nutrition Facts label
help consumers compare
one food with another and
choose foods for a healthy
diet

Source:
https://www.nutritionrites.co
m/blog/what-am-i-looking-
for-reading-nutrition-labels

3. Dietary Guidelines

These dietary guidelines are best used in conjunction with the food guide pyramid.
The guidelines encourage moderation as well as variety in the diet. They also promote
moderate intake of fat and cholesterol. Finally, they recommend moderate intake of sugar,
sodium, and alcohol. If followed, these guidelines will minimize the risk of obesity and
decrease risk for chronic disease in the future

For Filipino Dietary guidelines, kindly click this link to access it.
https://www.fnri.dost.gov.ph/images/images/standardtools/NGF-2012.pdf
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This dietary guidelines presented important information how, we Filipinos to have

proper education on food choices. The major aim of these nutritional guidelines is to
improve the nutritional status of the population. This will provide appropriate diet and
health-related practices for the general population.

Consequences of Unhealthy Diet

A lack of certain vitamins can cause deficiency diseases, and lack of certain
minerals can cause other problems, such as brittle bones, anemia, or even irregular
heartbeats. Taking in too much food overall, or too many high-calorie foods, can lead to
obesity, which leads to a host of problems. The prevalence of obesity continues to be a
health concern for adults, children, and adolescents.
According to World Heart Federation the following are can be a results of
unhealthy diets:
• Unhealthy diets are linked to four of the world’s top ten leading risk factors
causing death: high blood pressure, high blood glucose, overweight and obesity
and high cholesterol.
• Inadequate consumption of fruits and vegetables increases the risk of
cardiovascular disease and some cancers and accounts for some 1.7 million
deaths a year.
• Dietary salt consumption is an important determinant of blood pressure levels
and of overall cardiovascular risk; high blood pressure is the number one risk
factor for death around the world.
• High consumption of saturated fat and trans-fats is linked to heart disease, the
number one cause of death globally.

The most serious consequence of a person’s poor diet is an ongoing failure to

achieve his or her physical best. The diet provides both energy and building blocks for
everyone, regardless of activity level. Building aerobic fitness is impossible without having
sufficient energy to keep the heart rate elevated. Muscular strength and endurance
require building new muscle tissue with nutrients. Good flexibility requires a healthy
skeleton, also built up from nutrients. An ideal body composition clearly depends on an
appropriate diet. Good diet alone cannot create fitness, and neither can activity alone.
The interactions of physical activity and nutrition are important in the life of every person.
People need physical activity as much as they need to have all 45 nutrients in their diets.
A good diet optimizes physical activity and promotes health. Use the information in this
chapter to teach students about these connections. As Surgeon General Regina M.
Benjamin said, “the real reward is invigorating, energizing, joyous health. It is a level of
health that allows people to embrace each day and live their lives to the fullest without
disease or disability (https://www.pdfdrive.com/physical-education-for-lifelong-fitnessthe-
physical-best-teachersguide-e157699949.html)

▪ ACTIVITY/ EXERCISE/ ASSIGNMENT

1. NEO-LMS online written work task
2. Reflection/reaction paper
3. Group presentation
4. Individualized dietary plan
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▪ SUPPLEMENTARY LEARNING MATERIALS

Astillero, G.T., Badon, B.Q., Corado, G.G., Liad, A.B., Limbo, C.B,. Tuliao, R.B., & Tungpalan, K.A.
(2021). Physical activity toward health and fitness 1. Health & wellness, movement education and
exercise program. Philippines: Mindshapers Co., Inc

▪ REFERENCES

3G E-Learning (2017). Introduction to physical education, and sports. USA: 3-G E-

Learning LLC

Alave, J. C ( 2016). Physical education and health. Manila, Philippines: JFS Publishing
Services.

Cobin, C.B., Welk, G.J., Corbin, W.R. & Welk, K.A. (2016). Concept of fitness &
wellness: a comprehensive lifestyle approach. 11th edition. New York: McGraw-Hill
International Edition.

Food and Nutrition Research Institute – DOST (2015). Nutritional guidelines for
Filipinos: revised edition 2012.
https://www.fnri.dost.gov.ph/images/images/standardtools/NGF-2012.pdf

National Association for Sports & Physical Education (2011). Physical education for
lifelong fitness: the physical best teachers guide.
https://www.pdfdrive.com/physical-education-for-lifelong-fitnessthe-physical-best-
teachersguide-e157699949.html

Urbiztondo, S.M.M., de Jesus, M.d.C., Grecia, J.G., & Encarnacio, P.A (2019). Physical
activities toward health and fitness (PATHFIt 1): movements competency training.
Philippines: Manila. Vibal Group, Inc.

World Heart Federation. Global dietary changes threaten health. https://world-heart-

federation.org/wp-content/uploads/2017/05/Factsheet_Unhealthy_diet.pdf