WHAT I NEED TO KNOW
Lesson 5: We are what we eat
Objective: Differentiate the types of eating (fueling for performance, emotional eating, social eating, eating
while watching t.v. or sports events) PEH11FH-Ie-4
Activity 1: Fill me to know me
Procedures: 1. Fill in the blanks with the correct letter. Refer to the letter equivalent below.
2. If you have identified the word, write a brief definition of it.
3. All your answers must be written on your answer sheet.
A B C D E F G H I J K L M N O P Q R S T U V W
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23
X Y Z
24 25 26
___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ = _______________________________
5 1 20 9 14 7 8 1 3 9 20
_________________________________________________________________________
_________________________________________________________________________
I always tell my students every time we talk about eating, “the kind of food you eat now that you are young
defines the status of your health when you grow older.” I also tell them that when you are young, eat and eat
but you have to be physically active so that you can maintain the right and proper weight. What is important to
bear in mind is that “to be fit is proper food intake and daily physical activity.”
Try to recall what kind of food you’ve been eating when we were all locked down because of the COVID 19.
Were you able to eat the proper food and did you eat during the right time or did you eat anytime?
Eating is part of our daily routine. We eat food to increase our energy, to replenish our strength, and to
power our minds to think more clearly to handle problems. In our country, it has been a tradition to prepare
delicious food during celebrations—which happens several times in a year. During these times, most of us
would pile up our plate with every type of food we see, without realizing that we have already consumed a
large amount of food. This shows that we usually don’t mind the amount of food that we eat. Some people
choose to eat only a certain food group. Vegetarians, for example, choose to eat only fruits and vegetables.
Others vary the food they eat and how they eat according to factors such as culture, location, age, and/or
state of fitness or health. Each of us has a preference on the type of food we choose and the way we eat.
There are four types of eating we should know and understand.
WHAT I KNOW
Activity 2: What kind of eater am I? Procedures:
1. Read the discussion about the four types of eating before answering chart 1 and 2.
2. Refer to activity 14 the letters of the numbers in the discussions.
3. Write the advantages and disadvantages of the four types of eating in the chart below.
4. Decide what kind of eater are you. Answer the question in your answer sheet
Chart 1
FOUR TYPES ADVANTAGES DISADVANTAGES
OF EATING
Chart 2
NOW, WHAT KIND OF EATER ARE YOU? What do you decide to do now?
WHAT IS NEW
Discussion on the four types of eating that you should know
___ ___ ___ ___ ___ ___ ___ for Performance
6 21 5 12 9 14 7
Before heavy training, an athlete needs the right kind of food that can provide the proper fuel for his or
her energy requirement. There should be a balance among all food groups: carbohydrates, protein, fats,
minerals, vitamins, and water that will provide the body what it needs for an effective and optimum
performance. Athletes usually practice this sort of structured diet for good body composition, athletic
performance, and recovery. In addition, athletes need to eat a variety of food to stabilize the condition of the
body. They need to eat regular meals and snacks and get enough calories to fuel the body for training and
athletic events. Athletes also need to drink more fluids as compared to non-athletes. This helps them to avoid
dehydration which can cause dizziness, muscle cramps, and light headedness.
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___ ___ ___ ___ ___ ___ ___ ___ ___ Eating
5 13 15 20 9 15 14 1 12
Emotional eating is the practice of consuming large amounts of food in response to emotions instead of
hunger. Many people turn to food as a source of comfort, a stress reliever, or as a reward. Eating as a coping
mechanism is unhealthy because the problem is not addressed. Eating makes someone feel better for a while
but the emotion (or its cause) remains unaddressed. Overcoming this unhealthy habit means teaching an
emotional eater healthier ways to deal with stress and to develop better eating habits. If it is not resolved,
emotional eating can lead to obesity and weight gain.
___ ___ ___ ___ ___ ___ Eating
19 15 3 9 1 12
Many times in our lives, we get invited to partake with all the scrumptious food on the table during
celebrations. Oftentimes, we indulge even if we are not hungry for the sake of being sociable and to not offend
the host or the group. This is called Social Eating. Sometimes, peer pressure is the reason why one feels
compelled to consume more calories than planned. Social eating can directly affect a person’s health, leading
to obesity and other health-related problems. While most of us try to maintain a good eating habit, attending
social events with lots of eating can get in the way. This only makes a healthy eating habit difficult to maintain.
___ ___ ___ ___ ___ ___ ___ ___ ___ ___ Eating .
4 9 19 20 18 1 3 20 5 4
Have you tried eating while watching your favourite show or sports team on TV? Eating while watching
TV for extended periods of time poses a serious risk to your health. Many do not pay attention to their meal as
they are distracted with what they are watching, thus they tend to eat more. Others spend time eating junk
food, sweets and soft drinks while watching TV. This type of diet leads to overweight, obesity, and even
increased risk to diseases like diabetes and hypertension. Aside from consuming too much food, it promotes
an unhealthy lifestyle—leading a sedentary lifestyle rather than going out and doing physical activities.
Eating is important but we must learn to manage it properly. Too much or too little food consumed is
unhealthy. It is better to maintain a balanced diet and healthy lifestyle to prevent illness. No one has control
over our eating habits except ourselves. Remember what I said,
“our health in the future is being defined now.”
Do not think that you are an exception because you are young. I once had a 15 year old student
before, one day we rushed him to the hospital because he had heart attack and when I interviewed his
grandmother, she said that his parents are both working abroad and she is the one caring for him. He eats at
the fast food for breakfast, lunch and dinner. He eats fries and loves fried chicken with soft drinks.
I for one is regretful, should i have learned these things when I was younger, maybe I am not suffering
what I suffer now. So those who have ears, listen and make the right move now.
WHAT I CAN DO
Activity 3: My weekly meal planner
Procedures: 1. Base from the lesson, fill up the planner with the right and proper food.
2. Re-check what you wrote if it is balance, if it has the proper nutrients that your body needs?
3. Have it checked and approved by your parents because they are the ones to buy food for you. This is
25 points
4. In your answer sheet, write your name, your track and section, the date.
Name ____________________________________ Date _____________________
Track/Section __________________________
MY WEEKLY PLANNER
Day Breakfast Lunch Snack Dinner
Parents’ comments & signature:
It is nice to plan your meal especially now because of the COVID 19. Remember to buy vegetable and fruits
that are rich in vitamin C to help fight respiratory diseases.
STRESS AND ITS CHARACTERISTICS
In the daily challenges of life, individuals often encounter discomfort— circumstances and events that
disturb one’s physical, mental, and emotional states. The body’s response to the discomfort it experiences is
called stress. Stress is the body’s way of reacting to an external stimulus such as a discomfort. It activates the
sympathetic nervous system which brings about a fight or flight response wherein cortisol and adrenaline is
released into the bloodstream. These hormones stimulate your heart to pump faster, making your blood
pressure rise. Your muscles start to contract, your breathing quickens, and your senses become more
sensitive. These changes in your body caused by stress increases your stamina and strength, makes you
react quickly, and keeps you more focused.
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Stress affects all—it is part of one’s life. The human body and its system are equipped to respond to
stress. Most of the events that happen to you and around you contribute stress to your body.
The effects of stress differ for each individual based on their ability to adjust to certain changes from
the environment and the people around them. Some are able to cope easily, but others have hard time.
On the other hand, stress can be helpful for it can keep a person alert and set to avoid vulnerability. On
the other hand, it becomes detrimental when a person is subjected to stress without relief or relaxation
between situations. Stress-related tension may build up and consume the person. A negative stress reaction is
referred to as distress. Distress triggers mental, emotional and physical problems and, even worse, certain
symptoms or diseases.
SYMPTOMS OF STRESS
Emotional
Nervousness, gets easily upset, moody
Overwhelming feeling and sometimes uncontrollable experience in relaxing the
mind
Low self-esteem, loneliness and the feeling of being worthless
Mental
Lack of focus
Disturb mind setting
Physical
Weak and lesser strength, easily gets cold and infection
Headache
Upset stomach, including diarrhea and constipation
Loss of appetite
Aches, pains, tense muscles
Sleeplessness
COPING WITH STRESS THROUGH PHYSICAL ACTIVITY
Stress is inevitable and eliminating it entirely from one’s life is impossible. Changes in daily events are
beyond any person’s capacity. However, one’s reaction to stressful changes can be managed. Regular
exercise is sometimes done to cope with stress. Spending time with friends or family, sleeping, watching
movies, as well as listening to music, also work. These coping techniques are said to be of help but most
health professionals recommend participation and engagement in physical activity and exercise as preferred
strategy.
Many of the physical symptoms of stress can be managed through physical activity. Physical activity is
defined as any bodily movement that works your skeletal muscles and physical skills, that requires strength
and energy expenditure. This includes any motion performed throughout the day. Walking, running, dancing,
swimming, yoga, and gardening are a few examples of physical activity.
Types of Physical Activity
1. Aerobic - light to moderate-intensity physical activity that requires more oxygen than sedentary
behaviour, and thus promotes cardiovascular fitness and other health benefits (e.g., weight bearing exercises
like jumping rope, cycling, swimming, running playing football, basketball, or volleyball).
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2. Anaerobic - high-intensity physical activity that is done in a short duration of time requiring high
energy. Anaerobic activities are strength-base activities in the absence of oxygen (e.g., sprinting during
running, swimming, or cycling) requires maximal performance during the brief period.
3. Lifestyle - physical activities which have been a part of our daily routine (e.g., walking, climbing stairs,
sweeping or raking the yard), which is usually light to moderate in intensity.
4. Physical activity play - an intense play activity that requires substantial energy expenditure (e.g.
playing tag, skipping rope).
5. Play - simple and self-reflected activities with flexible rules for the purpose of enjoyment. Ex. Hide and
seek, patintero, step yes, step no etc.
6. Sports - a physical activity requiring skill and physical prowess that is governed by set of rules and
regulations that is often done in a competition. There are two categories of sports: individual ex. arnis, table
tennis, etc and team ex. Volleyball, basketball and etc.
PHYSICAL ACTIVITIES MECHANISM IN COPING WITH STRESS
Keeping your body physically active can help improve overall disposition, increase the release of
endorphins and offer meditation-like qualities. Exercise can also reduce the fight or flight response often
triggered by stress.
Mood Booster
Engaging in physical activity can improve moods and make us feel better, increasing self-confidence, thus
reducing stress. Exercise can also improve our quality and ability to sleep, resulting in a fully rested body
which can definitely have a positive impact on our overall disposition and cognitive function.
Endorphin Release
Participating in physical activity can result in an increase in endorphin levels. Endorphins are chemicals or
neurotransmitter hormones that are secreted from the brain and nervous system. It activates the body’s opiate
receptors thus it has analgesic properties that can make you feel good. It also gives a person the feeling of
achievement and being in control.
Mind Stimulator
Exercise can be a form of meditation. While involved in an engrossing physical activity, we may find that we
are concentrating strictly on the physical work. We tend to forget the problems and worries you have at
present. With this, our mind is somehow freed and stimulated to work and find solutions to our stress.
Reduction of Fight or Flight Response
Stress, either big or small, activates our flight or fight response and in doing so, deluges our body with
different hormones including cortisol, adrenaline, and noradrenaline. Oversecretion of these hormones is
brought about by stress, thus must be controlled and returned to normal state. Otherwise it could interfere
with body functions leading to adrenal fatigue. Physical activity or movement metabolizes the hormones
triggered by stress, processing these chemicals and returning them to normal levels. Once these hormones
have been metabolized, the level of homeostasis improves, regulating the internal conditions of the body, thus
bringing in a state of balance and stability. In this manner, we feel calm and ready to gear up and face the
world once again.
