Module 2 PDF - Weight Management, Health & Nutrition

Republic of the Philippines NUEVA VIZCAYA STATE UNIVERSITY Bambang, Nueva Vizcaya INSTRUCTIONAL MODULE...

Republic of the Philippines NUEVA VIZCAYA STATE UNIVERSITY Bambang, Nueva Vizcaya INSTRUCTIONAL MODULE IM No.:IM-PATHF1-1STSEM-2024-2025 College of Teacher Education Bambang Campus DEGREE PROGRAM All Programs COURSE NO. PATHF1 SPECIALIZATION All Specializations COURSE TITLE Physical Activities Towards Health and Fitness 1 YEAR LEVEL 1st Year TIME FRAME 6 hrs WK NO. 4-6 IM NO. 2 I. UNIT TITLE/CHAPTER TITLE: Weight Management, Health and Nutrition II. LESSON TITLE: What is Tolerable Weight? What is Fad Dieting? Problems with Personal Dieting, Weight Disorders and Eating Disorders, Strategies in Managing weight and fat control, The essential nutrients, Planning Balance Diet and Health Claims on Food Products. III. LESSON OVERVIEW: Healthy nutrition significantly enhances health and quality of life: Preparing most meals at home is one of the surest ways to eat healthier and enjoy a longer, more productive, and better life. If you feel that you don’t have time to cook, or don’t care to cook, sooner or later you will have to make time to treat and care for illness and disease IV. DESIRED LEARNING OUTCOMES The students should be able to: 1. define and describe tolerable weight and explain fad dieting; 2. identify problems on personal dieting, weight and eating disorders; 3. recognize ways in managing weight and 4. develop and apply a balance diet. V. LESSON CONTENT WEIGHT MANAGEMENT, HEALTH AND NUTRITION What is Tolerable Weight? Many people want to lose weight because they want to be pleasing in the eyes of others. The desire of having a prefect weight is highly an ambitious goal but not impossible to achieve. However, the problem lies on how much weight they want to lose and gain to what they think is their ideal weight. The so-called "perfect body" is hereditary and a small fraction of the population is blessed with genes that work for it. Tolerable weight is a very realistic goal, a realistic standard that is not "ideal" but is "acceptable". In other words, the body weight is not ideal and perfect but closer to the health- fitness standard.’ People should be realistic in attaining their weight target. It is hard but attainable. It is just a matter of personal commitment to a vigorous lifetime exercise program and permanent dietary changes. Though few are committed to doing that, they are the numbers that have attained their desired weight target. Satisfaction and contentment are words that are hardly defined among weight and body conscious individuals. Self-reconciliation happens when we are happy with what we have; there we enjoy a higher quality of life. NVSU-FR-ICD-05-00 (081220) Page 1 of 14 “In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in this material may be reproduced for educational purposes only not for commercial distribution.”  Republic of the Philippines NUEVA VIZCAYA STATE UNIVERSITY Bambang, Nueva Vizcaya INSTRUCTIONAL MODULE IM No.:IM-PATHF1-1STSEM-2024-2025 What is Fad Dieting? A fad diet is the kind of plan where you eat a very restrictive diet with few foods or an unusual combination of foods for a short period of time and often lose weight very quickly. However, most people then get fed-up with the restrictions, start eating more, choose less healthy foods and pile the pounds back on. https://www.bda.uk.com/resource/fad-diets.html Weight loss is a hot topic and one effective way to achieve it is dieting. Fad diets are deceiving and continue deceiving people. Those who are into dieting have big hopes o achieving their desired body shape and weight, in contrary, diets may work for just a short span of time, and their success is short-lived. Dieting limits the food intake and is calculated according to its standard, most of these diets are low in calories and deprive the body taking necessary nutrients, thus, generating a metabolic imbalance that may result in death. With these diets, much weight lost is in the form of water and protein, not fat. On a crash diet, Hoeger and Hoeger (2007), explained that "close to half of the weight loss is in lean tissue. When the body uses protein instead of a combination of fats and carbohydrates as a source of energy, the individual loses weight as much as ten times faster. PICTURE OF PROPER MEAL Dieting is the common argument for weight loss of many at present; in fact, many dietary programs are mushrooming in the market and most of them are low- carbohydrates/high protein (LCHP) diet plans which are commonly known as "low-carb" diet. Popular among these diets are Atkins Diet, The Zone, Protein Power, The Scarsdale Diet, The Carb Ad- dict's Diet, and Sugar Busters. The LCHP diet is widely used because it rapidly loses weight, the low intake of carbohydrates forces the liver to produce glucose. The source for most glucose is body proteins. Body proteins are mostly water and are responsible for rapid weight loss. However, certain risks are associated with long-term devotion to LCHP diets; these risks might be heart diseases, osteoporosis, cancer, and kidney failures. The best method for weight loss is few diets coupled with exercise or any other physical activities along with caloric restrictions. The energy-balance equation explains well the method of weight loss; too much food input or too little exercise output can result in a positive energy balance or gain weight. Decreased food intake or increased physical activity can result in a negative caloric balance. The food pyramid published by the government in the early 1990s was criticized for being impractical and inaccurate, and fad diets often focus on one food group or another at the expense of nutritional balance. In 2011, the U.S. Department of Agriculture (USDA) scrapped the food pyramid in favor of a simpler tool called MyPlate. Filipino version of My Plate is Pinggang Pinoy – Developed by DOST-FNRI in 2014, the Pinggang Pinoy meal plan is essentially a nutrition tool with a simpler concept. The launching of Pinggang Pinoy was held on February 24, 2016, during the NDAP fellowship night at the Royal Garden Hall and Convention Center, General Luna Street, Iloilo City. The first Pinggang Pinoy food guide was NVSU-FR-ICD-05-00 (081220) Page 2 of 14 “In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in this material may be reproduced for educational purposes only not for commercial distribution.”  Republic of the Philippines NUEVA VIZCAYA STATE UNIVERSITY Bambang, Nueva Vizcaya INSTRUCTIONAL MODULE IM No.:IM-PATHF1-1STSEM-2024-2025 the Pinggang Pinoy for Filipino adults. Thereafter, it was formally unveiled last July 4, 2016, at the DOST Compound in Taguig City during the "Seminar Series on Food and Nutrition Researches and Science and Technology Activities." Since an individual’s energy and nutrient needs vary based on age and sex and level of physical activity, Pinggang Pinoy food guides for children, adolescents, elderly, pregnant mothers, and lactating women were also developed. The guide shows the recommended proportion by food group, namely; Go, Grow and Glow on a per meal basis. By just looking at the plate, one will know right away that half of the plate represents Glow foods consisting of fruits and vegetables. One-sixth of the plate shows proportion for Grow foods such as meats, eggs, poultry, fish, beans, and legumes. One-third of the plate is Go foods like rice, corn, bread, oatmeal, bread, and root crops. NVSU-FR-ICD-05-00 (081220) Page 3 of 14 “In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in this material may be reproduced for educational purposes only not for commercial distribution.”  Republic of the Philippines NUEVA VIZCAYA STATE UNIVERSITY Bambang, Nueva Vizcaya INSTRUCTIONAL MODULE IM No.:IM-PATHF1-1STSEM-2024-2025 Here’s a one-day sample meal plan based on a 1,890-calorie diet for both healthy females and 2450-calorie diet for males from 19 to 59 year olds: PROBLEMS WITH PERSONAL DIETING Dieting alone does not guarantee an effective result for the majority of the patricians, especially if the diet plan is very-low-calorie diet. The propaganda of the diet industries and companies about their products would like people to believe that the easiest and safest, way of reducing fats and losing weight is through the use of their products. Most diets however, not only fail to deliver their health guarantees, but also lead the individual to serious health problems. Dieting alone slows the rate of fat loss and may predispose one to a rapid weight gain. Seiger (1998), proposed guideline questions that will help the person effectively if undergo personal dieting and will use dietary products. 1. Does it encourage a weight loss of no more than one to two pounds a week? 2 Does it encourage physical activity? 3. Does it contain a section of nutritious food? 4. Does it emphasize medium-sized portions? 5. Does it use foods that are easy to locate and prepare? 6. Does it give you enough variety? 7 Can you follow it wherever you eat - at home, works, restaurants, social events? 8. Is the cost reasonable? 9. Can you live on this diet for the rest of your life? Compulsive Overeating — is characterized by a lack of control in food intake. This addictive behavior in eating shows several characteristics: they process food differently than the nor-mal NVSU-FR-ICD-05-00 (081220) Page 4 of 14 “In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in this material may be reproduced for educational purposes only not for commercial distribution.”  Republic of the Philippines NUEVA VIZCAYA STATE UNIVERSITY Bambang, Nueva Vizcaya INSTRUCTIONAL MODULE IM No.:IM-PATHF1-1STSEM-2024-2025 eaters, they lack control over eating once started and difficult to stop, often choose sweets and foods high in sugar, and they preoccupied with eating to fight stress or avoiding their problems. Kanipe (1998) presented early signs of compulsive overeating, and are as follows: a. Turning to food when depressed or lonely, when feeling rejected, or as a reward. b. A history of failed diets. c. Preoccupied with food throughout the day. d. Eating quickly and without pleasure. e. Frequent talking about food or refusing to talk about food. f. Fear of not being able to stop eating. g. Continuing to eat when the stomach is full. h. Experiencing stress when eating. i. Body weight is 10 percent or more above ideal weight. Weight Disorders and Eating Disorders 1. Anorexia Nervosa — Anorexia nervosa is an extreme disorder in which people severely limit the amount they eat, in effect starving themselves. Anorexia (loss of appetite) nervosa (nervous or psychogenic), are conditions common among teenage girls and young women. Anorectics strive to attain excessive thinness by severely restricting calories, exercise compulsively, or using a laxative to prevent food digestion. It is typical among anorectics that they are obsessed with the idea that they are fat. Anorexia can cause kidney problems; cardiac arrest slows down heart rate and reflexes. Malnutrition is also the result of anorexia which may cause lethargy, memory lapses, hallucination, and paranoia. This condition seeks immediate medical attention and psychological help. 2. Bulimia Nervosa - A common eating disorder characterized by consuming large quantities of food, followed by vomiting. A bulimic person eats secretly, consuming an enormous amount of food at one sitting. Dignan (1992) pointed out the signs indicated that a person is suffering from bulimia: a. Recurrent eating binges that the individual realizes are abnormal but cannot stop voluntarily. b. Eating binges followed by abdominal pain, sleep, or self- induced vomiting. c. Repeated attempt to lose weight by severe dieting, self-induced vomiting, or an excessive use of laxatives and/or diuretics. d. Regular fluctuations of more than 10 pounds in weight because of binge-and-fast episodes. e. Feeling of depression after binge eating. 3. Bulimarexia — This eating disorder is a combined symptom of anorexia nervosa and bulimia. Strategies in Managing Weight and Fat Control Seiger (1998) in his book pointed out five recommendations coming from the experts, the strategies that are best applied in weight management and fat control; (a) Get Psyched. (Get Nutritionally Aware, (c) Change Unhealthy Behavior, (d) Get Physically Active (b) (5) Get Support. NVSU-FR-ICD-05-00 (081220) Page 5 of 14 “In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in this material may be reproduced for educational purposes only not for commercial distribution.”  Republic of the Philippines NUEVA VIZCAYA STATE UNIVERSITY Bambang, Nueva Vizcaya INSTRUCTIONAL MODULE IM No.:IM-PATHF1-1STSEM-2024-2025 1. Get Psyched! Motivation is the drive or desire to begin or continue a behavior. Your success will be determined, in large part, by your level of motivation. If you are self-motivated, you strive to reach your goals for internal rewards. 2. Get Nutritionally Aware! Since eating is one of the life's pleasures, it is important to have a basic understanding of nutrition for making sensible, well-balanced food selections. These include eating low amounts of fat, saturated fat, cholesterol, sugar, and salt; eating high amounts of complex carbohydrates, vegetables, fruits, and fiber; and establishing healthy food relationships. Follow also the Food Guide Pyramid and use smaller portions. A well-balanced diet is your source of dynamic energy. 3. Change Unhealthy Behavior Eating behavior is influenced by physical, emotional, and social factors. Modifying or changing your behaviors is the cornerstone for a program of lifetime weight and fat control. It is built on the idea that all behaviors are learned responses from environ- mental cues or previous experiences. As you learn to change unhealthy habits, eating becomes a more conscious act, and healthy habits are adapted. 4. Get Physically Active Research indicates that the level of physical activity plays a role in the risk of gain excessive weight, in weight-loss programs, and particularly in the prevention of weight regain. The presence of exercise program helps prevent weight gain, promote weight loss, and maintain a healthy body weight. 5. Get Support Support from family, friends, and groups is an important piece of the weight/fat control puzzle. NVSU-FR-ICD-05-00 (081220) Page 6 of 14 “In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in this material may be reproduced for educational purposes only not for commercial distribution.”  Republic of the Philippines NUEVA VIZCAYA STATE UNIVERSITY Bambang, Nueva Vizcaya INSTRUCTIONAL MODULE IM No.:IM-PATHF1-1STSEM-2024-2025 THE ESSENTIAL NUTRIENTS There are six essential nutrients the body needs; carbohydrates, fats, protein, vitamins, minerals, and water. Macronutrients such as carbohydrates, fats, proteins, and water are necessary for the body in a proportionately large amount daily. Micronutrients, on the other hand, are vitamins and minerals; these nutrients are also required by the body in a relatively small amount. 1. Carbohydrates. Are the energy sources for most of the body's functions. Carbohydrates can be found in all food, but the primary sources of carbohydrates are bread, cereals, fruits, vegetables, milk, and other dairy products. Carbohydrates are classified into two major types; simple and complex carbohydrates. a) Simple Carbohydrates is known to have little nutritive value and these are candy, soda, and cakes, these carbohydrates are divided into two groups; the monosaccharide is a one sugar molecule which is composed of glucose, fructose, and galactose. The combination of two monosaccharaides is known as disaccharide which consists of sucrose, lactose, and maltose. Simple carbohydrates often take the place of more nutritious foods in the diet. b) Complex Carbohydrates are formed are three when common three or forms more of sugar molecules are combined (polysaccharide). There are three common forms of complex carbohydrates and these are; starch, glycogen, and dietary fiber. Starches are the storage form of carbohydrates for plants. Wheat, rice corn, legumes, potatoes, is some of the food that contains the richest sources of starch. Glycogen is very helpful in the body as the readily available source of glucose. Excess glucose in the body is stored as fat. 2. Fats — Known also as lipids are the only macronutrients that the body can store to a great amount. This is also used as stored energy and an insulator to preserve body heat eat. For proper nutrition, only small amount of fat is required. Fats are categorized into three main groups: triglycerides, cholesterol, and phospholipids. a) Triglycerides - This refers to body fat and fat in the food. Triglycerides have man functions because it constitutes more than 95 percent of our body fat. These fatty acids provide insulation, transport fat-soluble vitamins, and contribute to satisfaction. b) Cholesterol - Cholesterol is vital to the body in many ways; it forms part of many important hormones necessary for the structural component of cells. Cholesterol can be manufactured by the body and is considered not an essential nutrient. This can also be obtained from eating eggs, red meat, fish, and others. Eating high saturated-fat-food will raise blood cholesterol level which often leads to coronary heart disease. c) Phospholipids - are a component of all cells, the body makes them, and therefore not considered as an essential nutrient. Common in phospholipids is lecithin. Lecithin is also produced by the body and serves as an emulsifier in the small intestine breaking fats into small globules which help create a larger surface area into the fat-digesting enzymes to work. 3. Proteins – are responsible for building and repairing body tissues. The body uses Proteins for new growth and to create such body proteins as hemoglobin, enzymes, hormones, and antibodies. Protein is a complex chemical containing atoms of carbon, nitrogen, oxygen, and hydrogen that are combined in a structure called amino acid. The body has 20 different amino acids, but the body cannot NVSU-FR-ICD-05-00 (081220) Page 7 of 14 “In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in this material may be reproduced for educational purposes only not for commercial distribution.”  Republic of the Philippines NUEVA VIZCAYA STATE UNIVERSITY Bambang, Nueva Vizcaya INSTRUCTIONAL MODULE IM No.:IM-PATHF1-1STSEM-2024-2025 produce them all. The 9 of the 20 amino acids are called essential amino acids the other 11 are called nonessential amino acids. The food that contains all the essential amino acids in adequate amount and the correct ratio is termed as complete proteins. Other sources of protein which are healthy and reliable are eggs, milk, fish, soybeans, and meat. 4. Minerals - are constituents of the cell, especially by the bones, nails, and teeth. They are inorganic substances that are vital to many body functions. Minerals are responsible for building strong bones and teeth, help muscles function accurately, balances the amount of water in the body, help nervous systems transmit messages, and work in close collaboration with vitamins to perform our body's chemical and hormonal activities. Different minerals are needed by the body in various amounts. The body needs significant amount of calcium, phosphorus, potassium, sodium, and magnesium. While iron, zinc, selenium, copper, cobalt, and manganese are required by the body in small amounts daily. a) Calcium is the mineral very abundant in the body. Calcium is responsible for building bones and teeth and ensuring normal growth. Deficiency in calcium during childhood will result in bone deformities. Individuals from all ages need calcium to ESSENTIAL MINERALS NEEDED BY THE BODY maintain robust and hard bones. Among aged people whose bones are getting brittle, and fragile; they are prone to osteoporosis, a painful and crippling bone disease. b) Iron is one of the most essential nutrients needed by the body. Iron is responsible for the production of hemoglobin in red blood cells. About 80 percent of the iron in the body is present in the blood, once blood is lost iron is also lost. Women need as much as twice of iron than men because women during their menstrual period lose much blood, and they are prone to anemia. c) Potassium and Sodium. These two minerals are the primary sources of electrolytes. These electrolytes are substances that carry the electrical charges needed by the cell to function on their work. Potassium and sodium are responsible for the proper functioning of the muscle tissue, proper conduction of nerve impulses, and maintenance of the body's acid- alkaline balance. o Potassium is common among beans, fruits (bananas), whole grains, vegetable, lean meat, whole grains, ocean fish, and potatoes. Sodium is over consumed nutrient and is commonly found in table salt. Too much sodium intake will result in disorder. 5. Vitamins - are essential organic substances needed by the body to perform metabolic processes in the cells. Vitamins function as antioxidants, assist enzymes that release energy from carbohydrates, fats, and protein. They do not form new compounds in the body as proteins, carbohydrates, and fats do, but vitamins help other chemical reactions and other bodily processes take place. Vitamins are classified into two: fat- soluble vitamins (A, D, E, K), and water-soluble vitamins (B complex and C). NVSU-FR-ICD-05-00 (081220) Page 8 of 14 “In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in this material may be reproduced for educational purposes only not for commercial distribution.”  Republic of the Philippines NUEVA VIZCAYA STATE UNIVERSITY Bambang, Nueva Vizcaya INSTRUCTIONAL MODULE IM No.:IM-PATHF1-1STSEM-2024-2025 a. Fat-soluble vitamins - are absorbed into the body with fats, travel through the blood stream to reach the cells. Once the vitamins are absorbed, an excessive amount or fat-soluble vitamins is stored in the liver and fat cells until the body is ready to use them. b. b. Water-soluble vitamins - Vitamins are transported through the wet part of the body They are easily excreted and are not stored in tissues. Excess water-soluble vitamins are excreted in the urine. Vitamin Functions Deficiencies Sources C -boosts immune -scurvy -citrus fruits ascorbic acid system -bleeding gums -strawberries -keeps gums healthy -dry skin -tomatoes -helps form & repair -bruising -peppers bones, blood, tissue -prevents bruising B1 -helps release energy -beriberi -pork, liver, organ thiamin from carbs in food meats -green vegetables -yeast, whole grain breads, cereals B2 -helps keep tongue, -cracks in mouth -milk Riboflavin lips, skin, eyes healthy -smooth, purple -meat, liver -helps body use tongue -dark green protein, fat, carbs and -dry, scaly facial vegetables release energy skin -whole grain breads and cereals B3 -keeps nervous system -pellagra -chicken, beef, Niacin healthy -dermatitis pork, liver, fish -aids in digestion -diarrhea -peanut butter -helps body use -whole grain energy from breads and cereals macronutrients B5 -helps body build red -irritability -liver, organ meat Pantothenic acid blood cells -fatigue -egg yolks -helps body use -cramps -broccoli, sweet energy from -vomiting potatoes macronutrients -cheese -soybeans, peanuts -whole grains Vitamin Functions Deficiencies Sources NVSU-FR-ICD-05-00 (081220) Page 9 of 14 “In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in this material may be reproduced for educational purposes only not for commercial distribution.”  Republic of the Philippines NUEVA VIZCAYA STATE UNIVERSITY Bambang, Nueva Vizcaya INSTRUCTIONAL MODULE IM No.:IM-PATHF1-1STSEM-2024-2025 B6 -needed for brain development and -muscle weakness -meat, poultry, fish Pyridoxine function -short-term memory loss -leafy green vegetables -helps body use energy from -skin irritation -whole grain products macronutrients -lentils, nuts B7 -needed for healthy hair and nails -scaly skin -brewer’s yeast Biotin -helps body use energy from -dermatitis -egg yolks macronutrients -dry eyes -sardines -insomnia -nuts -hair loss -legumes B9 -necessary for formation of red blood -anemia -leafy green vegetables Folate cells -sore tongue -legumes -pregnant women should take for -enriched flour, pasta, and development of baby, to avoid neural grain products tube defects -beef, poultry, pork B12 -helps cells grow -anemia -animal products (meat, Cobalamin -makes red blood cells -loss of balance poultry, eggs, milk) -protects nerve fibers -weakness -fortified soy products NVSU-FR-ICD-05-00 (081220) Page 10 of 14 “In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in this material may be reproduced for educational purposes only not for commercial distribution.”  Republic of the Philippines NUEVA VIZCAYA STATE UNIVERSITY Bambang, Nueva Vizcaya INSTRUCTIONAL MODULE IM No.:IM-PATHF1-1STSEM-2024-2025 Vitamin Function Deficiency Toxicity Sources A -helps with -night blindness -nausea -liver, some fish, milk, Retinoids vision -blindness -blurred vision cheese -promotes -headache -can be produced from growth, carotenoids: dark green healthy skin vegetables, broccoli, and hair carrots D -helps -rickets hypercalcemia -fortified milk Calciferol absorb -bone pain, – excess -fish oils Sunshine calcium to weakness calcium in -produced in body when vitamin build strong blood exposed to sunlight bones and -nausea, weakness teeth -kidney damage E -helps -vision -internal -plant oils Tocopherol maintain problems bleeding -wheat germ immune -muscular -weakness -egg yolks function weakness -diarrhea K -helps blood -poor blood -jaundice, lever -dark green, leafy to clot clotting toxicity in vegetables -frequent children -plant oils (canola, bruising soybean, olives) 6. Water is considered the most important nutrient because it makes up about 60 percent of the body and is involved in almost vital body processes. Water helps an individual survive in few weeks with the absence of food. Water is the vehicle in transporting and distributing other nutrients throughout the body, removing waste product solvent excreted through the water in urine and feces, digesting and absorbing food during the circulatory process, regulating and maintaining the body temperature as it is able to absorb a significant amount of body heat. Physically active people who often engage in physical activities, especially strenuous and hard, under the heat of the sun, need proper fluid replacement. To determine how much water is lost after the exercise, weigh oneself before and after the exercise. The lost weight after the exercise is simply water; every pound lost is approximately equivalent to 2 glasses of water. Water is contained in all foods, primarily in liquid foods, fruits, and vegetables. A Suggested amount of water needed by the body every day is six to eight o glasses. NVSU-FR-ICD-05-00 (081220) Page 11 of 14 “In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in this material may be reproduced for educational purposes only not for commercial distribution.”  Republic of the Philippines NUEVA VIZCAYA STATE UNIVERSITY Bambang, Nueva Vizcaya INSTRUCTIONAL MODULE IM No.:IM-PATHF1-1STSEM-2024-2025 Planning a Balanced Diet Looking at the MyPyramid food guidelines serves as a visual guide in making a balanced and nutritious diet every day. A balanced and nutritious diet must have all nutrients in it in a reasonable calorie or energy intake approach. The whole idea of balanced diet gives a person exact knowledge on the amount of nutrient the body needs and how it affects the person in its physical growth. A most nutritionist would agree that there is no such "ideal" diet based on using the balance formula of micronutrients and macronutrients. Nutrient requirements are met based on the energy demands. Now people would ask what could be the right foods to the plan, how can a balanced diet be achieved, and what are the best ways to develop healthy dietary habits? The MyPyramid is a complete dietary guideline that serves as a reference in selecting healthy food that would constitute a balanced diet, plus, the physical activities that will add color in maintaining a good condition of the body. Food Labeling Reading the food labels of every product is the best way to determine the contribution it can give to the balanced daily diet. Wise consumers before buying the products check religiously the label of each product rather than the price. The Bureau of Food and Drugs see to it that the product is well labeled to avoid confusion and misleading. In fact, if you will notice the products are labeled with the product name, the address of the manufacturer, the amount of product in the package, ingredients listed in descending order by weight, and the nutrition facts each ingredient contains. The nutrition facts label guides the person in meeting the dietary guidelines. The % daily value is a measure of the contribution of one serving of the food product to a recommended daily intake of the nutrient. Health Claims on Food Products Thomas, D. & Kotecki, J. 2006, discussed in their book the following 14 health claims which the FDA (Food and Drug Administration, 2015) in U.S. has approved: 1. Calcium and Osteoporosis: Adequate calcium may reduce the risk of osteoporosis. A tood must contain 20 percent or more of the daily value for calcium (Z00mg) per serving 2. 2. Fat and Cancer: Food must meet the nutrient content claim requirements for low-fat. 3. Fruits and Vegetables and Cancer. Diets low in fat and rich in fruits and vegetables may reduce the risk of certain cancer. To claim may be made for fresh fruit and vegetables that meet the nutrient content claim requirement for "low-fat" and that, without fortification, are a "good source" of at least one of the following: dietary fiber or vitamins A or C. 4. Fiber-containing grain products, fruits, and vegetables and cancer: Diets low in fat and rich in high-fiber foods may reduce the risk of certain cancers. To carry the claim, food must be or must contain a grain product, fruit or vegetable. NVSU-FR-ICD-05-00 (081220) Page 12 of 14 “In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in this material may be reproduced for educational purposes only not for commercial distribution.”  Republic of the Philippines NUEVA VIZCAYA STATE UNIVERSITY Bambang, Nueva Vizcaya INSTRUCTIONAL MODULE IM No.:IM-PATHF1-1STSEM-2024-2025 5. Saturated fat and cholesterol and the risk of coronary heart disease: Diets low in saturated fat and cholesterol decrease the risk for heart disease. 6. Fruits, vegetables, and grain products that contain fiber, particularly soluble fiber, and the risk of coronary heart disease: Diets low in fat and rich in soluble fiber sources may reduce the risk of heart disease. Fruits and vegetables must meet the definition for low saturated fat, low cholesterol, and low-fat. 7. Whole grain and coronary heart disease: Diets high in whole-grain food and other plant foods and low in total fat, saturated fat, and cholesterol may help reduce the risk of heart disease. 8. Soy protein and risk of coronary heart diseases: Foods rich in soy protein as part of a low-fat diet may help reduce heart disease. 9. Sodium and high blood pressure: Low-sodium diets may help lower blood pressure. 10. Potassium and high blood and stroke: Diets that contain good sources of potassium may reduce the risk of high blood pressure and stroke. 11. Soluble fiber from certain foods, such as whole oats and psyllium seed husk, and heart dis- ease: Diets low in fat and rich in these types of fiber can help reduce the risk of heart diseases. Food must be low in fat and contain at least 0.75 gram of soluble fiber. 12. Plant sterol and stanol esters and reduced risk of heart diseases: Diets low in saturated fat and cholesterol that also contains several daily servings of plant sterols may lessen the possibility of heart disease. 13. Dietary sugar alcohols and dental caries: Foods sweetened with sugar alcohols do not promote tooth decay. The gum needs to meet the definition of sugar-free. 14. Folate and neural tube defect: adequate folate status before and early in pregnancy may reduce the risk of neutral tubes defects. Food, including fortified foods, must be a good source or high source of folic acid. NVSU-FR-ICD-05-00 (081220) Page 13 of 14 “In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in this material may be reproduced for educational purposes only not for commercial distribution.”  Republic of the Philippines NUEVA VIZCAYA STATE UNIVERSITY Bambang, Nueva Vizcaya INSTRUCTIONAL MODULE IM No.:IM-PATHF1-1STSEM-2024-2025 VI. LEARNING ACTIVITIES DAILY FOOD LOG ACTIVITY 3 Document your daily food intake for a week (7days). Include your breakfast, lunch, dinner and snack. The daily food log should be place in a long bond paper with cover page if possible you can put your college logo on the upper right oh the header (see sample in the documents provided by your instructor) the food log should contain the following: A. Picture of the meal/snacks. B. Evaluate your partners Food Log Nutrition Facts/ Contents of the food VII. ASSIGNMENT Do the following tasks and enjoy! Send a proof to your instructor using your LMS 1. Take a walk, run, cycle, or dance to shake the stress of the week. 2. Spend quality time with your family, they are important. 3. Find time to thank God for all the blessing (past, present, future, big or small) NVSU-FR-ICD-05-00 (081220) Page 14 of 14 “In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in this material may be reproduced for educational purposes only not for commercial distribution.”  Republic of the Philippines NUEVA VIZCAYA STATE UNIVERSITY Bambang, Nueva Vizcaya INSTRUCTIONAL MODULE IM No.:IM-PATHF1-1STSEM-2024-2025 VIII. EVALUATION Quiz will be administered online through Google Classroom/MS Teams. IX. REFERENCES a. Books 1. Jun C. Alave, (2016) Physical Education and Health, JFS Publishing Services, Pasay City, Philippines. 2. Hoeger, W., Hoeger, S. 2007. Fitness and wellness (7 th Ed.). USA. Human Kinetics Inc. 3. Fink H., Milkesky A. 2015. Practical Applications in Sports Nutrition 4th Edition, Jones and Bartlett Learning, 5 Wall Street, Burlington, MA b. E-sources 1. Healthline, (2018). 6 Essential Nutrients and Why Your Body Needs Them. Retrieved August 2020 from https://www.healthline.com/health/food-nutrition/six-essential-nutrients 2. Tanya Jolliffe, (2010), A More Diverse Food Pyramid. Retrieved August 2020 from https://www.pinned.ph/importance-of-physical-fitness/ NVSU-FR-ICD-05-00 (081220) Page 15 of 14 “In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in this material may be reproduced for educational purposes only not for commercial distribution.”