SUBJECT: Grade Level: 11

Section:
PHYSICAL EDUCATION 1 Lesson No: 5

Nutritional Guidelines for  They can be obtained from meats,

fish, eggs, milk, cheese, nuts, peas,
Adolescents beans, lentils, and other legumes.
Reading:
2. Carbohydrates
What foods do you usually eat when
 The body’s main source of heat and
you enjoy your meals and snacks?
energy.
 They also supply the necessary
 Do you eat whatever suits your
roughage that assist in digestion.
preference – as long as its fast,
 They can be obtained from both
convenient, and filling?
starch and sugar sources.
 Do you choose foods that foster
 Starch sources are cereals, breads,
good health and reduce the risk of
rice, potatoes, and pasta.
diseases?
 Sugar sources are fruits, vegetables,
 Try making a list of everything that
honey, and syrup.
you ate and drank over the past five
days. Then, evaluate how well or
3. Fats
how badly – you are feeding your
 Provide another source of heat and
body.
energy and help the body store
vitamins.
A healthy, well balanced diet is important for
 They are found in meats, butter,
the whole body.
cream, cheese, margarine, and
 As you enter adolescence, your
other vegetable oils.
body changes rapidly.
 You will need more servings for
4. Vitamins
each food group than do younger
 Are essential to many different
children or older adults.
bodily functions.
 They help the body use
How much food you should eat each day
carbohydrates, proteins, and fats.
depends on your:
 Age a. Vitamin A
 Size
 Is for growth, good eyesight and
 Energy requirements
healthy skin.

 It is found in butter, oily fish,
Six Types of Nutrients Found in Foods
liver, carrots, spinach, and other
1. Proteins
green vegetables.
2. Carbohydrates
b. Vitamin B
3. Fats
 Is good for building resistance to
4. Vitamins
infection, healing, developing
5. Minerals
healthy gums, and providing
6. Water
good blood circulation.
 It is obtained from citrus fruits
1. Proteins
and vegetables.
 Are essential nutrients needed for
c. Vitamin D
the continuous growth and repair of
 Is good for building resistance to
body tissues.
infection, healing, developing
 They help make up muscles, organs,
healthy gums, and providing
and other cells.
good blood circulation.
Prepared by: Mr.Reymond Dayo Pasamba, LPT
 SUBJECT: Grade Level: 11

Section:
PHYSICAL EDUCATION 1 Lesson No: 5

 It is obtained from citrus fruits  It is particularly important

and vegetables. guardian of blood, heart, liver,
d. Vitamin E and lung cells.
 Is needed for the different  It is obtained from garlic,
functions of the nerves and asparagus, grains, nuts, and
muscles. meats.
 It is found in seeds, nuts, leafy 6. Water
green vegetables, and vegetable  Is a nutrient that serves many
oils. purposes.
e. Vitamin K  It is needed for the building and
 Promotes blood clotting by repair of body tissues.
increasing the prothrombin  It makes up blood and other body
content of the blood. fluids, helps digest food, regulates
 It occurs in leafy vegetables, the body temperature, assists in the
rice, liver, and sardines. efficient elimination of wastes, and
5. Minerals cushions joints and the spinal cord.
 Are nutrients that are needed in  We need 8 to 10 8-ounce glasses of
many body processes. water each day, some of which are
a. Calcium contained in the food we eat.
 Helps builds bones, nails, and
teeth. The Food Guide Pyramid
 It is found in milk, chees, and  The food and Nutrition Research
fish. Institute (FNRI) of the Department of
b. Iron Science and Technology (DOST)
 Is essential for developing the has designed a daily nutritional
red blood corpuscles which carry guide for Filipinos of all ages. Below
oxygen throughout the body. is the Food Guide Pyramid designed
 It prevents anemia, a condition in
by FNRI for Filipino Adolescents.
which the blood lacks enough
red blood cells.
c. Zinc
 Has the ability to maintain
vitamin E levels in the blood and
aid the body in the absorption of
Vitamin A.
 It is necessary in the
strengthening of body immunity.
 It is found in most meats, nuts,
and beans.
d. Potassium
 Eliminates muscle cramps and
lowers blood pressure.
 It can be obtained from almonds,
bananas, and spinach.
e. Selenium
 Works hand in hand with Vitamin
E in protecting tissue and cell
membranes.
Prepared by: Mr.Reymond Dayo Pasamba, LPT