Name: Reneil S.

Torrenueva Date: October 23, 2020

Course & Year: BTVTEd-FSM3 Subject: FSM07

Activity 4:
Healthy Living: Health and Safety Awareness
Activity 1:
1. Write complete healthy meal for: (10 pts. Each)
a. Breakfast:
The healthy breakfast composed of: Whole grains, examples include whole-
grain rolls and bagels, hot or cold whole-grain cereals, whole-grain English muffins, and
whole-grain waffles. Lean protein, examples include eggs, lean meat, legumes and
nuts. Low-fat dairy, examples include milk, plain or lower sugar yogurts, and low-fat
cheeses, such as cottage cheese and natural cheeses. Fruits and vegetables,
examples include fresh or frozen fruits and vegetables, 100 percent juice drinks without
added sugar, and fruit and vegetable smoothies.

b. Lunch
An easy way to help build a balanced lunch is to include foods from at least 3
food groups (vegetables, fruits, grains, proteins and dairy/calcium-rich foods). Try
and limit processed foods (such as canned soups and sauces, deli meats, pre-made
meals, and sodas). Choose mostly whole foods (fresh vegetables and fruits, nuts, and
whole grains) and lightly processed foods (pre-cut and frozen vegetables and fruit,
hard-boiled eggs, canned tuna).

c. Snacks:
To keep energy levels going — and avoid weight gain — steer clear of foods with
lots of added sugars like candy bars or soda. Look for foods that contain fiber like
whole-grain breads, cereals, fruit, and vegetables and combine them with protein-
rich snacks such as peanut butter or low-fat yogurt or cheese.

Activity 2:
1. What are some of the restricted diets for person with (10 pts each)
a. Heart problem:
Reducing the risk of heart disease is a two-way street. While eating a heart-
healthy diet can lower the risk, it is also important to avoid eating foods that can
increase the risk for heart disease. Eating foods high in saturated fats and trans-fats
increase the likelihood of having heart disease. An easy way to omit these fats from the
diet is to cook with extra virgin olive oil instead of butter, margarine or shortening. Foods
high in trans-fat and saturated fat to avoid include: Crackers, Doughnuts, Baked
goods (cakes, cookies and pie crust) , Fried foods, Non-dairy creamer and
Microwave popcorn.

b. Diabetes:
One way to manage diabetes with diet is balance high and low GI foods. High GI
foods increase blood sugar more than low GI foods. When choosing high GI foods, limit
the portions and pair these foods with protein or healthful fat to reduce the impact on
blood sugar and feel full for longer. Foods high on the GI scale include: white bread,
puffed rice, white rice, white pasta, white potatoes, pumpkin, popcorn and
melons. People with diabetes may wish to limit or balance the following foods: Carb-
heavy foods, High-GI fruits, Saturated and Trans-fat, Refined sugar, Sugary
drinks, Salty foods and Alcohol.

Self-check:
Read each statement carefully and answer honestly each statement. Write agree if you are
practicing the statement mentioned and disagree if not.
agree 1.I am conscious of the foods that I eat.
agree 2. I eat and prepare healthy foods.
disagree 3. I exercise regularly to maintain good health.
agree 4. I eat more servings of rice than protein (ulam).
agree 5. I skip breakfast meal, specially, now that I stay at home most of the time.
disagree 6. I like to eat junk foods.
disagree 7. I I prefer to eat meat than fish and vegetables.
agree 8. I eat vegetables.
agree 9. I eat fruits.
disagree 10. I always have snacks everyday aside from my regular 3 times a day meal.
disagree 11. I prefer to eat bread than rice.
disagree 12. When the foods served at home are not my preferred food I either open canned
food or cook processed food or buy my own food that to eat those.
disagree 13. I love to eat in fast food restaurant.
disagree 14. I love chocolates.
disagree 15. I eat my meals everyday with soft drinks as my beverage.

Self – Reflect:
1. How often do I eat healthy foods? Am I really conscious on my health or I am thinking that I
will have a good and balance diet when I grow older, anyway I am still young and I’ll just enjoy
my life first.
I prefer to eat fish and vegetables rather than meat, but we can’t really avoid the meat
dishes because it is the usual food in restaurants or food stalls. For me, eating unhealthy foods
must be avoid or lessen because unhealthy foods can caused chronic diseases in a long run.
It’s our life, but we need to keep in our mind that this is our body, we are the one who is
responsible in taking good care of it.