A.

FOOD AND NUTRITION

A material consisting essential nutrients that used in the body
of an organism to sustain growth, repair, and vital processes and to
furnish energy.
NUTRITION
The processes by which a human being takes in and utilizes food
substances. The amount and kind of food you eat affects your health
and well-being.
NUTRIENTS
It simply defines as a basic substance of the body that used for
important function varieties. in simple terms it is anything that you eat,
where your body can supply more energy for performing your daily
Physical activities. Physical Activities is a movement that requires your
muscle to use more energy. When you are engaging the activities your
body uses nutrients to have a good performance and helps you to
repair tissue damage during activity.

B. SIX ESSENTIAL NUTRIENTS

1. Carbohydrates
2. Fats
3. Proteins
4. Vitamins
5. Minerals
6. Water
 ● CARBOHYDRATES
Carbohydrates are the second important nutrient and water is the first,
even though all six nutrients are required for daily bodily activities, I
would choose Carbohydrate. Carbohydrates are one of the three
energy-yielding nutrients
Because they provide your body with calories, which can be converted
to
Energy. You also get calories from proteins and fats, making them the
other
Two energy-yielding nutrients, but when you are physically active, carbs
will
Be your best energy source.
TWO CATEGIRIZE OF CARBOHYDRATES

1. SIMPLE CARBOHYDRATES – are broken down quickly by the

body that converts into energy. It found naturally in table
sugar and syrups.

2. COMPLEX CARBOHYDTRATES – This are the carbohydrates

that it takes long to digest but the most stable source of
energy. Example of this are bread and pasta.

● FATS
Fats are important dietary components, it provides energy and
enhances the flavor of food, excess intake of fats causes cardiovascular
diseases and cholesterol in the blood.
● PROTEINS
It is important for numerous body functions. The primary role of
protein is to serve as the structural units to build and repair body
tissues. It supports nutrients and maintain the body salts and fluid
balance it also plays an important role on blood clotting.
 ● VITAMINS
Are organic compound needed in small qualities by the body to
perform specific function of growth and development to the work of
nerves and muscles. It plays a significant role in increasing energy from
the food we eat.
● MINERALS
Minerals are those elements in food that our bodies need to
develops and functions normally. Those essential for health include
calcium, phosphorus, potassium, sodium, chloride, magnesium, iron,
zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and
selenium. Hence, minerals play significant roles in regulating key body
functions such conducting nerve impulses, muscular construction,
enzymes functions and maintenance of water balance.

● WATER
Approximately 60% to 70% of our body is water. Water is involved in all
vital process in the body. It is considered to be the nutrients greatest
concern to physically active individual. A water loss of 15% can be fatal.
Water is important for temperature control of the body, absorption,
and digestion of foods, formation of blood and eliminate of wastes.
 FOOD-BASED DIETARY GUIDELINES-PHILIPPINES
The Philippine food guide or pyramid before was called Daily
Nutritional Guide (DNG) Pyramid but Piggang Pinoy is the new food
guide today. In the year 1990, the first dietary Food Guide of the
Philippines was published, then they were revised it in year 2000 and
they revised it again in year 2012.

● DAILY NUTRITIONAL GUIDE (DNG)

PYRAMID
The pyramid Daily Nutritional Guide
(DNG) have 2 recommended
consumption levels. The Messages of
this pyramid is about do regular
exercise or workouts for at least 30
minutes and practice good
environmental and personal hygiene.
 ● PIGGANG PINOY
The Piggang Pinoy shows the healthy
food plate for Filipino adults. It
includes Grow (fish, chicken or etc.),
Go (wheat bread, rice or etc.), and
Glow Foods (vegetables, fruits or etc.).
Piggang Pinoy also provides messages
by indicating the appropriate giving
out of food notorious in every meal.

MESSAGES

● Eat variety of healthy foods that adds nutrients that our body
needed.
● Breastfeed infants exclusively from birth up to 6 months, then give
appropriate complementary foods while continuing breastfeeding for
2 years and beyond for optimum growth and development.
● Practice balance diet with proper exercise.
● Eat foods that are rich in protein for growth and repair of body
tissues.
● Consume calcium rich foods for healthy bones and teeth.
● Drink potable water or any healthy drinkable liquids to prevent
water-borne diseases. Avoid drinking carbonated drinks that can
affect your urinary system.
● Using iodize salt can prevent having iodine deficiency like goiter.
● Limit the intakes of salty or any fatty acidic foods, this will cause
cardiovascular disease.
● Be physically active by doing both outdoor and indoor activities.
Hence, this will help you to manage stress and live healthy lifestyle.
A. EATING HABBITS: TRENDS AND ISSUE

DIET DRAWBACKS/
DESCRIPTION BENEFITS
TRENDS ISSUE
It is the process that causes There are solid  One of the main criticisms
the body to release evidence showing that of this diet is that many
ketones. In the absence of ketogenic diet reduces people tend to eat too
circulating blood sugar from seizures in children, much protein and poor-
Ketogenic food, we start breaking sometimes as quality fats from processed
down stored fat into effectively as foods, with very few fruits
diet molecules called ketone medication.  and vegetables. Patients
bodies (the process is called with kidney disease need to
ketosis). It is a diet that is be cautious because this
rich in proteins and fats. diet could worsen their
condition.
Whole30 is a nutritional program Whole30 is essentially a Because Whole30
designed to change the way consumer-friendly guidelines don’t require the
diet you feel and eat in 30 days. version of an re-entry of restricted foods
Basically, you have to elimination diet that after 30 days, you may be
remove all of the cuts out potential food putting yourself at risk for
potentially inflammatory sensitivities for 30 days, nutrient deficiencies.
foods and beverages in your as well as drastically Calcium and Vitamin D
diet (think: added sugar and decreases deficiencies are the biggest
sweeteners, alcohol, grains, inflammatory food concerns, but magnesium,
legumes, dairy, processed intake and increases folate, Vitamin A, Vitamin E
foods and beverages, baked key anti-inflammatory and others may be affected
goods, and junk foods) and foods like fruits, if you aren’t getting an
eat three "clean" meals a vegetables, and omega- adequate variety of
day, made with Whole30- 3 fatty acids produce and healthy fats.
approved ingredients 

FODMAPs stand for Have fewer digestive FODMAPs draw water into

fermentable oligo-
saccharides, di-saccharides,
mono-saccharides and
Low- polyols. Put more simply,
FODMAPs are certain types
FODMAP of carbohydrates -- the
symptoms, your digestive tract, which
like gas, bloating, diarrh could make you bloated. If
ea, and constipation you eat too much of them,
they can hang around in
Manage your IBS your gut and ferment.
symptoms without
 diet sugars, starches, and fiber
in foods. taking medicine

Improve your quality of

life
Is an eating pattern where Reduced body weight, accumulating that eating in
you cycle between periods this fasting can help a 6-hour period and fasting
of eating and fasting. It lower cholesterol, for 18 hours can trigger a
does not say anything about improve glucose metabolic switch from
Intermitten which foods to eat, but control, reduce glucose-based to ketone-
rather when you should eat liver fat and improve based energy, with
t fasting them. blood pressure. increased stress resistance,
diet (time- increased longevity, and a
restrictive decreased incidence of
diseases, including cancer
eating) and obesity.
People who follow Eating pattern is lower in
A Mediterranean diet Mediterranean diet calcium and vitamin D. This
incorporates the traditional have a lower risk of is due to the fact that less
healthy living habits. It is various diseases, dairy is consumed when
The high in vegetables, fruits, including obesity, diabe following this eating
legumes, cereals, and tes, cancer, and pattern. The possibility of
Mediterran unsaturated fats. It usually cardiovascular disease.  reduced calcium and
ean diet includes low intake of meat vitamin D intake has raised
and dairy products. concerns among some
people.
It’s a diet rich in fruits,  DASH diet helps to Not designated for weight
vegetables, legumes and reduce cholesterol, and loss because of the food
low-fat dairy products, and may improve other that will take are foods that
The DASH low in snacks and saturated cardiovascular risk are capable of controlling
diet fats. The acronym stands factors. Hence, .The or to stop hypertension.
for Dietary Approaches to DASH diet has
Stop Hypertension. been shown to be an
effective management
strategy for diabetes
and research has even
shown that the DASH
diet may reduce the
risk of gout in men.
Developed at Rush MIND diet is filled with limits foods that contain
University Medical, foods that are high in saturated fats and trans
combines foods from the antioxidant that fats, which studies have
The MIND Mediterranean and DASH protects the brain shown can increase beta-
diets. against oxidative stress. amyloid protein levels in
diet brains