7

MAPEH
MUSIC. ARTS
PHYSICAL EDUCATION. HEALTH

7
Department of Education ● Republic of the PhilippineS
 HEALTH

Department of Education ● Republic of the Philippines

Health – Grade 7
Alternative Delivery Mode
Second Quarter – Module 2: Nutritional Guidelines for Adolescents
First Edition, 2020

Republic Act 8293, Section 176 states that: No copyright shall subsist in any work
of the Government of the Philippines. However, prior approval of the government agency or
office wherein the work is created shall be necessary for exploitation of such work for profit.
Such agency or office may, among other things, impose as a condition the payment of
royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
trademarks, etc.) included in this module are owned by their respective copyright holders.
Every effort has been exerted to locate and seek permission to use these materials from
their respective copyright owners. The publisher and authors do not represent nor claim
ownership over them.

Published by the Department of Education- Region 10

Regional Director: Dr. Arturo B. Bayocot, CESO III
Assistant Regional Director: Dr. Victor G. De Gracia, Jr., CESO V

Development Team of the Module

Author/s: Rhodelaine B. Paragamac, T-I

Reviewers: Amelia A. Medija HT-I Necitas C. Panugan MT-I
Dick J. Caguindangan MT-I Apbilla A. Cane T-I
Genevieve C. Awa T-I Wilmer R. Gumisad T-
Illustrator and Layout Artist: Markleen L. Guimbao, T-I
Management Team
Chairperson: Dr. Arturo B. Bayocot, CESO III
Regional Director

Co-Chairpersons: Dr. Victor G. De Gracia Jr. CESO V

Asst. Regional Director

Edwin R. Maribojoc, EdD, CESO VI

Schools Division Superintendent

Myra P. Mebato,PhD, CESE

Assistant Schools Division Superintendent

Mala Epra B. Magnaong, Chief ES, CLMD

Members Neil A. Improgo, EPS-LRMS

Bienvenido U. Tagolimot, Jr., EPS-ADM
Samuel C. Silacan, EdD, CID Chief
Patria Gloria P. Iman, EPS – MAPEH
Rone Ray M. Portacion, EdD, EPS – LRMS
Susan A. Baco, PSDS
Fernan C. Lanzaderas, EPS II (Social Mobilization)
Claudio T. Catalon, Principal III/District In-charge
Agnes P. Gonzales, PDO II
Vilma M. Inso, Librarian II
Printed in the Philippines by
Department of Education – Region 10
Office Address: Zone 1, DepEd Building, Masterson Avenue, Upper Balulang
Cagayan de Oro City
Contact Number: (088) 8807072
E-mail Address: region10@deped.gov.ph
 7
HEALTH
Second Quarter – Module 2
Nutritional Guidelines for
Adolescents

This instructional material is collaboratively developed and reviewed by educators

from public schools. We encourage teachers and other education stake holders to
email their feedback, comments, and recommendations to the Department of
Education Region 10 at region10@deped.gov.ph

Your feedback and recommendations are highly valued.

Department of Education ● Republic of the Philippines

 Introductory Message
For the learner

Welcome to the Health 7 Alternative Delivery Mode (ADM) Module 2

Nutritional Guidelines for Adolescents!

Dietary habits and food preferences which affect energy consumption and
nutrient intake are generally developed over a period of time and particularly during
adolescence. This puts adolescents in a group susceptible to external influences,
particularly from the media, school and their peers.

This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning resource while being an active
learner.

This module has the following parts and corresponding icons:

What I Need to This will give you an idea of the skills or

Know competencies you are expected to learn
in the module.

What I Know This part includes an activity that aims to

check what you already know about the
lesson to take.

What’s In This is a brief drill or review to help you

link the current lesson with the previous
one.

What’s New In this portion, the new lesson will be

introduced to you in various ways such
as a story, a song, a poem, a problem
opener, an activity or a situation.
What is It This section provides a brief discussion
of the lesson. This aims to help you

i
 discover and understand new concepts
and skills.

What’s More This comprises activities for independent

practice to solidify your understanding
and skills of the topic. You may check
the answers to the exercises using the
Answer Key at the end of the module.

What I Have This includes questions or blank

Learned sentence/paragraph to be filled in to
process what you learned from the
lesson.

What I Can Do This section provides an activity which

will help you transfer your new
knowledge or skill into real life situations
or concerns.

Assessment This is a task which aims to evaluate

your level of mastery in achieving the
learning competency.

Additional In this portion, another activity will be

Activities given to you to enrich your knowledge or
skill of the lesson learned. This also
tends retention of learned concepts.

Answer Key This contains answers to all activities in

the module.

At the end of this module you will also find:

References This is a list of all sources used in

developing this module. The

following are some reminders in using this module:

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 1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use your MAPEH activity notebook in answering the activities.
Write each activity number and its title.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.

If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are not
alone.
We hope that through this material, you will experience meaningful learning
and gain deep understanding of the relevant competencies. You can do it!

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 TABLE OF CONTENTS

Introductory Message ------------------- i

What I Need to Know ------------------- 1
What I Know ------------------- 2
What’s In ------------------- 3
What’s New ------------------- 3
What is It ------------------- 4
Nutritional Needs of Adolescents - - - - - - - - - - - - - - 4
The Food Guide Pyramid for a Healthy Life ---- 5
What’s More ------------------- 10
What I Have Learned ------------------- 10
What I Can Do ------------------- 11
Assessment ------------------- 11
Additional Activities ------------------- 12
Answer Key ------------------- 13
References ------------------- 14
 What I Need to Know

This module will introduce you to the nutritional needs during adolescence. As
you continue to grow and develop, it is important that you know how to manage the
changes happen to your body and how you will reach your full growth potential.

In this module, you will also gain an understanding of the importance of

following the nutritional guidelines for Filipinos in choosing to eat as well as specific
dietary recommendations.

After studying this module, you should be able to follow the appropriate
nutritional guidelines and food pyramid guide for adolescents for healthful eating.

Specifically, you are expected to:

1. discuss the nutritional guidelines and food pyramid guide for the
adolescents;
2. create a simple meal plan based on the Food Pyramid Guide;
3. appreciate the importance of following the nutritional guidelines for
adolescents.

In going through this module, you have to extend your patience in

understanding, analyzing what you are reading. Follow the directions and/or
instructions in the activities. Answer the entire given test and exercises carefully.
Comply the required activities provided.

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What I Know

Directions: Write TRUE if the statement is correct and FALSE if the statement
is incorrect.
1. The growth during adolescence creates decreased demand for energy and
nutrients.
2. As an adolescent, your total nutrient needs are lower at this stage than at any
other stage in your lifecycle.
3. Due to your rapid growth and development at this stage, you have a greater need
for certain nutrients, such as calcium, iron, protein, and energy foods.
4. Adolescence is one of the slowest growth periods in a person’s life.
5. Good dietary guidance has three important elements: pyramids, plates and real
food.
6. Healthy eating is important for proper growth and development.
7. Eating a wide variety of foods in moderation daily is a good practice.
8. Following the Food Guide Pyramid and the Nutritional guidelines for Filipinos will
make it easier for anyone to have a balanced diet daily.
9. Two (2) tablespoons (Tbsp) is about 2 times the size of the tip of your thumb
(from the last crease).
10. Adolescents can achieve their energy and nutrient requirements by eating a
variety of foods daily.

11. Skipping meal will keep the body fueled by energy needed for the day.

12. Too much sweets and dessert can aggravate skin problems like pimples.
13. The Food Guide Pyramid will guide you on how many servings from each food
group is recommended daily.
14. There are six food groups in the Food Guide Pyramid.
15. The serving requirements of each individual depend on age, sex, size, and
activity level.

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 What’s In

Activity 1: A Day’s Meal

Directions: Accomplish the table with the meals you ate yesterday.
Source: Eaten at
Meals Food Eaten Home
/ Fast Food/others
Ex. Home
Breakfast Ex. Bulad, Rice, Milk,
Water

Lunch

Dinner

Answer the following questions:

1. What did you discover about the food you ate?
2. Do you think you are eating the complete and proper
amount of food suited to your age?

What’s New

Activity 2: Check Your Nutrition Life Skills

Directions: Write YES if you practise the life skill and NO if you do not. Be
honest with your responses. Write the answer on your MAPEH activity
notebook.
Life Skill Response
1. I follow a balanced diet.
2. I maintain a healthful weight.
3. I eat variety of nutritious foods.
4. I eat vegetables and fruits regularly.
5. I drink 8-10 glasses of water a day.

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 6. I eat food from the fats, oil and sweet group sparingly (in
small amount).
7. I eat 3 servings of fruits daily.
8. I eat an egg a day.
9. I eat 3 servings of food from the vegetable group daily.
10. I get enough rest and sleep.

If you have more “Yes” answers than “No”, then you are following the
Nutritional Guidelines for adolescents!

What is It

Read to Understand

Nutritional Needs of Adolescents

Adolescence is one of the fastest growth periods in a person’s life. The growth
during adolescence creates increased demand for energy and nutrients. As an
adolescent, your total nutrient needs are higher at this stage than at any other stage
in your lifecycle.

Due to your rapid growth and development at this

stage, you have a greater need for certain nutrients,
such as calcium, iron, protein, and energy foods. As
appetite is also likely to increase, it is important that food
choices are made carefully.

Good dietary guidance has three important

elements: pyramids, plates and real food.

The Food Guide Pyramid for a Healthy Life

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 The Food Guide Pyramid will guide you on how many servings from each
food group is recommended daily. There are six food groups in the Food Guide
Pyramid. The serving requirements of each individual depend on age, sex, size, and
activity level. Each day, we need to eat at least the lowest serving from each of the
food groups. This is to meet the daily requirements of vitamins, minerals, protein,
fiber, and carbohydrates of an individual.

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 We all need to eat a balanced diet every day. This includes servings of foods
from different food groups in the Food Guide Pyramid. Below is a suggested meal
guide.

 food from the fats, oil and sweet group sparingly (in small amount).
 at least 1 glass a day of food from the milk and milk products group.
 2 and ½ servings daily of food from the meat, poultry, dry beans, eggs, and
nuts group.
 1 egg a day (for teenagers).
 3 servings of food from the vegetable group daily (for teenagers).
 3 servings of fruits daily.
 the greatest number of servings, which is 6-8 servings, of bread,
cereal, rice, root crops and noodles.

For you to grow and develop to the fullest and to improve your nutritional status, it is
important to follow healthy eating guidelines such as:

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Serving Sizes

The serving sizes below will guide you in measuring the amount of food and
liquid you take.

1-1/2 cups (12 ounces)

of liquid
is the size of a softdrink/soda can

1 cup (8 ounces) of
food
is the size of a large handful

1/2 cup (4 ounces) of

food

is about half of a large handful

1 ounce of cheese

is about the size of a 1-inch cube

2 tablespoons (Tbsp) or

is about 2 times the size of the tip of your thumb

(from the last crease)

1 tablespoon (Tbsp)

is about the size of the tip of your thumb (from the

last crease).

1 teaspoon (tsp)

is about the size of the tip of your thumb

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Daily Servings for an Adolescent’s Diet

The table below is a food guide for adolescents. This guide may be used to
ensure variety in foods eaten.

Food group Serving size Number of

servings
daily

Breads /  1 muffin 5 to 10
Starches  2 slices bread servings
 1/2 cup cooked cereal, pasta,
potatoes, or rice
 1 ounce or 3/4 cup dry cereal
 4 pcs. pan de sal
 1 small size root crop
 1 pack instant noodles

Fruits  1/2 cup canned fruit or fruit juice 2 to 3

 1piece fresh fruit, such as an apple, servings
orange, banana
 15 to 20 grapes
 1-1/2 cups fresh melon

Meat / Meat  1/2 cup cottage cheese 3 to 5

Substitutes  3/4 to 1 cup cooked dried beans or servings
legumes
 1 egg
 1 ounce low-fat or regular cheese
 2 to 3 ounces meat, fish, or poultry
 2 to 3 Tbsps. peanut butter
 1/2 cup nuts

Milk or  1 cup low-fat milk or yogurt 4 to 5

Yogurt  one ounce of cheese servings
 1/2 cup of cottage cheese

Vegetables  1/2 cup cooked or 1 cup raw 2 to 3

vegetable servings
 2 cups salad greens
 1 cup vegetable or tomato juice

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 Fats  10 peanuts 2 to 4
 2 Tbsps. cream cheese, avocado, or servings
low
 calorie salad dressing
 1 tsp oil, margarine, mayonnaise, or
butter
 1 Tbsp salad dressing

Sweets  1/8 of a pie 1 to 3

and  1/2 cup ice cream servings per
Desserts  3-inch pastry week
 1/2 cup pudding,
 2 small cookies.

Too much sweets and dessert can

aggravate skin problems, like pimples.

Water  240 ml each 6–8

glasses

Here are some additional reminders to ensure adolescent’s overall

health and well-being:

 Eat regular meals, especially breakfast. This keeps the body fueled and will
give the energy needed for the day.

 Cut down on high fat and high sugar foods. One doesn’t have to give up one’s
favorite cookies or cheeseburger. Just eat them less and eat healthy snacks
instead. Try having fruit and popcorn instead of cookies and ice cream. Drink
fruit juice instead of soft drinks/soda.

 Remember to remain active and exercise or join a sport.

 Get enough rest and sleep

 Do not smoke and do not drink alcoholic beverages.

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 What’s More

Activity 3: My Own Plate!

Directions: Create a simple meal plan based on the Food Pyramid Guide for
adolescent. Use the blank plate provided below to create a drawing or
cut out pictures for a tasty meal which includes your chosen foods.

Answer the following questions in

1. Did you find difficulties in choosing food based on the Food
Pyramid guide? Why?

What I Have Learned

Activity 4: Complete Me!

Directions: Complete the following unfinished statements.

1. I discovered that my eating habit is________________________________.

2. I am aware that ______________________________________________.
3. As an adolescent, I need to eat __________________________________.
4. I will encourage my family and friends to eat________________________.
5. From now on I will ____________________________________________.

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 What I Can Do

Activity 5: Can You Help?

Directions: Read the situation below and answer the questions in your
MAPEH activity notebook.

Like all teenagers, Jose is an active teenager. He is a member of the school

varsity team. He is about to compete for championship in the division level. His team
practices daily. During practice, he perspires heavily and needs to drink water very
often. After his morning practice, he usually feels hungry during lunch time.

 Suggest a menu for his lunch that will give Jose the nutrients he needs as an
active teenager.

Assessment

Modified True or False. Write TRUE if the statement is correct. If it is FALSE,

change the underlined word/s to make the statement
correct.
1. Adolescents can achieve their energy and nutrient requirements by eating a
variety of foods daily.
2. Eating regular meals will keep the body fueled by energy needed for the day.
3. Too much sweets and dessert can aggravate skin problems like pimples.
4. The Food Pyramid will guide you on how many servings from each food group is
recommended daily.
5. There are eight food groups in the Food Guide Pyramid.

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6. The serving requirements of each individual depend on age, sex, size, and
activity level.
7. The growth during adolescence creates decreased demand for energy and
nutrients.
8. Due to your rapid growth and development at this stage, you have a lesser need
for certain nutrients, such as calcium, iron, protein, and energy foods.
9. Adolescence is one of the fastest growth periods in a person’s life.
10. Good dietary guidance has three important elements: pyramids, plates and real
food.
11. Healthy eating is important for proper growth and development.
12. Eating a wide variety of foods in moderation is a good practice.
13. Following the Food Guide Pyramid and the Nutritional guidelines for Filipinos will
make it easier for anyone to have a balanced, healthful diet daily.
14. Two (2) tablespoons (Tbsp) is about 2 times the size of the tip of your thumb
(from the last crease).
15. As an adolescent, your total nutrient needs are higher at this stage than at any
other stage in your lifecycle.

Additional Activities

Activity 6: My Composition

Directions: Compose a 4-line stanza about Food Guide Pyramid. It can be in

a form of a Song/Rap/Jingle or Poem. Choose your own preferred
dialect (Bisaya, Tagalog or English).

Rubrics:
Relevance of the topic - 5
Impact of the Message - 3
Rhythm and Timing - 2
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 References

Books:
Pabelico, Naida C., Lazanderas, Fernan, Camiling, Mark Kenneth, Saraza, Alcar E.;
First Edition, 2017, Physical Education and Health- Grade 7 Learner’s Material

Internet/ electronic resources:

HEALTH GRADE 7 LEARNER'S GUIDE https://www.slideshare.net/lhoralight/k-to-
12-grade-7-learning-materialinhealth-q1q2, June 11, 2020

Pictures Credits:
https://www.fnri.dost.gov.ph/index.php/tools-and-standard/nutritional-guide-
pyramid/28-nutrition-statistic/nutritional-guide-pyramid/78-teen-13-19yrs-old
Springer, Cindy, LABELS FOR BEER CANS & OTHER ALUMINUM CANS

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https://www.bottleyourbrand.com/blog/labels-for-beer-cans-other-aluminum-drink-
cans/, June 11, 2020
Armour, Elizabeth How Many Almonds in a Serving?
https://www.foodnetwork.com/healthyeats/healthy-tips/2013/04/how-many-almonds-
in-a-serving, June 11, 2020
Schaefer Anna, Is Cheese Bad for You? Updated on December 10,
2018https://www.healthline.com/health/is-cheese-bad-for-you , June 11, 2020
https://www.rubylane.com/item/694606-f5547/Fiddle-Tipt-Table-Spoons-Sterling-
Silver
https://www.thekitchenwhisperer.net/2012/11/28/measuring-without-measuring-
spoons-and-cups/
https://www.pinterest.ph/pin/421157002623768999/
https://www.pinterest.ph/pin/676947387720549219/
http://www.differencebetween.info/difference-between-teaspoon-and-tablespoon
https://www.pinterest.ph/pin/364862007290992396/
Martinko, Katherine, Vegetable and Fruit Farmers Receive Hardly Any Agricultural Subsidies,
Updated October 11, 2018 https://www.treehugger.com/vegetable-and-fruit-farmers-
receive-hardly-any-agricultural-subsidies-4856801
https://www.slideshare.net/elmerllames/nutrition-health-grade-7?qid=30a37219-
039c-49db-98c0-7bff83ff7a8&v=&b+=&from_search+4

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