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College of Human Kinetics: Cagayan State University
College of Human Kinetics: Cagayan State University
Lesson Objectives
At the end of the lesson, the students should be able to;
A. identify the different foods that have proteins, carbs, and fats;
B. interpret how the body uses proteins, carbs, and fats in relation to physical
activity;
C. recognize the function of these three building blocks and their effects on the
body;
D. describe the different vitamins and minerals; and
E. recognize the importance of the different micronutrients.
Readings
Nutrition can be defined as food at work in the body. It can also be defined as
the process by which the organism ingests, digests, absorbs, transports and utilizes
nutrients and disposes of their end-products. Nutrition is an important aspect of each
individual’s life. It is imperative to ensure that each one of us gets a balanced
nutritional diet with all components that are needed in our stage of life. Hence it is
important to consult a nutrition expert to ensure that you are on the right nutritional
track. Nutrients can be divided into 2 categories: macronutrients, and micronutrients.
Macronutrients are those nutrients that the body needs in large amounts. These provide
the body with energy (calories). Micronutrients are those nutrients that the body needs
in smaller amounts.
Republic of the Philippines
Cagayan State University
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MACRONUTRIENTS
Macronutrients are the nutrients we need in larger quantities that provide us with
energy: in other words, fat, protein and carbohydrate. Micronutrients are mostly
vitamins and minerals, and are equally important but consumed in very small amounts.
MICRONUTRIENTS
Micronutrients are essential elements required by the body for functioning. They
are essential, just like macronutrients, but needed in much smaller amounts. Despite
the amount needed, they are crucial for proper development, growth, enzyme
production and much more.
amounts, even moderate levels of deficiency can have serious detrimental effects on
human function. Micronutrient malnutrition has many adverse effects on human health,
not all of which are clinically evident. In addition to the direct health effects,
micronutrient malnutrition has profound implications for economic development and
productivity, including potentially huge public health costs and the loss of human
development.
MACRONUTRIENTS
CARBOHYDRATES
Recommended Allowance
Food Sources
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Cagayan State University
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POTEINS
Role in the Body
1. Tissue structure (part of organ tissues, muscle, hair, skin, nails, bones, tendons,
ligaments and blood plasma)
2. Part of cell plasma membranes
3. Involved in metabolic, transport, and hormone systems
4. Make up enzymes that regulate metabolism
5. Involved in acid/base balance to maintain a neutral environment in our bodies
Food Sources
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1. Legumes (beans)
2. Lentils
3. Soy products, such as tofu
4. Peanuts and nuts
5. Whole grains (quinoa, oats, brown rice)
6. Seeds
7. Meat alternative products
8. Some vegetables
9. Animal sources
FATS
Role in the Body
1. Energy reserve
2. Protects vital organs
3. Insulation
4. Transport fat soluble vitamins
Recommended Allowance
Less than 10% of total daily calories should come from Saturated Fat (coconut and
palm kernel oil, shortening, butter, cream cheese, full fat dairy products)
Food Sources
1. Oils
2. Nuts
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Cagayan State University
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3. Seeds
4. Meat, fish, dairy
5. Micronutrients
MICRONUTRIENTS
Vitamin B1: Thiamin
Function
1. Needed to release energy in food
2. Prevents beriberi
Food Sources
1. Whole grains
2. Dried beans
3. Peas
4. Peanuts
5. Animal proteins
Vitamin B2: Riboflavin
Function
1. Needed to build and maintain body tissues
Food Sources
1. Whole grains
2. Green and yellow vegetables
3. Animal proteins
Vitamin A: Retinal
Function
1. Vision
2. Healthy skin
3. Healthy hair
Food Sources
1. Animal products
2. Body can make vitamin A from vegetables that have carotene
1. Carrots
2. Sweet potatoes
3. Other red-orange vegetables
Vitamin D
Function
1. Promotes strong teeth and bones
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Cagayan State University
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2. Prevents rickets
Food Sources
1. Mushrooms
2. Dairy Milk & Fortified Non-Dairy Milk
3. Fortified cereals
4. Cod liver oil
5. Tuna
6. Salmon
7. Egg yolks
8. Produced by the body when exposed to sunlight
Vitamin E
Function
1. Prevents damage to cell membranes
2. Protects vitamin A
3. Aids in blood production
Food Sources
1. Seeds and Nuts
2. Vegetable oil
Vitamin K
Function
1. Aids in blood clotting
Food Sources
1. Green leafy vegetables
2. Produced by bacteria in the large intestine
Calcium
Function
1. Maintains teeth and bones
2. Helps blood clot
3. Helps nerves and muscles function
Food Sources
1. Dairy Milk & Fortified Non-Dairy Milks
2. Dark green vegetables
3. Sardines
4. Clams
5. Oysters
6. Legumes
7. Almonds
Potassium
Function
1. Regulates water balance in cells
Republic of the Philippines
Cagayan State University
www.csu.edu.ph
Sodium
Function
1. Regulates water balance
2. Stimulates nerves
Food Sources
1. Table salt
2. Bread
3. Almost everything
Iron
Function
1. Forms blood cells
2. Transports oxygen throughout the body
Food Sources
1. Dark green vegetables
2. Whole-grain cereals
3. Whole grains, such as brown rice & quinoa
4. Legumes
5. Lentils
6. Nuts
7. Seeds
8. Dried fruits
9. Animal proteins
Zinc
Function
1. Aids in transport of carbon dioxide
2. Aids in healing wounds
3. Forms enzymes
Food Sources
1. Whole grains
2. Dairy Milk & Fortified Non-Dairy Milks
3. Legumes
Water
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Cagayan State University
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Functions
1. Moistens tissues such as those in the mouth, eyes, and nose
2. Protects body organs and tissues
3. Helps prevent constipation
4. Helps dissolve minerals and other nutrients to make them accessible to the
body
5. Regulates body temperature
6. Lubricates joints
7. Lessens the burden on the kidneys and liver by flushing out waste products
8. Carries nutrients and oxygen to cells
Activity #1 (Macronutrients)
A – Carbohydrates
B – Proteins
C - Fats
________1. Essential to growth and repair muscle and other body tissues.
Activity #2 (Macronutrients)
Rubrics
1.
Republic of the Philippines
Cagayan State University
www.csu.edu.ph
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2.
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Republic of the Philippines
Cagayan State University
www.csu.edu.ph
1. Vitamin:__________
Type: __________
Function: Assist in carbohydrates and amino acids metabolism.
2. Vitamin:__________
Type: __________
Source: It includes legumes, green leafy vegetables, orange juice, wheat germ
and liver.
3. Vitamin:__________
Type:__________
Function: It regulates blood calcium levels. Supports bone health.
4. Vitamin:__________
Type:__________
Function: It plays a role in the immune system, and is important to the proper
function of at least two enzymes including one that helps protect cells from
damage.
5. Vitamin:__________
Type: __________
Source: Leafy greens, potatoes, whole grains, nuts, seeds, legumes.
6. Vitamin:__________
Type:___________
Function: Carries oxygen throughout the body, supports immune function and
participated in the development of the brain and nervous system.
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Cagayan State University
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7. Vitamin:__________
Type:__________
Function: Blood clotting, and bone formation
Source: Leafy green vegetables.
8. Vitamin:__________
Type:__________
Function: Component of bone and teeth.
Source: Dairy foods, Chinese cabbage, kale, turnip greens
9. Vitamin:__________
Type:__________
Function: Iron absorption, anti-oxidant, immune system
Source: Fruits and vegetables
10. Vitamin: _________
Type: __________
Function: Promotes proper growth and development of the nervous system
Activity #4 (Micronutrients)
Direction: Analyze the following questions and choose the correct answer.
4. Which of the following vitamins helps the absorption of iron into the body?
8. Vitamin B1 and B12 both help to release energy from our foods, but which other
function does B12 have.
Activity #5
Direction: Create a slogan portraying the essence of micro and macronutrients.
Further Reading
A famous saying “you are what you eat”. A healthy diet consists of a well-balanced diet
composed of all important nutrients in right proportion. It prevents malnutrition and
onset of diseases like obesity, diabetes, heart diseases, cancer & stroke to name a few.
Food that we eat acts as a fuel to the body & provide essential nutrients which further
act as:
Healthy Diet
Provides the body with essential nutrition that maintain or improve general
health.
Fitness
A general state of good health usually as a result of exercise and nutrition.
References:
https://mynutrition.wsu.edu/nutrition-basics
https://www.who.int/health-topics/nutrition
https://www.medicalnewstoday.com/articles/160774