HOPE 1

Health Optimizing Physical Education

11
HOPE 1 – Grade 11
Quarter 1 – Module 6: One’s Diet Assessment
First Edition, 2020

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Published by the Department of Education - Schools Division of Pasig City

Development Team of the Self-Learning Module

Writer: Francis A. Magalona
Editor: Gracita D. Bernal
Reviewer: Dr. Norlyn D. Conde
Illustrator:
Layout Artist:
Management Team: Ma. Evalou Concepcion A. Agustin
OIC-Schools Division Superintendent
Aurelio G. Alfonso EdD
OIC-Assistant Schools Division Superintendent
Victor M. Javeña EdD
Chief, School Governance and Operations Division and
OIC-Chief, Curriculum Implementation Division

Education Program Supervisors

Librada L. Agon EdD (EPP/TLE/TVL/TVE)

Liza A. Alvarez (Science/STEM/SSP)
Bernard R. Balitao (AP/HUMSS)
Joselito E. Calios (English/SPFL/GAS)
Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports)
Wilma Q. Del Rosario (LRMS/ADM)
Ma. Teresita E. Herrera EdD (Filipino/GAS/Piling Larang)
Perlita M. Ignacio PhD (EsP)
Dulce O. Santos PhD (Kindergarten/MTB-MLE)
Teresita P. Tagulao EdD (Mathematics/ABM)

Printed in the Philippines by Department of Education – Schools Division of

Pasig City
 HOPE 1 11
Quarter 1
Self-Learning Module 6
One’s Diet Assessment
Introductory Message

For the Facilitator:

Welcome to the Health Optimizing Physical Education (HOPE) 1 Grade 11

Self-Learning Module on One’s Diet Assessment!

This Self-Learning Module was collaboratively designed, developed and

reviewed by educators from the Schools Division Office of Pasig City headed by its
Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A.
Agustin, in partnership with the City Government of Pasig through its mayor,
Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K
to 12 Curriculum using the Most Essential Learning Competencies (MELC) in
developing this instructional resource.

This learning material hopes to engage the learners in guided and

independent learning activities at their own pace and time. Further, this also aims
to help learners acquire the needed 21st century skills especially the 5 Cs, namely:
Communication, Collaboration, Creativity, Critical Thinking, and Character while
taking into consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them
to manage their own learning. Moreover, you are expected to encourage and assist
the learners as they do the tasks included in the module.
 For the Learner:

Welcome to the Health Optimizing Physical Education 1 Self-Learning

Module on One’s Diet Assessment!

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 material while being an
active learner.

This module has the following parts and corresponding icons:

Expectations - This points to the set of knowledge and skills

that you will learn after completing the module.

Pretest - This measures your prior knowledge about the lesson

at hand.

Recap - This part of the module provides a review of concepts

and skills that you already know about a previous lesson.

Lesson - This section discusses the topic in the module.

Activities - This is a set of activities that you need to perform.

Wrap-Up - This section summarizes the concepts and

application of the lesson.

Valuing - This part integrates a desirable moral value in the

lesson.

Posttest - This measures how much you have learned from the
entire module.
 EXPECTATION

Most Essential Learning Competency:

Self-assesses health-related fitness (HRF) status, barriers to physical activity

assessment participation, and one’s diet

At the end of this module, learners will be able to:

1. identify and differentiate the go, grow, and glow food groups;

2. explain the importance of having good diet; and

3. create a meal plan based on “Pinggang Pinoy” and Daily Nutritional Guide
(DNG) Food Pyramid

PRETEST

Directions: Read and understand the sentences carefully. Write your answer on
space provided.
__________1. It is a food group that includes rice, corn, root crops and bread.
__________2. It is a food group that builds and repairs our body tissues.
__________3. It is a food group with soluble fibers that help nourish the friendly
bacteria in the intestines to encourage healthy digestion.
__________4. It is a plate model to convey the right food group proportions on a per-
meal basis.
__________5. It is used to prevent goiter.

RECAP

Directions: Identify the type of barrier if personal barrier or environmental barrier.

Write your answer on space provided.
______________________1. Fear of injury
____________________ 2. Weather conditions
____________________ 3. Lack of self-motivation
______________________4. Unavailability of parks/grounds for physical activities
______________________5. Social influence
 LESSON

Go-grow-glow foods refer to the food groups carbohydrates (go), proteins

(grow), and fruits and vegetables (glow).

‘Go’ foods fulfill the nutrient function of providing the body with energy.
Looking at the pyramid (see Figure 1), these foods include rice, rice products, corn,
root crops, bread, and noodles. Complex carbohydrates are preferred. It also
recommends six to eight serving of these. One serving size of rice is equivalent to
1/2 or the size of a tennis balls; one cup of cereal is equivalent to four golf balls;
and one serving of bread is equivalent to two slices.

Six to eight teaspoon oils, preferably plant-based, are recommended per day.
One teaspoon is the size of the tip of your thumb. Three teaspoons equal one
tablespoon.

‘Grow’ foods are those that build, maintain and repair our body tissues.
They include milk and milk products (e.g. cheese, yogurt), fish, shellfish, meat, and
poultry, beans and nuts. These protein foods are also rich in vitamins and
minerals. For instance, salmon is high in calcium, magnesium, Vitamins D and E,
and omega-3 fatty acids. The recommended daily servings are one glass of milk,
one piece of egg and two and 1/2 of your fish, meat and poultry, beans and nuts.
One serving is equivalent to the size of your palm (about three ounces) or a deck of
cards for meat; a handful of beans and nuts.

‘Glow’ foods regulate our metabolism and our basically vitamin - and
mineral-rich foods. They enhance the glow of our skin and hair. Glow foods such as
spinach, broccoli, oranges, and plums are high in fiber, vitamins, and minerals.
Soluble fiber such as prebiotics helps nourish the friendly bacteria (probiotics) in
the intestines to encourage healthy digestion. Three servings each of vegetables and
fruits are recommended. One serving of vegetables/fruit is about the size of your
fist of a baseball.

The Daily Nutritional Guide (DNG) Pyramid (see figure 1) is a simple,

trustworthy guide in choosing a healthy diet. It builds from the base, showing that
we should eat more foods from the bottom part of the pyramid like vegetables,
whole grains and less from the top such as red meat, sugar, fats and oils. When it’s
time to eat, most of us use a plate. So it is just appropriate to use the “Pinggang
Pinoy” as a guide for a typical balanced meal.
 Figure 1: Daily Nutritional Guide (DNG) Food Pyramid

Image Source: 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

Nutritional Guidelines

The Food and Nutrition Research Institute of the Department of Science and
Technology (NFI-DOST) issued the nutritional guidelines for Filipinos in 2012 in an
effort to promote the appropriate diet and related health practices. These guidelines
encourage individuals to consume an adequate and well-balanced diet along with
healthy life-style.

The 2012 NGF now includes the basis and justification for each of the ten
(10) nutritional and health messages:

1. Eat a variety of foods everyday to get the nutrients needed by the body.
2. Breastfeed infants exclusively from birth up to six months and then give
appropriate complementary foods while continuing breastfeeding for two years
and beyond for optimum growth and development.
3. Eat more vegetables and fruits to get the essential vitamins, minerals, and fiber
for regulation of body processes.
4. Consume fish, lean meat, poultry, egg, dried beans or nuts daily for growth and
repair of body tissues.
5. Consume milk, milk products, and other calcium-rich food such as small fish
and shellfish, everyday for healthy bones and teeth.
6. Consume safe foods and water to prevent diarrhea and other food-and water-
borne diseases.
7. Use iodized salt to prevent Iodine Deficiency Disorders
Goiter and iodine deficiency disorders are rampant in many areas of the
Philippines, causing physical and mental retardation in children. The regular
use of iodized salt in the table and in cooking in addition to iodine-rich foods,
will greatly help in eradicating this preventable disease.
8. Limit intake of salty, fried, fatty, and sugar-rich foods to prevent cardiovascular
diseases.
9. Attain normal body weight through proper diet and moderate physical activity to
maintain good health and help prevent obesity.
10. Be physically active, make healthy food choices, manage stress, avoid alcoholic
beverage, and do not smoke to help prevent lifestyle-related non-communicable
disease.
The revisions were made based on the results of the 2008 National Nutrition
Survey (NNS) conducted by FNRI-DOST.

There is no single food that contains all the nutrients that our body needs so
eating a variety of food ensures that daily nutritional needs are met.

Pinggang Pinoy (see Figure 2) is a new, easy to understand food guide that
uses a familiar food plate model to convey the right food group proportions on a
per-meal basis, to meet the body’s energy and nutrient needs of Filipino adults.
Pinggang Pinoy serves as visual tool to help Filipinos adopt healthy eating habits at
meal times by delivering effective dietary and healthy lifestyle.

Figure 2: Pinggang Pinoy

Image Source: https://www.doh.gov.ph/node/223

The “Pinggang Pinoy” can be used side by side with the existing DNG
Pyramid for Filipinos but it will not replace it. According to FNRI, Pinggang Pinoy is
a quick and easy guide on how much to eat per mealtime, while the DNG Pyramid
shows at a glance the whole day food intake recommendation.

Both the “Pinggang Pinoy” and the DNG Pyramid for Filipinos are based on
the latest science about how our food, drink, and activity choices affect our health.

ACTIVITIES

Activity 1: Diet Assessment

The first step toward a better diet is finding out where you're already making
good choice and where you need to make a change. Please check the box
appropriate for you.

Always Often Sometimes Rarely Never

5 4 3 2 1

1 I eat the correct amount

of food to maintain (or
achieve) a healthy body
weight.

2 I eat at least two (2)

servings of fruits and
vegetables every day.

3 I include high-fiber foods

such as whole grains in
my diet on a daily basis.

4 I eat a variety of foods to

ensure adequate
vitamins and minerals.

5 I avoid eating foods that

are high in saturated fat
or trans-fatty acids
(whole milk, fatty meats,
snack foods).

6 I drink eight glasses of

water a day.
 7 I limit my intake of salt
and sugar.

8 I avoid eating to relieve

stress, unhappiness, or
other emotions.

9 I try to resist the

temptation of slickly
packaged processed
foods, opting instead to
look for whole, fresh
ingredients.

10 I consume safe foods and

water to prevent diarrhea
and other food-and
water-borne diseases.

Diet Assessment Result

Classification Score Interpretation

Excellent 41-50 Your making excellent choice on your diet

Good 31-40 You already made a great start
Poor 16-30 Set your goal
Very Poor 1-15 Change your diet and lifestyle

Activity 2: Create a meal plan of your diet for one (1) week based on “Pinggang
Pinoy,” and Daily Nutritional Guides (DNG) food pyramid.

Days Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast

Lunch

Dinner
 WRAP–UP

1. What have you learned on the following:

a. Daily Nutritional Guides (DNG) Food Pyramid; and
Answer:___________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________.
b. Go, Grow, Glow Food Groups?
Answer_____________________________________________________________________
____________________________________________________________________________
___________________________________________________________________________.

VALUING

1. What will you do to achieve an excellent result on your diet (refer to Activity 1)?
Answer:_____________________________________________________________________
_____________________________________________________________________________
____________________________________________________________________________.
2. Why having good diet important?
Answer:_____________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________.

POSTTEST

Directions: Read the sentences carefully and encircle the correct answer.

1. It fulfills the nutrient function of providing the body with energy.

A. Go Foods C. Grow Foods
B. Glow Foods D. Nutrition

2. It regulates our metabolism and our basically vitamin - and mineral-rich foods.
A. Go Foods C. Grow Foods
B. Glow Foods D. Nutrition
3. This food group includes milk and milk products (e.g. cheese, yogurt), fish,
shellfish, meat, and poultry, beans and nuts.
A. Go Foods C. Grow Foods
B. Glow Foods D. Nutrition
4. These are true in Nutritional Guidelines of FNRI-DOST except_________________.
A. Attain normal body weight through proper diet and moderate physical
activity to maintain good health and help prevent obesity.
B. Consume safe foods and water to prevent diarrhea and other food-and
water-borne diseases.
C. Eat a variety of foods once a week to get the nutrients needed by the body
D. Use iodized salt to prevent Iodine Deficiency Disorders
5. It is food plate model to convey the right food group proportions on a per-meal
basis.
A. Daily Nutritional Guide (DNG) Food Pyramid
B. Healthy Eating Plate
C. Nutrition Plate
D. Pinggang Pinoy

KEY TO CORRECTION

Recap Pretest Posttest

1. Go
2. Grow
1. Personal Barrier
5. D
3. Glow
2. Environmental Barrier
4. C
4. Pinggang Pinoy
3. Personal Barrier
3. C
5. Iodized Salt
4. Environmental Barrier
2. B

5. Environmental Barrier
1. A

REFERENCES

BOOK
Urbiztondo. Mangubat, et al. HOPE 1.Health Optimizing Physical Education.
Finess.Vibal Group Inc. Philippines.2016
WEBSITES

Pinggang Pinoy: Healthy Food Plate for Filipino Adults. Retrieved from
https://www.doh.gov.ph/node/223

Photos. Retrieved from

https://www.facebook.com/pg/DOST.FNRI/photos/?ref=page_internal

Daily Nutritional Guide Pyramid for Filipino Children (13-19 yrs. old).
Retrieved from 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

Nutritional Guidelines for Filipinos: A Prescription to Good Nutrition. Retrieved

from https://www.fnri.dost.gov.ph/index.php/publications/writers-pool-
corner/57-food-and-nutrition/204-nutritional-guidelines-for-filipinos-a-
prescription-to-good-nutrition

FNRI-DOST.What is in Your food Label?

https://www.fnri.dost.gov.ph/index.php/publications/writers-pool-
corner/57-food-and-nutrition/85-what-is-in-your-food-label