Republic of the Philippines

Department of Education
Region III – Central Luzon
Schools Division Office of Pampanga
High School Blvd. Brgy. Lourdes, City of San Fernando
TELACSAN NATIONAL HIGH SCHOOL
Macabebe, Pampanga
WORKSHEET IN HEALTH 7
WEEK 2, QUARTER 2, SY 2020 - 2021

NUTRITIONAL GUIDELINES FOR ADOLESCENTS

Learning Competency:

The learners:
 Follow the appropriate nutritional guidelines for adolescents for healthful eating:
- explain the need to select food based on the nutritional needs during adolescence
- follow the Food Pyramid guide for adolescents and nutritional guidelines for
Filipinos in choosing foods to eat; H7N-IIb-c-21

INTRODUCTION:

In this lesson, you will learn the appropriate nutritional

guidelines for adolescents for healthful eating as you read and
answer the following activities.

Self-Assessment

Before we proceed, let us evaluate yourself.

CHECKLIST: Direction: Read carefully the practices. Check YES or NO.

PRACTICES YES NO
1. I follow a balanced diet.
2. I maintain a healthful weight
3. I eat a variety of nutrious foods.
4. I eat fruits and vegetables regularly.
5. I drink 8-10 glasses of water a day.
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 To Know?

READ AND UNDERSTAND

A. NUTRITIONAL NEEDS OF ADOLESCENTS
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.

B. FOOD GUIDE PYRAMID FOR 13 TO 19 AGE GROUP

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.
 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.

C. HEALTHY EATING GUIDELINES

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:
o Eat a variety of foods daily.
o Maintain a healthy weight.
o Eat foods that are low in fat, saturated fat, and cholesterol to lower the risk of
heart diseases avoid too much cholesterol in your diet.
 o Consume milk, milk products, and other calcium-rich foods, such as small fish
and dark green leafy vegetables.
o Eat plenty of vegetables, fruits, root crops, and grain products.
o Use sugar in moderation.
o Eat clean and safe food, cook food in edible cooking oil.
o Use iodized salt but avoid excessive intake of salty foods. Too much salt in the
diet may increase the risk of having high blood pressure.

D. HEALTHY EATING TIPS

Healthy eating is not about strict dietary limitations, staying unrealistically thin, or
depriving of the foods you love. Rather, it’s about feeling great, having more energy, and
stabilizing your mood.
Here are some important healthy eating tips you must know and practice in order to
achieve a heathy body and reach your full growth potential:
1. Set yourself up for success.
2. Moderation is the key.
3. It’s not just what you eat, it’s how you eat.
4. Fill up on colorful fruits and vegetables.
5. Eat more heathy carbs and whole grains.
6. Enjoy healthy fats and avoid unhealthy fats.
7. Add calcium for bone health.
8. Put protein in perspective.
9. Limit sugar and salt.
10. Bulk up on fiber.

ACTIVITY 1: ESSAY TIME!

After reading and understanding the different appropriate eating guidelines, let’s see if
you learn something by answering the following activities.
DIRECTION: Read the question carefully. Write ten (10) sentences to answer the
question.

1. Why is it important to be healthy? Why should we need to follow the eating guidelines?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
 ACTIVITY 2: MY DIET PLAN

DIRECTION: Create a one-day diet plan based on food pyramid guide for your age
group. Do it on a long bond paper and add some designs. Copy the table below.

MEALS WHAT FOODS HOW MANY HOW OFTEN SOURCES

WILL YOU SERVINGS? WILL YOU (WHERE TO
EAT EAT? BUY)
Breakfast

Snack

Lunch

Snack

Dinner

Rubrics/ Criteria:
Showed knowledge in choosing the right 5
foods.
Chose the right foods based on the food 5
pyramid guide.
The meal plan was correct and food 5
combination was properly picked.
Finished and passed the output on time 5
Total 20

Post-Assessment

MODIFIED TRUE OR FALSE: Direction: Read the following sentences below.

Write LOVE if the statement is true and HATE if false.

________ 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.
________ 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.

References:

- Learner’s Materials for Physical Education and Health 7

- MAPEH 7 K to 12 Curriculum (Phoenix Publishing House)
- Internet