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Cagayan State University

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Lesson 6: Health Eating Habits

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.
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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.

We generally get our micronutrients along with macronutrients. Protein-

containing foods such as meat, beans, milk, fish or eggs are sources of iron, calcium
and vitamin D, for example. Carbohydrate-containing foods such as fruit and
vegetables provide a wide range of vitamins, minerals and fibre, while starchy
carbohydrates such as brown rice, wholegrain bread and cereals provide fibre, B
vitamins and magnesium. Fats provide us with vitamins A, D, E and K.

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.

Micronutrients include vitamins, minerals, phyto-nutrients and antioxidants.  They

are found in all foods, just like macronutrients, but also abundant in plants, herbs and
spices. Here’s an easy way to look at it; macronutrients provide calories and energy,
while micronutrients supply the “tools” for the biological & physiological functions.

Micronutrients enable the body to produce enzymes, hormones and other

substances essential for proper growth and development. Although only needed in tiny
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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

Role in the Body

1. Fuel during high intensity exercise

2. Spares protein (to preserve muscle mass during exercisee)
3. Fuel for the Central Nervous System (your brain!)

Recommended Allowance

1. Sedentary Individuals: 40-50% of your total daily calories should be

carbohydrates
2. Exercises Regularly: 60% of your total daily calories should be carbohydrates
3. Athletes or persons involved in heavy training: 70% of your total daily calories
should be carbohydrates (3.5-4.5 grams of carbohydrate per pound of body
weight)

NOTE: 1 gram of carbohydrate = 4 Calories

Food Sources
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1. Grains (choose mostly whole grains for added benefits)

2. Dairy (choose low-fat or non-fat most often)
3. Fruit (choose whole fruits more often than fruit juices)

PROTEINS
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

Recommended Daily Allowance

1. Sedentary Individuals: 0.36 grams of protein per pound of body weight

2. Recreationally Active: 0.45-0.68 grams of protein per pound of body weight
3. Competitive Athlete: 0.54-0.82 grams of protein per pound of body weight
4. Teenage Athlete: 0.82-0.91 grams of protein per pound of body weight
5. Body Builder: 0.64-0.91 grams of protein per pound of body weight
6. When restricting Calories: 0364-0.91 grams of protein per pound of body weight
7. Maximum amount of protein the body can utilize: 0.91 grams of protein per
pound of body weight

NOTE: 1 gram of protein = 4 Calories

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

1. 20-35% of your total daily calories should come from fat.

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)

NOTE: 1 gram of fat = 9 Calories

Food Sources

1. Oils
2. Nuts
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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
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3. Animal proteins

Vitamin B6: Pyridoxine

Function

1. Helps the development of the nervous system

2. Involved in the production of blood
3. Helps break down protein and glucose to produce energy for the body

Food Sources

1. Potatoes
2. Chickpeas
3. Yeast
4. Nuts
5. Bulgur
6. Fish
7. Rice
8. Bananas

Vitamin B12: Cobalamine

Function

1. Promotes proper growth and development of the nervous system

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Food Sources

1. Fortified cereals
2. Nutritional yeast
3. Algae
4. Animal products

Vitamin C: Ascorbic Acid

Function

1. Helps form growth hormones

2. Needed to build strong gums, teeth, and bones
3. Antioxidant

Food Source

1. Citrus fruits
2. Cabbage
3. Berries
4. Peppers

Folic Acid

Function

1. Helps build DNA and protein

2. Helps maintain intestinal tract
3. Aids in bone growth
4. Prevents nervous system birth defects
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Food Sources

1. Dark green leafy vegetables

2. Yeast
3. Wheat germ

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

2. Prevents rickets
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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
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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

2. Helps nerves function
3. Important for heart rhythm

Food Sources
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1. Oranges
2. Bananas
3. Cereal
4. Potatoes
5. Dried beans

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

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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

Functions

1. Moistens tissues such as those in the mouth, eyes, and nose

2. Protects body organs and tissues
3. Helps prevent constipation
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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)

Direction: Identify and answer correctly the corresponding questions. Write

the letter of your choice in the space provided.

A – Carbohydrates

B – Proteins

C - Fats

B_1. Essential to growth and repair muscle and other body tissues.

C_2. Our main source of energy.

C_3. One source of energy storage unit.

C_4. Meats, beans, eggs and fish.

C_5. Pasta, bread, potatoes.

C_6. Butters, oils, avocadoes.

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A_7. Fruits and vegetables.

B_8. Basis of body structure.

C_9. Good in small amount.

B_10. Beef tallow.

Activity #2 (Macronutrients)

Essay: Explain briefly but substantially the following quotation. Be guided on

rubrics.

Rubrics

Areas of 4pts. 3pts 2pts 1pt.

Assessment
Ideas Presents ideas in an Presents ideas in a Ideas are too general Ideas are vague or
original manner consistent manner unclear
Organization Strong and organized Organized beg/mid/end Some organization; No organization; lack
beg/mid/end attempt at a beg/mid/end beg/mid/end
Understanding Writing shows strong Writing shows a clear Writing shows adequate Writing shows little
understanding understanding understanding understanding
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1.

Some of us think that having a good body structure is healthy but the truth is not. A healthy
body is useless if your mental, emotional and spiritual are not healthy. The healthy outside
starts first from the healthy mindset. If you have a positive thoughts about how you look, you
are going to feel good about yourself and happy with your appearance. A healthy mindset can
help one person to be healthy inside and outside. Remember that a healthy lifestyle is consist
of having a mental, social, physical, emotional and even environmental health.

2.
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In our generation, many teenagers are obsessed of having a sexy body and eating less for them
will help to achieve that. Eating less cannot help you to achieve a healthy body you want but
eat right can do. If you eat less, your body and immunity will surely weaken that caused of
having many illness. If you eat right, you will surely strengthen your body immunity. And it
doesn't mean that if you eat right, you will eat unhealthy foods, you eat right because your
body need a good nutrients from the foods you are eating like vegetable and fruits. So, in
dieting, you don't need to eat less just for you to have a sexy body, you just need to eat right to
achieve that perfectly.

Activity #3: (Micronutrients)

Direction: Identify the followings.

1. Vitamin: B
Type: Biotin
Function: Assist in carbohydrates and amino acids metabolism.

2. Vitamin: B
Type: Folate Acid
Source: It includes legumes, green leafy vegetables, orange juice, wheat germ
and liver.
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3. Vitamin: D
Type: Calcium
Function: It regulates blood calcium levels. Supports bone health.
4. Vitamin: K
Type: Zinc
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: B1
Type: Thiamin
Source: Leafy greens, potatoes, whole grains, nuts, seeds, legumes.
6. Vitamin: B6
Type: Carbohydrates
Function: Carries oxygen throughout the body, supports immune function and
participated in the development of the brain and nervous system.
7. Vitamin: K
Type: Calcium
Function: Blood clotting, and bone formation
Source: Leafy green vegetables.
8. Vitamin: C
Type: Ascorbic Acid
Function: Component of bone and teeth.
Source: Dairy foods, Chinese cabbage, kale, turnip greens
9. Vitamin: C
Type: Ascorbic Acid
Function: Iron absorption, anti-oxidant, immune system
Source: Fruits and vegetables
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10. Vitamin: B12

Type: Cobalamine
Function: Promotes proper growth and development of the nervous system

Activity #4 (Micronutrients)

Direction: Analyze the following questions and choose the correct answer.

1. What is the function of vitamin A? C

a. For energy
b. To help prevent anemia
c. Healthy eyesight, skin and immune system
2. What is the function of iron? A
a. To help prevent anemia by forming hemoglobin
b. For healthy eyesight
c. For normal functioning of the immune system
3. Which of the following is a non-dietary source of vitamin D? A

a. Sunlight b. Milk c. Green leafy vegetables

4. Which of the following vitamins helps the absorption of iron into the body? B

a. Vitamin D b. Vitamin C c. Folate

5. Why is folate important for pregnant women? A

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a. To help prevents neural defects

b. To help prevent morning sickness

c. To help prevent fatigue

6. Which of the following is a source of calcium? B

a. sardines b. oranges c. sunlight

7. Vitamin C is required for the health of which body system? C

a. Skeletal system b. Nervous system c. Immune system

8. Vitamin B1 and B12 both help to release energy from our foods, but which other
function does B12 have. C

a. Healthy eyesight b. Healthy skin c. Formation of red blood

cells

9. Which of the following is a good source of Vitamin B1? B

a. Citrus fruits b. Fortified breakfast cereals c. Mango

10.A deficiency in Vitamin D causes which of the following diseases in children? C

a. anemia b. Rickets c. Osteoporosis

Activity #5
Direction: Create a slogan portraying the essence of micro and macronutrients.
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Further Reading

Why is nutrition important?

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.
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Food that we eat acts as a fuel to the body & provide essential nutrients which further
act as:

 Energy-giving foods – Carbohydrates, Fats- Energy required constantly for the

voluntary & involuntary activities of the body.
 Body-building foods – Proteins, Minerals- Muscles, bones & organs are built
up and maintained by the protein supplied by the food. Minerals like iron,
phosphorous affect the formation of the blood – skeleton tissue (bones).
 Protective foods – Vitamins, Minerals – essential for safeguarding the body
against diseases.
 Regulatory foods – Water, Roughage- Water is required to regulate body
processes such as digestion, excretion, maintenance of the body temperature
and the electrolyte balance. Roughage helps normal body movements.

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