CASIA, MARIE ASHLEY E.

9/10/2021
BSN2 NGCM105

ASSESSMENT
Almost all foods are a mixture of nutrients. They contain different amounts of sugar, starch, fiber, fat,
protein, minerals, vitamins, and water.

A. Case Study
John is an 18-year-old boy. He has been playing soccer with his friends for several years and
would like to play soccer for his college team. However, he has observed that most of the players in the
team are heavier than he is, and he is concerned that he might not be able to make the team because of
his lighter weight. John has decided to make some changes to his diet in hopes that he will be more
likely to make the soccer team. But lately, John’s energy has been low—he often feels tired during class
and sometimes gets dizzy when he stands. He’s just not himself.

John’s sample diet for one day:

Breakfast: 3 plain pancakes (5” diameter each) with butter (2 T) and syrup (3 T),
5 medium slices of bacon,
2 cups orange juice
3 cups whole milk
Lunch : 1 medium beef with beans,
1 large, fast-food order - French fries (frozen, deep-fried)
1 cup whole milk
1medium apple
Dinner : 2 cups mixed green salad with ranch dressing (2 T),
2 hamburgers on a bun with mayonnaise and tomato,
2 bags of potato chips (Big Grab),
2 slices of chocolate cake,
2 cups whole milk (2 c)
Bedtime snack: peanut butter and jelly sandwich, chocolate shake (2 c)

B. Critical Thinking

Question #
1. What can you learn by looking at John’s diet?
 By looking at John’s diet, I can conclude that the food he consumes daily is not balance and
has lack of nutrition. First thing that I noticed is the lack of water in his diet plan. Water is
crucial in keeping the body hydrated. In his breakfast, he should be eating more food that is
rich in carbohydrates to give him enough energy for the entire day. During lunch, I noticed
that he consumes 1 large fast-food fries which I believe is unhealthy and inappropriate to be
 consuming on lunch. And for his dinner, I learn that he ate a lot of junk foods in this meal.
Lastly, his bedtime snack were consists of sweets that aren’t good for his body.
2. Why is this information important?
 It is important because in order to achieve your goal in either losing or gaining weight, you
should consider making an appropriate diet plan. With this kind of information, we would be
able to revise his diet plan so that he can make it to the soccer team. Also, changing his plan
would help him to have energy during class and prevent getting dizzy whenever he stands.
3. What might be some of the short- and long-term consequences for John if he does not change
his diet?
 For short-term consequences, he would still feel tired and dizzy all the time. He wouldn’t
have energy to make it through the day. For long-term consequences, he would continue to
get lighter and his goal in playing on the soccer team would be over.
4. As an athlete what nutrient is particularly important for John’s physical activity?
 As an athlete, John should consumer more carbohydrates, good fats, and proteins to give
him energy during the day. He should also take vitamins and minerals to build his cells which
are very important for an athlete because it turn their food into energy keeping their bones
healthy. Vitamins and minerals also affect how their body performs in activities. And most
importantly, he should drink lots of fluids especially water to keep him hydrated.

C. Practical Analysis
Question #
1. Think of some of the food types usually consumed in your family. What nutrients do these
foods have and what nutrient do you think they might lack?
 Fried chicken, rice, mixed-vegetables, and water. Chicken consists of proteins
while rice is rich in carbohydrates. Mixed-vegetables are rich in vitamins and
minerals and water for making fluids. I think that the nutrients we lack of are
fiber because fiber is usually found on fruits like pineapple, apple and more.
2. How does the body use nutrients? Give examples of foods for each type of nutrient-based
on your experience in a family setting.
 For the chicken which has proteins helps us build cells, make fluids, protect us
against infection and were also use for chemical processes and make energy.
For the rice which is a great example of carbohydrates give our body energy. For
the mixed-vegetables that are rich in vitamins and minerals help us build cells,
make fluids, protect against infection and use for chemical processes. And lastly
for the water, it creates more fluid in our body, help build cells and use for
chemical processes.

3. List some of the ways the body uses nutrients to produce energy. Which developmental age
group needs the most energy and why?

 Our body uses three main nutrients to help it function: These are
carbohydrates, proteins, and fats. These nutrients are digested into simpler
compounds. Carbohydrates are used to provide energy (glucose). Fat is broken
down into fatty acids and used for energy. Protein can also be used for energy,
but the first task is to help make hormones, muscles, and other proteins. The
age groups most in need of energy are infancy and early childhood. An infant
weighing 6 kg between 4 and 6 months needs approximately 82 calories/kg (490
 calories/day). The energy demand in the first few years is still high. Children
between 1 and 3 years old need approximately 83 calories/kg (990
calories/day).

4. Give one example of each of the different Dimensions of Health.

 Physical health- proper diet and exercise
 Emotional health- maintains a positive attitude or being optimistic all the time
 Mental health- take a break from things that causes you stress like watching a series
or movie
 Social health- get involved on things that interest you like joining organizations
 Spiritual health- contemplate the meaning of life for example meditating every
morning

D. Essay

1. Assess your Diet based on the Nutrition Guidelines for Filipinos and list a three - day menu
of your meal pattern.
Day Breakfast Snacks Lunch Dinner
1 Scrambled eggs Sliced bread Rice Pork Barbeque
Rice Chocolate Grilled chicken Pinakbet (mixed
Banana (nutella) Softdrink (coke) vegetable)
Coffee Water Water Ice Tea
Water

2 Fish
Grilled Chicken Cheeseburger Fried fish Rice
Rice Softdrinks (coke) Rice Steamed
Apple Water Water vegetables
Fruit Juice Apple juice

3 Tinolang Manok Apple slices Fried chicken

Rice Grapes Rice Ginisang Ampalaya
Water Orange Iced tea Rice
Milk Orange Juice
Water

2. Do you agree that family eating at the table contributes to good nutritional status?
 I agree, sitting together as a family can help you cope with the stresses and
problems of daily life. I believe that eating together with the family can help
increase the appetite. It also tends to promote smarter eating habits, through
this way it helps family members control their weight more easily. The purpose
of family dinners can vary from family to family. In a family, good table manners
may be the most important thing parents want to teach; otherwise, it may be
 communicating with each other, learning to listen, and learning to respect
others.

OPTIONAL ACTIVITY
Fill-out this chart.
Nutrients Importance to Health Foods Found In
Carbohydrates For energy  Breads
 Grains
 Fruits
Proteins To build cells  Meat
To make fluids  Seafood
For chemical processes  Legumes
For energy  Nuts
To protect against infection  Eggs
Vitamins For chemical processes  Orange
To build cells  Strawberries
To protect against infection  Lemon
Minerals To build cells  Broccoli
To make fluids  Brussels
For chemical processes  Red and green
peppers
Water For chemical processes  Tomato
For building cells  Peaches
To make fluids  Watermelon
 Coconut