COURSE MODULE ON NSTP – CWTS 12 | MODULE 6: HEALTH CARE PROGRAM

COLEGIO DE SAN FRANCISCO JAVIER OF RIZAL, INCORPORATED

National Highway, East Poblacion, 7104 Rizal, Zamboanga del Norte

CBME, CTE, CIHM, CCS, and CSWDS

NSTP 12 (VIP-CWTS)
(Mid-Term Period)

“Small acts,
when multiplied
by millions of people,
can transform the world.”
________________________
- Howard Zinn

Module 6:
HEALTH CARE PROGRAM
- - - - - - - - - - - - - - - -

My Dear Student, please affix your name, course & year: _______________________________________

This module is intended for more than a week. Please write your answers on the provided spaces (below each activity) in
this module (you may use the back pages if necessary) and perform the activities in the following schedule:

1. Lesson 1 on Health Care Program: Activity, Analysis, and Application on April 12-13, 18-19, 2022;
2. Mid-Term Exam on Considering Family Planning and Birth Control on April 20 – 23, 2022;
3. Submit it online via Google classroom or in the office physically on or before April 25, 2022;
4. Compliance week (completion and submission of lacking outputs from Modules 4 to 6) for this subject only is on
April 25-30, 2022; and
5. Access/get the next module with attached hand-out (Module 7 on People-Centered Development Management
and Empowerment).

Please read, understand, and perform all of the provided activities responsibly and independently. For queries and
clarifications, you may reach me in your assigned GC. Please use your real name. Thank you and God bless.

ALEXANDER M. TELOS II

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COURSE MODULE ON NSTP – CWTS 12 | MODULE 6: HEALTH CARE PROGRAM

Instructor & Coordinator

Health Care Program

Lesson 1

Learning Outcomes: At the end of this lesson, the students must be able to:

Practice the ten ways to stay healthy at home with respective families;
Learn the principles and concepts on methods and application of family planning and birth control; and
Discuss and apply nutrition education in school and communities.

Activity | Health Care Plan at Home and in the Community

Read the handout, then illustrate and thoroughly explain below how you can practice the ten ways to stay healthy
at home with your family and in your community. Cite your concrete plans or steps and expound.

a. Immunize. Immunization is the best bargain in Health Care. When you

immunize, you prevent illness for your family and help
prevent epidemics in your community.
b. Keep moving. Fitness is essential to good health. Exercise makes a huge
difference both in how you and your family feel
and what illness you get.
c. Eat right. Eating a well-balanced, low-fat diet wholesome food will keep
your family energetic and free of many illness.
d. Control stress. Even with a hectic and hurried lifestyle, your family can
prevent stress from undermining their health.
e. Be smoke free. Smokers who quit gain tremendous health benefits to do
people who avoid second-hand smoke.
f. Avoid drugs and excessive alcohol. When you say “no” to drugs and limit
what you drink, you prevent accident and illness
and avoid a lot of problem for yourself and your family.
g. Put safety first. Safety at home, safety at work, safety at play, safety
driving, firearm safety, and safe sex will all keep you
and your family healthy.
h. Pursue healthy pleasures. Take a nap, relax during meals, play with kids,
care for a pet-they all can add to maintaining
good health.
i. Think well of yourself. A good self-image is the foundation of good health.
j. Promote peace. Peace on earth begins at home. Seek nonviolent ways of
resolving conflicts at home, at school, at work,
and in your community.

To be able to practice these ways of staying healthy, one should always bare
in mind that each way is for the goodness of his or her well-being and that
following them will not deliver him or her to danger but greatness and
development.

Analysis | Family Planning and Birth Control

Read the handout and concisely discuss and explain the significance of family planning and birth control to:
a. Your Self as a Student

As a student who does engage to such sexual activities, I see no problem with birth control but if ever time
comes with that I know I will be screwed up with my parents. For myself, I’ll probably use contraceptives

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COURSE MODULE ON NSTP – CWTS 12 | MODULE 6: HEALTH CARE PROGRAM

because I don’t want to be pregnant at an early age. Yet, the best cure for such dilemma is to avoid doing
sexual activities because there’s a right time for that.
b. Your Family
My parents are old already but they have successfully produced 7 angels in their lives. We are 7 siblings and I
think they haven’t used any birth control maybe aside from withdrawal and unsuccessful bond of egg cells and
sperms. Now, they are oldies so I think they’ re not doing the sex thing anymore.
c. Your Community
In our community, every health unit highly encourage people to use contraceptives like condoms if they
engage in sexual activities. Aside that it prevents unexpected pregnancy, it also prevents people from obtaining
possible viruses that is released only through sexual intercourse.

Application | Promoting Nutrition Education

Accordingly, poor nutrition is the most common cause of health problems. Hence, a person needs proper nutrition
to stay healthy. And comparative to the Seven Simple Guidelines for Eating Well by USDA in 1990, create and
promote your own guidelines for eating well in your family and community. Discuss/explain each below.

There are many ways a community can support healthy eating such as:
community gardens.
harvesting programs.
healthy food pantries.
affordable cooking and food preparation classes.
healthy eating policies for community spaces and events.
grocery stores or markets accessible by walking or public
transportation.
Through these varied ways the community will be able to share,
empower, provide, and eat healthy foods and products that is out of their
own efforts and sharing means. We should always bare in mind that eating
and living healthily is so important and we should not take for granted the
moments we’ve spent here on earth doing the things out of the border.

Mid-Term Exam | Considering Family Planning and Birth Control

Situation/Directions:
• Parents have varied reasons for wanting to limit or not to limit the size of their family. For some parents, having
a small number of children is enough, but others want more.
✔ How about you? Do you plan to get married and have children in the future? When that time comes,
will you consider family planning and birth control?
• To help you decide and answer the questions above, you are directed to conduct a short interview with:
a) Two families with a small number of children and respectfully ask them;
1. Did you have family planning and use birth control at the start of your marriage?
● Yes
2. What are the advantages of having a small number of children? Are there any disadvantages?
● The advantage of having small number of children is that your budgeting will be a lot convenient, lesser
expenses and lesser number of people to feed. Also, you can actually give time to their concerns and get
warm interaction with them a lot more since they are just small. One disadvantage is that it is really
fragile and delicate.
b) Two families with a big number of children and respectfully ask them;
1. Did you not consider family planning and birth control in your marriage?
● No, we have considered it but it sometimes gets out of control.
2. What are the advantages of having a big number of children? Are there any disadvantages?
● It’s more of a big deal. Lots of concerns and sometimes you get out of budget since there are
many you need to give financial support and other means, that’s the disadvantage. However, a big
family is fun and when someone’s in need, everyone would help to easily solve the problem.
• Conduct the interview just near your home and please observe the minimum health protocols.
• You may translate the questions to our vernacular (bisaya) and be always tactful so not to offend them.
• Summarize and scrutinize their responses and write them below. You may or you may not affix their names.

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COURSE MODULE ON NSTP – CWTS 12 | MODULE 6: HEALTH CARE PROGRAM

• And then give your own decision – answer to the questions (with check mark) for you above. Cite your concrete
plans. Discuss and expound them. Use the back page of this page if the space below is not enough for your
answer.

HEALTH CARE PROGRAM (by: Lee, Sergio J.)

A. Health Care at Home and in the Community

1. There are ten (10) ways to stay healthy at home with your family
a. Immunize. Immunization is the best bargain in Health Care. When you immunize, you prevent illness for your family and help
prevent epidemics in your community.
b. Keep moving. Fitness is essential to good health. Exercise makes a huge difference both in how you and your family feel
and what illness you get.
c. Eat right. Eating a well-balanced, low-fat diet wholesome food will keep your family energetic and free of many illness.
d. Control stress. Even with a hectic and hurried lifestyle, your family can prevent stress from undermining their health.
e. Be smoke free. Smokers who quit gain tremendous health benefits to do people who avoid second-hand smoke.
f. Avoid drugs and excessive alcohol. When you say “no” to drugs and limit what you drink, you prevent accident and illness
and avoid a lot of problem for yourself and your family.
g. Put safety first. Safety at home, safety at work, safety at play, safety driving, firearm safety, and safe sex will all keep you
and your family healthy.
h. Pursue healthy pleasures. Take a nap, relax during meals, play with kids, care for a pet-they all can add to maintaining
good health.
i. Think well of yourself. A good self-image is the foundation of good health.
j. Promote peace. Peace on earth begins at home. Seek nonviolent ways of resolving conflicts at home, at school, at work,
and in your community.
2. Vital Signs
▪ With a few tools an eye for observation, you can help detect and monitor health problems in your family. A normal body
temperature ranges from 97.6ºF to 36.9 – 37.2ºC and for most people it is 98.6ᵒF or 37.5ᵒC. Minor changes in temperature
are due to the time of day and other factors. Whenever a person feels hot or cold to your touch, it is a good idea to measure
and record the person’s temperature.
▪ There are four ways to take a body temperature: Orally (in the mouth); Rectally (in the anus); Axillary (under the armpit); and
Using an electronic oral or ear thermometer or temperature strip.
a. Oral temperatures are recommended for adults and children ages six years and older.
▪ Clean the thermometer with soapy water or rubbing alcohol.
▪ Hold it firmly at the end opposite the bulb and shake the mercury down to 95ºF or 35ºC or lower.
▪ Make sure nothing hot or cold has recently been drunk.
▪ Place the bulb of the thermometer under the tongue and close the lips around it. Do not bite it. Breathe through the nose
and do not talk.
▪ Wait three to five minutes.
▪ Read the thermometer temperature reading and record.
b. Rectal temperatures are recommended for children younger than six years or anyone who cannot hold the thermometer in
the mouth. Use only a rectal thermometer for this procedure.
▪ Clean the thermometer and shake it down to lower temperature.
▪ Put Vaseline or other lubricant on the bulb.
▪ Hold the thermometer one inch from bulb and gently insert it into the rectum no more than one inch. Do not let go. Hold it
right at the anus so that it cannot slip in further.
▪ Wait for three minutes.

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Note: Rectal temperatures are 0.5º to 1º higher than oral temperature.

c. Axillary temperatures are less accurate and about 1º lower than oral.
▪ Use either an oral or rectal thermometer. Shake it down below 95º F/35ºC.
▪ Place the thermometer in the armpit and have the child cross his arm across the chest and hold his opposite upper arm.
▪ Wait for five minutes. Read and record the temperature.
d. Electronic thermometers are convenient and easy to use. They are quite accurate but some are expensive. Temperature
strips are convenient but should only be used to measure axillary (armpit temperature).
3. Taking a Pulse Rate
▪ The pulse is the rate at which a person’s heart is beating. As the heart forces blood through the body, a throbbing can be felt
in the arteries whenever they come close to the skin surface. The pulse can be taken at the wrist, neck, or upper arm.
▪ Certain illness can cause the pulse to increase, so it is helpful to know your resting pulse when you are well. The pulse rate
raises about 10 beats per minute for every degree of fever.
a. Count the pulse after the person has been sitting or resting quietly for 5 to 10 minutes.
b. Place two fingers gently against the wrist; don’t use your thumb.
c. If it is hard to feel the pulse in the wrist, locate the carotid artery in the neck, just too either side of the windpipe. Press
gently.
d. Count the beat for 39 seconds, and then double the result for beats per minute.
4. Counting Respiratory Rate
▪ Respiratory rate refers to how many breaths you take in a minute. The best time to count is when the person is resting,
perhaps after taking the pulse while your fingers are still on their wrist. The person’s breathing is likely to change if they know
you are counting it. Respiration rate increases with fever and some illness.
a. Count the rise and fall of the chest for one full minute.
b. Notice whether there is any sucking in beneath the ribs or any apparent wheezing which is a sign of difficult breathing.
5. Measuring Blood Pressure
▪ Blood pressure is the force of the arteries. The pressure when the heart beats is called the systolic pressure (the first number
in blood pressure reading). The pressure between the beats, when the heart is at rest is called diastolic pressure. Any blood
pressure below 140/90 is considered normal for adults over 18. Blood pressure is measured by a stethoscope and a blood
pressure cuff (sphygmomanometer). Electronic blood pressure cuffs are also available, which do not require a stethoscope or
good hearing.
B. Family Planning and Birth Control
▪ Family planning is having the number of children you want, when you want them. Different parents have reasons for wanting to
limit the size of their family. Some young parents may decide to delay having any children until they have worked and saved
enough so that they can afford to care for them well. Some parents may decide that a small number of children is enough, but
others may want more. Others may want to space their children, so their mother will be healthier. There are several methods to
prevent women from becoming pregnant for as long as she wishes. There are methods of birth control or contraceptive.
▪ Choosing a Method of Birth Control: Difference in effectiveness, safety, convenience, availability, and cost should be
considered in choosing the methods of birth control to be used. Husbands and wives should decide together and share the
responsibility for the method that they are going to adopt.
1. Birth Control Pills (Oral Contraceptives)
▪ The ‘pill’ is one of the most effective methods for avoiding pregnancy. This should be given by health workers, midwives, or
other trained persons. The pills usually come in packets of 21 or 28 tablets. They are less expensive depending on the
brand of pills.
▪ How to take the pills-packet of 21: Take the first pill on the fifth day from the beginning of your period as day 1. Then
take the pill every day until the packet is finished (21 days). This way, you will take the pills for 3 weeks out of each
month, then go 1 week without taking any. Normally, the menstrual period will come during the week when the pill is not
taken. Even if the period does not come, start the new packet 7 days after finishing the last one.
▪ Side Effects: Some women get a little morning sickness, swelling of the breasts, or other signs of pregnancy when they
first start taking the pill. This is due to the hormones that enter the woman’s body. The most serious problems are related
to blood clot in the heart, lungs, or brain. Health-related side effects of taking the pill are rare.
2. Other Methods of Birth Control
a. The Condom (also called “prophylactic,” rubber or sheath) is a narrow rubber or latex bag that the man wears on his penis
while having sex. Usually it works to prevent pregnancy. It also helps prevent spreading of venereal diseases, but it is not a
complete safeguard.
b. The Diaphragm is a shallow cup made of soft rubber that the woman wears in her vagina while having sexual intercourse.
It should be left inside for at least 6 hours afterwards. It should be used together with a contraceptive cream or jelly. Check
the diaphragm regularly fore holes and get a new one each year. This is not an expensive method.
c. The Contraceptive Foam comes in a tube or can. The woman puts it into her vagina with a special applicator.
d. The Intrauterine Device (IUD) is a plastic (or something metal) object that a specially-trained health worker or midwife
places inside the womb. The IUD prevents pregnancy while it is in the womb. It can cause pain, discomfort, and some
serious problems. This is the simplest and most economical method.
e. Withdrawal or Pulling Out (Coitus Interruptus) is a method in which the man pulls his penis out of the woman before the
sperm comes out. This is disturbing to the couple and does not always work, because some sperm often leaks out ahead
of time, which can cause pregnancy.
3. Method for Those Who Never Want To Have More Children

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▪ Injections. There are special injections to prevent pregnancy, and depo-provera is one. An injection is usually given every
three months to a woman. Side effects and precautions are similar to those of birth control pills.
4. Home Methods for Preventing Pregnancy
a. The Sponge Method: This method is not harmful and it sometimes works. You will need a sponge and either vinegar,
lemons or salt. Either a sea sponge or an artificial sponge will work.
▪ Mix 2 tablespoons of vinegar with 5% acidity of water or 1 spoon of water; Wet the sponge with one of these liquids;
Push the wet sponge deep into the vagina an hour before having sex; and Put back the sponge for at least 6 hours after
having sex. Then take it out.
b. Breast Feeding: While a woman is breast feeding her baby, she is less likely to become pregnant-especially when breast
milk is the only food her baby receives. The chance of her becoming pregnant is much greater after 4 to 6 months, when
the baby begins to get other foods.
5. Methods That Do Not Work Very Well
a. The Rhythm (Calendar) Method: This method is not very sure to prevent pregnancy, but it has the advantage of not
costing anything. This method is effective to women with regular menstrual cycle or regular period which comes more or
less once every 28 days. Usually, women have a chance of becoming pregnant only during 8 days of her monthly cycle,
her “fertile days.” These 8 days come midway between her periods beginning 10 days after the first day of the menstrual
bleeding. To avoid getting pregnant, a woman should not have sex during these 8 days. During the rest of the month, she
is not likely to get pregnant. Women should mark on a calendar the 8 days she is not to have sex.
▪ For example: Suppose a woman period begins on the 5 th day of May, as shown in the calendar. The 8 fertile days start
on the eleventh day after the day of menstruation. During these 8 “fertile days” women should not have sexual relations.
May

Sun Mon Tues Wed Thu Fri Sat

1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30 31

▪ Legend: Put the asterisk mark on day 5, when the period begins. Then count ten (10) days from day 5. Starting with
the tenth day, shade the 8 days (see the above illustration).
b. The Mucus Method: This is a variation of the rhythm method that is being encouraged by some religious groups. It works
fairly well to some people. It is not considered to be very effective but it costs nothing to practice it every day. During her
period, the woman should examine the mucus from her vagina. The woman should take a little mucus out of her vagina
with clean finger and try to make it stretch between her thumb and forefinger.
▪ When the mucus is sticky like paste, not slippery or slimy, the woman cannot become pregnant and can continue to
have sexual relations.
▪ When the mucus begins to get slippery or slimy, like raw egg white, or if it stretches between her fingers, she may
become pregnant if she has sexual relations. Thus she should not have sex when the mucus is slippery or stretches.
C. Nutrition Education
▪ Nutrition is defined as all the interactions between food and a living organism. It involves physiological and biochemical process,
and a myriad of psychological, social, economic, and technological factors.
▪ A nutrient is a substance in food that is used by the body for normal growth, reproduction, and maintenance of health. Nutrients
are the basic materials from which the body is constructed and which it is fueled and regulated.
▪ Deciding which foods are the most beneficial to eat is a challenge. An individual requires close to 50 specific substances that
must be taken into the body and in sufficient quantities to meet the body’s need.
▪ These materials are the nutrients. The nutrients are grouped into six classes: water, carbohydrates, lipids (fats), proteins,
vitamins, and minerals.
1. Foods our Bodies Need to Stay Healthy
a. Body-Building Foods or Proteins: Proteins are building foods. They are necessary for proper growth and for maintaining
the brain, the muscles, and other parts of the body healthy.
▪ Foods high in protein: Meat, Chicken, Eggs, Fish, Sea Food, Soy Beans, Cheese
▪ Foods with some protein: Beans, Nuts, Lentils, Peas, Cereals, Dark Green Leafy Vegetables, Cereals
b. Energy Foods or Carbohydrates: Sugar and Starch
▪ Starches: Maiz (Corn), Noodles, Sweet Potatoes, Yam, Banana, Cereals, Potatoes, Squash, Cassava, Taro (Gabi)
▪ Sugars: Sugar, Honey, Raw Sugar, Molasses, Fruit, Ripe Banana, Milk
c. Energy Storage Foods: Fats and Oils
▪ Foods high in fat: Cooking Oil, Salad Oil, Butter, Margarine, Lard, Bacon, Meat Fat
▪ Foods with some fat: Peanut, Sesame, Soy Bean, Coconut, Nuts, Avocado, Milk
d. Protective Foods are rich in vitamins and minerals. Foods rich in vitamins are protective foods. They help our bodies work
properly. Minerals are needed for making blood, bones, and teeth healthy.

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▪ Food rich in vitamins and minerals: Meat, Chicken, Eggs, Vegetables, Cereals, Fish (fish liver oil for vitamin A),
Cheese, Milk, Fruits, Sea Weeds (for iodine)
2. Seven Simple Guidelines for Eating Well (USDA, 1990). These guidelines can be equally effective to all.
a. Eat a variety of foods, include a daily selection of: Whole-grain and enriched bread, cereals and grain products;
Vegetables; Fruits; Milk, cheese, and yogurt; and Meat, poultry, fish, eggs, dried beans, peas, and tofu.
b. Maintain a healthy weight.
c. Choose a diet low in fat, saturated fat, and cholesterol. A high-fat diet increases the risk of heart disease & some concerns.
d. Eat plenty of vegetables, fruits, and grain products. Complex carbohydrates and fruits pack the most nutrient per calorie.
e. Use sugar only in moderation. Sugar has little, if any vitamins, minerals or fibers.
f. Use salt and sodium only in moderation. Sodium increases blood pressure.
g. If you drink alcohol do it in moderation. Alcohol is high in calories, and has no nutrients.
3. Sickness caused by not eating well
▪ Good food is needed for a person to grow well, work hard, and stay healthy. Many common sicknesses come from not
eating enough of the foods the body needs.
▪ To eat right means to eat enough, but it also means to eat a balance of the different foods the body needs. To be healthy, a
person needs to eat enough foods from each of the food groups just described.
▪ A person, who is weak or sick because he does not eat the right foods, or does not eat enough, is said to be poorly
nourished or malnutrition.
▪ Poor nutrition is the most common cause of health problems:
▪ In children: Failure of a child to grow or gain weight normally; Slowness in walking, talking, or thinking; Swollen bellies,
thin arms and legs; Sadness, lack of energy; Swelling of feet, face, and hands; Thinning or loss of hair, or less color or
shine; and Dryness of eyes, blindness.
▪ In anyone: Weakness and tiredness; Loss of appetite; Anemia; Sores in the corners of the mouth; and “Burning” or
numbness of the feet.
4. Eating Well: A Basic Plan. Eat a variety of foods every day. Eat more from the breads and cereals, and fruit and vegetable
groups than from the other groups.
a. Breads, Cereals, and Starches: Contrary to popular belief, bread, potatoes, rice, and pasta are not fattening. These
starchy foods are actually good for you; Starches are carbohydrates, which have less than half the calories per gram as
fat. Unprocessed starches (whole grains, vegetables) also contain large amounts of vitamins, minerals, fiber and water;
and Starchy foods are fattening only when fat has been added to them. To keep a healthy diet, try nonfat yogurt or salsa
on baked potatoes and use fresh vegetable and tomato sauces on pasta.
b. Fruits and Vegetables:
▪ Fresh fruits and vegetables are good for you. They provide vitamins, minerals, and fiber and are naturally low in fat.
Many fruits and vegetables contain a lot of vitamins A (beta carotene) and C, especially oranges and other citrus fruits,
broccoli, sweet potatoes, winter squash, carrots, spinach, and other leafy greens. As a result, a diet that includes a lot of
fruits and vegetables helps protect you against heart disease and cancer.
▪ Fruits and vegetables are most nutritious when eaten fresh and raw or lightly cooked. When you cook vegetables, steam
and microwave them to retain more vitamins.
c. Fiber has no vitamins and minerals, yet it is important to keeping a good health. There are two types of fiber. Insoluble
fiber in whole-grain products provides bulk for your diet. Together with fluids, fiber stimulates the colon to keep waste
moving out of the bowels. Without fiber, waste moves slowly, increasing your risk for constipation, colon and bowel cancer,
and diverticulosis. Soluble fiber found in fruit, beans, peas, and other legumes, and oats helps lower cholesterol, reducing
your risk of heart disease. The fiber in legumes can also help regulate blood glucose and cholesterol levels. If your bowel
movement is soft and easy to pass, you probably have high fiber consumption. If they are hard and difficult to pass, more
fiber and water intake can help.
▪ To increase fiber in your diet: Eat at least five servings of fruits and vegetables a day. Eat fruits with edible skins and
seeds: berries, apples, and pineapples. Eat more of stems of kangkong and camote tops; Switch to whole-grain and
whole-wheat breads, pasta, and cereals. Wheat flour simply means white flour, from which the fiber has been removed;
Eat more cooked dried beans, peas, and lentils; and Popcorn is a good high-fiber snack. However, avoid it if served with
added oil, butter, and salt.
d. Water: One easy way to improve your diet is to drink more water. Active people need two quarts of water a day. People
who exercise regularly need even more water. If you drink other fluids, you can get by with less, but plain water is best.
e. Sugar comes from a vegetable (sugar beets or sugar cane) which tastes good. It is relatively cheap, fat-free, and is even a
carbohydrate. From a health point of view, the biggest problem with sugar is that it is stripped of all vitamins, minerals, and
fiber during the refining process. What is left are crystals of pure sugar with high calories. In moderation, sugar does little
harm. However, if too much of your calories come from sugar, you will either gain weight or not get enough of the other
nutrients you need. Sugar also contributes to cavities.
▪ Be aware of hidden sugars in flavored, canned & other processed foods. Check the label for words that end in “ose,” like
dextrose, fructose, sucrose, lactose, & maltose, which are forms of sugar. Corn syrup is another common form of sugar.
▪ Limit foods that list sugar among the first few ingredients.
▪ Look for breakfast cereals that have six grams or less of added sugar per serving.
▪ You can reduce the sugar in home-made baked goods by up to one-half without affecting the texture of food.
▪ Eat sweet piece of fruit instead of a sugar dessert.
▪ All sugars are basically alike. Honey and brown or raw sugar have no advantage over other sugars.

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f. Fats in Foods: Fat, butter, lard, cream, oil margarine, mayonnaise, and grease in foods account for 37 percent of the
calories in the average diet. Fat has more than twice as many calories per gram as carbohydrates or protein. How much fat
is too much? The Dietary Guidelines recommend that less than 30 percent of total calories come from fat. Changing from a
diet that contains 37 percent of fat to one that contains 30 percent fat may slow the development of heart disease, reduce
cancer risk, and improve your overall diet. Based on your heart disease risks, you may wish to set goal for how much fat to
include in your diet. A nutritionist can help you with a menu plan to meet your goal.
▪ 15 Simple Ways to Reduce Fat
When eating meat:
1. Eat more poultry and fish. Choose lean cuts of meats.
2. Remove all visible fat before or after cooking.
3. Broil or bake instead of frying.
4. Reduce serving sizes to two or three ounces and don’t take second servings.
5. Replace some meat with cooked dry beans and grains.
6. Use skim or 1% milk.
7. Choose low-fat, skim milk cheese.
8. Substitute low-fat or nonfat cottage cheese and yogurt for cream and sour cream.
When cooking:
9. Steam vegetables, sauté with one teaspoon of oil or less, or cook with wine or defatted broth.
10.Use non-stick pans or add oil to a preheated pan. Less oil goes further this way.
11.Flavor vegetables with herbs and spices instead of butter and sauces, or try Butter Buds or Molly McButter.
12.Experiment using less oil than is called for recipes. You may need to increase other liquids.
13.Avoid crackers, chips, cookies, and margarine made with hydrogenated oil, coconut oil, or cocoa butter.
In general:
14.Eat plenty of carbohydrates to fill you up (fruits, vegetables, grains, breads, pasta, etc.).
15.Let salads go naked and modestly dressed with lemon juice, or use fat-free dressings and mayonnaise.

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