Lesson

Getting Refreshed:
Your Food and You
1
What’s New

Activity 1: LET’S GO, LET’S GROW, LET’S GLOW

In previous years, you were taught about the three basic food groups. In
this activity, classify the foods into GO, GROW or GLOW.

Food Group Food Group

1. Corn GO 6. Malunggay GLOW
1. 2. Orange GLOW 1. 7. Banana GLOW
2. 3. Fish GROW 2. 8. Squash GLOW
3. 4. Egg GROW 9. Mango GLOW
4. 5. Rice GO 10.Milk GROW

What’s More?

Activity 2. WHAT I EAT TODAY

1. Recall what you have eaten in a given day. Keep a record of your food
intake. Classify it into go, grow or glow foods.

Meal, Snack or Go Grow Glow

Beverage
Breakfast RICE FRIED FISH BANANA

Morning Snack  JUNK FOODS

 SWEET
PRODUCTS
 COKE

Lunch RICE HOTDOG BANANA

NOODLES

Afternoon Snack FRENCH FRIES MILKTEA

HAMBURGER
 KEWK-KWEK
FISHBALL

Dinner RICE MALUNGGAY

SOUP

After Dinner CHIPS COFFEE

What I Have Learned

1. Summarize your learning about the importance of proper nutrition

and balanced diet.

Good nutrition is essential for a healthy body that can fight infections and function
properly, but many people avoid eating healthy for a variety of reasons, including a lack
of knowledge, a hectic schedule, and exhaustion. After all, it's easier to microwave a
meal or stop at a fast food restaurant than it is to prepare a healthy meal. Unfortunately,
poor nutrition can cause a plenty of problems including high blood pressure, obesity,
diabetes, poor sleep, and fatigue.
A well-balanced diet provides your body with the nutrients it requires to function
properly. The majority of your daily calories should come from fresh fruits and
vegetables, whole grains, legumes, nuts, and lean proteins to get the nutrition you need.
By substituting healthy foods for unhealthy foods, you can improve your health and
wellness by strengthening your bones and teeth, increasing your energy and mental
clarity, losing weight, sleeping better, and lowering your risk of high blood pressure and
diabetes.
Most people are aware that proper nutrition and physical activity can help them
maintain a healthy weight. However, the advantages of good nutrition extend beyond
weight loss. Reduces the risk of certain diseases such as heart disease, diabetes,
stroke, some cancers, and osteoporosis. Eating a healthy diet is all about feeling good,
having more energy, improving your health, and improving your mood. Good nutrition,
physical activity, and a healthy body weight are all important components of a person's
overall health and well-being.
 What I Can Do

1. As a student, what can you do to keep yourself healthy? How are you
going to introduce Pinggang Pinoy to your family?

As a student, all I can do is to keep myself healthy and by doing that I would
eat healthy foods like vegetables, root crops, fruits, and healthy beverages. I can
also keep my body healthy by physically exercising like hiking, running, walking, and
camping to regulate and exercise my muscles and joints in my body. So that I can
keep myself healthy, having a healthy balanced diet and proper nutrition is a must.
Eating proper foods that are not excessively sweet that are rich in fats and oils. I can
introduce my Pinggang Pinoy to my family in different ways of communication may it
be verbal or non-verbal, I can tell them directly or show them like cooking my healthy
specialty dish for them to know and see what my Pinggang Pinoy is all about.
 Lesson
Quenching Your Thirst
2
What’s New?

Activity 1: WATER PLEASE.

1. Observe the picture closely.

1. What can you say about picture? Describe it physically. Why is it

withered? What could have been done? Write your observation on the
blank provided.

The picture that is shown above is a picture of a withered flower plant. The
leaves themselves wrinkled and the stem became lanky where there are several factors
why plants withered and these common involving factors are lack of hydration and
sunlight. Aside from these common factors are possible factors that make a plant
withered, they can be in a wrong temperature, the size of the pot, not able to re-pot new
seedlings was mostly of its new seedlings are fighting for nutrients, and lastly is the
compatibility of the soil. To make this plant healthy, the most common way is to make it
hydrated as always by watering it everyday with a hefty amount of water. Then the last
step that could have been done is to put it directly in the sunlight at the right
temperature.

What’s More?

Activity 2. OMG!

1. Early in the morning, check the color of your urine and know your
hydration status based on the Hydration Status Chart above.
2. Continue observing and record the status after every urination. Are there
any changes in the color?
3. Use the table below for this activity.
 Time Hydration Status Intervention
Ex. Ex. Ex.
(5:00 A.M.) (Severely Dehydrated) (Drink one glass of
water)
Dehydrated Drinking two glass of
9:05 AM water

Dehydrated Drinking two glass of

2:35 PM water

Dehydrated Drinking one glass of

6:28 PM water

4. Describe how you feel about knowing your hydration status. You may also
include the whole family in this assessment. What lesson did you learn
from this activity? Write your observations below.

I am adamant to the fact that I am dehydrated all day long based on my hydration
status this day I thought that the color of the dehydrated status is normally hydrated but
sadly my assumptions were wrong even I drink one to two cups of water I am still
dehydrated. The lessons that I can learn is to keep yourself healthy and hydrated as
much as you because hydration is very important in our body as it cleanses the
impurities inside the body work provide boost and energy in our everyday life.

Activity 3. YOU ARE THE WATER OF MY LIFE

1. Write an essay about the importance of water to your life.

Water is an essential basic need of all living things here on earth may it be a
cellular organism, plants, animal, and human. Water is a life support meaning without
water, all living things will die. It has countless benefits to the life cycle like hydration and
nutrition. Drinking water everyday is a healthy habit other than drinking alcoholic
beverages, juices or soft drinks as it will cleanse most of the impurities and fats that
clogged along the blood pathways and organs in our body.
Water is also essentially needed in the medical field and aside from this field,
water is also important in scientific field as the water is a universal solvent that mostly
dissolves in many chemical properties. It is also used in experimentations, lab test,
inventions and discoveries. Water is very important in our daily life as it helps us in
sanitation like washing our hands dishes clothes or even cleaning our house that can
surely help us prevent diseases and illnesses. It is also important in doing physical
activities by quenching and replenishing our body.
 What I Have Learned

1. Summarize your learning about the importance of keeping hydrated.

How important is the water to your health?

Being hydrated is healthy because based on hydration status chart it was

classified as well hydrated, hydrated, dehydrated and severely dehydrated in which the
lesson itself is to encourage people to drink more water when you're dehydrated or
severely dehydrated because being dehydrated is prone to sickness and diseases like
heat stroke, kidney stone and urinal infection. Water is important in our health as it
regulates body temperature it lubricates tour joints and flushes body waste through
urine. It is essential because it helps our body to survive.

What I Can Do

1. As a student, what can you do to keep hydrated? How are you going
to impart to your family the knowledge you learned from this lesson?

As a student, it is my responsibility to keep my body hydrated in which to keep it

hydrated all day long I would try to improve my drinking habit everyday by always
drinking more cups of water after a meal I can also drink natural juices from oranges,
coconut water or watermelon if I can access to these fruits. I would like to impart my
knowledge to my family by telling or reminding them to drink more water to be hydrated
every day I would also like to share my knowledge on the benefits of water in the body
by telling them in the right place, and mood especially when having a meal.
Lesson

Sleep Tight, Wake Up Right

3
What’s New?

Activity 1: GOOD NIGHT

1. The picture shows different sleeping positions.

A B C

D E F

1. Which among the positions are you doing while asleep? Why?

Among the sleeping position that is shown in the picture is that the sleeping
position A,C,D and E are my usual sleeping position because I am a person who sleeps
in a different position and if I don't move my body parts in different places it makes me
uncomfortable where I cannot easily sleeps. I usually sleep in many different sleeping
positions because my bed is spacious and I am the only one in the bed without another
person sleeping beside me like my sister used to be I cannot sleep when laying upside
down because it can cause me uncomfortable breathing. I can easily sleep in many
different positions except for laying upside down because I'm not used to it and I hate it.

What’s More?

Activity 2. WHAT TIME IS IT?

1. For one week, observe your seep pattern.

2. Record the times you go to bed and wake up.
3. Use the table below for this activity.

Day Time of Going to Bed Time of Waking Up Number of Hours

Sunday 3:30 AM 7:20 AM 5 hours
Monday 4:45 AM 8:35 AM 7 hours
Tuesday 3:57 AM 7:50 AM 6 hours
Wednesday 5:25 AM 8:05 AM 4 hours
Thursday 2:45 AM 7:27 AM 6 hours
 Friday 4:38 AM 9:16 AM 6 hours
Saturday 5:15 AM 10:45 AM 7 hours

4. Describe your sleeping pattern. Are there any improvement? What lessons
did you learn from this activity? Write your observations below.

My sleeping pattern is unhealthy as you can see you on the table that in a span of a
week I always sleep early in the morning between 12:00 a.m. to 5:00 a.m. sometimes I
usually woke up in the afternoon or between 12:00 p.m. to 1 p.m. all I can say is that there
are no improvements in my sleeping pattern because I've been practicing this habit when I
was in Grade 8 but way back when I was still in junior high school it is much worse for I
usually feet between 4:30 to 5:00 a.m. and wake up 6:30 in the morning to go to school
where sometimes I don't usually sleep going to school and all of this is because of
compliance of school requirements, watching anime, Kdrama, and reading manga/webtoon.

I don't have any problems in sleeping like insomnia or having a sleeping disorder I
can sleep whenever I want and I'm accustomed to this habit but I'm not proud about it
because the symptoms will show when I’ll get older. Most of the times when I was still in
junior high school I usually experience sleep paralysis once, twice, or thrice every day in a
month and if you're wondering if there are demons in my sleeping paralysis they are always
watching me and they are hideous and scary to tell and to narrate it with other people is not
my cup of tea. I surely keep it to myself because I don't want them to be scared but this
change when I was a grade 10. Also my classmates, family, and relatives said that lack of
sleep and tired body is a trigger. The lesson that I’ve learned in this activity is the
importance of proper sleep where it gives us the ability to learn to focus and process
memory. It helps us in our daily activities to be active and energized for it also helps us in
our body regulate a good amount of white blood cells that help fight foreign bacteria and
viruses in the body that is why sleeping early can make you feel good and energize every
day.

Activity 3. #SWEET DREAMS

1. Write an essay about the importance of getting enough sleep.

Sleep is an essential function that allows your body and mind to recharge, allowing
you to wake up refreshed and alert. A good night's sleep also aids the body's ability to stay
healthy and avoid disease. The brain cannot function properly unless it receives adequate
sleep. Many of us are unaware of the significance of a good night's sleep in our lives. It is
critical to get enough sleep at night in order to avoid health problems that can disrupt our
entire lives. Let us delve a little deeper into the significance of sleep in our lives. It allows the
body to repair itself and be fit for the next day.
A good night's sleep can also help you avoid gaining too much weight, developing
heart disease, and suffering from a longer illness. We put ourselves at risk of mental health
disruptions as well as physical disorders and problems such as depression, anxiety, heart
attacks, obesity which leads to a variety of other issues, and even exhaustion, which can
ultimately disrupt one's life if we do not get enough sleep at night. Every day, we must get
enough sleep in order to look and feel fresh and healthy. Getting enough sleep is critical for
both our mental and physical health. We may become burnt out if we do not get enough
sleep, and we will be unable to carry out our lives as we should. Without this ability, life can
be painful and full of difficulties that can become complicated over time. As a result, we must
all take the initiative to sleep in our own lives. In our adult lives, we must all sleep for
approximately 8 hours. It could be an hour less or an hour more, but consider this: you need
to spend about one-third to one-fourth of your day recharging your batteries in order to be
ready for the rest of the day.

What I Have Learned?

Reflection:

1. Write a reflection on how nutrition, hydration and relaxation play vital roles
in your life especially when doing recreational activities with your loved
ones. Write your answer below.

Nutrition, hydration, and relaxation plays a vital role in our life especially in doing
recreational activities with ourselves and with our loved ones. Based on the past activities
that I've learned is that nutrition comes from different sources of food that we intake may it
be classified as glow, grow and go in which it encourages us that we should eat proper
servings based on the food pyramid as overtaking of food can cause obesity, and possible
infections like illness and diseases from the environment because of the lack of nutrition.
Nutrition is needed to start a day with energy as nutrition is full of vitamins that help boost
the human system in doing recreational activities. These nutritions is needed also for our
muscle, and joint movements in doing physical activities, it is also needed for good brain
memory, blood and heart circulation, and respiration. It also helps fight infectious diseases
as it helps boost our immune system. Nutrition is part of our daily lives the day we were born
and to be able to have proper nutrition we can enjoy many recreational activities that we can
do without stress and body pains.

Hydration and relaxation on the other hand are also vital in playing the role in our life,
we cannot leave without being hydrated. Hydration is one of the foundations of life and
drinking water everyday has its benefits especially in doing recreational activities that our
body is physically involved in like hiking, running, walking, trekking, orienteering, and
camping where it helps in quenching our thirst and it replenishes body stamina. Relaxation
is also very important in doing recreational activities with our loved ones because being able
to relax your muscle and body enable for you to recharge your stamina and energy. Our
body needs rest as it has its limitations and being not able to relax can make your body
weak as always, stresses you out, and makes you don't want to do recreational activities
because of the pain and lack of energy where this can cause also sickness and illnesses.
Relaxation makes our mind, body, and soul be at peace for us to work.
 5/14/21
G-12 STEM A2

CS-HOPE-4
OPTIMIZING ENERGY SYSTEM
(Nutrition Hydration and relaxation)
4th Quarter

Submitted by: Joanna R. Giga

Submitted to: Sir, Kevin Luzano