Physical Education I

GED0004
Module 6
Nutrition
Learning Objective
At the end of the module, students must be able to:
1. Understand the importance of nutrition in our daily life.
2. Differentiate the group of nutrients.
3. Apply and integrate nutrition in the succeeding fitness
class modules and P.E. courses.
 Detailed Topics Covered:
I. Importance of nutrients
II. Groups of nutrients
a. Carbohydrates
b. Protein
c. Fats
d. Vitamins and Minerals
III. Definition of diet
IV. Portion control
Importance of Good Nutrition
Good nutrition enhances your quality of life and helps you prevent disease. It provides you
with the calories and nutrients your body needs for maximum energy and wellness.

NUTRITION: THE PROCESS BY WHICH THE BODY TAKES IN

AND USES FOOD.

NUTRIENTS: SUBSTANCES IN FOODS THAT YOUR BODY

NEEDS TO GROW, TO REPAIR, AND TO PROVIDE ENERGY.

CALORIES: UNITS OF HEAT THAT MEASURE THE ENERGY

USED BY THE BODY AND ENERGY SUPPLIED TO THE BODY
BY FOODS.
Nutrients
GROUPS OF NUTRIENTS:

• Carbohydrates

• Proteins

• Fats

• Vitamins and Minerals

Carbohydrate
For carbohydrate-dense foods –
like grains, starches, or fruits – use
a cupped hand to determine your
serving size.
Complex carbohydrates are starches. Examples include:
• whole grains
• seeds
• legumes

- Fiber is an indigestible complex

carbohydrate that helps move waste
through the digestive system.

Simple carbohydrates: are sugars. Examples include:

• glucose
• fructose
• lactose.
Functions of Carbohydrates
• Body’s preferred source of energy.

• Body converts all carbohydrates to

glucose, a simple sugar.

• Glucose is not used right away and it

is stored as glycogen.

• Too many carbohydrates will cause

the body to store the excess as fat.
Proteins
Proteins are nutrients that help build and maintain body cells
and tissues.

Proteins are classified into two

groups: complete and incomplete.
Complete proteins contain
amounts of all nine essential amino
acids.

SOURCES INCLUDE:

*Fish, meat, poultry, eggs,

milk, cheese, yogurt, and many
soybean products.

Incomplete proteins lack one or

more essential amino acids.

SOURCES INCLUDE:

*Beans, peas, nuts, and

whole grains.
Protein functions
Proteins have many functions:

• Help make new cells.

• Help make and repair tissues.

• Help make enzymes, hormones,

and antibodies.

• Provide energy.
Fats
Fats are types of lipids, a fatty
substance that do not dissolve in water.

The building blocks of fats are called

fatty acids
Fats
Fatty Acids are classified as two types

Saturated:

• Animal fats and tropical oils

• High intake is associated with an

increased risk of heart disease

Unsaturated:

• Vegetable fats

• Associated with a reduced risk of

heart disease
Functions of Fats
• Fatty acids that the body needs, but
is unable to make are called
essential fatty acids

• Transport vitamins A, D, E, and K

• Sources of linoleic acid- essential

fatty acid that is needed for growth
and healthy skin

• High intake of saturated fats is

linked to increased cholesterol
production

• Excess cholesterol can lead to an

increased risk of heart disease
Vitamins and Minerals
Vitamins help regulate many vital body processes that
include:

1. Digestion
2. Absorption
3. Metabolism
4. Circulation
Vitamins and Minerals
• Water-soluble vitamins
• Fat-soluble vitamins
Water-Soluble Vitamins – dissolve in water and pass easily into the
blood during digestion. The body does not store these so they need to
be replenished regularly. Includes vitamins C, B1 ,B2, Niacin, B6,
Folic acid, and B12.

Fat-Soluble Vitamins - are absorbed, stored, and transported in fat. Your

body stores these vitamins in your fatty tissue, liver, and kidneys. Excess
buildup can be toxic. These include vitamins A, D, E, and K.

Minerals - are substances that the body cannot manufacture but are needed
for forming healthy bones and teeth and regulating many vital body processes.

Importance of Minerals
-Calcium –Phosphorus –Magnesium –Iron
What is Diet?
● The practice of eating
food in a regulated and
supervised fashion to
decrease, maintain, or
increase body weight.
Reminder
• It costs 3500 calories to gain one pound. That means, in
order to gain one pound a week, you have to consume
500 extra calories every day.

• Every pound (lb.) is equivalent to 1.5 – 2 grams of

protein.

• Every meal, eat foods that contain protein.

Practical Tips on Proper
Nutrition
Portion Control
• Pinggang Pinoy serves as visual tool to help
Filipinos adopt healthy eating habits at meal times
by delivering effective dietary and healthy lifestyle
messages.
Portion Control Tips
The Calorie counting guide:

Palm determines your protein portions.

Fist determines your veggie portions.
Cupped hand determines your carb portions.
Thumb determines your fat portions
Protein
• Foods like meat, fish, eggs,
dairy, or beans. Use palm
sized serving.
Protein
For men the recommend is two
palm-sized portions with each
meal
Protein
For women the recommended is
one palm-sized portion with
each meal.
Vegetable
For veggies like broccoli,
spinach, salad, carrots,
etc. Use a fist-sized
serving.
Vegetable
For men the
recommend 2
fist-sized portions of
vegetables with each
meal.
Vegetable
For women the recommend
is 1 fist-sized portion of
vegetables with each meal.
Carbohydrate
For men the recommend is 2
cupped-hand sized portions of
carbohydrates with most meals.
Carbohydrate
For women the recommend
is 1 cupped-hand sized
portion of carbohydrates with
most meals.
Fat
For fat-dense foods – like
oils, butters, nut butters,
nuts/seeds – use your
entire thumb to determine
your serving size.
Fat
For men the recommend is 2
thumb-sized portions of fats
with most meals.
Fat
Women the recommend is 1
thumb-sized portion of fats with
most meals.
• Andrews, R., & St. Pierre, B. (2019, October 25). Forget calorie counting: Try this calorie control guide for men and women. Retrieved
June 22, 2020, from https://www.precisionnutrition.com/calorie-control-guide
• Bartlett, R. (2014). Introduction to sports biomechanics: Analysing human movement patterns. Milton Park, Abingdon, Oxon: Routledge.
• Gumaru, M. (n.d). Pinggang Pinoy. Retrieved June 22, 2020, from https://www.fnri.dost.gov.ph/index.php/116-pinggang-pinoy

• Philippine Dietary Reference Intakes. (2015). doi:https://www.fnri.dost.gov.ph/index.php/tools-and-standard/philippine-dietary-reference-

intakes- pdri