Etle1o1 Module Finals

Module 9.
FOODS AND APPLIED NUTRITION

Competencies QUIRINO STATE UNIVERSITY
At the end of this module, the learners should be able to:
1. describe a balanced diet
MADDELA
2. identify CAMPUS
the different nutrients needed by the body
Maddela, 3404 Quirino
3. practice eating a balanced diet to maintain good health
COLLEGE
4. discussOF the
TEACHER EDUCATION
importance of proper nutrition to one’s health
Discussion Introduction
Have you heard of the following

expressions? – “You are what you eat”, “I eat to
live”, “I live to eat”.
No matter where you see yourself in these
expressions, there’s one important truth that
you should realize: The food you take into your
body is used to make your body function.
Whichever way you eat, be it big or in small
amounts, it’s good to know what it does for you.
NUTRITION, FOOD AND HEALTH
Nutrition is the study of nutrients in food, how the body uses them,
and the relationship between diet, health and disease (Newman, T., 2020).
Nutrition is about eating a healthy and balanced diet.
Food is any substance that sustains life. When ingested, it nourishes
the body by providing heat and energy, building and repairing tissues and
regulating body processes.
Health is the complete fitness of the body, soundness of mind and
wholesomeness of emotions, which make possible the highest quality of
living and service.
To an ordinary person, health means freedom from disease or physical
pain.
Nutrition, health and food are closely related to each other. To have
optimum health, one must observe good nutrition which can be attained
by eating nutritious food.
As you grow fast, you need proper nourishment to sustain your
growth. Therefore, you need to eat foods that possess the following
qualities:
1. They are nutritious. They contain essential nutrients needed by
your body.
2. They have satiety value. This means that foods must satisfy your
appetite and give feeling of fullness.
3. They are palatable. The flavor, aroma,
color and texture of foods satisfy your
taste.
4. They are prepared with utmost care
considering sanitary conditions and
aesthetical value.
5. They are free from toxic agents. Foods
do not contain substances harmful to
health.
6. They offer variety and planned within
the budget of the family.
Characteristics of a Healthy Individual

1. Has bright eyes and clear vision
2. Has soft and unblemished complexion
3. Has shiny hair
4. Has pinkish gums, moist lips and lesion-free tongue
5. Has good posture and graceful movements
6. Has the right height and weight appropriate to age and sex
7. Eliminates waste regularly
8. Is active and alert
VISION 9. Is free from sickness, physical and mental MISSION abnormality
The leading center for academic and technological Develop competent and morally upright professionals and generate
10.Is not under
excellence and prime catalyst for a progressive and
undue fatigue and emotional stress
appropriate knowledge and technologies to meet the needs of Quirino
sustainable Quirino Province and11.Is attractive
Southern Cagayan in appearanceProvince and Southern Cagayan Valley.
Valley. 12.Has a positive outlook in life
“Molding Minds, Shaping Future”
To see growing children playing actively and performing well in school
really brightens up one’s day. So with men and women working
P a g e | 72 enthusiastically. But this is just one side of the coin. If a big percent of
QUIRINO STATE UNIVERSITY
MADDELA CAMPUS
COLLEGE OF TEACHER EDUCATION
Module 10. MEAL PLANNING

Competencies At the end of this module, the learners should be able to:
1. discuss the principles of meal planning
2. discuss the guidelines in buying, selecting and preparing food
3. prepare a market list
4. plan a meal according to family’s budget
5. conserve food nutrients by proper storage and preparation
6. prepare and serve a simple and nutritious food for the family
applying the methods of cooking
7. store and preserve food based on standards
Running a household is time-consuming. There’s always more to do,

more to clean or another meal to make. One of the best ways to be more
efficient around the house is meal planning. Meal planning is the
process of making a decision after thinking in advance the selection,
preparation and service of meals. In short, it is making a plan of meals
with adequate nutrition for every member of the family within the
available resources.
PRINCIPLES OF MEAL PLANNING
According to Ndungi, F. (2020), household meals should be planned

based on six principles: adequacy, balance, calorie (energy control),
nutrient density, moderation and variety.
1. Adequacy principle. This is about planning meals that should

provide enough energy and all the other nutrients required to meet
the needs of healthy people. To achieve adequate meals in the
households, choose a variety of foods from each major food group to
ensure intake of adequate amounts of the essential nutrients needed
by the body.
2. Balance. It entails providing foods of a number of types in similar

proportions. For example, use some meat or meat alternatives for
iron, some milk or milk products for calcium and save some space
for other foods. This ensures one does not over-consume some foods
at the expense of the others.
3. Calorie (energy control). This principle involves management of

food energy intake. The key to controlling energy intake is to select
foods of high nutrient density and less of energy-dense foods like
fried foods. Low energy density foods include fruits, vegetables and
any food that incorporates a lot of water during cooking like steamed
and boiled foods.
4. Nutrient density. This is a measure of the nutrients a food provides

relative to the energy it offers. To understand the principle, it is
important to note that part of the secret to eating well without
overeating is to select foods that deliver the most nutrients for the
least energy.
Nutrient density is assessed by comparing the vitamin and
mineral content of a food with the amount of calories it provides.
VISION MISSION
excellence and prime catalyst for a progressive and appropriate knowledge and technologies to meet the needs of Quirino
sustainable Quirino Province and Southern Cagayan Province and Southern Cagayan Valley.
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The more nutrients and fewer calories, the higher the nutrient
density. Nutrient-dense foods include fruits and vegetables as
well as whole grains, legumes, nuts and seeds.
Spinach, cabbage, collard greens, berries and cherries, whole
grain cereals, beans, chickpeas, lentils, peanuts, chia seeds,
macadamia nuts, almonds and flaxseed, among others will make
your meal nutrient-dense.
Less nutrient-dense foods include candies, carbonated, alcoholic
and sport drinks, baked products like cakes, pastries and
doughnuts, instant food products as well as processed meats. These
foods should be consumed in moderation.
5. Moderation. It is majorly applied to fats and sugars. Foods rich in

fat and sugar have relatively few nutrients. They promote weight
gain when eaten in excess.
A person practicing moderation should eat foods rich in fat and
sugars occasionally. Generally, the principle of moderation involves
providing enough but not too much of a dietary constituent. The
goal should be to moderate rather than to eliminate intake of some
foods.
6. Variety. People should vary their choices of food within each class
from day to day. This makes meals more interesting and helps to
ensure our diets contain sufficient nutrients.
Variety is important, for at least three reasons:

a. Different foods in the same group contain different nutrients.
b. No food is guaranteed entirely free of constituents that, in
excess, could be harmful, for example, different fruits and
vegetables contain different phytochemicals.
c. As the saying goes, variety is the spice of life. Variety means
choosing a number of different foods in any given food group
rather than eating the same food daily.
MEAL PATTERN, MEAL, COURSE AND MENU DEFINED
Four important terms must be well understood in the principles of

meal planning. These are meal pattern, meal, menu, and course.
Meal pattern is the correct format in writing menu. It represents the
order of serving meals. A menu is a list of dishes to be served in a meal.
A meal refers to the portion of food prepared, served, or taken at one of
the regular times for eating. A part of a meal served at one time is
referred to as a course.
We have three important meals of the day: breakfast, lunch and
supper. Breakfast is the heaviest meal. It is complete which means that
all the courses are included. This is so because all the day’s works are
usually done in the morning. But this is not always the case as most of
the time, schoolchildren and teenagers like you as well as working
adults skip breakfast because they are always in a hurry to go to school
or to their workplace. The lunch, most often than not, is not eaten at
home. Students and workers take it in their canteens. Since food served
here are costly, diners eat in limited amount. Supper, in general view, is
the most enjoyed meal. Almost all family members are present in the
dining table sharing their experiences in school and work as they eat
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the sumptuous meal prepared by their homemaker.
Meal Pattern Description

Appetizer The first course served to stimulate the
appetite. Examples are soups, fresh
fruits, and vegetable salads.
Main dish The second course served consisting of
protein dish such as meat, poultry, fish
and vegetable dish.
Cereals The next course served which may be rice
or bread.
Beverage The last course consisting of fruit juices,
coffee, milk, chocolate or tea.
FACTORS AFFECTING MEAL PLANNING
When planning meals for the family, the following factors should be
taken into consideration:
1. Nutritional Adequacy. This is the most important factor, which

means that the nutritional requirements of all the family members
are fulfilled. For example, you know a growing child needs more
protein, a pregnant or lactating woman needs calcium, etc. while
planning meals, include food items from various food groups, that
is, energy-giving foods, body-building foods, and protective and
regulating foods.
2. Age. People normally eat according to their age. You must have
observed in your family that the diet of various members of different
age groups differ in quantity. A newborn baby drinks only milk, a
small child’s meal is also of very small quantity, an adolescent eats
still more in amount and variety of foods. Similarly, you must have
seen your grandfather eating less food and that they prefer soft and
easy to digest foods.
3. Sex. Sex is another factor which determines the dietary intake. The
dietary requirement of adolescent and adult males are more than
their female counterparts.
4. Physical Activity. The kind of work a person does affects the kind
and amount of food they need to take. A labourer not only eats more
quantity but needs more energy because he is engaged in hard
work. His body uses up more energy while performing his work. So,
if you have to plan for such a person, include more energy-giving
foods in the diet.
5. Economic Considerations. Money available to the family to be

spent of food is another major factor. Foods like milk, cheese, meat,
fruits, nuts, etc. are expensive. However, alternative sources like
toned milk, seasonal fruits and vegetables are less costly and at the
same time nutritious. Therefore, plan a balanced diet to suit every
budget.
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6. Time, Energy and Skill Considerations. While planning meals,

consider the resources like time, energy and skill available to the
family. Simplify dishes by cooking a simple but nutritious dish. Time
can also be saved by serving uncooked fruits and vegetables.
7. Seasonal Availability. The off season foods are expensive and less
nutritious, while those in season are fresh, nutritious, tasty and
cheap. Hence, while planning, seasonal foods should be used.
8. Religion, Region, Cultural Patterns, Traditions and Customs.

Meals should be planned appropriately according to religion and
family culture.
9. Variety in Color and Texture. An appealing meal includes foods

that have contrasting colors, textures, flavors and temperatures. The
section of fruits and vegetables can be especially important in
adding color to a meal. The textures of solid foods range from soft to
crunchy, and meals should include foods that vary in chewiness.
Most meals include at least one hot food and one cold food. Serve
also foods that differ in flavor – food with a strong flavor should be
served with weaker-flavored ones.
10. Likes and Dislikes of Individuals. The food you serve should cater
the likes and dislikes of the individual family members. Change the
form of some particularly nutritious food item, instead of omitting
them completely.
11. Satiety Value. Satiety is the feeling of fullness after eating. Select
foods which provide satiety value as it affects the working capacity
and efficiency of a person.
Meal Plan Sample:
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IMPORTANCE OF MEAL PLANNING
Meal planning is important for meeting the nutritional requirements

of the family members. It helps us to decide what to eat each day and in
each meal. We can call it our “daily food guide.”
Meal planning helps us to:
 Fulfill the nutritional requirements of the family members
 Make the food economical
 Cater to the food preferences of family members
 Save energy, time and money
 Reduce food waste
 Reduce stress
 Reduce risk of making poor food choices
FOOD PURCHASING AND SELECTION
After planning a meal, the next step is to purchase food items

needed for the meal preparation. Thus, we ask ourselves these
questions: What to buy? How to buy? Where to buy?
To be able to answer these questions, it is helpful that you prepare a

market list. Market list is a list of food items to be bought.
To make a market list, you must:

1. Determine the money a hand.
2. Make a list of the ingredients needed in preparing/cooking dishes.
3. Check your cabinet and refrigerator for food items available.
4. Complete your list by including the quantity of food to be bought
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and its cost.

5. Compute for the total cost. Make necessary adjustment if the cost
is bigger than the food budget.
Below is a sample market list
Quantity Food Description Amount

1 kg. Bangus 160.00
1 kg. Chicken wings 160.00
1 kg. Pork chop 190.00
½ kg. Potato 30.00
¼ kg. Carrots 15.00
1 kg. Tomatoes 20.00
¼ kg. Calamansi 10.00
¼ kg. Garlic 30.00
½ kg. Onions 40.00
1 pack Refined salt 10.00
TOTAL 665.00
Have you heard your mother scolding your house helper for buying
fish that smelled awful? Or perhaps you have experienced yourself being
reprimanded for bringing home pork instead of beef. To avoid getting
into this unpleasant situation again, it is a must that you master the art
and skill of food selection.
The table below will help us select some important food items we
usually need.
Food Item Characteristic
Vegetables Tomatoes Smooth skin, rich red color
Potatoes Firm; free from blemishes on peelings
Onion Bulbs are firm; free from molds
Eggplant Rich deep purple color; firm and heavy
Beans Pods are fir; bright green color
Leafy Greens Healthy color with no blemishes; not
wilted or dried
Fruits Citrus fruits Thin skinned and shiny; heavy in
weight
Bananas Yellow or green
Ripe mangoes Golden yellow peeling; firm and free
from black spots
Meat Beef Bright red color; smooth and firm
texture
Poultry (chicken White to yellowish; heavy and firm
and duck)
Pork Lighter color than beef; firm to the
touch
Fish Fin fish Firm flesh; bright bulging eyes; red gills;
shiny skin
Shellfish Shows sign of life like leg movement
FOOD PREPARATION
A healthy diet isn’t simply determined by the food we eat. The way
in which these foods are prepared and cooked can have a significant
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effect on their nutritional values. The vitamins in fruits and vegetables

in particular, are easily destroyed during storage, preparation and
cooking.
To ensure freshness, buy little and often, and store vegetables in a

cool dark place, ideally for no more than 3 days. Always eat food as soon
as you can after it is cooked, keeping food warm results in some vitamin
loss. Remember that some cooking methods are healthier than others.
Frying usually add on calories in the form of fats.
Proper Food Handling
As we all know bacteria grow rapidly in foods not properly handled.

The first source of bacteria are our hands, so keep our hands clean.
Tips for Hygienic Handling:

 Wash vegetables thoroughly before paring, peeling and cooking.
 Meat should be washed before keeping them in freezers.
 Chicken must be washed with salt to remove slime.
 Remove all internal organs and gills of fish before refrigeration.
 Keep meat in packages good for one cooking so as not to spoil the
meat.
METHODS OF COOKING
1. Baking. This involves applying a dry convection heat to your food in

an enclosed environment. The dry heat involved in the baking
process makes the outside of the food go brown, and keeps the
moisture locked in. Baking is regularly used for cooking pastries,
bread and desserts.
2. Boiling. Boiling is heating of foods in water, which has temperature

of about 212˚F or 100˚C. It is a common method of cooking
vegetables. The vegetables are boiled in a saucepan over a burner.
Boiling vegetables in large quantities can destroy up to 70% of their
vitamin C content. To preserve the vitamins, add vegetables to a
small amount of boiling water and cook for the shortest possible
time, until they are just tender but still retaining some “bite”. To
retain some of the water-soluble vitamins which dissolve in the
liquid, use the vegetable water to make gravy, stock or soup.
3. Braising. The food is sautéed or seared first, then simmered in

liquid for a long period of time until tender. This method is applied
to a larger food item such as poultry legs.
4. Broiling. Broiling is mainly to cook meats, but a few kinds of

vegetables and fruits are sometimes broiled. The food is placed on a
rack directly below or above a continuous source of heat.
Meat can be broiled in an oven by placing it in a broiler pan. A
shallow pan with a rack inside. The pan lies 3 to 5 inches under the
gas flames or electric heating unit. In barbecuing or grilling, a form
of broiling, the meat is cooked on a grill over hot coals. In pan
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broiling, the meat is cooked in a lightly greased skillet over a burner.

The fat that melts from the meat is poured out of the pan as it
accumulates. In all these methods of broiling, the meat must be
turned to cook both sides.
5. Frying. This means cooking your food in fat. Frying is one of the
quickest ways to cook food, with temperatures typically reaching
between 175 - 225˚C.
Variations of Frying:
a. Deep-frying, where the food is completely immersed in hot
cooking oil.
b. Stir-frying, where you fry the food very quickly on a high heat
in an oiled pan.
c. Pan-frying, where food is cooked in a frying pan with oil.
d. Sautéing, where the food is browned on one side and then the
other with a small quantity of fat or oil.
6. Poaching. This involves a small amount of hot liquid, ideally at a

temperature between 160 and 180˚F. The cooking liquid is normally
water, but broth, stock, milk or juice can also be used. Common
foods cooked by poaching include fish, eggs and fruits.
7. Roasting. Roasting is a healthy way of cooking meat and poultry. It

is almost the same as baking but the word roasting is used to
describe the baking of certain kinds of meat. For example, a chicken
is roasted, but a ham is baked. In baking and roasting, the meat is
placed on a rack in a shallow pan and usually cooked uncovered in
an oven. The temperature usually ranges from 300˚F to 325˚F.
8. Steaming. This means cooking food in water vapour over boiling

water. This cooking method uses a steamer, which consists of a
vessel with a perforated bottom placed on top of another containing
water. Steam rises as the water boils, cooking the food in the
perforated vessel above.
9. Stewing. The food is

sautéed or seared first, and
then cooked in liquid. This
cooking method uses
smaller ingredients such
as chopped meats or
vegetables. Stewing is a
long and slow cooking
method but ideal for
tenderizing tougher cuts of
meat.
The Healthiest Cooking

Methods
Having home-cooked is
always considered healthy over
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outside junk food, but you cannot really be sure of the food you cook at
home is healthy. It all depends on the way you cook. It is necessary to
retain the nutrients of the veggies or fruits while you cook them.
According to the Indianspot.com, (2020) the healthiest cooking
methods are steaming, grilling, microwaving (baking), stir-frying,
poaching, and not cooking the food at all.
STORAGE AND FOOD PRESERVATION
All foods will eventually spoil, it can never be prevented. The two
main causes of spoilage are pests and microorganisms. Therefore,
proper storage and proper food preservation must be observed to avoid
pest and microorganisms from attacking the food thereby slowing down
its decay or spoilage.
Food preservation is the term used to describe any process used to

slow the normal decay of food.
The three basic objectives of storage and food preservation are:

1. To ensure that nutrients are not lost
2. To prevent spoilage
3. To prevent wastage
Methods of Food Preservation
1. Canning – foods sealed in airtight containers are heated to destroy

microorganisms that may cause spoilage.
2. Curing – involves the addition of such ingredients as salt, spices,
sugar, sodium nitrate, and sodium nitrite to food. Curing is widely
used in the production of ham, pork, corned beef and some other
meats.
3. Refrigeration – keeps food fresh at temperatures above 0˚C. Storage
at or near that temperature stops the growth and activity of most
microorganisms that cause food spoilage. However, the temperature
in a refrigerator cause the microorganisms to sleep and become
inactive; they are not destroyed. Foods should therefore be stored for
a few days only, and should be cooked or used as soon as they are
removed.
4. Drying – uses heat to remove moisture from food. Once food dries to
the point where most of its water is gone, microorganisms cannot
grow and cause food to spoil.
5. Freeze Drying – the process of sublimation wherein solid turns to
vapor without first becoming a liquid, is the basis of freeze-drying.
Unlike drying, freeze-drying does not cause shrinkage of the food
product as the water is removed. It also retains the original flavor,
texture, and nutrients better than drying. Examples of freeze-dried
foods are instant coffee, dried soup mixes, mushrooms, and
shrimps.
Other methods: pasteurization, fermentation, fumigation, and many

others.
Enrichment Module 10. Activity 1.
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Activities Instructions: Do the following.

1. Make an ideal menu pattern for breakfast, lunch and supper.
Breakfast Lunch Supper
2. Prepare a market list for the planned menus in number 1.

Quantity Food Description Amount
TOTAL
3. Volunteer to be the cook for the day. With your parent’s
assistance, prepare and serve your planned menus for the family.
Attach documentations on this page.
4. P e r f o r m a
and documentations on this page.

Rubric in nos. 1 & 2
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Criteria Description Grade between 0 – 10

Nutritive Listed menus are balanced and
Value nutritious.
Economy Menus are delicious but are of low
cost or economical.
Variety Provided a variety of foods for the
different meal time.
Total Score /30
Rubrics in nos. 3 & 4

Criteria Exemplary Satisfactory Developing Beginning
(5 pts) ( 4 pts) (3 pts) (1 pt)
Compliance Task is done Task is done Task is done Task is done
(x5) with with high with with
outstanding quality; meets acceptable unacceptabl
quality; work expectation. quality; does e quality;
exceeds not meet objective was
expectation. expectation. not met.
Documentation Documentation Documentation Documentation There is no
(x5) is complete, is complete, is incomplete, documentati
supports the supports the and does not on attached.
given task and given task, but support the
located in is not given task.
the designated located in the
section. designated
section.
Comprehension Module 10. Quiz 1.

Check Instructions: Fill in the blanks with the correct answer.
1. ____________________ shows the correct order of serving meals.

2. ____________________ is a list of dishes to be served in a meal.
3. The first course served is known as ___________________.
4. ____________________ is the process of arriving at decisions after
thinking in advance the selection, preparation and service of meals.
5. The last course consisting of fruit juices, coffee, tea and milk is the
____________________.
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Module 10. Quiz 2.

Instructions: Match the items that go together by connecting them with a
line.
Column A Column B
1 Fish A. Firm bulbs
2 Beans B. Legs are intact
3 Onions C. Bright red flesh
4 Beef D. Clear eyes
5 Crabs E. Bright green color
Module 10. Quiz 3.

Instructions: Identify the food preservation method applied in each item.
___________________1. Sardines
___________________2. Burong isda
___________________3. Fiesta ham
___________________4. Daing na pusit
___________________5. Instant coffee
References Sutaros, C. and Simpliciano, J. (2007). Technology and Livelihood Education I.

Quezon City: St. Bernadette Publishing Inc.
The Six Principles of Planning a Meal. Retrieved August 16, 2020 from
https://nation.africa/kenya/business/seeds-of-gold/the-six-principles-of-
planning-a-meal-281192
Meal Planning and Daily Food Guide. Retrieved August 16, 2020 from
https://homehubstudy.com/meal-planning-for-daily-food-guide/Healthy Food
Menu For A Week Filipino. Retrieved August 16, 2020 from
https://thetiaratransformations.blogspot.com/2019/01/healthy-food-menu-for-
week-filipino.html
Studential: Methods of Cooking. Retrieved August 16, 2020 from
https://www.studential.com/university/student-cooking/cooking-methods
The Indian Spot: The Healthiest Cooking Methods. Retrieved August 16, 2020
from https://theindianspot.com/the-healthiest-cooking-methods/
Module 11. BASIC CLOTHING

Competencies At the end of his module, the learners should be able to:
1. identify the basic hand stitches
2. classify sewing tools according to use
3. take body measurements correctly and accurately
4. apply the principles in laying out and pinning patterns
5. cut the fabric correctly
Clothing is a complex but fascinating part of everyone’s life. Clothings

are mainly used to cover our bodies, make us look more elegant and also
to express a lot about an individual’s status, personality and occupation.
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THE BASICS OF SEWING
Sewing is the process of attaching pieces of fabric together with a

needle and thread. Many people enjoy sewing their own clothes and such
household articles as bedspreads, pillows, curtains, and slipcovers.
Clothing and other items sewn at home may cost less, wear better, and
have more individuality than ready-made products. Sewing also plays a
vital role in the clothing, home furnishings and other industries.
Sewers have a wide choice of fabrics, including cotton, linen, silk,
wool, which are made from plant and animal fibers. Other fabrics consist
of manufactured fibers, sometimes called synthesis. They include
polyester, nylon and rayon.
People in Western Europe and central Asia began to sew using bone
needles more than 17,000 years ago. Most sewing was done by hand until
the 1800’s. In 1846, an American inventor named Elias Howe patented
the first practical sewing machine. Sewing machines have been greatly
improved through the years, and most sewing today is done by machine.
Kinds of Stitches
Many kinds of stitches can be used in sewing. The kind used depends
on whether the sewing is done by hand or by machine.
Machine Stitches
Machine stitches include
straight, zigzag, and
decorative stitches. Straight
stitches are used for basting
and gathering and for sewing
seams. Zigzag stitches may
be used for finishing raw
edges, making buttonholes,
or attaching elastic to a
garment. Machines that
make decorative stitches
have special attachments,
dials, or levers that set the
machine for these stitches.
Hand Stitches
1. Running Stitch. The running is the most basic hand stitch. It is
made with small, straight, even stitches. The sewer simply slips the
needle over and under through the fabric. It is used for gathering,
the process of pulling a piece of fabric together into small folds.
These folds, called gathers, add fullness to necklines, sleeves, and
waistlines.
2. Basting Stitch. The basting stitch is a temporary stitch that holds
two or more pieces of fabric together. It is made in the same way as
the running stitch but the sewer takes slightly longer stitches.
Basting stitches may be even or uneven and serve as guide for
permanent machine stitching.
3. Slip Stitch. The slipstitch provides an invisible finish when
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permanently attaching flaps, linings, and pockets to a garment. It is

used on folded edges because the lengths of thread can be concealed
within the folds. It is made by slipping the needle through the fold
and taking a tiny stitch in the fabric underneath. The finished stitch
is invisible.
4. Overcast Stitch. The overcast stitch is a slanted, evenly spaced
stitch used on the raw or cut edged of a seam. Overcasting prevents
the edges from fraying.
5. Catch Stitch. The catch stitch is a flexible stitch used to hold layers
of fabric together. This stitch s made by taking a small stitch from
right to left in the upper layer of fabric, and then a stitch in the layer
underneath. This is often used to secure hems in stretchy knit
fabrics.
6. Backstitch. It is made up of small, durable stitches. The back stitch
is perfect for creating seams that can resist pulls or strains and for
mending seams as well.
Sewing the Item

Cotton, wool and other fabrics made from natural fibers are sewn with
mercerized cotton thread. Mercerizing is a chemical treatment that
increases the luster and strength of fabric. Silk thread is used to sew silk
fabrics. Synthetic fabrics require a synthetic thread or a combination
synthetic-and-cotton thread.
The sewing process may include making darts, seams, fastenings,

linings, and hems.
Darts. Darts are short, tapered folds that give a garment its shape.
These are placed at the shoulders, elbow, waistline and bustline of a
garment. To make a dart, the fabric is folded with right sides together
along the center of the marked dart, and pinned. The dart is then basted
and stitched from the wide end toward the point.
Seams. Seams are formed by sewing the right sides of two fabric
pieces together. Seams are usually sewn 1.6 centimeters from the edge
with a straight machine stitch. The edges of seams should be finished to
prevent fraying. The sewer may cut the edges with a pinking scissors or
overcast the edges by hand or machine.
Fastenings. Fastenings include buttons, snaps, and hook and eyes.
Buttons are attached to a garment with a small stitches.
Buttonholes are made by hand with a buttonhole stitch or y a
machine with a zigzag stitch. Bound buttonholes are made with small
folded strips of fabric. These strips are stitched to form “lips” around the
opening.
Zippers are usually applied by the slot and centered method. The
opening is basted closed and the seam open. The zipper is basted face
down over the seam on the inside. The sewer machine stitches around the
zipper and then removes the basting stitches.
Snaps or hooks and eyes are used for neck and waistline openings or
control the fit of the garment. They are hand-sewn to the inside of the
garment.
Facings. Facings finish off a garment’s raw opening edges. Self-
facings are extensions of the garment that form a fold at the opening
edges. Shaped facings are separate pieces of the fabric that are sewn
along the edge and turned to the inside of the garment.
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Linings. Linings cover the inner surface of a garment. Lining pieces

are stitched together and then hand-sewn to the inside of the garment.
Hems. Hems finish off the bottom edges of garments and sleeves. Hem
depths vary with the garment style and fabric weight. The bottom edge of
the garment or sleeve is turned to the inside and sewn in place by hand or
machine. Depending on the fabrics, the sewer may use the hemming
stitch, the blind stitch, the slipstitch, or the catch stitch to finish the
bottom edges.
TOOLS USED IN SEWING

In order to come up with good, fashionable clothes and other sewing
products, it is necessary that one is equipped with the needed sewing
tools and equipment and have mastered how to use them proficiently.
Tools are classified into four: measuring tools, marking tools, cutting
tools and sewing tools.
Measuring Tools
1. Ruler – It is used for measuring and marking straight lines and
comes in various lengths: 6, 12, 19, 36 and 48 inches. Most rulers
are made with two units on=f measurement, the inch and
centimeter. Rulers can be made of plastic, wood, or metal.
2. Gauge – It is used for measuring short distances.
3. L-square – It is used in making perpendicular lines and in making
corners square.
4. Tape Measure – It is a 60-inch long measuring tool used for taking
body measurements. Measurement comes in centimeter and inch.
It has a metal tip where measurement starts.
Marking Tools
1. Tailor’s Chalk – it is the most commonly used marking tool for it
costs less than the other tools. It must be used lightly on the fabric
so it will not be very difficult to remove its marks on the fabric.
2. Dressmaker’s Tracing Paper – It looks like an art paper only that
one of its sides is made of wax. It comes in different colors and is
used with the tracing wheel to transfer marks to the cloth.
3. Tracing Wheel – It is a tool with a saw-tooth blade. It looks like a
pizza slicer, only it is much smaller in size.
Cutting Tools
1. Seam Ripper – It is used for taking out seams and for slashing
stitches. It must be used with care to prevent the fabric from being
cut or damaged.
2. Scissors – they are used for trimming, cutting threads and clipping
seams. They are smaller and lighter than the shears.
3. Shears – They are usually 7-8 inch long scissors with bent handles
used for cutting fabrics.
4. Pinking Shears – They leave a zigzag edge cut that is why they are
used for finishing hem edges and seams. The zigzag cut prevents
the cloth from raveling.
Sewing Tools
1. Sewing Box – It is used as a utility box where all the other sewing
tools like pins, needle, thread, etc. are kept.
2. Needles – They come in different sizes. They are pointed, smooth,
well-polished and have different eye sizes. Small needles are used
on light and fine materials while the big ones are for thick, heavy
and rough materials.
3. Thimble – It is placed on the middle finger to protect it from being
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pricked by the needle while sewing. It can be made of plastic or

metal material.
4. Pins – Like needles, they are sharp, pointed and well-polished.
Instead of an eye, pins have heads because they are used for
keeping cloth and pattern paper in place while sewing and cutting.
5. Pin Cushion – It is where the pins and needles are kept in place. It
comes in different shape and color and is cotton-stuffed.
6. Emery Bag – It is a cloth stuffed with fine earthenware or sand. It
is used for sharpening pins and needles and removing their rust.
THE SEWING MACHINE

The sewing machine is an equipment used for making straight or
zigzag stitches. It is either run by electricity or through the treadle.
TAKING BODY MEASUREMENTS
Correct body measurement is the key to a well-fitting clothes. It is

important that body measurements are taken accurately.
There are two ways of taking body measurement. These are
horizontally and vertically. Horizontal measurements are taken across a
parallel to the ground while vertical measurements are taken
perpendicular to the ground.
To make a polo shirt, the following are the body measurements
needed.
Under Horizontal Measurement

1. Shoulder – It is measured from one shoulder end passing to the
nape to the other shoulder end.
2. Breast – This measurement is taken by putting the tape measure
around the breast passing under the left arm then under the right
arm.
3. Neck – It is measured by putting the tape measure around the
neck.
4. Waistline – It is measured around the narrowest part of the waist,
just above the navel.
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5. Sleeve width – This is taken around the fullest part of the arm.
Under Vertical Measurements

1. Armhole – It is taken from the shoulder to the armpit and back to
the shoulder.
2. Sleeve length – It is taken from the shoulder end to the desired
length.
3. Shirt length – It is measured from the nape down to the desired
length.
To make a sleeveless and collarless shirt, only the following body

measurements are necessary: (1) shoulder; (2) breast; (3) neck; (4) waist;
(5) armhole; and (6) shirt length.
Always remember, one must stand straight and must not wear thick
or heavy clothes while measurement is being taken for accuracy.
PATTERNS, FABRIC SELECTION, AND PREPARATION
When ready-to-wear (RTW) clothes conquered the market for clothes

wear, pattern companies printed their pattern. Pattern manufacturers did
a great deal in making sewing easy. Dart lines, center lines, cutting lines
and all the necessary construction details are made visible on the pattern.
Directions and explanations are usually in English. Patterns are simplified
for easy understanding.
Selecting Patterns to Fit

Decide on your own pattern size. Buy pattern by your measurements
and not by the ready-to-wear clothes size you wear for they are not sized
as patterns are.
In choosing the standard pattern size, you must consider the
measurement of your neck, breast, waist and sleeve. You may not find the
pattern that has your exact measurement. In this case, you may choose
the size closest to yours and make the necessary alterations.
Fabric Selection
A lot of fabrics may be used for clothing. Here are some of them with
their respective characteristics.
1. Acetate – absorbs enough moisture so it is comfortable to wear. It
is light, glossy and durable.
2. Acrylic – is light, soft and wrinkle-resistant. It is warm to the body.
3. Cotton – is a soft, smooth and absorbent material which is
comfortable to wear. It wrinkles easily.
4. Linen – has lustrous and smooth surface. It is strong especially
when wet.
5. Nylon – is extremely strong and elastic. It dries easily.
6. Polyester – is a material that does not easily wrinkle and dries
quickly.
7. Rayon – is smooth and absorbent. It launders well and is cool to
wear.
8. Silk – has a glossy, soft and smooth surface. It is fairly warm to the
body. It is easy to care for because it resists wrinkles.
9. Wool – is another absorbent material that is warm, elastic and
crease resistant.
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The fabric must be appropriate to the pattern chosen. For beginners,

it is best to use cotton and denim materials for they do not require seam
finish to keep from raveling. Also, do not use printed fabrics with
geometric and linear designs like stripes and checkered. These may give
you a headache in cutting and in putting the garment pieces together.
Fabric Preparation
The direction of woven yarns in a fabric is called grain. The crosswise
yarn is the woof and the lengthwise yarn is the warp. The unraveled or
finished edge of the cloth is the selvage. The fabric grain must be set
perfectly before the fabric is cut.
Straightening
When you buy fabrics, merchants usually cut the fabric using scissors
or by tearing it. Torn ends are straight but not when cut and so the grain
must be straightened. This is done by stretching the opposite ends of the
fabric until the crosswise and lengthwise are at right angles to each other.
Shrinking
After straightening, the fabric, the next thing to be done is to shrink
the fabric. This is done by folding the fabric lengthwise with the selvages
and ends together. Fold it and soak in hot water for 30-60 minutes.
Remove the fabric from the water and lay it over the clothesline to dry. Do
not wring it and avoid stretching. If wrinkled, press it gently.
PATTERN LAYOUT, PINNING, MARKING AND CUTTING THE FABRIC

Guidelines in Pattern layout
1. Fold the fabric with the right sides together, selvage to selvage, and
lay it smoothly on your working table.
2. Lay out the bigger patterns first to be followed by the small ones.
Make sure that there is little space in between patterns.
3. Position patterns that have the same shape next to each other.
Points to Remember in Pinning Patterns

1. Do not lift cloth when pinning.
2. Pin the pattern to the fabric at right angles to the seam line.
3. Use enough pins to the pattern in place.
4. Smoothen the pattern as you do the pinning.
Procedure in Cutting the Fabric

1. Use a pair of sharp shears.
2. As you cut, walk around the table instead of pulling the fabric
toward you.
3. Put your left hand beside the part you are cutting to keep the
pattern from shifting and to hold the fabric flat on the table.
4. Cut straight line using long even strokes. Use short strokes in
curved lines.
5. Put aside parts that have been cut. Do not remove the pins yet as
they are still necessary during marking.
6. Do not throw scraps of fabrics as they may be used for other sewing
needs.
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How to Mark the Fabric

1. Use dressmaker’s carbon paper together with the tracing wheel for
fast and accurate transferring of marks.
2. Transfer marks on the wrong side of the cloth.
3. Use a ruler in making straight lines with the tracing wheel. With a
firm and steady motion, run the tracing wheel along the edge of the
ruler only once.
4. Mark the tips of the dart with short cross lines.
5. To mark the curves easily, slant the handle of the tracing wheel
slightly inward toward the center of the curve.

1. Using a scrap cloth, practice the basic hand stitches. Then, look for
a worn-out cloth and mend it by applying the most appropriate
hand stitch.
2.
Make an inventory of your sewing tools at home. Which of the tools
discussed in the lesson you do not have? Try to get them as soon as
you have completed your tools, put them in a kit. Have them ready
for your project making.
3. Find a partner. Take each other’s body measurements and record

them on this page.
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Attachments: Evidence of compliance (photos while performing the tasks;

written outputs). Attach on this page.
Rubrics
(5 pts) ( 4 pts) (3 pts) (1 pt)
(x5) with with high with acceptable with
outstanding quality; meets quality; does unacceptable
quality; work expectation. not meet quality;
exceeds expectation. objective was
expectation. not met.
(x5) is complete, is complete, is incomplete, documentation
supports the supports the and does not attached.
section. designated
section.

Check Instructions: Fill in the blanks with the correct answer.
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1. __________________ is the process of attaching pieces of fabric

together with a needle and thread.
2. __________________ is a temporary stitch that holds two or more
pieces of fabric together.
3. Short, tapered folds that give a garment its shape are called
__________________.
4. The stitch that provides an invisible finish is called
__________________.
5. __________________ is the most basic hand stitch.
Module 11. Quiz 2.

Instructions: Match column A with the items in column B. Write the
correct answer on the space provided before each number.
Column A Column B
______1 It is used for taking body A. Emery bag
. measurements.
______2 It has a saw-teeth blade used for B. Pin cushion
. marking together with a
dressmaker’s carbon paper. C. Scissors
______3 It is used for trimming threads
. and cutting papers. D. Thimble
______4 It is worn in the middle finger to
. protect it from being pricked. E. Tape measure
______5 It is used to sharpen needles and
. pins F. Tracing wheel
Module 11. Quiz 3.

Instructions: identify the word/s referred to in each statement. Write the
answer on the space provided before each number.
__________________1. It is taken from the shoulder to the armpit and back
to the shoulder.
__________________2. It is taken perpendicular to the ground.
__________________3. It is measured from the nape down to the desired
length.
__________________4. It is measured around the fullest part of the arm.
__________________5. It is taken around or parallel to the ground.
Module 11. Quiz 4.

Instructions: Write True if the statement is correct. Otherwise, write False.
__________1. Fabrics cut with scissors must be straightened.
__________2. Shrinking is done first before straightening.
__________3. Beginners should use fabrics with geometric designs.
__________4. The finished edge of the fabric is called selvage.
__________5. Grain refers to the direction of yarns in a fabric.
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Module 11. Quiz 5.

Instructions: Write P if the action taken is proper. Otherwise, write IP.
______1. Cutting curves using long, even stitches.
______2. Laying out small patterns first before the large ones.
______3. Using tracing wheel and dressmaker’s carbon paper for fast and
accurate transfer of marks to the fabric.
______4. Removing pins after cutting the garment pieces.
______5. Lifting the cloth while pinning.
Reference Sutaros, C. and Simpliciano, J. (2007). Technology and Livelihood Education I.

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Module 12. SEWING

Competencies At the end of this module, the learners should be able to:
1. prepare the fabric suited for the project
2. sew and construct essential garments used in daily living
3. display patience and accuracy while performing tasks.
A lot of women in the world love to sew. It is a skill which is thought

essential for most women to learn. Some just get stuck at the basics like
sewing on a button while others graduate to better stuff, like stitching full
fledge dresses.
Sewing has a lot of benefits. Here are some of the healthy benefits
brought by sewing according to Triplett, S. (2020).
1. Sewing requires concentration and hand-eye coordination, which

helps with cognitive development and the development of motor
skills.
2. Sewing encourages creative thinking and enhances knowledge,
which can help with problem-solving in other areas of your life.
3. Upcycling clothing is good for the environment (and your wallet).
4. Sewing increases nimbleness in the fingers and softens the joints in
the fingers over time.
5. Sewing is relaxing and can lead to a more steady heart rate, lower
blood pressure, and less perspiration over time.
6. The calming effects of sewing can reduce stress if your mind is
focused on it.
7. Sewing keeps the mind healthy and active. The creative thinking
required during sewing encourages the growth of new brain cells.
8. Sewing encourages self-discipline, accomplishments, and instills
pride, which boast mental health.
9. Sewing is a single focus task, which reduces the likelihood of
negative thoughts and can help fight anxiety.
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10.The sewing community is an easy way to make friends and seek

advice from people that enjoy the same hobby as you, which can
also fight depression.
11.Sewing creations with meaning can create sensory triggers for those
who suffer from dementia.
12.Sewing increases dopamine, which can make us feel happy or
interested in something.
13.Sewing helps people get into a groove. This leads to increased speed
and productivity levels.
14.Sewing requires a lot of patience and attention to detail, so you’re
bound to see improvements in both.
15.Using social media to share your creations provides great exposure
while helping to build pride in your creations.
APRON
An apron is a garment that is worn over
the clothing and covers mainly the front of the
body. It is a functional accessory that protects
one’s clothes and skin from stains and marks.
Aprons are essential garment for anyone doing
housework.
Aprons are nowadays considered equally appropriate for both men
and women by most people. However, prevailing social norms ensure that
women frequently wear more delicate clothing, and may therefore be more
likely to want the protection an apron offers. This can also be because the
apron is the traditional clothing for cooking and washing dishes, usually
done by women.
How to make an apron?

Here’s how to sew an apron that you can customize to fit any activity.
This apron can be created without a pattern.
Step 1: Draw the apron shape.

 Fold your fabric lengthwise and then mark as shown.
 Mark a straight 6” line
perpendicular to the fold.
 Move down for 10”, and then
mark the fabric 13” from the fold.
 Along the fold, measure 32” down
from the top of the apron, then
draw another 13” line
perpendicular to the fold.
 Draw the side edge of the apron
by connecting the two 13” lines.
 From the marked side edges,
measure another ½” for seam
allowance, then cut the fabric.
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Step 2: Finish the curved edges.

 There are lots of choices for finishing the curved sides of the apron.
You can fold the edge toward the inside of the apron, press, fold
again and then stitch.
Step 3: Add a pocket.

 Aprons with big pockets are so
useful.
 Cut a piece of fabric (13”x12”).
Press the top edge under by a
½” then fold again another inch
and stitch across the top of the
pocket. Press the other edges in
½ “.
Step 4: Attach the pocket.

 Center the pocket right side up
on the apron, about 4″ down
from the top edge of the side of
the apron.
 Stitch around the sides and the
bottom with two rows of
stitching to secure your pocket.
 You can also stitch down the
center of the pocket to make it a
two compartment pocket.
Step 5: Finish the remaining edges.

 Double fold and stitch the top,
sides and bottom of your apron
to finish those edges.
 If you want to embellish or add
some accent fabrics, you can
use bias tapes or other trims to
add more texture to your apron.
Step 6: Make an apron neckband.

 Cut an 18″ length of 1″-wide elastic, and then cut a length of your
apron fabric 22″ by 3″.
 Stitch the apron neckband fabric into a tube with ¼” seam
allowance. Leave both ends open, turn it right side out and press
flat.
 Pull the elastic piece through the fabric tube, keeping the end of
the elastic even with the fabric tube at
both ends.
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Step 7: Attach and sew

neckband on apron.
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 Tuck the ends of the fabric

tube in about ¼”, keeping
the elastic covered but also
at the end of the tube.
 Stitch the neckband on
either side of the top of the
apron, making sure that it
is flat and not twisted
when you attach it.
Step 8: Make waist ties.

 Cut two lengths of fabric (3″ x
43″). You can also choose any
length you want.
 Sew both tubes wrong sides
together with a ½” seam
allowance and turn right side
out.
 Finish by tucking in the open
ends and stitching closed – this
makes turning the tubes easier.
Step 9: Attach the ties.

 Attach the waist ties to the
apron. Fold under the raw edge
of the tube and attach as
shown, enclosing that edge and
creating a clean finish inside the
apron.
 Give it a few rows of stitching to
make it really secure.
 The finished apron will look just like this.
FACE MASK
Face mask is a protective face
covering commonly used nowadays
by people due to the spread of
Covid 19. It safely covers the nose
and mouth, which are the main
confirmed sources of virus transmission.
Face masks are used as personal protection to prevent infection and
as a source control to limit the transmission of the virus in a community
or health care setting.
Different public health agencies and governments around the world
recommend wearing of face mask in public settings or when around
people who don’t live in your household, especially when other social
distancing measures are difficult to maintain.
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The World Health Organization (WHO) emphasizes that wearing of face

masks can help to slow down the spread of Covid 19, and even save lives.
To make mask wearing as effective as possible, it is very critical for
everyone to understand which type of face mask is most appropriate to
use.
Types of Face Masks
Here’s the different types of Face Mask according to Ringer, J. (2020):
1. Fabric/Cloth Masks. These are masks made of cloth or fabric

intended to trap droplets being released as the wearer talks,
coughs, or sneezes. These are easy to
make or purchase, and can be washed
and worn again. Masks with at least 2
layers of fabric are most likely to
reduce the spread of COVID-19 when
they are widely used by people in
public settings. Simple masks can be
made at home using washable,
breathable fabric.
2. Surgical Masks. Also called medical masks. These are loose-fitting

and disposable masks. They protect the nose and mouth from
coming into contact with droplets that
could carry germs. They’re made to
protect people from sprays or splashes
that could enter the nose or mouth.
These masks are also able to filter out
large particles in the air, and can
make sure droplets from the wearer
don’t spread. These masks are single-
use only.
3. N95 Masks. These masks provide a higher degree of protection

than a surgical mask or cloth mask because they can filter out both
large and small particles when the wearer breathes. They’re called
N95 because they are designed to block 95% of particles or liquids
that may come in contact with the face. However, these masks are
not for general public use and
should be reserved for
healthcare workers and other
medical first responders
(frontliners). They’re also
incompatible with children or
people with facial hair.
Healthcare providers are fit
tested for these masks, and like
surgical masks, they’re
intended to be single-use only.
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 While it is true that there are masks that are more effective than
other types, wearing any type of mask is still better than no mask.
Face masks combined with other preventive measures, such as
frequent handwashing and social distancing, can help slow the
spread of the virus.
 Washable face masks can be hand-sewn or sewn through

machines, you don't need to be a sewing pro to make your own face
mask.

1. Make and design your own apron using the available resources at
home. Attach documentations on this page.
2.
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Refer to WHO’s Recommended Fabric Mask Materials and Composition

shown on this link: https://www.youtube.com/watch?
v=XEhPyZX7WiA&feature=emb_ rel_end. Watch face masks sewing
tutorials on youtube channel and make or design your own face
mask using the available resources at home. Attach
documentations on this page.
Attachments: Evidence of compliance (photos while performing the

tasks, photos of your outputs)
Rubrics
(5 pts) ( 4 pts) (3 pts) (1 pt)
(x5) with with high with acceptable with
outstanding quality; meets quality; does unacceptable
quality; work expectation. not meet quality;
exceeds expectation. objective was
expectation. not met.
(x5) is complete, is complete, is incomplete, documentation
supports the supports the and does not attached.
section. designated
section.

Check Instructions: Write True if the statement is correct. Otherwise, write False.
__________1. Aprons are used by both men and women.
__________2. Sewing helps people to be creative and mentally active.
__________3. Surgical masks are washable and can be used multiple
times.
__________4. Covid 19 can be prevented by using aprons.
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__________5. Face masks can only be sewn using a sewing machine.
References Sutaros, C. and Simpliciano, J. (2007). Technology and Livelihood Education I.

Easy DIY Apron Tutorial. Retrieved August 17, 2020 from
https://www.youtube.com/watch?v=YK3CCORuU7M
Aprons – Love To Know. Retrieved August 18, 2020 from https://fashion-
history.lovetoknow.com/clothing-types-styles/aprons
How to Sew an Apron in 8 Simple Steps – No Pattern Pieces Needed. Retrieved
August 18, 2020 from https://www.craftsy.com/post/how-to-sew-an-apron/#
WHO’s Recommended Fabric Mask Materials and Composition. Retrieved August
19, 2020 from
https://www.youtube.com/watch?v=XEhPyZX7WiA&feature=emb_rel_end
Which Type of Face Mask is Most Effective Against Covid-19? Retrieved August 19,
2020 from
https://news.llu.edu/health-wellness/which-type-of-face-mask-most-effective-
against-covid-19
Covid-19: How much protection do face masks offer? Retrieved August 19, 2020
from https://www.mayoclinic.org/coronavirus-mask/art-20485449
ANSWER KEY
Module 9. Quiz 1.
1. False
2. True
3. False
4. True
5. False
Module 9. Quiz 2.
1. B
2. D
3. B
4. D
5. A
Module 9. Quiz 3.
1. B
2. F
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3. A
4. E
5. C
Module 9. Quiz 4.
1. P
2. IP
3. P
4. P
5. IP
Module 10. Quiz 1.

1. Meal Pattern
2. Menu
3. Appetizer
4. Meal Planning
5. Beverage
Module 10. Quiz 2.

1. D
2. E
3. A
4. C
5. B
Module 10. Quiz 3.

1. Canning
2. Fermentation
3. Curing
4. Drying
5. Freeze-drying
Module 11. Quiz 1.

1. Sewing
2. Basting stitch
3. Darts
4. Slip stitch
5. Running stitch
Module 11. Quiz 2.

1. E
2. F
3. C
4. D
5. A
Module 11. Quiz 3.
VISION MISSION
Valley.
P a g e | 104
MADDELA CAMPUS
1. Armhole
2. Vertical measurement
3. Shirt length
4. Sleeve width
5. Horizontal measurement
Module 11. Quiz 4.

1. True
2. False
3. False
4. True
5. True
Module 11. Quiz 5.

1. IP
2. IP
3. P
4. IP
5. IP
Module 12. Quiz 1.

1. True
2. True
3. False
4. False
5. False
VISION MISSION
Valley.
P a g e | 105

Etle1o1 Module Finals

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Module 9.

FOODS AND APPLIED NUTRITION

Have you heard of the following

NUTRITION, FOOD AND HEALTH

Characteristics of a Healthy Individual

COLLEGE OF TEACHER EDUCATION

Module 10. MEAL PLANNING

Running a household is time-consuming. There’s always more to do,

PRINCIPLES OF MEAL PLANNING

According to Ndungi, F. (2020), household meals should be planned

1. Adequacy principle. This is about planning meals that should

2. Balance. It entails providing foods of a number of types in similar

3. Calorie (energy control). This principle involves management of

4. Nutrient density. This is a measure of the nutrients a food provides

“Molding Minds, Shaping Future”

COLLEGE OF TEACHER EDUCATION

5. Moderation. It is majorly applied to fats and sugars. Foods rich in

Variety is important, for at least three reasons:

MEAL PATTERN, MEAL, COURSE AND MENU DEFINED

Four important terms must be well understood in the principles of

“Molding Minds, Shaping Future”

COLLEGE OF TEACHER EDUCATION

the sumptuous meal prepared by their homemaker.

Meal Pattern Description

FACTORS AFFECTING MEAL PLANNING

1. Nutritional Adequacy. This is the most important factor, which

5. Economic Considerations. Money available to the family to be

“Molding Minds, Shaping Future”

COLLEGE OF TEACHER EDUCATION

6. Time, Energy and Skill Considerations. While planning meals,

8. Religion, Region, Cultural Patterns, Traditions and Customs.

9. Variety in Color and Texture. An appealing meal includes foods

Meal Plan Sample:

“Molding Minds, Shaping Future”

COLLEGE OF TEACHER EDUCATION

IMPORTANCE OF MEAL PLANNING

Meal planning is important for meeting the nutritional requirements

FOOD PURCHASING AND SELECTION

After planning a meal, the next step is to purchase food items

To be able to answer these questions, it is helpful that you prepare a

To make a market list, you must:

“Molding Minds, Shaping Future”

COLLEGE OF TEACHER EDUCATION

and its cost.

Below is a sample market list

Quantity Food Description Amount

“Molding Minds, Shaping Future”

COLLEGE OF TEACHER EDUCATION

effect on their nutritional values. The vitamins in fruits and vegetables

To ensure freshness, buy little and often, and store vegetables in a

Proper Food Handling

As we all know bacteria grow rapidly in foods not properly handled.

Tips for Hygienic Handling:

1. Baking. This involves applying a dry convection heat to your food in

2. Boiling. Boiling is heating of foods in water, which has temperature

3. Braising. The food is sautéed or seared first, then simmered in

4. Broiling. Broiling is mainly to cook meats, but a few kinds of

“Molding Minds, Shaping Future”

COLLEGE OF TEACHER EDUCATION

broiling, the meat is cooked in a lightly greased skillet over a burner.

6. Poaching. This involves a small amount of hot liquid, ideally at a

7. Roasting. Roasting is a healthy way of cooking meat and poultry. It

8. Steaming. This means cooking food in water vapour over boiling