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ALL RIGHTS RESERVED 2023

No portion of this module may be copied or reproduced in any form or

CHAPTER
by any 3: Introduction
means without to Dance
the permission Rhythm
of the authors.

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INTRODUCTION

Dance is a performing art form consisting of purposefully selected sequences of

human movement. But so as the importance of eating healthy for us to be able to
perform proficiently and effectively.

This chapter will introduce us to the healthy eating habits that we need to
inculcate within ourselves.

CHAPTER 2:
Healthy Eating Habits

Did you eat healthy foods? Have you eaten the right amount of food every day? Food
gives our bodies the energy we need every day to function. What you eat have an effect on
your health and risk for certain diseases. Changing eating habits is very hard sometimes you do
not realize that they are unhealthy. You need to change your habits a little bit time as well
some things in your environment.

A healthier diet is good for overall health. Improve your eating habits, set small goals
and live a healthy lifestyle.

Learning Objectives
At the end of the lesson, student will be able to:

1. Identify the six classes of nutrients and its function;

2. Analyze your diet for nutritional quality using U.S. Dietary Guidelines and My Plate.
3. Explain the relationship of nutrition to enhancing performance.
4. Describe the advantages or disadvantages of dietary supplementation in the diet.
5. Discuss common eating and drinking practices in the physically active population.

LESSON 1
NUTRIENTS AND DAILY RECOMMENDED INTAKE

EATING RIGHT TO FUEL THE BODY

What kinds of food are important to your health? How much food do you need to eat?
Scientists have identified 45 to 50 nutrients—food substances required for the growth
and maintenance of your cells. These nutrients have been divided into six groups—
carbohydrate, protein, fat, vitamin, mineral, and water.

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Nutrition is the science of consuming certain food substances, nutrients, and

how they act to fuel your body’s needs. Nutrients perform three major roles:
1. Growth, repair, and maintenance of all body cells
2. Regulation of body processes
3. Supply of energy for cell

The Macronutrients

Three types of nutrient supply the energy that your body needs in order to
perform its daily tasks: fat, carbohydrate, and protein. They are referred to as
macronutrients. Fat contains more calories than protein or carbohydrate per unit of
weight. One gram of fat contains nine calories, whereas one gram of carbohydrate or
protein contains four calories.
Figure 2.1 Percentage of calories recommended by the Institute of Medicine’s Food and Nutrition Board
for carbohydrate, protein, and fat

1. Carbohydrate

Carbohydrate is your main source of energy, and it comes in two types: simple
and complex. Simple carbohydrate includes sugars such as table sugar, fructose, and
sucrose. Fructose and sucrose are commonly found in soft drinks and other sweetened
foods.
Complex carbohydrate has a more complex chemical structure, so it takes longer
to digest. It contains more nutrients than simple carbohydrate and is often rich in fiber.
Fiber is found in foods such as whole grains and vegetables. Fiber is a type of complex
carbohydrate that your body cannot digest. It supplies no energy. For example, bananas
and oranges contain simple carbohydrate but also contain essential nutrients such as
vitamins, minerals, and fiber. Foods containing simple carbohydrate—such as candy,
pastry, and sugared soft drinks—contain empty calories, which provide energy but few if
any other nutrients such as vitamins and minerals.

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Figure 2.2 Types of carbohydrate: (a) Simple carbohydrate (such as in candy) contains empty
calories, but (b and c) complex carbohydrate (such as in vegetables and fruit) contains more
nutrients and fiber.

2. Protein

Protein is the group of nutrients that builds, repairs, and maintains body cells;
they are the building blocks of your body. Protein is contained in animal products (such
as milk, eggs, meat, and fish) and in some plants (such as beans and grains). Protein
provides energy but not as many calories as fat.
During digestion, your body breaks protein down into simpler substances called
amino acids, which your small intestine can absorb. Your body can manufacture 11 of
the 20 known amino acids; you need to get the other 9—known as the essential amino
acids—from food.

Foods containing all nine essential amino acids are said to provide complete
protein. Animal sources such as meat, milk products, and fish provide complete protein.
Foods that contain some, but not all, essential amino acids are said to contain
incomplete protein.

3. Fat

Fat is contained in animal products and some plant products, such as nuts and
vegetable oils. Fat is necessary to grow and repair your cells; it dissolves certain
vitamins and carries them to your cells. Fat is classified as either saturated or
unsaturated. Saturated fat is solid at room temperature, and unsaturated fat is liquid.
Saturated fat comes mostly from animal products, such as lard, butter, milk, and meat
fat. Unsaturated fat comes mostly from plants, such as sunflower, corn, soybean, olive,
almond, and peanut. In addition, fish produce unsaturated fat in their cells.

The bulk of the fat in your diet should come from unsaturated fats, including fish
oils. You should minimize your intake of calories from saturated fat. Trans-fatty acids
(also called trans fat) should not be included in the diet. Trans fat is created through a
process that makes unsaturated fat solid at room temperature—as, for example, in solid
margarine. The U.S. Food and Drug Administration (FDA) indicates that trans fat is not
“recognized as safe,”.

The Micronutrients
Minerals, vitamins, and water have no calories and provide no energy, but they
all play a vital role in your staying fit and healthy. Minerals and vitamins are called

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micronutrients because the body needs them in relatively small amounts as compared
with carbohydrate, protein, and fat.

1. Minerals

Minerals are essential nutrients that help regulate the activity of your cells. They
come from elements in the earth’s crust and are present in all plants and animals. Some
minerals are especially important for young people—for example calcium, which builds
and maintains bones. During your teen years, your body needs calcium to build your
bones. During young adulthood, your bones become less efficient in getting calcium
from food and begin to lose calcium.

Another important mineral is iron, which is needed for proper formation and
functioning of your red blood cells. These cells carry oxygen to your muscles and other
body tissues. The best sources of iron are meat (especially red meat), poultry, and fish.
You can also help your body absorb iron by getting an adequate amount of vitamin C.

Sodium is a mineral that helps your body cells function properly. It’s present in
many foods and is especially high in certain foods, such as snack foods, processed
foods, fast foods, and cured meats (for example, ham). For many people, dietary
sodium comes primarily from table salt (sodium chloride).

Calcium:

Recommended intake: 1000 milligrams for adults up to age 50, 1200 milligrams for
adults over 50.

Iron:

Recommended intake: 8 mg for adult men and 18 mg for adult women (up to age 50);
8 mg for men and women over 50.

Magnesium:

Recommended intake: 400-420 mg for men and 310-320 mg for women.

Potassium:

Recommended intake: 2,500-3,000 mg.

Zinc:

Recommended intake: 11 mg for adult men and 8 mg for adult women.

It's important to note that individual nutrient needs may vary, and specific
recommendations can depend on various factors like age, gender, pregnancy or
lactation, and health conditions. It's advisable to consult with a registered dietitian or
healthcare provider to determine your specific nutrient needs and ensure a balanced
and healthy diet.

Figure 3.1 Functions and Sources of Minerals

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2. Vitamins

You need vitamins for the growth and repair of your body cells. Vitamin C and
the B vitamins are water soluble, so they dissolve in your blood and are carried to cells
throughout your body. Because your body cannot store excess B and C vitamins, you
need to eat foods containing these vitamins every day. In contrast, vitamins A, D, E,
and K dissolve in fat, and excess amounts of these vitamins are stored in fat cells in
your liver and other body parts. Folacin, or folic acid, is especially important for girls and
young women.
Figure 3.2 Functions and Sources of Vitamins

3. Water

Dietitians usually say that water is the single most important nutrient. It carries
the other nutrients to your cells, carries away waste, and helps regulate your body
temperature. Most foods contain water. In fact, 50 to 60 percent of your own body
weight comes from water. Your body loses 2 to 3 quarts (1.9 to 2.8 liters) of water a
day through breathing, perspiring, and eliminating waste from your bowels and bladder.

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The best beverages for this purpose are water, fruit juice, and milk. The type of
juice or milk makes a difference. Pure fruit juices contain vitamins and minerals, and
some contain fiber (for example, orange juice pulp). Some juice drinks contain small
amounts of real juice and are supplemented with simple sugar. Skim milk provides the
same basic nutrients as whole milk but without the fat.

Soft drinks that contain caffeine are not as effective as water. Sport drinks
usually contain sodium and other ingredients that you don’t need unless you exercise
for several hours.

LESSON 2
EATING PRACTICES

Healthy Eating Habits

Healthy eating habits are essential for maintaining good health and well-being. Here are
some important tips and guidelines for establishing and maintaining healthy eating habits:

Balanced Diet: Aim for a well-balanced diet that includes a variety of foods from all food
groups, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. This provides
essential nutrients and helps maintain a healthy weight.

Portion Control: Be mindful of portion sizes to prevent overeating. Use smaller plates and
bowls, and listen to your body's hunger and fullness cues.

Regular Meals: Eat regular, balanced meals throughout the day to maintain energy levels and
prevent overeating during later meals.

Hydration: Drink plenty of water throughout the day to stay hydrated. Limit sugary beverages
and alcohol intake.

Limit Processed Foods: Reduce your intake of processed and packaged foods, which often
contain high levels of added sugars, unhealthy fats, and sodium.

Fruits and Vegetables: Include a variety of colorful fruits and vegetables in your meals to
provide a wide range of vitamins, minerals, and antioxidants.

Whole Grains: Choose whole grains like brown rice, quinoa, whole wheat, and oats over
refined grains for added fiber and nutrients.

Lean Proteins: Opt for lean sources of protein, such as poultry, fish, legumes, tofu, and nuts,
while reducing consumption of red and processed meats.

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Healthy Fats: Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive
oil, into your diet while minimizing saturated and trans fats.

Mindful Eating: Pay attention to what you eat, savor each bite, and eat without distractions
like TV or smartphones. This helps you recognize hunger and fullness cues.

Meal Planning and Preparation: Plan your meals in advance to ensure a balanced diet and
avoid last-minute unhealthy food choices. Cook at home using fresh ingredients when possible.

Moderation and Variety: Practice moderation in all aspects of your diet and aim for variety
to ensure you're getting a wide range of nutrients.

Read Labels: Read food labels to understand the ingredients and nutritional content of the
products you consume. Look for lower sugar, sodium, and trans fat content.

Dining Out Smartly: When dining out, choose healthier options, request modifications to
dishes if needed, and be mindful of portion sizes.

Consult a Professional: If you have specific dietary needs or health concerns, consider
consulting a registered dietitian or healthcare professional for personalized advice and
guidance.

Remember, developing healthy eating habits is a lifelong journey, and it's important to
make gradual and sustainable changes to your diet for long-term success.

Daily Recommended Intake

The United States Department of Agriculture (USDA) issues nutrition guidelines

that provide easy-to-use information about eating for good health. The current
guidelines use a method called MyPlate.

MyPlate looks like a plate and contains colored areas representing the basic
types of food—grains, vegetables, fruits, and protein sources—that you typically put on
your plate. Accompanying the plate is a circle that looks like a drinking glass. It
represents the dairy group—for example, a glass of milk.

Foods from each of the groups contain macronutrients (carbohydrate, protein,

and fat), micronutrients (vitamins and minerals), and water. The goal is to eat more
foods that are high in nutritional value and fewer foods containing empty calories.

Foods with empty calories are typically high in fat, simple sugar, or both.

The orange area on the plate represents grains; it is relatively large because
grains make up a large part of a healthy diet. At least half of your grain choices should
be whole grain. The plate’s green area represents vegetables, and the red area
represents fruits. Together, vegetables and fruits should constitute approximately half
of your total diet. There are five vegetable groups: dark green, orange, dried peas and
beans, starchy, and other.

The purple area on the plate represents the protein group. This group includes
meats (such as beef, poultry, and pork), seafood (fresh and canned), beans and peas,
and nuts and seeds. You should limit your intake of processed meats such as hot dogs
and some lunch meats, which contain very high levels of salt. Recommended foods in

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the protein group include lean meat cuts, poultry (without skin), and fish high in
omega-3 fatty acids (such as salmon and trout). Some foods—beans, peas, nuts, and
seeds—are included in the protein group and the vegetable group because they are
vegetables that are high in protein.

The blue circle near the plate represents the dairy group. The group includes
milk, cheese, milk-based desserts, and yogurt. These foods are good sources of
calcium.

When choosing foods from this group, consider low-fat and fat-free options.

Figure 4.
MyPlate shows the five basic food groups that make up a healthy diet, and the tips
to the right help remind you to think about what goes on your plate.
USDA’s Center for Nutrition Policy and Promotion

Foods You Should Eat Before, During, and After an Event

People engaging in competitive sports are often very concerned with the kinds
of foods selected for pre-event meals. However, they should be more concerned with
their eating patterns well before the day of the event. The purpose of the pre-event
meal is to supply the competitor with enough energy and fluids for competition. The
meal should be easily digestible as well. Most experts recommend a light meal (about
300 calories) that is rich in carbohydrate about 2 to 4 hours before the event.
Preloading on extra water is a good idea to keep well hydrated.

If the duration of the activity is relatively short, less than 30 minutes, the foods
that were consumed before the activity will generally be sufficient to provide enough
energy to sustain that activity. An activity lasting more than 30 minutes will require
some additional carbohydrate (glucose and fructose) replacement during the activity. An
energy bar, gels, or a sport drink can provide the additional carbohydrates needed for
energy, and the sport drink will also help to rehydrate.

Immediately after the activity, you should begin consuming carbohydrates to

restore supplies of muscle glycogen as soon as possible after the workout to maximize
recovery. During this period, nutrient-rich carbohydrate foods, such as fruits and
vegetables, or a high-carbohydrate drink, such as chocolate milk, are recommended.
Pasta, potatoes, oatmeal, and sport drinks are recommended. It has been suggested
that adding protein may help to hasten recovery.

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Food Labels

Reading and
understanding food labels
can help you plan your diet
and shop for healthy foods.
When reading a food label,
start at the top and use the
following six steps:

Figure 4.1 Sample food label from USDA

Step 1: Servings

The number of servings in the container is shown in the green area.

Step 2: Calories

The white area shows the number of calories per serving.

Step 3: Nutrients That Should Be Limited

The yellow area presents information about some nutrients that should be
limited in your diet, such as fat and salt. The number beside each nutrient
indicates the amount in grams (g) or milligrams (mg) and the percentage of
that nutrient’s daily amount provided by one serving.

Step 4: Carbohydrate and Protein

Carbohydrate and protein are two of the three macronutrients that provide your
body with energy.

Step 5: Micronutrients
Micronutrients, such as vitamins and minerals, are especially important to your
diet. You need to get 100 percent of these each day.

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Step 6: Footnote
Use the information in the white area at the bottom of the label to make
adjustments for the total number of calories you consume. The total number of
calories needed each day varies from person to person depending on age and
body size. People who require more calories need to adjust the nutrient
amounts, and the information presented at the bottom of the label helps you
make these adjustments.

Eating Practices

Dietary guidelines emphasize that no single diet is best for all people.
The exact amount of food that should be consumed from each food group
depends on factors such as age, sex, and activity level.

Here are some general guidelines for healthy eating from the USDA
and MyPlate and from the national nutrition goals for the nation (Healthy
People 2020).

• Make half of your plate fruits and vegetables.

• Increase dietary complex carbohydrate.
• Make at least half your grains whole.
• Reduce consumption of calories from added sugar.
• Drink water instead of sugary drinks.
• Switch to skim or 1-percent milk.
• Reduce dietary fat, especially saturated fat. Consume no trans
fat.
• Reduce daily salt (sodium) intake.
• Consume adequate dietary calcium.
• Avoid oversized portions.

IMPROVING EATING HABITS

According to Centers for Disease Control and Prevention there are ways you can
improve your eating habits. Permanently improving your eating habits requires a
thoughtful approach in which you reflect, replace, and reinforce.

• REFLECT on all of your specific eating habits, both bad and good;
and, your common triggers for unhealthy eating.
• REPLACE your unhealthy eating habits with healthier ones.
• REINFORCE your new, healthier eating habits.

REFLECT
• Create a list of your eating and drinking habits.
• Highlight the habits
• Look at the unhealthy eating habits
• Create a list of “cues”

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• Circle the “cues” on your list that you face on a daily or weekly
basis.
• Ask yourself o Is there anything I can do to avoid the cue or
situation?
o For things I can’t avoid, can I do something differently that
would be healthier?

REPLACE
• Replace unhealthy habits with new, healthy ones
• Eat more slowly. .
• Eat only when you’re truly hungry • Plan meals ahead of time
Reinforce:

REINFORCE
Reinforce your new, healthy habits and be patient with yourself. Habits take
time to develop. It doesn’t happen overnight. When you do find yourself engaging in an
unhealthy habit, stop as quickly as possible and ask yourself: Why do I do this? When
did I start doing this? What changes do I need to make? Be careful not to berate
yourself or think that one mistake “blows” a whole day’s worth of healthy habits. You
can do it! It just takes one day at a time!

DAY 1 : MONDAY

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Meal, Snack, of Rice, cereals, bread, Meat and poultry, Coffee, tea
Beverage and root crops Vegetables Fruits fish and shellfish, Water (hot or iced),
beans, and nuts Juice, soda

Breakfast

Morning
snack

Lunch

Afternoon
snack

Dinner

After dinner

Total

Evaluation

Refers to the table below when evaluating your food intake for the day:
FOOD GROUP SERVING PER DAY

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GO FOODS

Rice, rice products, corn, root crops, bread, noodles 6 ½ – 8 cups

Rice, cooked 1 cup
Pan desal 4 pieces
1 serving size
Bread 4 slices
Pasta (macaroni/spaghetti) 1 cup
Instant noodles, cooked 1 regular pack
root crop 1 small size
Fats and oils 6-8 tsps.
Sugar/sweets 5-6 tsps.
GROW FOODS

Fish, shellfish, meats and poultry, dried beans, and nuts 2 ½ servings
Fish (about16cm, long) 2 pieces
Lean meat/poultry, cooked 1 piece about 30 gm.
1 serving size
Dried beans, cooked 1 ½ cup
Egg 1 piece
Milk and milk products 1 glass
Whole milk 1 glass
1 serving size
Powdered whole milk 4 tablespoons plus 1 glass of
water
Evaporated milk ½ plus 1 glass of water
GLOW FOODS

Vegetables 3 servings
Green leafy and yellow, cooked ¾ cup
1 serving size
Other vegetables, cooked ¾ cup
FRUITS

Vitamin C- rich 2 servings

Other fruits 1 serving
WATER/BEVERAGE 6-8 glasses
10 Benefits of being Healthy
1. Prevents Disease
With five of the top ten causes of death in America being associated with our
lifestyle choices, there is much we can do to prevent disease – particularly heart
disease, stroke, cancer, Alzheimer’s and diabetes. In fact, the advice for preventing all
these diseases and more is very similar. We’ll come to that shortly!

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2. Saves Money
Some of the things that are bad for us are also expensive financially. Smoking, for
example, is expensive and so is buying meat. If we walk or cycle wherever possible, we
can reduce our transport costs. And if these things keep us well, we can reduce the
expense of buying over-the-counter medicines, too.
3. Lengthens Lifespan
It’s no great surprise that the healthiest people tend to live longest, so for those
who love life and want to get the most out of it, making healthy choices is essential.
This can mean making changes to our diet and exercise regime, but it can also mean
engaging with our communities, cherishing friendships and taking time to volunteer.
4. Is Good For The Environment
Through the pandemic and the climate crisis, we have seen very clearly that what is
good for us is also good for the planet. When we make healthy plant-based food
choices, for example, we reduce our impact on the Earth. When we walk or cycle, we
cut emissions. When we find happiness in ourselves we don’t need to keep buying
“stuff” that ends up in landfill. We are very much part of a wider ecosystem, and care
for one means care for all.
5. More Life-force Energy
You know that feeling where everything just feels right? When we are optimally
healthy – and this will be different for everyone – we can get a sense of deep
wellbeing. It comes from being rested, not stressed or anxious, and feeling good in
ourselves and about the world. When it happens, we can even feel life coursing
through our veins!
6. Improved Memory
Diet, stress and exercise all play a key part in our cognitive functions, so whether it
is a memory boost you are after or preventing degenerative diseases like Alzheimer’s,
there are lifestyle choices we can make that will give us the best chance.
7. Getting a Good Night’s Sleep
This is part of a virtuous circle: when we feel good, we sleep better; and when we
sleep better, we feel good! So, all we have to do now is to work out how to break into
this positive cycle and reap the benefits!
8. Clears Up Bad Skin
We may feel as though we have been cursed with bad skin, but for many people
the problem is in their diet, not their genes. One recent study connected both sugar
and dairy to higher rates of acne, so when we cut out these foods, we may find a host
of health benefits, and one of those could be glowing skin.
9. Increased Happiness
With all of these other benefits, it’s easy to see why good health can also lead to
increased happiness. If we are exhausted, stressed, sick and anxious, happiness can
feel a world away but small actions can lead to big results over time.
10. Taking Control of Your Life

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Making decisions that lead to positive outcomes is empowering! So, when we decide
to make changes that benefit our health, and then act on them, we can get a huge
sense of achievement. Our self-esteem improves and we can feel as though we are not
at the mercy of the world, after all, but we are taking control of our own lives.

Activity 1

Discuss what is the importance of MyPlate? (5 points).

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Activity 2

What is the difference between micronutrients and macronutrients? And

how does each affect the body.

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Activity 3

What are the different vitamins?

1. 7.

2. 8.

3. 9.

4. 10.

5. 11.

6. 12.

Activity 4

Discuss briefly what is being asked.

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1. Carbohydrates
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2. Protein
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3. Fats
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