Food and Nutrition

Adaptive Community for the Continuity of Education and Student Services
National Teachers College
Food and Nutrition
Student Name: Degree Program:

Section: Mobile Number:
Professor Name: Email Address:
YOUR GOALS
This module focuses on principles of food, nutrition and meal management as

applied to nutrition and food needs of families and individuals. At the end of this
learning module, you are expected to demonstrate the following competencies:
1. Show enthusiasm in promoting health and nutrition for the country’s economic
development;
2. Identify the different kinds of food that can be included in a balanced diet;
3. Create a complete meal for the family considering the nutritive value and easily
prepared in the midst of pandemic.
YOUR EXPERIENCE
Be guided by the following schedule that you can follow and the list of tasks that
you need to accomplish in order to manage your learning experience well.
WEEK TASK OUTPUT

1 Narrative essay on the essential nutrients needed by the body that
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2 will guide the students for their growth and development.
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2 Construct a concept map about the common deficiency diseases
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Plan and create a complete meal considering the nutritive value.
6 PROJECT
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MCHE4 - Food and Nutrition
School of Teacher Education, Second Semester, SY 2020-2021
TASK 1: Read and analyze carefully the context of the essential nutrients needed by the
body. (Reading Material No. 1) Perform the task with the following guidelines.
Based on the lesson on the essential nutrients .Write a narrative essay about the proper
ways of ensuring good nutrition/health.
OUTPUT CONDITION: Please take note of the following conditions in formulating your
answer.
1. The tasks may be computer-generated or handwritten on a short bond paper using

normal margins. Please ensure a double spacing format.
2. For purposes of readability, electronic outputs should be encoded using Century

Gothic, font size 12. Handwritten outputs should be rendered in print, not in script.
3. Electronic outputs may be sent to the official email address for the class.
Meanwhile, handwritten outputs may be resent to the school via courier or be
dropped-off at the specific collection area on campus.
RUBRIC OF EVALUATION: Please take note of the criteria for the assessment of your output.
Areas of
Assessment 100 90 80 70
Ideas Presents ideas Presents ideas in Ideas are too Ideas are
in an original a consistent general vague or
manner manner unclear
Organization Strong and Organized beg/ Some No
organized mid/end organization; organization;
beg/mid/end attempt at a lack beg/mid/
beg/mid/end end
Understanding Writing shows Writing shows a Writing shows Writing shows
strong clear adequate little
understanding understanding understanding understanding
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Word Choice Sophisticated Nouns and Needs more Little or no use

use of nouns verbs make nouns and of nouns and
and verbs essay verbs verbs
make the informative
essay very
informative
Sentence Sentence Sentence Sentence No sense of
Structure structure structure is structure is sentence
enhances evident; limited; structure or
meaning; flows sentences sentences need flow
throughout the mostly flow to flow
piece
Mechanics Few (if any) Few errors Several errors Numerous
errors errors
YOUR SCORE AND NOTES
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ANSWER SHEET: Please input your answers at the space provided.
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READING MATERIAL NO. 1

Food Nutrition and You
Newman, Tim. (2020, Jan 9). What is nutrition, and why does it matter?. The Medical News
Today Online Magazine. Retrieved from: https://www.medicalnewstoday.com/articles/
160774
Food Nutrition and You
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Food for Health: Dietary Guidelines for Children and Adolescents in the Philippines
Encourage and support breastfeeding.
Children and adolescents need sufficient nutritious foods to grow and develop normally.
● Growth should be checked regularly for young children.
● Physical activity is important for children and adolescents.
Enjoy a wide range of nutritious foods.
● Children and adolescents should be encouraged to:
● eat plenty of vegetables, legumes and fruits
● eat plenty of cereals (including breads, rice, pasta and noodles), preferably
wholegrain
● include lean meat, fish, poultry and/or alternatives
● include milks, yoghurts, cheeses and/or alternatives. Reduced-fat milks are not
suitable for children under two years, because of their high energy needs, but
reduced-fat varieties should be encouraged for older children and adolescents
● choose water as a drink and care should be taken to:
● limit saturated fat and moderate total fat intake. Low-fat diets are not suitable for
infants
● choose foods low in salt
● consume only moderate amounts of sugars and foods containing added sugars.
Breads, cereals, rice, pasta, noodles and other grains

Breads, cereals, rice, pasta, noodles and other grain-based foods provide carbohydrates,
which the body uses for energy. The best choices from this group are wholemeal and
wholegrain breads, cereals and savoury biscuits. Other good choices include brown rice,
couscous, whole grain pasta and polenta.
Vegetables, legumes and fruit

Fruit and vegetables provide vitamins, minerals and fibre, and should be included in meals
and snacks each day. Choose a variety of fruits, vegetables
and legumes (including different colours, textures and flavours) to provide a wide range of
vitamins and minerals.
Milk, yoghurt, cheese and/or alternatives Plain milk, cheese and yoghurt are the most
common dairy foods, and main dietary sources of calcium. Having enough calcium is
important for healthy bones and teeth.
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Milk is not recommended for babies under 12 months, but small amounts in breakfast
cereal, and other dairy products such as yoghurt, custard and cheese, can be given after
nine months. Full-cream plain milk is recommended for children aged one to two years,
and reduced-fat plain milk is suitable for children over the age of two years. If children do
not drink cow’s milk, or eat cow’s milk products, they can have a calcium-fortified soy
drink instead. Rice and oat milks are not recommended and should only be given to
children after medical advice.
Lean meat, fish, poultry, eggs, nuts and legumes

This group includes red meat (such as beef, lamb and kangaroo), white meat (such as
pork, chicken and turkey), fish and eggs. Non-animal products in this group include nuts,
legumes and tofu. Meat and its alternatives are rich in protein, iron and zinc, and essential
for children’s growth and development. It is best to choose lean meat and skinless poultry
to ensure children’s diets do not contain too much fat.
Vegetarian and vegan eating practices

Some families follow vegetarian eating practices. Usually this means avoiding animal
products such as meat, poultry and fish. Many vegetarians still eat some animal related
products such as eggs, milk, cheese and yoghurt.
It is especially important that vegetarians eat a variety of legumes, nuts, seeds and grain-
based foods, to gain the same nutrients that meat, poultry and fish would otherwise
provide.
Vegans do not eat any foods that have an animal origin. It is very difficult to meet
children’s nutritional needs with a vegan diet, because the amount of food needed for
sufficient nutrients may be too large for the child to manage. Plan carefully if your family
follows a vegan diet, and consult an Accredited Practising Dietitian to ensure that your
child’s nutritional requirements are met.
What are 'sometimes foods'?

‘Sometimes foods’ are high in fat, sugar and/or salt. They typically have very little
nutritional value and are often processed and packaged. There is no need to offer food
to children on a regular basis.
Examples of sometimes foods include:

● chocolate and confectionary
● sweet biscuits, chips and high-fat savoury biscuits
● fried foods
● pastry-based foods such as pies, sausage rolls and pasties
● fast food and takeaway foods
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● cakes and ice cream

● soft drinks, fruit juice, fruit drinks, cordial, sports drinks, energy drinks, flavoured milk
and flavoured mineral water.
References
1. https://www.medicalnewstoday.com/articles/160774
2. https://www.fsis.usda.gov/wps/wcm/connect/9bef6a34-d7ef-441e-8478-f431aee441cf/
16_IM_HACCP_Principles.pdf?MOD=AJPERES
3. https://www1.health.gov.au/internet/publications/publishing.nsf/Content/gug-family-
toc~gug-family-foods~gug-family-foods-basic
4. https://www.template.net/business/charts/food-calorie-chart/
5. https://www.learningtogive.org/sites/default/files/handouts/Six_Major_Nutrients.pdf
6. https://www.tipweightlossdiet.com/different-types-of-vegetarian-diet-plans-to-lose-weight-
fast-and-easy/#:~:text=Different%20types%20of%20vegetarian%20diets%201%20Lacto-Ovo
7. https://www.nps.gov/grsm/learn/education/classrooms/upload/Concept-Map-Scoring-
Rubric.pdf
TASK 2: After reading the first materials, you will construct a concept map presenting
what you learned from the lesson. Follow the grading rubric for your output.
Instruction: Create 1 concept map about the second reading material. Maximize
the space below.
answer.

3. Electronic outputs may be sent to the official email address for the class. Meanwhile,
handwritten outputs may be resent to the school via courier or be dropped-off at
the specific collection area on campus.
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RUBRIC OF EVALUATION: Please take note of the criteria for the assessment of your output.
ANSWER SHEET: Please input your answers at the space provided.
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Food and Nutrition
Case-Lo, C. (2017, Nov 1). Food and Nutrition Overview. Healthline Online.
Retrieved from: https://www.healthline.com/health/food-nutrition
What are Deficiency Diseases?

A balanced diet is extremely important for the good health of a person. Any imbalance in
the diet might lead to excess or insufficient intake of certain nutrients. Insufficient intake of
a particular nutrient can lead to a deficiency disease.
Let us have a detailed look at different types of deficiency diseases and the methods of
prevention of deficiency diseases.
List of Deficiency Diseases

Following is a list of major deficiency diseases that occur due to lack of essential minerals
and vitamins:
Types of Vitamins Deficiency Diseases

A (Retinol) Night blindness
B1 (Thiamine) Beri-beri
B2 (Riboflavin) Retarded growth, bad skin
B12 (Cyanocobalamin) Anaemia
C (Ascorbic acid) Scurvy
D (Calciferol) Rickets
K (Phylloquinone) Excessive bleeding due to injury
Types of Minerals Deficiency Diseases
Calcium Brittle bones, excessive bleeding
Phosphorus Bad teeth and bones
Iron Anaemia
Iodine Goitre, enlarged thyroid gland
Copper Low appetite, retarded growth
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Vitamin Deficiency Diseases

Vitamin is a micronutrient that is not prepared by the body in sufficient amounts. This is the
reason why it is necessary to take in from outside sources for the normal functioning of the
body. Inadequate intake of vitamins results in vitamin deficiency diseases.
Following is the list of some of the vitamins and the deficiency diseases caused by them:
Vitamin A
It is an important micronutrient that is obtained from different food sources such as carrots,
spinach, milk, egg, liver and fish. It is required for normal vision, reproduction, growth and a
healthy immune system of an individual.
Most of the children below five years of age suffer from xerophthalmia, a serious eye
disorder, in which the child is at risk of becoming blind. Vitamin A deficiency in a pregnant
woman can lead to complications during pregnancy and childbirth.
Vitamin B
Vitamin B can be of different types, such as Vitamin B1, B2, B12 etc. The deficiency
diseases depend on the type of Vitamin B that a person is lacking.
Vitamin B1: Deficiency of vitamin B1 causes beriberi, that results in weak muscles and
severe weight loss. Acute deficiency can lead to paralysis and cardiac failure.
Vitamin B6: Lack of vitamin B6 causes deficiency diseases such as anaemia and certain
skin disorders such as cracks around the mouth. It can also lead to depression and nervous
breakdowns.
Vitamin B12: Lack of vitamin B12 causes pernicious anaemia. Other diseases related to B12
deficiency are muscle and nerve paralysis, extreme fatigue, dementia and depression.
Vitamin C
Deficiency of vitamin C can cause scurvy, a disease that is characterized by bleeding
gums, skin spots and swelling in joints. It also affects the immune system and can even be
fatal in acute conditions.
Vitamin D
Vitamin D deficiency causes rickets, which leads to weakening of bones, especially near
the joints. It can also lead to the decaying of teeth.
Vitamin K
Vitamin K is an important blood coagulating nutrient. Its deficiency is common in infants
and leads to excessive bleeding due to the inability to form blood clots.
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Mineral Deficiency Diseases

Minerals are inorganic nutrients that include trace elements such as copper, zinc, iodine,
iron, along with the micronutrients such as calcium, potassium, magnesium and sodium.
Following is the list of a few minerals along with the deficiency diseases associated with
them:
Iodine
Iodine is the most important element required for the brain development of the
developing fetus. It is responsible for a number of other functions such as the production of
hormones. Salt is an important source of iodine in many countries. Deficiency of iodine
leads to goitres.
Iron
Iron, in the form of hemoglobin, carries oxygen from the lungs to different tissues of the
body. Iron deficiency causes anaemia, a condition in which the blood is unable to carry
the required oxygen to the tissues, that also results in death. Around 40-60% of the infants in
developing countries suffer from mental impairment due to iron deficiency. Red meat,
spinach, poultry, etc. are some of the iron-rich foods.
Prevention of Deficiency Diseases

The deficiency diseases can be prevented in the following manner:
● Eating simple, wholesome food such as groundnut, soybean, pulses, etc.

● Prolonged cooking and undercooked food lose its nutritional value. Keeping cut
vegetables and fruits for a longer period also destroys its nutritional values. Avoiding
this can prevent deficiency diseases.
● Fermentation and sprouting retain and increase the nutritional value of food.
.
The important minerals required by our body include:
● Calcium
● Magnesium
● Phosphorus
● Potassium
● Chloride
● Sodium
● Sulphur
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Diet: A balanced diet and your health
A healthy diet is good for your physical and mental health.

It can reduce the risk and severity of obesity, heart disease, diabetes, hypertension,
depression and cancer.
Why a balanced diet?
Sometimes we eat because we enjoy the taste and experience of different foods. Sharing
food and meals are important social events.
But other than for pleasure, we need food to get nutrients, vitamins, minerals and energy.
Very few foods are either all good or all bad. By having an idea of the balance in your
diet, it should be easier to enjoy food and be healthy.
There are seven essential factors for a balanced diet: carbs, protein, fat, fibre, vitamins,
minerals Why a balanced diet?
Sometimes we eat because we enjoy the taste and experience of different foods. Sharing
food and meals are important social events.
But other than for pleasure, we need food to get nutrients, vitamins, minerals and energy.
Very few foods are either all good or all bad. By having an idea of the balance in your
diet, it should be easier to enjoy food and be healthy.
There are seven essential factors for a balanced diet: carbs, protein, fat, fibre, vitamins,
minerals and water.
The rough percentage of daily calories that should come from each factor is shown in
Table 10.
Table 10: Essential nutrients for a healthy balanced diet

Nutrient % of daily Function Source
calories
Carbs 45–55% Energy Grains (refined & unrefined):
wheat, maize, corn, millet, oats,
rice, flour, pasta, noodles;
potatoes; sweet potatoes, yam.
Fruit (sugar).
Protein 10–35% Tissue growth and Meat, fish, nuts, eggs, soya,
maintenance beans and pulses.
Fat 20–35% Energy, energy Nuts, seeds, plant oils, dairy
from fat storage, hormone products (milk, cheese).
production
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Fibre Included Regulates blood Peas, beans, vegetables, fruit,

in carbs. sugar levels, bowel oats, whole grains, brown rice,
function and bowel nuts, seeds.
health.
Vitamins trace Metabolism Specific to each vitamin/
& regulation, aiding cell mineral. A range of vegetables,
minerals growth, other lean meat, nuts and seeds will
biochemical cover most people’s needs.
functions
Water 0 Maintaining Drinking water, other
hydration beverages. About 20% of water
intake comes from food.
A healthy diet should include a varied selection of foods. But some types of food are
better for us (“5-a-day” for fruit and vegetables) than others (cakes, biscuits etc), see Table
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Table 11: Eat more, eat less…
Food types Comments
Eat more Raw and cooked vegetables & fruit Linked to many aspects
(“5-a-day”), nuts, seeds, beans & of better health including
pulses, whole grain cereals/bread, reducing LDL.
lean white meat (chicken without
skin), fish (especially oily)
Eat in Lean cuts of beef, lamb, pork, These foods can all be
moderation shellfish, dairy products (low fat), an important part of your
unsaturated fats (olive oil, vegetable diet.
oil). Dried fruit, jams. Sucrose, honey,
fructose, chocolate.
Eat less and Saturated fat (butter, margarine, These foods are not
in limited lard, cheese, cream, high fat milk), good for your
amounts trans fat, salt (less than 5g daily). health.Some guidelines
Processed meats/fatty cuts of meat include specific
(sausages, salami, bacon, ribs recommendations.
etc).Processed meals (high in fat,
sugar and salt).Pastries, muffins, pies,
cakes, sweets, etc.Alcohol is high is
sugar and calories and is only
recommended in moderation.
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Eating a wide range of different foods will give your body the nutrients and micronutrients
that it needs.
Diet and weight
In general, if we eat fewer calories than our body needs for energy, we will lose weight. If
we eat more than we need we put on weight.
But this is not the whole story. We all have an individual balance depending on how our
body signals to itself to process food. Some people burn more energy and in different
ways, and this explains some of the diversity in how we all look.
This can also change over time through life depending on whether we are still growing
and when we get older.
Some foods are processed by our bodies in ways that are more healthy. This tends to be
foods that release sugars more slowly and that contain fibre.
Other foods including saturated fats and foods that are high in salt or simple sugars can
have a negative impact on health because of how the body processes them.
Calories and lifestyle
The average number of calories you need each day can vary. It is influenced by many
factors including sex, age, metabolism, physical activity, growth and pregnancy.
Body height, weight and size, genetics, hormone levels and any illness can affect how
much energy we need.
Average daily guidelines recommend around 2500 calories for men and 2000 calories for
women.
Differences within nutrients
There are healthy and less healthy dietary sources of nutrients, especially for
carbohydrates (carbs) and fats. These are explained in below and in Table 12
Carbs: simple vs complex
Guidelines recommend that carbohydrates (“carbs”) form the basis of most diets, making
up half of total energy (calorie) intake. This food group can be separated into complex
(good) and simple (bad) carbs.
Complex carbs (wholewheat flour and pasta, and brown rice) contain larger chains of
sugar molecules. These take longer to digest than processed grains. This makes you feel full
for longer, helping to control your appetite.
Complex carbs provide energy and are key sources of fibre, B vitamins and minerals.
Refined complex carbs (white flour, pasta and rice) are digested more quickly by the
body. This makes them a faster source of energy. However, these types of carbs do not
offer as many additional nutrients. This is why whole-wheat and brown carbs help improve
the overall quality of your diet.
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Simple carbs are the sugars. These can be natural (e.g. fructose found in fruit) or refined
(e.g. sucrose or glucose in soft drinks, sweets and biscuits).
Another key carb-related term is the Glycaemic Index (GI). This relates to how quickly the
sugar is released into the bloodstream.
Low GI foods release sugar slowly. This gives a prolonged supply of energy to the body.
Higher GI foods give shorter bursts of energy.
Many factors affect the GI of a carbohydrate including whether the carb is simple or
complex, how the food is cooked and also what it is eaten with.
Fruit and vegetables are carbohydrate foods. They include a wide range of vitamins and
minerals as well as soluble fibre. Aiming for five portions of fruit and vegetables a day is
good for your health.
Fruit juice is counted as one of your 5-a-day, but if you are watching your weight it is better
to eat whole fruit which takes longer to digest and keeps you feeling full for longer.
Fat: saturated and unsaturated
Dietary fat is important for making healthy cells. It produces hormones and other signalling
molecules and is a source of energy and energy storage.
Two categories of dietary fat are saturated and unsaturated. They have the same amount
of calories but different effects on your health. We need to aim for a good balance
between the different dietary fats to optimise our health and reduce health risks.
Saturated fats are generally solid at room temperature and these are the fats that will
have a negative impact on our health. They are the naturally occurring ‘bad fats’ and are
found in butter, hard cheeses, fatty meat and meat products, cream, lard, suet and some
plant oils including coconut oil and palm oil.
Unsaturated fats include the polyunsaturated, monounsaturated and Omega 3 fats. These
will have a positive impact on our health. Monounsaturated and polyunsaturated fats are
found in oils such as olive, rapeseed and sunflower.
Omega-3 and omega-6 are known as essential fatty acids (EFA’s) because the body can
only get these from diet. They are found in oily fish such as sardines, salmon and mackerel.
Trans fats are a form of unsaturated fat that rarely exists in natural food but are associated
with partially hydrogenated vegetable oils. They are often added to processed foods such
as cakes and biscuits and so these should be eaten less often and in small amounts.
Trans fats as cooking oils have been banned in some regions because of their impact on
cardiovascular health.
Table 12: Types of fat and their impact on your health

Food types Comments
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Saturated Generally solid at room Less healthy. Linked to high LDL and
temperature. Animal fat an increase in heart disease. Diets
from meat and dairy high in saturated fat are linked to
(butter, cheese, cream). raising levels of LDL; this can be a
Some plant oils including risk factor for heart disease.
coconut oil and palm oil. Saturated fat should not be
excluded from the diet however,
just consumed in smaller amounts
(7-10% of fat intake). A range of fats
is needed for healthy functioning of
the body.
Unsaturate Vegetable oils like olive, Improve insulin sensitivity, LDL and
d sunflower, and rapeseed/ TG compared to saturated
canola oil. Nuts, fats.Replacing saturated fats by
avocados.Omega-3 (from unsaturated fats and carbs reduces
oily fish or supplements) the risk of heart disease.
and omega-6.
Trans fats Trans fats are included in Trans fats increase bad cholesterol,
processed foods.As a reduce good cholesterol and are
processed cooking oil, it bad for your health, especially
was widely used by fast “partially hydrogenated trans
food outlets for frying. fats”.They are banned in some
countries and US states for being
used as cooking oils.
Diet and cholesterol

Cholesterol is a compound that is similar to fat. It is needed by the body to form the
outside barrier of cells (membrane). It can be made both by the body and consumed
through sources in the diet. Absorption of dietary cholesterol is complicated. Other factors
such as genetics can affect the overall level of cholesterol circulating in the blood.
High levels of cholesterol in the blood are associated with damaging arteries and heart
disease.
Specifically, having high levels of low-density lipoprotein cholesterol (LDL) and low levels of
high-density lipoprotein cholesterol (HDL) in the blood increase the risk of heart disease.
Changes in diet can make a difference though. Choosing foods with more unsaturated
fats compared to saturated fats can increase levels of HDL (good cholesterol) and lower
levels of LDL (bad cholesterol).
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Diet and triglycerides

Similar to cholesterol, triglycerides are fat molecules that help in metabolism and moving
other fats around the body.
Like cholesterol, high levels of triglycerides in the blood have been linked to heart disease.
Dietary fibre: soluble and insoluble
Dietary fibre is classed as either soluble or insoluble. A mixture of both soluble and insoluble
fibre is needed for good health.
Soluble fibre changes how other nutrients are absorbed in the digestive system. Insoluble
fibre is not metabolised and absorbs water itself.
Soluble fibre regulates blood sugar levels and balances intestinal pH levels.
Insoluble fibre helps with digestion and elimination by speeding up the passage of food in
the digestive system.
Dietary fibre typically contains a proportion of the carbohydrate cellulose, which cannot
be digested by humans as we lack the enzyme to break it down.
Vitamins and minerals
Vitamins are chemical compounds and minerals are chemical elements that the body
needs in small quantities. They are used by the body for a wide range of functions and
very low levels (deficiency) are related to some health complications.
Unless you have a low level of a particular mineral or vitamin, there is unlikely to be a
benefit from taking a supplement.
Protein
Protein is a source of energy. It is essential in maintaining the function of all cells in the
body.
Protein is made up by complex combinations of 22 amino acids. Ten of these amino acids
can only be obtained by diet.
Although protein is an essential part of your diet, this is also only needed in moderation.
Salt
High intake of salt and high salt-containing foods increase the risk of high blood pressure.
This increases risk of heart disease.
Most salt in the UK diet comes from processed foods such as pastries, bread, convenience
and savoury snacks. Tinned foods can also be high in salt so if in doubt check the label.
Recommended intake of salt varies depending on your age, health and other factors. UK
guidelines recommend no more than 6 grams a day for adults, which is the equivalent to
2.4 g of sodium.
To convert sodium to salt multiply by 2.5. US guidelines are 5 g/day while recognising that
actual average intake is often twice this high.
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Ways of cooking
The way that we cook and prepare food is important. Certain cooking methods are also
better at retaining the nutrients within food.
Cooking techniques such as roasting and frying can be less healthy if a large amount of
fat (oil or butter) is added during the cooking.
However, you can fry and roast using small amounts of healthier fats such as olive and
rapeseed oil.
Grilling and steaming are widely considered to be healthier cooking techniques in most
cases.
and water.
References
1. https://discover.hubpages.com/food/FACTORS-TO-CONSIDER-IN-PLANNING-
MEALS#:~:text=%20FACTORS%20TO%20CONSIDER%20IN%20PLANNING%20MEALS%20,the%20
dietar
2. https://www.healthline.com/health/food-nutrition
3. https://www.healthline.com/health/food-nutrition#Deficiencies
4. https://www.healthline.com/health/food-nutrition#Considerations
5. https://byjus.com/biology/deficiency-diseases/
6. http://www.eatingwell.com/article/291554/30-day-low-carb-meal-plan-1200-calories/
7. https://oureverydaylife.com/menu-breakfast-lunch-dinner-23829.html
8. https://i-base.info/guides/side/diet-a-balanced-diet-and-your-
health#:~:text=By%20having%20an%20idea%20of,is%20shown%20in%20Table%2010.

Factors that Drive Food Choices
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Breakfast
Eating breakfast helps jump-start your metabolism and provides energy for the morning
hours. A well-rounded breakfast should include grains, fruits and dairy, plus maybe some
additional protein. One kid-friendly idea is an egg taco, with scrambled eggs and
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cheddar cheese folded in a soft tortilla and served with fresh fruit on the side. Add a
dollop of creamy salad dressing in the taco for a zesty kick. A classic healthy breakfast is
whole-grain cereal with milk and fresh fruit, whether berries, banana or peaches. For a
weekend breakfast, when you have more time, serve pancakes with fruit baked into them
plus scrambled or fried eggs and a glass of milk.
Lunch
Keep lunch simple with sandwiches, wraps or pita pockets. This makes it easy to get the
protein, vegetables and grains all together. A peanut butter and jelly sandwich with
carrots and a glass of milk hits the major food groups. Help kids keep chicken or tuna salad
confined by putting it in a pita pocket with lettuce and tomato. Add zip to the pita filling
by making the tuna or chicken salad with creamy ranch dressing instead of mayonnaise.
Serve the pita pocket with fruit and yogurt. If kids are at home, have them help make
open-faced personal pizzas by spreading tomato sauce, cheese and their favorite
toppings on English muffins. Serve with fruit or vegetables on the side.
Dinner
On the dinner plate, focus on dividing the plate almost equally between lean protein,
grains and vegetables. For example, make lasagna with ground turkey and a side of
steamed green beans. Assemble the lasagna when you have a chance, refrigerate it for
up to a day, and bake it for one hour before dinner. Serve with a lettuce salad and
creamy dressing. For a 20-minute meal, make an Asian-inspired stir fry with mixed
vegetables and strips of beef or chicken, all served over rice. Rather than serving fruit with
dinner, wait at least a half hour and serve it as dessert. Sliced strawberries, canned
pineapple and orange wedges all have enough natural sweetness to serve in place of
dessert, and they are quick and easy to prepare.
Snacks
Many people, especially growing kids, get hungry between meals and need a snack to
keep them going until the next meal. Offer snacks with some protein for a more filling
option. A small bowl of yogurt with fruit is a simple snack that kids can often prepare
themselves. Another idea is to serve an apple or banana with peanut butter to dip it in.
Keep prepared raw vegetables handy, such as carrots, celery, bell peppers and broccoli,
and serve them with creamy salad dressing for dipping. Cheese with crackers or a half
grilled cheese sandwich is another option.
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SAMPLE OF MEAL PLAN
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YOUR PROJECT
When you have finished going through the experiences and reading resources
contained in this module, you will plan and create a complete meal which is
nutritious and can be easily prepared in the midst of this pandemic. Take note of the
output conditions and expectations that follow.
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YOUR SCORE AND NOTES
PROJECT INFORMATION: Use the following format in formulating your answer.
1.Create a complete meal considering the nutritive value following the format below.
Make sure to follow the factors to consider in planning a meal. Bear in mind the
ways on how to avoid food contamination in writing your pre-operational and
cooking procedures.
2.Write a short explanation why you chose this meals
answer.

3. Electronic outputs may be sent to the official email address for the class. Meanwhile,
handwritten outputs may be resent to the school via courier or be dropped-off at
the specific collection area on campus.
4. Please use the space provided below for your answers.
30
MEAL PLAN
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Why did you choose this meal?
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References:
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Adaptive Community for the Continuity of Education and Student Services

National Teachers College

Food and Nutrition

Student Name: Degree Program:

This module focuses on principles of food, nutrition and meal management as

WEEK TASK OUTPUT

1. The tasks may be computer-generated or handwritten on a short bond paper using

2. For purposes of readability, electronic outputs should be encoded using Century

Word Choice Sophisticated Nouns and Needs more Little or no use

ANSWER SHEET: Please input your answers at the space provided.

READING MATERIAL NO. 1

Food Nutrition and You

Encourage and support breastfeeding.

Breads, cereals, rice, pasta, noodles and other grains

Vegetables, legumes and fruit

Lean meat, fish, poultry, eggs, nuts and legumes

Vegetarian and vegan eating practices

What are 'sometimes foods'?

Examples of sometimes foods include:

● cakes and ice cream

1. The tasks may be computer-generated or handwritten on a short bond paper using

ANSWER SHEET: Please input your answers at the space provided.

READING MATERIAL NO. 2

What are Deficiency Diseases?

List of Deficiency Diseases

Types of Vitamins Deficiency Diseases

Vitamin Deficiency Diseases

Mineral Deficiency Diseases

Prevention of Deficiency Diseases

● Eating simple, wholesome food such as groundnut, soybean, pulses, etc.

Diet: A balanced diet and your health

A healthy diet is good for your physical and mental health.

Table 10: Essential nutrients for a healthy balanced diet

Fibre Included Regulates blood Peas, beans, vegetables, fruit,

Table 12: Types of fat and their impact on your health

Diet and cholesterol

Diet and triglycerides

READING MATERIAL NO. 3

SAMPLE OF MEAL PLAN

YOUR SCORE AND NOTES

PROJECT INFORMATION: Use the following format in formulating your answer.

1. The tasks may be computer-generated or handwritten on a short bond paper using

Why did you choose this meal?

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