Universidad de Dagupan

School of Teacher Education

Arellano St., Dagupan City
PATHFIT 1: Movement Competency Training
1st Semester, S.Y. 2023-2024

Final Period
Eating Practices and Healthy Eating Habits

Motivation Question

“Why is having a healthy habit important?”

Discussion

The term eating practice (or food habits) refers to why and how people eat,
which foods they eat, and with whom they eat, as well as the ways people obtain, store, use,
and discard food. Individual, social, cultural, religious, economic, environmental, and political
factors all influence people's eating habits.

Why and How People Eat?

All humans eat to survive. They also eat to express appreciation, for a sense of
belonging, as part of family customs, and for self-realization. For example, someone who is not
hungry may eat a piece of cake that has been baked in his or her honor.
People eat according to learned behaviors regarding etiquette, meal and snack
patterns, acceptable foods, food combinations, and portion sizes. Etiquette refers to acceptable
behaviors. For example, for some groups it is acceptable to lick one's fingers while
eating, while for other groups this is rude behavior. Etiquette and eating rituals also vary
depending on whether the meal is formal, informal, or special (such as a meal on a birthday or
religious holiday).
A meal is usually defined as the consumption of two or more foods in a
structured setting at a set time. Snacks consist of a small amount of food or beverage eaten
between meals. A common eating pattern is three meals (breakfast, lunch, and dinner) per day,
with snacks between meals. The components of a meal vary across cultures, Various food
guides provide suggestions on foods to eat, portion sizes, and
daily intake. However, personal preferences, habits, family customs, and social setting
largely determine what a person consumes.

Influences on Food Choices

There are many factors that determine what foods a person eats. In addition to
personal preferences, there are cultural, social, religious, economic, environmental, and
even political factors.

Individual Preferences
 Universidad de Dagupan
School of Teacher Education
Arellano St., Dagupan City
PATHFIT 1: Movement Competency Training
1st Semester, S.Y. 2023-2024
Every individual has unique likes and dislikes concerning foods. These
preferences develop over time, and are influenced by personal experiences such as
encouragement to eat, exposure to a food, family customs and rituals, advertising, and
personal values.

Cultural Influences
A cultural group provides guidelines regarding acceptable foods, food
combinations, eating patterns, and eating behaviors. Compliance with these guidelines
creates a sense of identity and belonging for the individual. Within large cultural
groups, subgroups exist that may practice variations of the group's eating behaviors,
though they are still considered part of the larger group.

Social Influences
Members of a social group depend on each other, share a common culture, and
influence each other's behaviors and values. A person's membership in particular peer,
work, or community groups impacts food behaviors. For example, a young person at a
basketball game may eat certain foods when accompanied by friends and other foods
when accompanied by his or her teacher.

Religious Influences
Religious proscriptions range from a few to many, from relaxed to highly
restrictive. This will affect a follower's food choices and behaviors. For example, in
some religions specific foods are prohibited, such as pork among Jewish
and Muslim adherents. Within Christianity, the Seventh-day Adventists discourage
"stimulating" beverages such as alcohol, which is not forbidden among Catholics.

Economic Influences
Money, values, and consumer skills all affect what a person purchase. The price
of a food, however, is not an indicator of its nutritional value. Cost is a complex
combination of a food's availability, status, and demand.

Environmental Influences
The influence of the environment on food habits derives from a composite
of ecological and social factors. Foods that are commonly and easily grown within a
specific region frequently become a part of the local cuisine. However, modern
technology, agricultural practices, and transportation methods have increased the
year-round availability of many foods, and many foods that were previously available only at
certain seasons or in specific areas are now available almost anywhere, at any
Time.

Political Influences
Political factors also influence food availability and trends. Food laws and trade
agreements affect what is available within and across countries, and also affect food
prices. Food labeling laws determine what consumers know about the food they
Purchase.

Types of Eating Practices

 Universidad de Dagupan
School of Teacher Education
Arellano St., Dagupan City
PATHFIT 1: Movement Competency Training
1st Semester, S.Y. 2023-2024

FUEL EATING
This is the only reason we need to eat because food is fuel. We need it to
survive and thrive. Fuel eating happens when the body cues us that it is hungry and in
need of nutrients for energy.
When we are fuel eating, we choose to eat foods that are nourishing to the body
and stop when we are satisfied. This should, ideally, happen consciously and
intentionally. Fuel eating should occur 90% of the time.

JOY EATING
This is eating foods that don’t have nutritional value for our body (desserts,
savory snacks, and the like), but it provides pleasure. Joy eating can and should happen
occasionally so that we are satisfying our need for pleasure that we get from food.

FOG EATING
This is all the mindless eating that occurs during and between meals, whether
it’s fuel or joy eating. It’s the grazing and snacking that you may not be aware of: it’s
eating when you are not hungry.
Fog eating is overeating. And overeating is the reason we gain weight or not
lose extra weight. You should NEVER fog eat if you can recognize it.

STORM EATING
This type of eating feels out of control, and always results in negative
consequences both physically and emotionally. Storm eating can look like binge eating
where nothing seems enough. It is absolutely an act out of emotional cues and not
physical hunger.

10 Tips for Healthy Eating

1. Choose good carbs, not no carbs. Whole grains are your best bet.
2. Pay attention to the protein package. Fish, poultry, nuts, and beans are the best
choices.
3. Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods
with trans-fat. Plant oils, nuts, and fish are the healthiest sources.
4. Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits.
5. Eat more vegetables and fruits. Go for color and variety—dark green, yellow,
orange, and red.
6. Calcium is important. But milk isn’t the only, or even best, source.
7. Water is best to quench your thirst. Skip the sugary drinks, and go easy on the milk
and juice.
8. Eating less salt is good for everyone’s health. Choose more fresh foods and fewer
processed foods.
9. Moderate drinking can be healthy—but not for everyone. You must weigh the
benefits and risks.
10. A daily multivitamin is a great nutrition insurance policy. Some extra vitamin D
may add an extra health boost.
 Universidad de Dagupan
School of Teacher Education
Arellano St., Dagupan City
PATHFIT 1: Movement Competency Training
1st Semester, S.Y. 2023-2024
MODULE 6

NAME:
COURSE:
BLOCK:

I. MULTIPLE CHOICE
1. Which of the following is a benefit of eating slowly?
A) Increased calorie consumption
B) Better digestion
C) Reduced nutrient absorption
D) Accelerated metabolism

2. Which nutrient is primarily found in fruits and vegetables that aids in the prevention of diseases?
A) Protein C) Calcium
B) Vitamin C D) Iron

3. How can reading food labels help in making healthier choices?

A) Identifying the price of the food item
B) Determining the brand popularity
C) Understanding nutritional content and ingredients
D) Checking the product's color

4. Whole grains are beneficial for:

A) Reducing fiber intake
B) Lowering heart disease risk
C) Increasing cholesterol levels
D) Raising blood pressure

5. Which eating habit is helpful for managing weight?

A) Eating larger portions
B) Skipping meals
C) Consuming smaller portions
D) Eating quickly without breaks

6. How does hydration contribute to a healthy diet?

A) Aids in weight gain
B) Helps in digestion
C) Slows down metabolism
D) Increases fatigue

7. Mindful eating involves:

A) Eating quickly without paying attention to food
B) Consuming food while watching TV
C) Eating slowly and being aware of sensations and flavors
D) Eating large quantities of food without breaks

8. Which nutrient is essential for bone health?

 Universidad de Dagupan
School of Teacher Education
Arellano St., Dagupan City
PATHFIT 1: Movement Competency Training
1st Semester, S.Y. 2023-2024
A) Vitamin D C) Vitamin A
B) Vitamin B12 D) Vitamin K

9. Which statement about healthy eating is accurate?

A) Healthy eating means strict dieting at all times
B) Healthy eating eliminates all types of fats
C) Healthy eating can include occasional treats in moderation
D) Healthy eating never allows carbohydrate intake

10. What is a recommended practice before buying packaged food?

A) Checking the product's color
B) Reviewing expiration date
C) Smelling the packaging
D) Reading the food label for nutritional information

Activity II: TRUE or FALSE. DIRECTION: Write TRUE if the statement is correct and write FALSE if the
statement is wrong. Place your answer on the space provided

___________1. Eating a variety of colorful fruits and vegetables is essential for a balanced
diet.
___________2. All fats are bad for you and should be completely avoided.
___________3. Reading food labels can help you make healthier choices.
___________4. It's essential to eliminate all carbohydrates to maintain a healthy diet.
___________5. Eating smaller portions helps in managing weight better than eating larger
portions.
___________6. Consuming whole grains is beneficial for heart health.
___________7. Healthy eating means you can't enjoy treats or indulgent foods occasionally.
___________8. Hydration is a crucial part of a healthy diet.
___________9. Eating slowly and mindfully can aid in better digestion and portion control.
___________10. Eating a balanced diet means you have to follow strict dietary rules all the
time.