Lesson 6 and 7

Nutrition
Prepared by : John Patrick Micua, LPT
Topic: Nutrition
• Nutrients
• Food Pyramid
• Eating Habit
• Meal Plan
• Calorie Computation
 Nutrition
• is the study of nutrients in food, how the body uses
them, and the relationship between diet, health,and
disease.
• the process by which the body takes in and uses food.
• it is one of the most important factors in keeping a
healthy long living body.
 Nutrients
• Carbohydrates • Vitamins
• Lipids • Minerals
• Proteins • Water
Carbohydrates
provide energy to
the body.

Ex. pasta, rice,

cereals, breads,
potatoes, milk,
fruit, sugar
Lipids
provide energy for
living organisms.

Ex. oils, butter,

margarine, nuts,
seeds, avocados
and olives, meat
and seafood
Proteins
Help your body
repair cells and
make new ones.

Ex. meat, dairy,

legumes, nuts,
seafood and eggs
Vitamins
It is required for the
body to work
properly.

Ex. Fruits and

vegetables
Minerals
it is important for
your body to stay
healthy.

Ex. Red meat, Milk

and dairy products,
Seafood
Water
Regulates body
temperature,
moistens tissues in the
eyes, nose and mouth.

Ex. As a beverage and

a component of many
foods, especially
vegetables and fruits.
Food Pyramid
• It is a visual representation of how
different foods and drinks contribute
towards a healthy balanced diet.
 Shelf 1: Vegetables, Salad and
Fruit

(at least 5 to 7 servings a day). Base your

meals on these and enjoy a variety of
colours. More is better. Limit fruit juice to
unsweetened, once a day.
Shelf 2: Wholemeal Cereals and
Breads, Potatoes, Pasta and Rice

(3–5 servings a day, up to 7 for teenage

boys and men age 19–50). Wholemeal
and wholegrain cereals are best. Enjoy
at each meal.
Shelf 3: Milk, Yogurt and Cheese

(3 servings a day and 5 from the age of

9 to 18) Choose reduced-fat or low-fat
varieties. Choose low fat milk and
yogurt more often than cheese. Enjoy
cheese in small amounts.
Shelf 4: Meat, Poultry, Fish, Eggs,
Beans and Nuts

(2 servings a day) Choose lean meat,

poultry (without skin) and fish. Eat oily
fish up to twice a week. Choose eggs,
beans and nuts. Limit processed salty
meats such as sausages, bacon and
ham.
Shelf 5: Fats, Spreads and Oils

(In very small amounts) Use as little as possible.

Choose mono or polyunsaturated reduced fat or
light spreads. Choose rapeseed, olive, canola,
sunflower or corn oils. Limit mayonnaise, coleslaw
and salad dressings as they also contain oil.
Always cook with as little fat or oil as possible –
grilling, oven-baking, steaming, boiling or stir-
frying.
Top Shelf: foods and drinks high
in fat, sugar and salt.

These are not needed for good health

and should not be consumed every day.
Very small amounts once or twice a
week maximum is sufficient.
Eating Habit
• Fuel Eating
• Fun Eating
• Fog Eating
• Storm Eating
 Fun Eating
When you are eating foods that support your body and
its needs. This is clean eating. Eating real, whole,
natural, minimally processed foods that provide you
with energy and nourishment and feel good in your
body. You want to eat fuel foods 80% of the time.
Explanation:
Certain nutrients
feed your mind and
create long-lasting
energy to help you
stay focused and
productive all day
long.
 Fun Eating
Eating any foods that you love to eat that don’t
necessarily give you anything back. In other words food
that tastes great and you enjoy but don’t offer any real
nutritional value (i.e. cake, wine, potato chips, candy,
etc.). You want to pay careful attention when eating fun
foods as to be sure you are receiving the pleasure that
they provide. This could look like one small treat a day
or two fun meals a week. The rule with fun eating is
that you must enjoy each bite.
Explanation:
This is when you
eat food simply
because it tastes
good. It just tastes
good in your
mouth. The secret
to joy eating is that
you must enjoy it.
 Fog Eating
Anytime you eat without awareness. You are munching on
chips without even tasting them, you are snacking on your
kids’ peanut butter and jelly crusts while making lunch,
you finish off a bag of candy before you even realize how
much you ate and don’t even remember what it tasted
like. Fog eating is notenjoyable or purposeful; it’s an
unconscious munch that we are not even aware we are
doing. The goal is to never fog eat. Stop the minute you
catch yourself.
Explanation:
It is when you are
eating but you are
not aware that
you’re doing it. It is
not pleasurable and
not enjoyable.
 Storm Eating
Binge eating or eating out of control. It is anytime you
can’t stop yourself. You are aware that you are eating
and you want to stop but you feel like you can’t stop or
like you can’t control yourself. It’s almost like you are
watching another person inside your own body.
Sometimes this happens if we let ourselves get too
hungry and sometimes it happens when we have an
overwhelming emotion that we do not want to feel.
Storm eating is usually followed by regret and shame.
Many times it’s done in private or in hiding.
Explanation:
It is like when you
are eating and out
of control, you are
doing this because
of overwheling
emotion.
 Meal Plan
• A meal plan is any strategy used to map out what
you're going to eat. This term may refer to following a
specific diet, or it may just indicate the process of
thinking through what you plan to eat beforehand.
• It is also a simple act of taking some time to plan any
number of your meals for the week.
How to calculate your daily
calorie needs
Step 1: Find your body weight in kilograms (just divide
your weight in pounds by 2.2 to get your weight in
kilograms).
Step 2: Multiply your weight in kilograms by 0.9 if you
are a woman or 1.0 if you are a man.
Step 3: Multiply by 24
Step 4: Multiply by your “Lean Factor” from the table
below (read on to learn how to find your body fat
percentage if you don’t know it)
Example :
61 kg (134.5 lbs.) x 0.9
(female) x 24 x 0.95 (20%
body fat) = 1252

You can use the link

below to determine
your body fat
percentage :

https://www.active.
com/fitness/calcula
tors/bodyfat
Step 5: Multiply by
Activity Modifier
Daily calorie need would
be:
1252 (my BMR) x 1.55
(Light Activity) = 1940
calories/day

Ps. As a student you can

use 1.30 ( Very Light ) as
your daily activity level
multiplier.
Please answer the following:
SAS/Module 6
Activity 3. Quick Recall

SAS/Module 7
Activity 3. Meal Plan and answer the questions below.
Activity 5. Tagline Making and answer the questions below.