APPROPRIATE NUTRITIONAL

GUIDELINES FOR ADOLESCENTS

FOR HEALTHFUL EATING

WEEK 1
Expectations
At the end of the lesson, you are expected to:
1. explains the need to select food based on the
nutritional needs during adolescence
2. follows the Food Pyramid guide for
adolescents and nutritional guidelines for
Filipinos in choosing foods to eat.
The Food Pyramid is a
visual representation of how
different foods and drinks
contribute towards a healthy
balanced diet.

The Food Pyramid allows
individuals the flexibility to
choose foods and drinks from
each shelf depending on
their food preferences.
A Food Pyramid is a representation of the
optimal number of servings to be eaten
each day from each of the basic food
groups. The first pyramid was published in
Sweden in 1974. The 1992 pyramid
introduced by the United States Department
of Agriculture was called the "Food Guide
Pyramid" or "Eating Right Pyramid".
CALCIUM
 good for bone development and
strong teeth
 needed for the regulation of vital
body functions such as blood
clotting, heart muscle contraction
and relaxation
lessen your chance of developing
osteoporosis

IMPORTANCE OF NUTRITION AMONG

ADOLESCENTS:
IRON
◦ it is important for proper
functioning of cells and
for resistance to
infection.
◦ Hemoglobin formation
◦ Treats anemia
 PROTEIN
 Known as the
body- building food
 Good for growth
and development
especially the
bones and muscles
 Helps the body
make enzymes,
antibodies and
hormones.
 Supplies the body
with energy
CARBOHYDRATES
◦ Energy giving food
◦ Best source of fuel of the
body
◦ Help to digest fat and protein 
◦>all carbohydrates are
converted by your body to
Glucose, a simple sugar that is
your body’s main source of
energy.
FIBER
 Helps move waste
through the digestive
system
 Prevents constipation
and other intestinal
problems
 Reduces risk of heart
diseases
It also helps control
diabetes by reducing
blood glucose levels.
Healthful Eating Guidelines:
You are what you eat! How you feel and how much energy you
use to be active have a lot to do with what you eat.
Good Nutrition- this means eating the right amount of
healthful foods and not skipping meals. It provides you with
the needed calories and nutrients for your maximum energy
and wellness.
Kilocalories or Calories- units of heat that measure the
energy used by the body and energy that foods supply to the
body.
Nutrients- are substances in food that your body needs to grow, repair
itself, and supply you with energy.
Healthy Eating- this means about feeling great, having more energy and
stabilizing your mood.
Here are the important healthy eating tips you must know and practice
in order to achieve a healthy body and reach your full growth potential.
1. Set yourself up for success.
> think about planning a healthy diet as a number of small,
manageable steps rather than one big drastic change.
2. Moderation is key.
> It means eating only as much food as your body needs.
3. It’s not just what you eat, it’s how you eat.
> healthy eating is about more than the food on your plate—it is also about how you
think about food.
4. Fill up on colorful fruits and vegetables.
> fruits and vegetables are the foundation of a healthy diet. They are low in calories
and nutrient dense.
5. Eat more healthy carbs and whole grains.
> they are rich in phytochemicals which are chemical compounds found in plants
and antioxidants. It also helps protect against coronary heart diseases, certain cancers
and diabetes.
6. Enjoy healthy fats and avoid unhealthy fats.
> good source of healthy fat are needed to nourish your brain, heart and cells, as
well as the skin, hair and nails. Foods rich in certain omega -3 are particularly
important and can reduce cardiovascular disease, improve mood, and help prevent
dementia.
7. Add calcium for bone health
> calcium is one of the key nutrients that your body needs in order to
stay strong and healthy.
8. Put protein in perspective
> protein gives us the energy to get up and go and keep going. Serves
as the building blocks for growth and energy and essential for
maintaining cells, tissues and organs.
9. Limit sugar and salt.
> avoid sugary drinks. Salt intake should also be avoided to prevent
cardiovascular diseases.
10. Bulk up on fiber.
> eating foods high in dietary fiber can help you stay fit, lower the risk
for heart diseases, stroke, and diabetes and help you lose weight.
 Diet- is a pattern of eating that
includes what a person eats, how a
person eats, and how often a person
eats. Diet is important because it
describes how he/she eats every day.
 ACTIVITIES:
Activity #1: MEAL PLAN
Direction: Write down what you ate for each meal
throughout this week. At the end of each day, think of
ways to improve the quality of your meals and write
your answers in the last column. At the end of the
week, assess your diet and answer the questions on
the next page.
Activity #2: Example: Eat a variety of vegetables,
especially dark green, red, and orange

HEALTHY EATING HABIT vegetables.

1. _______________________________
2. _______________________________
3. _______________________________

List down
4. _______________________________

Direction: 5. _______________________________
 

five healthy
eating habits to
achieve your
Example: Limit your sodium and sugar.

health goals. 1. _______________________________

2. _______________________________
3. _______________________________
4. _______________________________
5. _______________________________