Dietary

Habits
PathFit 1
 ● Fast food fanatic
● Eat-all-you-can
● Fiber conscious
Are you eating to ● Home Prepared
live a healthy life?
Activity:

Write down everything you have eaten and drunk the whole day
yesterday. In a plate/pie diagram, present what you have eaten and
drunk. Classify the food that you have eaten. Share your diagram with
your classmates.

1. Are you happy with what you have eaten? Why?

2. Can you say that your diet is healthy? What makes you say so?
3. In which group are your food choices classified most?
4. In which group are your food choices classified least?
Nutrition
*It refers to the food intake, which is the key
to any level of physical conditioning. It
involves the nutrients that get into the body
through three meals and snacks.
*It refers to one’s food choices and the effects
of the specific components on health.
FOOD
PYRAMID
- is a hierarchy of food groups that shows their
recommended daily servings.
-it is a diagram that can help determine the required food
amounts and servings appropriate for their age.

CALORIE
- is the unit of measurement used to show the amount of
energy derived from the food.
 FOOD GROUPS
FAT-RICH
CARBOHYDRATE FOODS
01 - Energy giving foods and
main component of these
PROTEIN-RICH
food is starch
-It is need for body
lubrication and insulation.
VITAMINS AND
03
MINERAL-RICH

02 FOODS
- Building- blocks of the
body as they build and
FOOD
- Booster and are body
regulator of metabolic
04
repair body tissues
process
A balanced diet comprises all
the basic food groups so that the
three meals (and snacks) can
provide sufficient nutrients
needed by the growing body and
active body. The right
proportion of calories, nutrients,
and other food components in
one’s diet.
Nutrients

-refers to the substance in food that provides

structural or functional components or energy to the
body.
- it is the chemical substance in food used for body
growth and health.
 SIX MAJOR
1. NUTRIENTS
Protein : meat, dairy, legumes, nuts, seafood and eggs
2. Carbohydrates: pasta, rice, cereals, breads, potatoes,
milk
3. Lipids: oils, butter, margarine, nuts, seeds, avocados and
olives
4. Vitamins: common vitamins include the water soluble
group vitamins and the fat soluble vitamins
5. Minerals: all foods contain some form of minerals
6. Water: as a beverage and a component of many foods
especially vegetables and fruits (forgotten nutrient)
MACRONUTRIE
NTS
1. Carbohydrates- is the chief source of energy in the Filipino diet. It is also
the preferred energy source for most of the body’s functions. In addition to
energy provision, carbohydrates are also vital constituents of several body
compounds essential to life (glycoproteins, DNA, RNA)
2. Fat- provides a concentrated source of food energy. It is also an important
component of body cells. Other functions of fats include body insulation and
padding from extreme temperature and shock, provide palatability and
satiety value to foods.
3. Protein- is the body building nutrient. It is needed for growth and repair of
damaged cells. Proteins constitute the cell machinery- the do the cell’s work.
It also help produce antibodies to fight infection. Other regulatory roles of
protein include maintenance of fluid, electrolyte balance and acid-base
balance and transport of substances around the body.
MICRONUTRIE
NT
1. Vitamins – they are boosters and regulators/facilitators of body processes.
The human body needs an adequate supply of 13 vitamins- fat-soluble
vitamins A, D, E and K and water-soluble vitamins C and B complex. Rich
sources of vitamins include green, leafy and yellow vegetables and fresh
fruits.
2. Water- it constitute the body’s fluid compartment that provides the medium
in which all of the cell’s chemical reactions occur. Body water acts as
transporters of nutrients and waste products, lubricant around joints, and
shock absorber in certain body organs (e.g spinal cord)
3. Minerals- do not provide calories but also are used as building blocks for
body tissues such as bones, teeth, muscles and other organic structure.
Minerals are involved in the regulation of metabolism.
GUIDELINES TO LIFELONG WEIGHT AND
HEALTH MAINTENANCE
1. Eat
balanced 2. Follow a 3. Maintain
meals consistent eating your ideal
everyday pattern. weight.
Balanced meal means Eat three meals a day.
eating adequate foods Regular eating habits It is believed that good
containing through a variety of physical health and
carbohydrates, proteins, foods and nutrients overweight are not
fats, vitamins and contribute to sound compatible.
minerals. nutrition.
4. Eat low-calorie 6. Drink 6-8
snacks and avoid 5. Cut down on high- glasses of water
fats food and eat
junk foods. a day.
more lean meats.
Most junk foods contain
much sugar or salt or
Avoid excessive pork Water and other fluids
preservatives, which are
dishes and cheese but are necessary to certain
not essential in
go for fish, poultry bodily functions.
improving one’s diet.
and lean beefs.
Form a habit of eating
fruit.

7. Eat amidst a relaxed and
pleasant atmosphere.
Chew your food thoroughly and
enjoy each bite. If you make this
a habit, there is a tendency that
you will not over eat. Finishing a
meal hurriedly may to
indigestion.
8. Food supplement
may be taken if
necessary.
A well-balanced diet generally
provides enough nutrients for people
to carry on their basic activities.
These supplements have the
potential of improving the dietary
intake to insure balance nutrition.
Nutrients Sources Importance Deficiency

Green and leafy vegetables,
A carrots, tomatoes
Liver, pork, soybeans, grains
B1
Eggs, fish, liver, lean meat,
B2 milk, leafy vegetables
Good vision, normal growth of bones Poor vision, night
and teeth, healthy skin blindness, kidney
problems
Proper functioning of heart, nerves, Beriberi, poor
muscles appetite, nerve
problems
Healthy skin and hair, good vision Poor growth and
and growth, reproduction vision, hair problems

Citrus fruits Maintaining cells and tissues Low body resistance

C to infections

Fish oils, eggs, milk Growth, strong teeth and bones Weak teeth and
D bones

Leafy vegetables, vegetable Forming red blood cells No known symptoms

E oil, potatoes, liver

Leafy vegetables, liver, Blood clotting, healthy bones hemorrhage

K potatoes
TASK: WEEKLY
MEAL
CreatePLAN
your own meal plan good for one week. Follow a balanced diet and
only choose healthy foods on your meal plan.

MEAL MON TUES WED THURS FRI SAT SUN

BREAKFAST

SNACKS

LUNCH

SNACKS

DINNER

SNACKS
THAN
KS!
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RESOURCES

- Nutrition and Physical Fitness Manual by Leonora Nigos

Panlasigui Ph.D

- Health and Wellness, Movement Education and Exercise

Program by John Lawrence T. Ambrocio et al.