WEEK 15 LESSON 13 Principles of Healthy Eating

SUB-TOPIC/S: Food-based dietary guidelines in the

Philippines and Meal Plan for Fitness Goal
 Food-based dietary guidelines (FBDGs) educate consumers on healthy
diets and provide direction for programs and policies aiming to ensure
healthy diets for all. Children of all ages have unique, age-specific
nutritional needs, problems, and challenges, and healthy child growth and
development also require adequate nutrition before conception and
during pregnancy and lactation.
The Nutritional Guidelines for Filipinos (NGF) is a set of dietary
guidelines based on the eating pattern, lifestyle, and health status of
Filipinos. The NGF contains all the nutrition messages for healthy living
for all age groups from infants to adults, pregnant and lactating women,
and the elderly.
Criss-Cross Puzzle!
Directions: Solve the puzzle below in relation to our topic for this week.
ACROSS
4. is a new, easy-to-understand food guide that uses a familiar food plate model to
convey right food group proportions on a per-meal basis.
5. are the amount of energy released when your body breaks down (digests and absorbs)
food.

DOWN
1. is the ability to do work.
2. is a diet consisting of adequate amounts of all the necessary nutrients recommended
for growth and for efficient daily.
3. are the nutrients you use in the largest amount like carbohydrates, fat and protein.
What do you know?
Directions: Look and analyze the pictures below, will you share and discuss your prior
knowledge about it.
 Read and Discover

Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn
per day when exercise is taken into account. This number is important to know as it gives one a baseline
to compare current consumption to and then adjust as needed depending on goals.

Below are the basic TDEE components:

Basal Metabolic Rate (BMR):
BMR is said to be the number of calories that an individual body burns per
day to keep him/her alive. It is the amount of energy needed to run vital organs of
the body.
Even if a person lays on the bed throughout the day, he is supposed to expend
energy which corresponds to basal metabolic rate.
 Thermic Effect of Food (TEF):
It is the energy that is utilized by the body to digest food you consume. Basically, TEF
typically accounts for 10% of an individual total daily energy expenditure. It involves
breaking down the proteins, carbs, and fats that are absorbed and utilized by the body to
bring out all of its processes. These include synthesizing hormones, producing
neurotransmitters, building new tissue, etc.

Non-Exercise Activity Thermogenesis (NEAT):

NEAT comprises the number of calories expended during daily activities that are not
categorized as structured exercise. It includes activities such as movement from one room
to another or taking the stairs to the office etc. Here one thing must be considered that
NEAT varies from person to person. The overall TDEE of an individual is dependent on
NEAT and is measured by the physical activities performed in a day.
Exercise Activity Thermogenesis (EAT):
At last, we have EAT which is a planned exercise activity. It includes playing a
sport, working out in a gym etc. It constitutes only 5% of the total TDEE but benefits you
in many other positive mental and physical ways.
Finally, by considering all above factors, you can calculate TDEE with the help of
the expression given as: TDEE = BMR + TEF + NEAT + EAT

How Many Calories Does Each Macronutrient Have?

Each macronutrient corresponds to a specific calorie amount each gram:

1. Carbohydrates have 4 calories per gram
2. Proteins have 4 calories per gram
3. Fats have 9 calories per gram
Time to Reflect!

Directions: Complete the following statements to help you to reflect and assess your own
learning about the topic or lesson:

1. I learned that ______________________________________________________

2. I will practice healthy eating habits because _________________________
3. I will prevent myself from ____________________ because ______________
4. I will promote _________________________ because ____________________
 Prepared by:

DR. JENNIFER G. DELA CRUZ