Republic of the Philippines

Department of Education Regional Office IX, Zamboanga Peninsula

HEALTH

Quarter 2, Wk. 7 – Module 1 Nutritional Needs of Adolescence

Zest for Progress

Zeal of Partnership

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Name of Learner: ___________________________

Grade & Section: ___________________________

Name of School: ___________________________

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This module highlights the importance of proper nutrition for a healthy life. It also focuses on the need to develop proper food choices based on nutritional needs of adolescents and following the Food Pyramid Guide and the nutritional guidelines for Filipino adolescents to maintain health.

As the saying goes, “You are what you eat.” Good nutrition affects

your total well-being. Thus, it is very important in attaining good health. As you explore this topic, you will know correct information that will help and guide you in choosing the right food you need for a healthy life. It will also make you realize that part of good nutrition is eating the right amount of food and not skipping meals.

Let’s see how much you know about our new topic. Answer the Pre-test

below to determine your prior knowledge, understanding and skill.

Pre-Test

Directions: Read each questions carefully, and write the letter of the best answer on the space provided for. _____ 1. How do you eat a variety of foods?

A. Eat at a fast food restaurant every day. B. Eat food from some of the food groups. C. Eat a variety of foods from each food group every day. D. Eat only one type of food from each food group every day.

____2. What dietary guideline will you use in choosing healthful snacks?

A. Eat salty snacks. B. Eat sweet snacks.

In this module you will be able to:

Follows the appropriate nutritional guidelines for adolescents for healthful eating.

explains the need to select food based on the nutritional needs during adolescence

follows the Food Pyramid guide for adolescents and nutritional guidelines for Filipinos in choosing foods to eat

CODE: H7N-llb-c-21

WHAT I NEED TO KNOW

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C. Eat your favorite snacks. D. Eat grains and fruits for snacks.

_____3. Which snack is NOT healthful? A. Milk

B. Fruit juice C. Soft drinks D. Fresh fruits

Before you proceed, let’s have first a review about the topic in Quarter 1-Health.

Directions: Write your thoughts about the changes and health

problems during your adolescence period. Use the bubble organizer to write your answers.

1. What are the changes that occur during adolescence? 2. How do you handle Health Concerns/Problems during adolescence?

As an adolescent, you should always remember that you are responsible for your own health. Monitor your body for changes that may need medical checkup. This is often referred to as part of self- care.

Before you start reading the new topic, the following are pictures which may be

familiar to you. Try to examine them.

Picture A Picture B

1._____________________________________________________

______________________________________________________

_____________________________________________________

2._____________________________________________________

______________________________________________________

WHAT’S IN

WHAT’S NEW

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https://pakistanirecipesinurdu.wordpress.com/2017/

06/20/top-5-fast-foods-in-pakistan/

http://www.habitos.in/blog/nutritious-food-for-

children.html

Directions: Answer the following questions to know about foods better. Write your answer on the line provided.

1. What message do you think the picture A & B trying to convey? ______

__________________________________________________________________________________________________________________________________________

2. Which of these foods do you usually eat? (A or B) Why? ______________ __________________________________________________________________________________________________________________________________________

3. Are these healthy foods? Why do you say so? ___________________________

___________________________________________________________________________ ___________________________________________________________________________

Are you ready for the new lesson? Read an interesting piece of information about Nutritional Guidelines and Food Pyramid Guide.

Good nutrition is very important in enhancing your quality of life and

in preventing diseases. It provides you with the needed calories and nutrients for your maximum energy and wellness. Calories or kilocalories are units of heat that measure the energy used by the body and the energy that foods supply to the body. Nutrients, on the other hand, are substances in food that your body needs to grow, repair itself, and to supply you with

energy. Adolescence is one of the fastest growth periods in a person’s life. The

physical changes during this stage affect the body’s nutritional needs.

Changes in your lifestyle as an adolescent may also affect your food choices

and eating habits. With your active social life and busy schedules, you

might often skip meals and just take snacks throughout the day. You might

also often skip breakfast, not knowing that this important meal will give you

WHAT IS IT

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the energy to make it through the day and to perform well in school. These

practices are unhealthful and are major risk factors in developing chronic

diseases, such as heart diseases, diabetes and even some types of cancer.

To achieve your full growth potential, proper food selection and

eating are very essential. You must know your physical need for food and

follow the dietary guidelines appropriate for your age. Always remember that

you need to eat foods that your body needs to support your growing body

and to prevent future health problems.

Nutritional Guidelines Following certain guidelines will help you choose a balanced and healthful

diet.

After knowing some facts about the importance of nutrition, answer these questions. 1. Were you able to follow most of the nutritional guidelines? _______________ 2. Which guidelines were you not able to follow? ___________________________ 3. What do you plan to do now? ___________________________________________ Nutritional Needs of Adolescents The growth spurt during adolescence creates increased demand for energy and nutrients. As an adolescent, your total nutrient needs are higher at this stage than at any other stage in your lifecycle. It only shows that nutrition and physical growth are essentially related; optimal nutrition

Eat a variety of foods every day. Consume fish, lean meat, poultry or dried beans. Eating these will give you

protein, vitamin B, iron and zinc. Eat more vegetables, fruits, and root crops. Vegetables and fruits are rich in

vitamins and minerals and some are high in fiber. Eat foods cooked in edible/cooking oil in your daily meals. Eating foods cooked

in edible/cooking oil daily prevents chronic energy deficiency. Fats and oils are also essential for absorption and utilization of fat-soluble vitamins, such as vitamin A.

Consume milk, milk products and other calcium-rich foods, such as small fish and dark leafy vegetables. These are good sources of protein and calcium

Use iodized salt, but avoid excessive intake of salty foods. Consuming less salt can reduce your chance of developing high blood pressure or can decrease your risk of cardiovascular disease.

Eat clean and safe food. It is important to handle and prepare food safely by observing cleanliness. Wash hands and use clean utensils in preparing and cooking food.

For a healthy lifestyle and good nutrition, exercise regularly, do not smoke, and avoid drinking alcoholic beverages.

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is a requisite for achieving your full growth potential. Due to rapid growth and development at this stage, you have a greater need for certain nutrients, such as calcium, iron, protein, and energy foods.

Processing Questions: 1. What are the nutritional needs of Adolescence? ________________________

For bone development, you need extra Calcium. It is likewise needed for the regulation of vital body functions, such as blood clotting, heart muscle contraction and relaxation, transmission of nerve impulse, and activation of some enzymes. Eating a balanced diet helps in building bone mass that will lessen your chance of developing osteoporosis in later life. You can get calcium from dairy products, leafy vegetables, canned fish with soft edible bones, and tofu. It is important to include any of these foods in your daily diet.

Teenage boys and girls have high demands of Iron due to growth spurt. The

onset of menstruation among girls also increases the need for iron. You can

improve the absorption of iron from plants by eating fruits or drinking fruit

juices that contain vitamin C. Iron is important for proper functioning of

cells and for resistance to infection.

Body-building food is Protein-rich necessary for the growth and development of your body, specially your bones and muscles. Protein-rich food helps the body repair itself. Protein also helps the body make enzymes, antibodies and hormones. Protein also supplies the body with energy even if it is not your body’s main energy source. Animal products, such as meat, fish, poultry, eggs, milk, cheese, soybeans are good sources of complete protein.

An increase in the physical activities of adolescents requires more energy food. Energy-giving food or Carbohydrates are the starches and sugars found primarily in bread, cereals, and in fruits and vegetables. In general, boys need more energy than girls due to the physical activities most of them engage in.

You need fiber or roughage, indigestible complex carbohydrates found in the tough parts of vegetables, fruits and whole grains. Fiber helps move waste through the digestive system. It prevents constipation and other intestinal problems, and reduces your risk of heart diseases. Some types of fiber help control diabetes by reducing blood glucose levels.

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_______________________________________________________________________ 2. Why is it important to eat variety of foods from all the food groups? _____

_______________________________________________________________________ Remember that there is a strong relationship between what you eat and your health, not only today but in the future as well. Proper

nutrition also helps prevent diet-related chronic diseases in the future, such as cardiovascular disease, cancer, and osteoporosis. It is important for you to select a well-balanced diet always.

Food Pyramid

The Food Pyramid Guide will guide you on how many servings

from each food group is recommended daily. There are six food groups in the

Food Guide Pyramid. The serving requirements of each individual depend on

age, sex, size, and activity level. Each day, we need to eat at least the lowest

serving from each of the food groups. This is to meet the daily requirements

of vitamins, minerals, protein, fiber, and carbohydrates of an individual.

We all need to eat a balanced diet every day. This includes servings of foods from different food groups.

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Here’s the Food Pyramid Guide.

This guide suggests that we consume—

food from the fats, oil and sweet group sparingly.

at least 1 glass a day of food from the milk and milk products group.

2 and ½ servings daily of food from the meat, poultry, dry beans, eggs, and nuts group.

1 egg a day (for teenagers)

3 servings of food from the vegetable group daily (for teenagers).

3 servings of fruits daily.

the greatest number of servings, which is 6-8 servings, of bread, cereal, rice, root crops and noodles.

Processing Questions:

1. Why is proper nutrition important to Adolescence in relation to growth? _________________________________________________________________ _________________________________________________________________

The shape of the Food Pyramid shows the types of foods and drinks you need to eat most for health eating.

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2. How do you use Food Pyramid and why is it important? __________________________________________________________________

__________________________________________________________________

In this activity you’re able to analyze and answer the questions based on

what you have learned from the topic.

Task 1: Word Search

Directions: Look for 5 words related about nutrition and encircle them. Write the words inside the box given below and describe/define on the line provided.

A C B V H L E N D R E S T D P

D N C V L O D F J I L P G B E

O C U U I V H R T U P N V A A

L A S T O E A C G R O U P C C

E Q E T R Y S C V S A Z X V E

S D S F S I C V B D S C F T R

C A L O R I E S Q W R E N T X

E R E A D T H N A S T V X S M

N A G O O D N U T R I T I O N

C N O T H I N G A S A I L D A

E T D H A D B M C A L C I U M

Word/s Description/Definition

1. - _______________________________________________

2. - _______________________________________________

Remember, healthy eating will reduce your risk of suffering from fatal diseases, such as cancer, heart disease, stroke, and diabetes. Healthy eating is important for proper growth and development. It can also prevent health problems, such as obesity, dental caries, iron deficiency, and osteoporosis. Women are prone to osteoporosis, so teenage girls should eat enough foods rich in calcium. This will help build strong bones to protect them from Osteoporosis later in life.

WHAT’S MORE

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3. - _______________________________________________

4. - _______________________________________________

5. - _______________________________________________

Task 2: Food Pyramid Exercises

Directions: Write the number of servings needed and classify each

food listed in the box below. Put each food in its proper section in the Food

Pyramid

FOOD PYRAMID Fats &

Sweets Milk &Dairy Meat & Protein

Vegetable Group/ Fruit Group Bread & Cereal Group

Directions: Share

your greatest learnings about nutrition inside the box.

This activity will give you an opportunity to show your understanding and

creativity of the lesson.

Let’s Advocate Healthy Eating!

FOODS

Bananas Carrots Fish Milk

Chicken Eggs Rice Butter

Oranges Cake

After the discussion, I learned ____________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

WHAT I HAVE LEARNED

WHAT CAN I DO

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Directions: Make an Advocacy Poster Material that would campaign about the importance of eating nutritious foods and their required amount. The rubric shall be used for evaluating your work.

Rubric for Poster

Criteria 5 3 1

Relevance All graphics/ drawings are related to the topic and make it easier to understand.

Graphics/drawings related to the topic.

Graphics/drawings do not relate to the topic.

Attractiveness The poster is exceptionally attractive in terms of design and neatness.

The poster is attractive in terms of design and neatness.

The poster is distractingly mess or very poorly designed. It is not attractive.

Originality and Creativity

All graphics/drawings used reflect an exceptional degree of student creativity in their creation.

Graphics/drawings made by the student but based on the ideas and design of others

No creativity and originality of poster made by the student.

Directions: Read carefully each item. Write the letter of the most appropriate answer on the space provided.

_____1. Among the given choices, what is an example of an energy giving food? A. Guava B. Milk C. Rice D. Spinach _____2.Which food group DOES NOT belong in the Food Pyramid Guide?

A Milk and milk products B. Coffee, tea and cola drinks C. Meat, poultry, dried beans, eggs, and nuts D. Bread, cereal, rice, root crops and noodles

_____3. What food is found at the top of the Food Pyramid? A. Banana B. Cassava C. Eggs D. Margarine

_____4. Which is NOT healthful to do? A. Eat vegetables and fruits daily. B. Limit the intake of sugar and salt. C. Increase consumption of fatty foods.

D. Eat breakfast high in fiber like oatmeal.

_____5. Why do adolescents require more energy and nutrients?

ASSESSMENT

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Region IX: Zamboanga Peninsula Hymn – Our Eden Land Here the trees and flowers bloom

Here the breezes gently Blow,

Here the birds sing Merrily,

The liberty forever Stays,

Here the Badjaos roam the seas

Here the Samals live in peace

Here the Tausogs thrive so free

With the Yakans in unity

Gallant men And Ladies fair

Linger with love and care

Golden beams of sunrise and sunset

Are visions you’ll never forget

Oh! That’s Region IX

Hardworking people Abound,

Every valleys and Dale

Zamboangueños, Tagalogs, Bicolanos,

Cebuanos, Ilocanos, Subanons, Boholanos, Ilongos,

All of them are proud and true

Region IX our Eden Land

Region IX

Our..

Eden...

Land...

A. They need to achieve full growth potential. B. They engage in more active physical activities. C. Their bodies are preparing for pubertal changes. D. Their bodies are undergoing several physical changes.

_____ 6. It is unhealthful to eat foods high in fats and sugar because these are major risk factors in developing ___________________________________.

A. skin diseases, such as tinea flava and ringworm. B. respiratory diseases, such as tuberculosis and flu. C. chronic diseases, such as heart disease and diabetes. D. sexually transmitted diseases, such as AIDS and gonorrhea.

_____ 7. To stay at a healthy weight, one should choose a healthful diet with_________.

A. high calories from sweets B. fibers from fruits and vegetables

C. fats and salt from processed food D. caffeine from cola drinks and coffee

_____ 8. Eat plenty of grains, vegetables, and fruits because these provide important vitamins and_____________________________.

A. fiber B. lots of fat C. lots of calcium D. complete nutrient

_____9. How many glasses of milk do adolescents need daily? A. 1 B. 2 C. 3 D. 4

_____10. How many eggs a day do growing adolescents need? A. 1 B. 2 C. 3 D. 4

Region IX: Zamboanga Peninsula Hymn – Our Eden Land and flowers bloom

gently Blow,

sing Merrily,

er Stays,

Gallant men And Ladies fair

Linger with love and care

Golden beams of sunrise and sunset

Are visions you’ll never forget

Oh! That’s Region IX

Cebuanos, Ilocanos, Subanons, Boholanos, Ilongos,

All of them are proud and true

Region IX our Eden Land

Region IX

Our..

My Final Farewell

Farewell, dear Fatherland, clime of the sun caress'd

Pearl of the Orient seas, our Eden lost!,

Gladly now I go to give thee this faded life's best,

And were it brighter, fresher, or more blest

Still would I give it thee, nor count the cost.

On the field of battle, 'mid the frenzy of fight,

Others have given their lives, without doubt or heed;

The place matters not-cypress or laurel or lily white,

Scaffold or open plain, combat or martyrdom's plight,

T is ever the same, to serve our home and country's need.

I die just when I see the dawn break,

Through the gloom of night, to herald the day;

And if color is lacking my blood thou shalt take,

Let the sun draw the vapors up to the sky,

And heavenward in purity bear my tardy protest

Let some kind soul o 'er my untimely fate sigh,

And in the still evening a prayer be lifted on high

From thee, 0 my country, that in God I may rest.

Pray for all those that hapless have died,

For all who have suffered the unmeasur'd pain;

For our mothers that bitterly their woes have cried,

For widows and orphans, for captives by torture tried

And then for thyself that redemption thou mayst gain

And when the dark night wraps the graveyard around

With only the dead in their vigil to see

Break not my repose or the mystery profound

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