Lesson 4 Nutrition

• Nutrition


  The substance meets our daily nutritional needs
• Food


  One of the basic necessities of life, containing all the essential nutrients required by the body
• Protein - 1 gram = 4 calories
• Fats - 1 gram = 9 calories
• Carbohydrates - 1 gram = 4 calories
• Food = energy (measured in calories)
• Healthy Diet


  • The diet is able to satisfy one's energy and nutrient needs for proper body functions, growth and development, daily activities and maintenance of health while keeping well within one's caloric needs
  • The food is of good quality and quantity of consumption is enough for a person
  • The diet emphasizes vegetables, fruits, whole grains, root crops, fat-free or low fat milk, lean meats, poultry, fish, egg, beans and nuts. It is also low in saturated fats, trans fats, cholesterol, sodium and added sugar
• Effective Nutritional Plan


  1. Breakfast is the most important meal of the day

  2. Attempt to eat 4-6 meals per day

  3. Minimum of 8 glasses of water per day

  4. Attempt to consume carbohydrates, proteins, and fats in every meal

  5. Vegetables are the best source of vitamins and minerals

  6. Read labels and understand serving sizes

  7. Supplements should be used as supplements

  8. Make a lifestyle change - diets often fail
• Developing Good Nutrition


  1. Eat the right kind and the right amount of food

  2. Pack a home-prepared school lunch

  3. Eat nutritious snacks

  4. Avoid eating spicy foods

  5. Have plenty of rest and outdoor exercise

  6. Eat your meals on time and in the company of your family

  7. Studies have shown that people who are well nourished generally eat balanced meals

  8. A balanced meal contains all the food nutrients needed by the body in the right amount

  9. The simplest and easiest way to check the nutritional adequacy of a meal is by using the Recommended Daily Allowance (RDA) guides provided by the Food and Nutrition Research Institute (FNRI)
• The Filipino pyramid food guide for today's lifestyle

  • Eat most: Vegetables, green salads, fruits or juices
  • Eat more: rice, root crops, corn, noodles, bread, cereals
  • Eat some: fish, poultry, dry beans, nuts, egg, lean meats, low fat dairy
  • Eat a little: fats, oils, sugar, salt
  • Drink a lot: water, clear broth
• Healthy pyramid food group choices

  • Vegetables, green salads, fruits or juices
  • rice, root crops, corn, noodles, bread, cereals
  • fish, poultry, dry beans, nuts, egg, lean meats, low fat dairy
  • fats, oils, sugar, salt
  • water, clear broth
• Recommendations to have a healthy diet

  • Eat plenty of vegetables and fruits
  • Eat variety of foods
  • Eat moderate amounts of fats and oils
  • Eat less salt and sugar
• The Pinggang Pinoy