MODULE 3

• City of Good Character
• Characteristics of the City of Good Character

  • DISCIPLINE
  • GOOD TASTE
  • EXCELLENCE
• Department of Education, National Capital Region, SCHOOLS DIVISION OFFICE, MARIKINA CITY
• Module 3 - Weight Management
• Learning Competencies and Objectives


  Involves oneself in community service through sports officiating and physical activity programs<|>Evaluate current eating habits based on the dietary recommendations such as the Philippine Food Pyramid and Pinggang Pinoy<|>Identify the merits of food products based on its food label<|>Explain the role of nutrition in supporting your physical activity at home or in the community
• Weight


  A body's relative mass or the quantity of matter contained by it
• Wanting to help a friend lose weight

  • Encourage him to join in a morning jog everyday
  • Join with him in different physical activities in your barangay
  • Help him to monitor his food intake and some physical activities
• Weight management


  A process which can be achieved by increasing exercise and decreasing caloric intake
• As SK Chairman, proposing a project to promote weight management to the youth

  Conduct physical activities and seminars for the overweight and obese youth
• Calories


  A unit of heat used to indicate the amount of energy that foods will produce in the body
• Thermic effect of physical activity


  The amount of energy required for physical activity. It determines how many calories you are burning while doing physical activities
• Thermic effect of Food


  The amount of energy required to digest and absorb food
• Basal Metabolic Rate


  The amount of energy required to maintain your body at rest
• Total Energy Expenditures


  The total amount of energy required for physical activity, digesting food, and maintaining basic bodily functions
• Weight management


  The process of adopting long-term lifestyle modification to maintain healthy body weight on the basis of a person's age, gender and height
• Negative energy balance


  Occurs when you expend more calories than you consume, resulting in weight loss
• Positive energy balance


  Occurs when you consume more energy (calories) than you expend, resulting in weight gain
• Neutral energy balance


  Occurs when the number of calories you consume equals the amount that you expend
• Metabolic Equivalent for Task (MET)


  A number that estimates how much energy the body uses during a specific activity
• Body Mass Index (BMI)


  A number that represents your weight distribution
• Activity: WORD HUNT
• Activity: COMMUNITY MAPPING
• Points to Ponder
• Nutrition and Weight
• Gaining Weight
• Losing Weight
• Energy Balance


  Compares the amount of energy consumed as food with the amount of energy expended through the combination of resting metabolism, activities of daily living and voluntary physical exercise
• Three States of Energy Balance

  • Positive EB
  • Negative EB
  • Neutral EB
• Thermic Effect of Food (TEF)


  The energy cost of digesting, absorbing, and metabolizing the nutrients in food
• Thermic Effect of Activity (TEA)


  The energy cost of all our muscular contractions that result from our participation in physical activities, which amounts to 20-30% of our total daily expenditure
• If calorie intake from food consumption is greater than energy expenditure


  An energy imbalance occurs resulting in gaining weight
• If energy expenditure exceeds calorie intake

  Weight loss results
• Three states of energy balance

  • Positive EB - weight gain
  • Negative EB - weight loss
  • Neutral EB - calories consumed equals calories expended
• Filipino Food Pyramid Guide


  • Divided into levels of recommended consumption
  • Messages about exercise and personal and environmental hygiene serve as support messages
• Pinggang Pinoy


  • Healthy food plate for Filipino adults that shows adequate distribution of nutritious foods in a meal
• Key messages of the Filipino Food Pyramid Guide and Pinggang Pinoy

  • Eat a variety of foods every day
  • Breastfeed infants exclusively
  • Eat more vegetables and fruits
  • Consume fish, lean meat, poultry, eggs, dried beans or nuts daily
  • Consume milk, milk products and other calcium-rich foods
  • Consume safe foods and water
  • Use iodized salt
  • Limit intake of salty, fried, fatty and sugar-rich foods
  • Attain normal body weight
  • Be physically active, make healthy food choices, manage stress, avoid alcoholic beverages and do not smoke
• Food labels


  Provide information on the serving size, calories and nutrient content of a food product
• Things to check on food labels

  • Serving size
  • Number of servings per package
  • Total Carbohydrate
  • Choose foods with more fiber, vitamins, and minerals
  • Choose foods with lower calories, saturated fat, sodium, and added sugars. Avoid trans fat.
• You may eat fewer or more calories a day depending on your age, gender, activity level, current weight, and whether you're trying to lose or maintain your weight
• Be guided by the food pyramid in terms of the serving size