Lesson 2: BASIC NUTRITION

LESSON 2:
BASIC NUTRITION

INTRODUCTION
Nutrition is the science that interprets the nutrients and other substances in food in relation
to maintenance, growth, reproduction, health and disease of an organism. It includes
ingestion, absorption, assimilation, biosynthesis, catabolism and excretion. Wikipedia

Eating the right kind of food, in the right amount and at the proper time, is basic to good
nutrition. Foods rich in carbohydrates, fats, proteins, vitamins, minerals will definitely
provide healthful life to the body. It is advisable for us to refer always to the Filipino Food
Guide for our guide to eating patterns. We have to make sure that we are always healthy
especially this time of pandemic. Being healthy is one powerful weapon to fight the
pandemic that we are facing right now.

In this lesson, you will be familiarized again with the different nutrients which our body
needs, the food pyramid which will serve as our guide and the importance of different
nutrients in our body.

Time Frame: 8 hours

Objectives:

At the end of the lesson, the students will be able to:

1. define nutrition;
2. identify the different nutrients needed by the body;
3. determine the contents of the food pyramid;
4. understand the importance of nutrition in the body.

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ENGAGE

What do you know about basic nutrition?

Why do you think proper nutrition is very important?

EXPLORE
Take a look at the pictures.

What might happen if you will not eat the right kind of food? Or what might happen if you
do the other way?

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EXPLAIN

1. What do you understand about basic nutrition?

2. What are the different nutrients that should be supplied to the body?
3. Why is basic nutrition very important?
These questions will guide you as you go on reading the notes. Please read and understand
carefully.

BASIC NUTRITION
A goal in eating the right kind of food is to be well- nourished. To be well- nourished means
a great many things which are very important to all human beings. A well- nourished person
has these characteristics:

-not extremely slim or excessively fat

-firm and healthy looking skin

-glossy hair

-well-formed teeth

-good posture

-ability to withstand fatigue

-excellent bright eyes

To be well-nourished, however does not mean filling up the stomach with any kind of
food but not eating enough of all the right kind. The body has uses for many different food
substances in carrying on his work.

A Guide to Eating Patterns

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The Filipino Food Pyramid is an illustrative guide to eating patterns. It is easy to follow,
relevant to the times and practical. However, it is not meant to be rigid guideline. The
preferred diet should still be in reference to the individual needs.

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What should we eat for building, upkeep and smooth running of our bodies?

Essential nutrients are compounds that the body can’t make or can’t make in
sufficient quantity. According to the World Health Organization Trusted Source,
these nutrients must come from food, and they’re vital for disease prevention,
growth, and good health.

While there are many essential nutrients, they can be broken into two categories:
macronutrients and micronutrients.

Macronutrients are eaten in large amounts and include the primary building blocks
of your diet — protein, carbohydrates, and fat — which provide your body with
energy.

Vitamins and minerals are micronutrients, and small doses go a long way. There
are six main groups of essential micronutrients and macronutrients.

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1. Protein

Protein is having its

moment, and not just in the workout community. But all of the hype is for a good
reason. Protein is essential for good health.

Protein provides the building blocks of the body, and not just for muscle. Every cell,
from bone to skin to hair, contains protein.

A startling 16 percent of the average person’s body weight is from protein. Protein is
used primarily for growth, health, and body maintenance.

All of your hormones, antibodies, and other important substances are composed of
protein. Protein is not used to fuel the body unless necessary.

Proteins are made of up different amino acids. While the body can create some
amino acids on its own, there are many essential amino acids that can only come
from food. You need a variety of amino acids for your body to function properly.

The good news is that you don’t need to eat all of the amino acids at once. Your
body can create complete proteins from the foods you eat throughout the day.

Healthy sources

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The most famous unsaturated fats are omega-3 and omega-6 fatty acids.
Unsaturated fats are important for your body as they provide essential fatty acids
your body can’t make. You can find these healthy fats in nuts, seeds, fish, and
vegetable oils (like olive, avocado, and flaxseed). Coconut oil provides plant-based
fats in the form of medium-chain triglycerides which impart health benefits like
faster utilization by organs as fuel and appetite control.

Avoid trans fats and limit your intake of saturated animal-based fats like butter,
cheese, red meat, and ice cream.

2. Carbohydrates

Don’t let the

low-carb craze fool you. Carbohydrates are necessary for a healthy body. Carbs fuel
your body, especially your central nervous system and brain, and protect against
disease, according to the Mayo Clinic.

Carbohydrates should make up 45 to 65 percent of your total daily calories,

according to the Dietary Guidelines for Americans Trusted Source.

Healthy sources

Before you reach for the white bread or pasta, keep in mind that the type of carb
you eat matters. Some carbs are healthier than others. Opt for whole grains, beans,

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and fiber-rich vegetables and fruits instead of refined grains and products with
added sugar.

3. Fats

Fats often get a bad rap, but recent research has shown that healthy fats are an
important part of a healthy diet. According to Harvard Medical School, fat supports
many of your body’s functions such as vitamin and mineral absorption, blood
clotting, building cells, and muscle movement. Yes, fat is high in calories, but those
calories are an important energy source for your body.

The Dietary Guidelines for Americans Trusted Source recommends that 20 to 35

percent of your daily calories come from fat, but the World Health Organization
Trusted Source suggests keeping it under 30 percent of your calories.

Including healthy fats in your diet can help you to balance your blood sugar,
decrease your risk of heart disease and type 2 diabetes, and improve your brain
function. They’re also powerful anti-inflammatories, and they may lower your risk of
arthritis, cancer, and Alzheimer’s disease.

Healthy sources

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The most famous unsaturated fats are omega-3 and omega-6 fatty acids.
Unsaturated fats are important for your body as they provide essential fatty acids
your body can’t make. You can find these healthy fats in nuts, seeds, fish, and
vegetable oils (like olive, avocado, and flaxseed). Coconut oil provides plant-based
fats in the form of medium-chain triglycerides which impart health benefits like
faster utilization by organs as fuel and appetite control.

Avoid trans fats and limit your intake of saturated animal-based fats like butter,
cheese, red meat, and ice cream.

4. Vitamins

Vitamins are vital for warding off disease and staying healthy. The body needs these
micronutrients to support its functions. There are 13 essential vitamins that the body
needs to function properly, including vitamins A, C, B6, and D.

Each vitamin plays an important role in the body, and not getting enough of them
can cause health problems and disease. Many Americans do not get enough of many
essential vitamins. Vitamins are essential for healthy vision, skin, and bones.

Vitamins may lower the risk of lung and prostate cancer, and they’re powerful
antioxidants. Vitamins like vitamin C boost the immune system and help the body
heal.

Healthy sources

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If you eat a varied, well-balanced diet full of vegetables and fruits, and have a
normal and healthy functioning digestive tract, you likely don’t need to take vitamin
supplements.

5. Minerals

Much like vitamins, minerals help support the body. They’re essential for many body
functions, including building strong bones and teeth, regulating your metabolism,
and staying properly hydrated. Some of the most common minerals are calcium,
iron, and zinc.

In addition to strengthening bones, calcium helps with nerve signal transmission,

maintaining healthy blood pressure, and muscle contraction and relaxation. Iron
supports your red blood cells and hormone creation, while zinc boosts your immune
system and wound healing.

6. Water

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You can go for weeks without food, but you can’t last more than a few days without
water. Water is absolutely crucial for every system in your body. It’s also the main
thing you are made of. About 62 percent of your body weight is water.

Water improves your brain function and mood. It acts a shock absorber and a
lubricant in the body. It also helps flush out toxins, carry nutrients to cells, hydrate
the body, and prevent constipation.

Even mild dehydration can make you feel tired and impair your concentration and
physical performance Trusted Source.

ELABORATE

Write down the foods you have eaten yesterday and the nutrients present. Make use of the
format below. (1 point each.) Maximum of 10 foods.

FOOD NUTRIENTS

EVALUATE
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I. Answer the following questions.

1. How important is taking in complete nutrients in our diet?

2. Why is water very important in the body processes?

II. Make a slogan how important nutrients are to our body especially in this time of
pandemic.

RUBRIC
Craftmanship 4 3 2 1 Score

The slogan is The slogan is The slogan is The slogan is

exceptionally attractive in acceptably distractingly
attractive in terms of attractive messy.
terms of neatness. Good though it may
neatness. Well- construction be a bit
constructed and and not very messy.
not messy. messy.

Creativity 4 3 2 1 Score

Slogan is Slogan is Slogan is The slogan

exceptionally creative and a creative and does not
creative. A lot of good amount of some thought reflect any
thought and thought was was put into degree of
effort was used put into decorating it. creativity.
to make the decorating it.
banner.

Originality 4 3 2 1 Score

Exceptional use Good use of Average use of No use of new

of new ideas new ideas and new ideas and ideas and
and originality to originality to originality to originality to
create slogan. create slogan. create slogan. create slogan.

Grammar 4 3 2 1 Score

There are no There is 1 There are 2 There are

grammatical grammatical grammatical more than 2
mistakes on the mistake on the mistakes on grammatical
poster. poster. the poster. mistakes on
the poster.

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https://www.rcampus.com/rubricshowc.cfm?code=GX357X4&sp=true

https://www.healthline.com/health/food-nutrition/six-essential-
nutrients#vitaminshttps://www.getsmarter.com/blog/market-trends/basic-principles-of-nutrition-science/

CASAS, ANITA P., et.al., Home Economics and Livelihood Education, Armvet Printing Company, Inc. Makati City,
Philippines, 2007

MANGALINDAN, FE S. J., Ph.D., et.al., Technology and Livelihood Education II, The Library Publishing House,
Inc. , Quezon Ave., Quezon City, 2008

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