7

HEALTH

------------ 14
 What I Need to Know

This module will introduce you to the nutritional needs during

adolescence. As you continue to grow and develop, it is important that
you know how to manage the changes happen to your body and how you
will reach your full growth potential.

In this module, you will also gain an understanding of the importance

of following the nutritional guidelines for Filipinos in choosing to eat as well
as specific dietary recommendations.

After studying this module, you should be able to follow the

appropriate nutritional guidelines and food pyramid guide for adolescents
for healthful eating.

Specifically, you are expected to:

1. discuss the nutritional guidelines and food pyramid guide for the
adolescents;
2. create a simple meal plan based on the Food Pyramid Guide;
3. appreciate the importance of following the nutritional guidelines
for adolescents.

In going through this module, you have to extend your patience in

understanding, analyzing what you are reading. Follow the directions
and/or instructions in the activities. Answer the entire given test and
exercises carefully. Comply the required activities provided.

What I Know

Directions: Write TRUE if the statement is correct and FALSE if the statement
is incorrect.
1. The growth during adolescence creates decreased demand for energy
and nutrients.
2. As an adolescent, your total nutrient needs are lower at this stage than
at any other stage in your lifecycle.
3. Due to your rapid growth and development at this stage, you have a
greater need for certain nutrients, such as calcium, iron, protein, and
energy foods.
4. Adolescence is one of the slowest growth periods in a person’s life.
5. Good dietary guidance has three important elements: pyramids, plates
and real food.
6. Healthy eating is important for proper growth and development.
7. Eating a wide variety of foods in moderation daily is a good practice.
8. Following the Food Guide Pyramid and the Nutritional guidelines for
Filipinos will make it easier for anyone to have a balanced diet daily.
9. Two (2) tablespoons (Tbsp) is about 2 times the size of the tip of your
thumb (from the last crease).

1
10. Adolescents can achieve their energy and nutrient requirements by
eating a variety of foods daily.
11. Skipping meal will keep the body fueled by energy needed for the
day.
12. Too much sweets and dessert can aggravate skin problems like
pimples.
13. The Food Guide Pyramid will guide you on how many servings from
each food group is recommended daily.
14. There are six food groups in the Food Guide Pyramid.
15. The serving requirements of each individual depend on age, sex, size,
and activity level.

What’s New

Activity 2: Check Your Nutrition Life Skills

Directions: Write YES if you practise the life skill and NO if you do not. Be
honest with your responses. Write the answer on your MAPEH
activity notebook.
Life Skill Response
1. I follow a balanced diet.
2. I maintain a healthful weight.
3. I eat variety of nutritious foods.
4. I eat vegetables and fruits regularly.
5. I drink 8-10 glasses of water a day.
6. I eat food from the fats, oil and sweet group
sparingly (in small amount).
7. I eat 3 servings of fruits daily.
8. I eat an egg a day.
9. I eat 3 servings of food from the vegetable
group daily.
10. I get enough rest and sleep.

If you have more “Yes” answers than “No”, then you are following the Nutritional
Guidelines for adolescents!

What is It

Read to Understand

Nutritional Needs of Adolescents

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

growth 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.

2
 Due to your rapid growth and development at this
stage, you have a greater need for certain nutrients, such
as calcium, iron, protein, and energy foods. As appetite is
also likely to increase, it is important that food choices are
made carefully.

Good dietary guidance has three important

elements: pyramids, plates and real food.

The Food Guide Pyramid for a Healthy Life

The Food Guide Pyramid 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 in the Food Guide Pyramid. Below is a suggested meal guide.

3
 food from the fats, oil and sweet group sparingly (in small amount).
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.

For you to grow and develop to the fullest and to improve your nutritional status, it is
important to follow healthy eating guidelines such as:

Serving
Sizes

The
serving sizes
below will
guide you in
measuring
the amount
of food and
liquid you
take.

1-1/2 cups (12

ounces) of liquid
is the size of a softdrink/soda can

1 cup (8 ounces) of
food
is the size of a large handful

1/2 cup (4 ounces) of

food

is about half of a large handful

1 ounce of cheese

is about the size of a 1-inch cube

4
2 tablespoons (Tbsp) or

is about 2 times the size of the tip of your

thumb (from the last crease)

1 tablespoon (Tbsp)

is about the size of the tip of your thumb

(from the last crease).

1 teaspoon (tsp)

is about the size of the tip of your thumb

Daily Servings for an Adolescent’s Diet

The table below is a food guide for adolescents. This guide may be used to
ensure variety in foods eaten.

Food group Serving size Number of

servings
daily

Breads / ❖ 1 muffin 5 to 10
Starches ❖ 2 slices bread servings
❖ 1/2 cup cooked cereal, pasta, potatoes,
or rice
❖ 1 ounce or 3/4 cup dry cereal
❖ 4 pcs. pan de sal
❖ 1 small size root crop
❖ 1 pack instant noodles

Fruits ❖ 1/2 cup canned fruit or fruit juice 2 to 3

❖ 1piece fresh fruit, such as an apple, servings
orange, banana
❖ 15 to 20 grapes
❖ 1-1/2 cups fresh melon

Meat / Meat ❖ 1/2 cup cottage cheese 3 to 5

Substitutes ❖ 3/4 to 1 cup cooked dried beans or servings
legumes
❖ 1 egg
❖ 1 ounce low-fat or regular cheese
❖ 2 to 3 ounces meat, fish, or poultry
❖ 2 to 3 Tbsps. peanut butter
❖ 1/2 cup nuts

Milk or ❖ 1 cup low-fat milk or yogurt 4 to 5

5
 Yogurt ❖ one ounce of cheese servings
❖ 1/2 cup of cottage cheese

Vegetables ❖ 1/2 cup cooked or 1 cup raw 2 to 3

vegetable servings
❖ 2 cups salad greens
❖ 1 cup vegetable or tomato juice

Fats ❖ 10 peanuts 2 to 4
❖ 2 Tbsps. cream cheese, avocado, or servings
low
❖ calorie salad dressing
❖ 1 tsp oil, margarine, mayonnaise, or
butter
❖ 1 Tbsp salad dressing

Sweets ❖ 1/8 of a pie 1 to 3

and ❖ 1/2 cup ice cream servings per
Desserts ❖ 3-inch pastry week
❖ 1/2 cup pudding,
❖ 2 small cookies.

Too much sweets and dessert can

aggravate skin problems, like pimples.

Water ❖ 240 ml each 6 – 8 glasses

Here are some additional reminders to ensure adolescent’s overall health and
well-being:

✓ Eat regular meals, especially breakfast. This keeps the body fueled and will give
the energy needed for the day.
✓ Cut down on high fat and high sugar foods. One doesn’t have to give up one’s
favorite cookies or cheeseburger. Just eat them less and eat healthy snacks
instead. Try having fruit and popcorn instead of cookies and ice cream. Drink
fruit juice instead of soft drinks/soda.
✓ Remember to remain active and exercise or join a sport.
✓ Get enough rest and sleep
✓ Do not smoke and do not drink alcoholic beverages.

What I Can Do

Activity 5: Can You Help?

Directions: Read the situation below and answer the questions in your
MAPEH activity notebook.

6
 Like all teenagers, Jose is an active teenager. He is a member of the school varsity
team. He is about to compete for championship in the division level. His team practices
daily. During practice, he perspires heavily and needs to drink water very often. After his
morning practice, he usually feels hungry during lunch time.
• Suggest a menu for his lunch that will give Jose the nutrients he needs as an active
teenager.

Assessment

Modified True or False. Write TRUE if the statement is correct. If it is FALSE,

change the underlined word/s to make the statement
correct.
1. Adolescents can achieve their energy and nutrient requirements by eating a variety
of foods daily.
2. Eating regular meals will keep the body fueled by energy needed for the day.
3. Too much sweets and dessert can aggravate skin problems like pimples.
4. The Food Pyramid will guide you on how many servings from each food group is
recommended daily.
5. There are eight food groups in the Food Guide Pyramid.
6. The serving requirements of each individual depend on age, sex, size, and activity
level.
7. The growth during adolescence creates decreased demand for energy and
nutrients.
8. Due to your rapid growth and development at this stage, you have a lesser need for
certain nutrients, such as calcium, iron, protein, and energy foods.
9. Adolescence is one of the fastest growth periods in a person’s life.
10. Good dietary guidance has three important elements: pyramids, plates and real
food.
11. Healthy eating is important for proper growth and development.
12. Eating a wide variety of foods in moderation is a good practice.
13. Following the Food Guide Pyramid and the Nutritional guidelines for Filipinos will make
it easier for anyone to have a balanced, healthful diet daily.
14. Two (2) tablespoons (Tbsp) is about 2 times the size of the tip of your thumb (from the
last crease).
15. As an adolescent, your total nutrient needs are higher at this stage than at any other
stage in your lifecycle.

Additional Activities

Activity 6: My Composition

Directions: Compose a 4-line stanza about Food Guide Pyramid. It can be in

a form of a Song/Rap/Jingle or Poem. Choose your own preferred dialect
(Bisaya, Tagalog or English).

Rubrics:
Relevance of the topic - 5
Impact of the Message - 3
Rhythm and Timing - 2
10

7
 Answer Key

Pre- Assessment Assessment

1. False 1. True
2. False 2. True
3. True 3. True
4. False 4. True
5. True 5. Six
6. True 6. True
7. True 7. Increased
8. True 8. Higher
9. True 9. True
10. True 10. True
11. False 11. True
12. True 12. True
13. True 13. True
14. True 14. True
15. True 15. True