MAPEH 7

Health
(Second Quarter)
Mrs. Vernadeth M. Salas
Teacher I
Naic Integrated National High School
 Opening Prayer
·https://www.youtube.com/watch?v=VG4BWg7t5L0
Attendance:

https://docs.google.com/forms/d/e/1FAIpQLSe
AYkEtfO8_jP98nmwTlc0zASclt5fGggyNXC
QPuzir408EEA/viewform?usp=sf_link
 Reminders
• Make sure your camera is on and the microphone is off.
• Press the raise hand button if you want to recite or say something
• Prepare your paper and pen beside you.
• Attendance (google form)
• 20-20 rule in ODL class. (WHO)
• Be active with our lesson.
• Fill out the form given in the google classroom for the attendance
today.
• This class is recorded.
 What I Need to Know?

Adolescence is the stage of rapid growth and development. At this period, teenagers like you tend to eat foods that may
not always be the appropriate nourishments that your body needs. To choose nutritious foods, you need to know more
other than how the food looks. As you go into this topic you will know the correct information that will help and guide
you in selecting the right foods you need for a sound and healthy life. This learning material will help you identify the
nutritional needs and the right food needed by an adolescent, update your knowledge on nutrition, and teach you skills on
how to demonstrate personal responsibility and healthful practices in order to stay healthy and reach your full potential.
At the end of the lesson, you will be able to identify the right foods for adolescents, create an advocacy material about
eating the right food and its required amount, and realize the importance of choosing the right foods to intake by
adolescence.
Watch this video and answer the following questions:

YouTube Link: https://youtu.be/HQvcSYwosY0

1. Based on the video that you have watched, what are the food groups in the food guide
pyramid?

2. As adolescent, why do you need to eat the right kind and right amount of healthy food
compare to any other ages?
Activity 1: Let us play a brain teasing game called “Word Search”. Find the words
related to the lesson on nutrition. The words could be in any directions as long as
the letters are all inter-connected.
 What’s In?

The growth spurt creates an increased demand for energy and nutrients during the adolescence
stage. The nutrients needed by your body is higher than any other stage in your lifecycle. It
just shows that nutrition and physical development are related. Ideal food is essential to
achieve your full potential development.

At this stage, you have a greater need for certain nutrients, such as calcium, iron, protein, and
energy foods because of your rapid growth and development. As appetite is also likely to
increases, food choices must be prepared carefully.
The best way to make sure teens are getting all the nutrients they need, its best to
eat mainly from the core food groups:
· Plenty of different vegetables, including legumes
· Fruits
· Whole grains such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats,
quinoa and barley
· Lean meats and poultry, fish, eggs, tofu, nuts and seeds
· Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat
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:
1. Eat a variety of foods every day. Choosing and eating a variety of foods each
day is important in building a healthy body.
2. Eat foods that are low in fat, saturated fat, and cholesterol to lower the risk of
heart diseases. Avoid too much cholesterol in your diet.
3. Consume milk, milk products, and other calcium-rich foods such as small fish
and dark green leafy vegetables. These are good sources of protein and calcium;
however, small fish are high in uric acid and should be eaten in small amounts
especially by adults.
4. Use sugar in moderation.
5. Eat more vegetables, fruits, and root crops. Vegetables and fruits are rich in vitamins and minerals and some are high in fiber. Eating a
variety of this group will help you prevent chronic diseases and will keep you healthy.

6. Eat foods cooked in edible/cooking oil in your daily meals. Eating foods cooked in edible/cooking oil daily to prevent chronic energy
deficiency. Fats and oils are also essential for the absorption and utilization of fat-soluble vitamins, such as vitamin A.

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

8. Use iodized salt but avoid excessive intake of salty foods. The iodine in iodized salt prevents thyroid enlargement or goiter. Consuming
less salt can reduce your chances of developing high blood pressure or can decrease your risk of cardiovascular disease.

9. Maintain a healthy weight.

10. For a healthy lifestyle and good nutrition, exercise regularly, do not smoke and avoid drinking alcoholic beverages.
Watch this video for you to understand more about
nutrition.
https://www.youtube.com/watch?v=zXvWXS26WnE
Importance of Nutrition among Adolescence

Calcium

· For bone development and regulation of vital body functions such as blood clotting, heart
muscle contraction and relaxation, transmission of nerve impulse, and activation of some
enzyme.

· Lesson your chance of developing osteoporosis

· 1000 milligrams per day calcium requirement ages 10-18

· Dairy products, leafy vegetables, and tofu

Iron
· Have high demands for teenage boys and girls
· Important for proper functioning of cells and resistance to infection
· 20 milligrams need by boys aged 13-15
· 21 milligrams daily for girls
· Eat fruits or drink fruit juice that contain Vitamin C
 Protein
· Body building food
· Boys aged 13-15, 71 grams daily
· Girls 63 grams per day
· For growth and development of bones and muscles
· Helps the body make enzyme, antibodies and hormones
· Meat, fish poultry, eggs, milk and soybeans
Carbohydrates
· Energy giving food
· Starches, sugars found in bread, cereals, fruits, and vegetables
· 2800 kilocalories needed by boys aged 13-14 with 50 kilos weight.
· 2250 kilocalories needed by boys aged 13-14 with 49 kilos weight.
Fibers
· Also known as roughage
· Indigestible complex carbohydrates found in the tough parts of
vegetables, fruits and whole grain
· Prevents constipation and other intestinal problems, reduces risk of
heart diseases
· 20-35 grams of fiber needed daily to stay healthy
· As an active adolescent and doing high levels of activities, you need more energy food. You need to eat
a variety of food and eat only the amount required needed by your body that will match your growth and
activity level.

· You usually engage in physical activities like sports. This will perspire you a lot and loses some
sodium. The salt in your diet replaces the lost salt. Excessive perspiration during strenuous physical
activities removes potassium, sodium, and calcium from your body. Eating foods, such as vegetables,
cereals, meat, dried fruits, and milk can replace them. Nutritional Needs During Exercise

· Exercise can also increase your body’s need for thiamine, riboflavin, and niacin. You need these
vitamins for the release and use of energy when you are exercising or doing activities. Meat, fish, beans,
milk, cheese, poultry, and eggs are good food sources for these vitamins.

· Drink enough water, eat food rich in iron, eat food rich in calcium

· Your daily diet should be selected carefully.

Activity 2
Prepare any advocacy material like poster/slogan/poem/ song/rap to send a
message about the importance of choosing the right food to eat and the required
amount of vegetables, fruits and milk daily. Take a video or pictures while you are
.
doing your task. You can ask help from your parents or family members.
Your presentation will be assessed based on the following criteria:
· Clarity of the message - 5
· Correctness of information – 5
· Message Impact – 5
· Total - 15
Activity 3

Assess your nutrition status in terms of the food you choose or take. Fill up the table below with
the appropriate answers, and check the column that describes the food you have listed. Answer
the questions below and write it in your activity notebook.
Quiz # 1 Health: Answer the given quiz by following this link.

https://docs.google.com/forms/d/e/1FAIpQLSfbh3BON8p6f_IuHbqaqtRCVQT0x8Ip
p_RtoSFv_-L9A5rDSA/viewform?usp=sf_link
Complete the unfinished statements. Write your answers in
your notebook.