FM-AA-CIA-15 Rev.

0 10-July-2020

Study Guide in PE 1 – Physical Activities towards Health and Fitness 1 Module No. 3

STUDY GUIDE FOR MODULE NO. 3

NUTRITION
MODULE OVERVIEW

Module Outline:
NUTRITION
1. Basic Nutrition and Healthy Eating
2. Philippine Nutritional Guides
3. Healthy Eating Habit
4. Bioenergetics
MODULE LEARNING OBJECTIVES

At the end of this Module, you should be able to:

a. Identify Proper Nutrition
b. Discuss proper Nutrition
c. Apply Proper Nutrition to Daily Nutrition

LEARNING CONTENTS

Basic Nutrition and Healthy Eating

Consuming a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as a
range of noncommunicable diseases (NCDs) and conditions. However, increased production of processed
foods, rapid urbanization and changing lifestyles have led to a shift in dietary patterns. People are now
consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough
fruit, vegetables and other dietary fibre such as whole grains.
The exact make-up of a diversified, balanced and healthy diet will vary depending on individual characteristics
(e.g. age, gender, lifestyle and degree of physical activity), cultural context, locally available foods and dietary
customs. However, the basic principles of what constitutes a healthy diet remain the same.
Eating a healthy, balanced diet is one of the most important things you can do to protect your health. In fact, up
to 80% of premature heart disease and stroke can be prevented through your life choices and habits, such as
eating a healthy diet and being physically active.
A healthy diet can help lower your risk of heart disease and stroke by:
improving your cholesterol levels
reducing your blood pressure
helping you manage your body weight
controlling your blood sugar.
Philippine Nutritional Guidelines
What does a healthy balanced diet look like?
A new, easy-to-understand food guide that uses a familiar food plate model to convey the right food group
proportions on a per-meal basis to meet the body's energy and nutrient needs of adults. Pinggang Pinoy serves

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Study Guide in PE 1 – Physical Activities towards Health and Fitness 1 Module No. 3

as visual tool to help Filipinos adopt healthy eating habits at meal times by delivering effective dietary and
healthy lifestyle messages.

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Study Guide in PE 1 – Physical Activities towards Health and Fitness 1 Module No. 3

The Food and Nutrition Research Institute (FNRI) of the Department of Science and Technology (DOST) has
come up with a visual tool to guide Filipinos in consuming the right amount of food in every meal. The visual
guide called Pinggang Pinoy will answer the question of how much you should eat in one meal in order to be
healthy. It will also serve as a quick and easy guide for determining how much to eat per meal time.
Healthy Eating Habits
Guidelines for Healthy Eating Habits
Eat a variety of vegetables, especially dark green, red, and orange vegetables (3 or more servings a
day).
Eat a variety of fruits (2 or more servings a day).
Eat whole-grain, high-fiber breads and cereals (3 to 6 servings a day). Reduce or eliminate refined or
processed carbohydrates; most of the grains in your diet should be whole grains.
Drink fat-free or low-fat milk and eat low-fat dairy products.
Choose from a variety of low-fat sources of protein — including eggs, beans, poultry without skin,
seafood, lean meats, unsalted nuts, seeds, and soy products. If you eat meat, eat white meat at least
four times more often than red meat.
Reduce intake of saturated fats and trans-fats (such as partially hydrogenated oil) as much as possible.
Use vegetable oils (like olive or canola oil) instead of solid fats.
Reduce daily intake of salt or sodium. Reduce to less than 1,500 mg. per day if you are older than 50,
or have hypertension, diabetes or chronic kidney disease.
Restrict or eliminate "junk food" — foods that contain refined white flour, solid fats or trans fats, added
sugars, and are high in sodium.
Restrict or eliminate sodas and other sugar-added drinks that are high in calories and contain few or
no nutrients.
If you drink alcoholic beverages, do so in moderation. Drink only when it doesn't put you or anyone else
at risk.
Bioenergetics
Bioenergetics is the branch of biochemistry that focuses on how cells transform energy, often by producing,
storing or consuming adenosine triphosphate (ATP). Bioenergetic processes, such as cellular respiration or
photosynthesis, are essential to most aspects of cellular metabolism, therefore to life itself.
Bioenergetics means study of the transformation of energy in living organisms.
The goal of bioenergetics is to describe how living organisms acquire and transform energy in order to
perform biological work. The study of metabolic pathways is thus essential to bioenergetics.
In a living organism, chemical bonds are broken and made as part of the exchange and transformation of
energy. Energy is available for work (such as mechanical work) or for other processes (such as chemical
synthesis and anabolic processes in growth), when weak bonds are broken and stronger bonds are made.
The production of stronger bonds allows release of usable energy.
Adenosine triphosphate (ATP) is the main "energy currency" for organisms; the goal of metabolic and
catabolic processes are to synthesize ATP from available starting materials (from the environment), and
to break- down ATP (into adenosine diphosphate (ADP) and inorganic phosphate) by utilizing it in
biological processes.

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Study Guide in PE 1 – Physical Activities towards Health and Fitness 1 Module No. 3

In a cell, the ratio of ATP to ADP concentrations is known as the "energy charge" of the cell.
A cell can use this energy charge to relay information about cellular needs; if there is more ATP than ADP
available, the cell can use ATP to do work, but if there is more ADP than ATP available, the cell must
synthesize ATP via oxidative phosphorylation.
Living organisms produce ATP from energy sources via oxidative phosphorylation. The terminal
phosphate bonds of ATP are relatively weak compared with the stronger bonds formed when ATP is
hydrolyzed (broken down by water) to adenosine diphosphate and inorganic phosphate. Here it is the
thermodynamically favorable free energy of hydrolysis that results in energy release; the
phosphoanhydride bond between the terminal phosphate group and the rest of the ATP molecule does
not itself contain this energy.
Laws of Bioenergetics
a. Energy cannot be created or destroyed, but can be changed from one form to another.
✓ Sight: Light → Chemical → Electrical
✓ Muscle Contraction: Chemical → Electrical
✓ Action Potentials: Chemical → Electrical
✓ Vitamin D: Light → Chemical
✓ Sweating (Change of State): Water → Water Vapor
b. Energy transfer will always proceed in the direction of increased entropy, and the release of “free
energy”.
Types of Bioenergetic Reactions
1. Exergonic Reaction
Exergonic implies the release of energy from a spontaneous chemical reaction without any concomitant
utilization of energy.
The reactions are significant in terms of biology as these reactions have an ability to perform work and
include most of the catabolic reactions in cellular respiration.
Most of these reactions involve the breaking of bonds during the formation of reaction intermediates as is
evidently observed during respiratory pathways. The bonds that are created during the formation of
metabolites are stronger than the cleaved bonds of the substrate.
The release of free energy, G, in an exergonic reaction (at constant pressure and temperature) is denoted
as
ΔG = Gproducts – Greactants < 0
2. Endergonic Reactions
Endergonic in turn is the opposite of exergonic in being non-spontaneous and requires an input of free
energy.
Most of the anabolic reactions like photosynthesis and DNA and protein synthesis are endergonic in nature.
The release of free energy, G, in an exergonic reaction (at constant pressure and temperature) is
denotedas
ΔG = Gproducts – Greactants 0

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Study Guide in PE 1 – Physical Activities towards Health and Fitness 1 Module No. 3

3. Activation Energy
Activation energy is the energy which must be available to a chemical system with potential reactants to
result in a chemical reaction. Activation energy may also be defined as the minimum energy required
starting a chemical reaction.

Examples of Major Bioenergetics Processes

Glycolysis is the process of breaking down glucose into pyruvate, producing net eight molecules of ATP
(per 1 molecule of glucose) in the process. Pyruvate is one product of glycolysis, and can be shuttled into
other metabolic pathways (gluconeogenesis, etc.) as needed by the cell. Additionally, glycolysis produces
equivalents in the form of NADH (nicotinamide adenine dinucleotide), which will ultimately be used to
donate electrons to the electron transport chain.
Gluconeogenesis is the opposite of glycolysis; when the cell's energy charge is low (the concentration of
ADP is higher than that of ATP), the cell must synthesize glucose from carbon- containing biomolecules
such as proteins, amino acids, fats, pyruvate, etc. For example, proteins can be broken down into amino
acids, and these simpler carbon skeletons are used to build/ synthesize glucose.
The citric acid cycle is a process of cellular respiration in which acetyl coenzyme A, synthesized from
pyruvate dehydrogenase, is first reacted with oxaloacetate to yield citrate. The remaining eight reactions

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Study Guide in PE 1 – Physical Activities towards Health and Fitness 1 Module No. 3

produce other carbon- containing metabolites. These metabolites are successively oxidized, and the free
energy of oxidation is conserved in the form of the reduced coenzymes FADH2 and NADH. These reduced
electron carriers can then be re- oxidized when they transfer electrons to the electron transport chain.
Ketosis is a metabolic process whereby ketone bodies are used by the cell for energy (instead of using
glucose). Cells often turn to ketosis as a source of energy when glucose levels are low; e.g. during
starvation.
Oxidative phosphorylation and the electron transport chain is the process where reducing equivalents
such as NADPH, FADH2 and NADH can be used to donate electrons to a series of redox reactions that
take place in electron transport chain complexes. These redox reactions take place in enzyme complexes
situated within the mitochondrial membrane. These redox reactions transfer electrons "down" the electron
transport chain, which is coupled to the proton motive force. This difference in proton concentration
between the mitochondrial matrix and inner membrane space is used to drive ATP synthesis via ATP
synthase.
Photosynthesis, another major bioenergetic process, is the metabolic pathway used by plants in which
solar energy is used to synthesize glucose from carbon dioxide and water. This reaction takes place in
the chloroplast. After glucose is synthesized, the plant cell can undergo photophosphorylation to produce
ATP.

LEARNING ACTIVITY

• Graded Recitation

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Study Guide in PE 1 – Physical Activities towards Health and Fitness 1 Module No. 3

Prepared by:

MARC CHRISTIAN P. BLANCO, LPT

Instructor

PANGASINAN STATE UNIVERSITY 7