Bayawan-Sta.

Catalina Campus

College of Teacher Education (CTEd)

Heads up my Dear Students!

Please Read the Health Protocols before doing anything right now for your Guidance and Safety:

NORSU HEALTH ADVISORY FOR COVID-19

(Coronavirus Disease 2019 Prevention/ 2nd Edition: August 2020)

How to Protect Yourself and Others

As of August 2020, there are currently no vaccines available and no proven antiviral drugs to protect us
against COVID-19. However, we may be able to reduce possible risk of its infection by doing the
following:

1. Wash your hands anytime as needed with soap and water for at least 20 seconds. You can also
use a hand sanitizer or an alcohol with 70% solution antiseptic disinfectant if soap and water are
not available.
2. Avoid touching your eyes, nose, or mouth with unwashed hands.
3. Cover your mouth and nose with a tissue when coughing or sneezing (a cough etiquette), then
throw the tissue into the trash bin. Do not forget to wash your hands after.
4. Use face mask while in public areas. This face mask has to be used when we feel sick with fever,
cough, colds, sore throat and other respiratory symptoms. The use of face shield is recommended
as an additional protection.
5. Clean and disinfect objects and surfaces using alcohol with 70% solution antiseptic disinfectant
or 0.5 % chlorine solution (DOH: 900ml water mixed with 100ml bleach or 90 ml water mixed
with 10ml bleach). Note: Chlorine solution is not recommended for misting and spraying as well
as hand washing or for any skin contact. Wiping objects with cloth for disinfection is
recommended by the Department of Health (DOH).
6. Maintain social distancing especially in public areas by observing 1 meter space (DOH
Recommendation) apart from each other (front and back) to comply with the social distancing
protocol.
7. Avoid handshaking, touching, hugging, kissing or any form of physical contact. These are
definitely discouraged.
8. Avoid unnecessary travel.
9. Postpone mass gatherings to curb the spread of the virus. It is suggested strongly that you follow
the recommendations of the DOH/Local Government with the number of people allowed to
gather following social distancing.
10. Without proper PPE (Personal Protective Equipment), avoid close contact with sick people.
11. Seek advice and get proper assessment from City Health doctors/Hospitals or any equipped and
accepting physician if you have fever, cough, colds, sore throat, difficulty breathing, and any
respiratory illness.
12. Be aware that OFWs and LSIs are subjected to fourteen (14) Days self-quarantine with proper
coordination with the Inter Agency Task Force (IATF)/ City Health or Barangay Health Unit
starting from the date of arrival in this province/country for proper guidance and assessment.
13. Seek advice from the Inter Agency Task Force (IATF)/City Health or Barangay Health Unit if
you have possible exposure to a probable or confirmed COVID-19 patient.
14. Be aware that a “No Smoking” health advice is encouraged because smokers are more vulnerable
to COVID-19 infection as it increases the chance for bilateral viral pneumonia in which 25% of
them have been admitted to ICU (Intensive Care Unit) needing mechanical ventilation or, worst,
they could die once infected with COVID 19 based on recent studies.
15. Drink enough water and eat healthy foods like fruits and vegetables.
16. Cook food thoroughly.
17. Wash spoon, fork, and other eating utensils properly.
 18. Avoid close contact with sick or dead farm/wild animals. Avoiding contact with live wild animals
is also recommended (e.g., bats, snakes, etc.).
19. Try not to worry too much if you are not truly at risk.
20. Stop posting or sharing false/fake news as well as inaccurate information that may lead to panic
and undue distress.
21. Pray always for each other, for our families and friends as well as for our community, country,
and loved ones. Seek divine protection from Him against this COVID-19 pandemic.

Note:For Clinic Consultations, please call the University Clinic first for advice, guidance, and triage to
determine who will be referred to the Hospital/City Health and who will be catered for at the clinic for
physical consultation. Here is the University Clinic’s contact number: (035) 225-9400 local 187.

Module IV

“Nutrients”

Introduction:

Nutrients are said to be the chemical substances in the food that furnish body fuel for
energy. They are important in regulating certain body processes (Galvez et al.,) By this, let us know first
and accomplish the objectives of this lesson: First,
1. Discuss good nutrients in the body.
2. Express freely the importance of food, dieting and nutrition and its nutrients,
3. Establish personal diet program and examine foods for good nutrition

Course Learning Outcomes:

At the end of the module, the students are expected to:

1. Define the terminologies being used in the lesson.

2. Discuss the importance of nutrients in the body.
3. Ask important questions and share the learning of this lesson.

Contents of the module:

This module contains the following lessons:

Lesson VII:
“Nutrients”

Specific Learning Outcomes:

A- Value the significant of nutrients in the body;

S- Show some foods that can give best nutrients to the human body;
K- Explain the importance of nutrients inside the body;

Motivation/Prompting Questions:

Now, I have here some questions to identify you as a human being to which you can assess
yourself how life is worth in living.
You can directly answer this question by saying Yes or No.

1. Have you tried to eat leafy vegetables?

2. Have you tried to eat root crops?
3. Have you tried to drink a coffee?
4. Have you tried to drink soft drinks?
5. Have you ever tried to eat Adobo
 Okay class, this question will guide you on how you can determine your body system to maintain
your body healthy and can work efficiently to your daily task in living.

Discussion

Now, let’s discuss about Nutrients, nutrients is the product of food making choices. It is where we
can get the chemicals substances of what we intake to our body based on the food choices that we’ve
made. In this way, we can determine our diets from the food that we want to intake to boost our health.
There are many ways on how nutrients being define from the different researchers but entirely speaking
this is only about the chemicals substances from the chosen of foods that we want to intake to furnish
body fuel for energy. Meaning to say, in other words, these are source of our energy in the body. Now
some of these nutrients are the following:
Proteins
 Are the nutrients that are essential for growth, development and repair of all body tissues.
Proteins may also be used as a source of energy. But excess proteins may be converted
into body fat and may be conserved for later use.
Examples: Dairy Foods, Meats, Fish, Soybeans, Beans, Peas, Lentils, Grains and many more…

Carbohydrates
 Are being classified into simple and complex carbohydrates: Simple Carbohydrates are
also as simple sugar which will enter the bloodstream or in circulation and provide a
source of quick energy. While the complex Carbohydrates on the other hand can provide
a long lasting source of energy.
Example of Simple Carbohydrates:
 Spinach, Turnip Greens, Lettuce, Whole barley, Buckwheat, Buckwheat bread, Grapefruit,
Apples, Prunes.
Example of Complex Carbohydrates:
 Oatmeal, Oat bran cereal, Muesli, wild rice, brown rice, multi-grain bread, pinto beans, yogurt,
low fat, skim milk, Navy beans, cauliflower, soymilk, whole meal spelt bread and many
more……….

Fats
 Also known as Lipids, a class of food/s that have gained much attention over the last
several years? The general assumption is that all fats are bad or unhealthy, but this is not
true. Fats from the right sources are an integral part of Healthy diet. Fats contribute a
significant amount of energy to our food. In the appropriate quantities and types, fats will
provide much of the energy needed to get us through the day. Additionally, they support
and cushion our internal organs, protecting them from harm. Fats are also responsible for
regulating body temperature, insulating us from the cold. Finally, they are necessary for
the proper absorption of some integral vitamins, A, D, E. and K.

Two types of Fats found in the foods:

A. Monounsaturated Fats (Good Fats) B. Polyunsaturated Fats (Good Fats)

Examples: Examples:
 Olive Oil  Soybean Oil
 Canola Oil  Corn Oil
 Sunflower Oil  Safflower Oil
 Peanut Oil  Walnuts
 Sesame Oil  Sunflower, sesame, and
 Avocados pumpkin seeds
 Olives  Flaxseed
 Nuts (almonds, peanuts,  Fatty fish
macadamia nuts, hazelnuts,  Fish (Salmon, tuna, mackerel
pecans, cashews) herring, trout, sardines)
 Peanut butter  Soymilk, tofu
A. Trans Fats (Bad Fats) B. Saturated Fats (Questionable Fats)
Examples: Examples:
 Commercially-baked pastries,  High-fat cuts of meat (beef,
 cookies, doughnuts, muffins, lamb, pork)
cakes, pizza, dough.  Chicken with the skin
 Packaged snack foods (crackers,  Whole-fat dairy products
microwave popcorn, chips). (milk and cream)
 Stick margarine  Butter
 Vegetables shortening  Cheese
 Fried foods (French fries, fried  Ice Cream
chicken nuggets, breaded fish)  Palm and coconut oil
 Candy bars

Vitamins
 Are organic compounds which are needed in small quantities to sustain life. We get
vitamins from food, because the human body either does not produce enough of them or
none at all.
 It is both an organic compound (contains carbon)
 It is an essential nutrient the body cannot produce enough of on its own, so it has to get it
(tiny amounts) from food.

Examples of Vitamins are as follows:

Examples:
 Vitamin A
 Vitamin A acts as an  Leafy green vegetables such as spinach:
antioxidant in your body collards, and turnips, tomato products,
by protecting your cells orange and yellow vegetables such as
from damage while also sweet potatoes, carrots and pumpkin,
playing a role in your cantaloupe and mangoes, and some
vision, immune system, vegetables oils.
bone growth, reproduction
and cell functions. Animal
sources of vitamin A
include liver and whole
milk. Several Fruits and
vegetables:
 Vitamin D
 Is vital for bone growth,  Egg yolks, saltwater fish, liver, fortified
nerves and muscle milk and cereal.
function and your immune
system.
 Vitamin E
 Acts as an antioxidant by  Margarine, vegetable oils, seeds, nuts,
protecting your cells. It leafy green vegetables and fortified cereals.
also plays a role in
maintaining your immune
system and metabolic
processes.
 Vitamin K
 for your blood clot, also  Berries. Green vegetables, Kale, spinach,
aids in making of proteins collards, Swiss chard, mustard greens,
for healthy tissues and turnip greens, parsley, broccoli and
bones. Brussels sprouts. (200 micrograms per
serving)
 Vitamin C
 It is an antioxidant, crucial  Citrus such as (oranges and grapefruit, red
for healthy bones, skin and and green peppers, broccoli, tomatoes and
connective tissue. greens, juices, fortified cereals,
strawberries, cantaloupe and baked
potatoes.
 B Vitamins  Poultry, meats, fish, dairy products and
 Are essential for turning
 the food into energy that eggs, fortified cereals, leafy green
your body can use. They vegetables, peas and beans also contain B
are also Key in helping to Vitamins.
form red blood cells.

 Minerals
 Part of the chemical fuel in
food that helps keep our
bodies healthy are called
food minerals, even though
you are not actually eating
bits of rocks. You are
beating just chemicals that
contain traces of elements.
They are also called
dietary minerals or mineral
supplements. Minerals
perform vital functions in
the body.

 Water
 The water chemical
formula H2O, is the major
constituent of most foods.
Although it brings any
energy to food, its
existence plays a very
important role. It
influences the structure,
the appearance, taste of
food and their
susceptibility to
degradation
 The water content of foods
is very variable: 10 to 20%
in cereals, 60 to 75% in
meat and animal flesh, 80
to 90% in fruits and
vegetables.

These are the most important things why we people survive in our daily living.

BASIC FOOD GROUPS:

Go Foods
Go foods give you energy and fuel you for the rest of the day. Go foods keep us moving; that is
why it is named “Go” foods. Some examples of Go foods are rice, bread, pasta, cereals, potato,
corn, and other sources of starchy carbohydrates. It is essential to have Go foods in our diet,
especially during breakfast, so our brain is ready for a busy day.

Grow Foods
Grow foods are foods that help your body grow bigger and stronger. Grow foods are needed for
building teeth, bones, and muscles. Some examples of Grow foods are meat, chicken, pork, fish,
eggs, and dairy products. Eating enough Grow foods is crucial if you want to stay strong. Grow
foods also make you fuller after each meal. 
Glow Foods
Glow foods are fruits and vegetables. They are filled with vitamins and minerals to keep your
body “glowing.” Glow foods provide immunity against viruses. They also help in keeping our
skin, hair, and eyes bright. Fruits and vegetables have different colors, and you should remember
that a healthier plate contains more colors. 

Eating Habits
Fuel Eating is when you are eating foods that support your body and its needs.  This is clean
eating.  Eating real, whole, natural, minimally processed foods that provide you with energy and
nourishment and feel good in your body.  You want to eat fuel foods 80% of the time.

Fun Eating is eating any foods that you love to eat that don’t necessarily give you anything
back.  In other words, food that tastes great and you enjoy but don’t offer any real nutritional
value (i.e. cake, wine, potato chips, candy, etc.).  You want to pay careful attention when eating
fun foods to be sure you are receiving the pleasure that they provide.  This could look like one
small treat a day or two fun meals a week.  The rule with fun eating is that you must enjoy each
bite.

Fog Eating is anytime you eat without awareness.  You are munching on chips without even
tasting them, you are snacking on your kids’ peanut butter and jelly crusts while making lunch,
you finish off a bag of candy before you even realize how much you ate and don’t even
remember what it tasted like.  Fog eating is not enjoyable or purposeful; it’s an unconscious
munch that we are not even aware we are doing.  The goal is to never fog eat.  Stop the minute
you catch yourself.

Storm Eating is binge eating or eating out of control.  It is anytime you can’t stop yourself.  You
are aware that you are eating and you want to stop but you feel like you can’t stop or like you
can’t control yourself.  It’s almost like you are watching another person inside your own body. 
Sometimes this happens if we let ourselves get too hungry and sometimes it happens when we
have an overwhelming emotion that we do not want to feel.  Storm eating is usually followed by
regret and shame.  Many times it’s done in private or in hiding.

Eating Disorders
Disordered eating sits on a spectrum between normal eating and an eating disorder and may
include symptoms and behaviours of eating disorders, but at a lesser frequency or lower level of
severity. Disordered eating may include restrictive eating, compulsive eating, or irregular or
inflexible eating patterns. Dieting is one of the most common forms of disordered eating.

Other behaviours that may be present in a person engaging in disordered eating include:

• Fasting
• Binge eating
• Skipping meals
• Avoiding a type of food or food group
• Self-induced vomiting
• Laxative, diuretic, enema misuse
• Steroid and creatine use
• Using diet pills

Avoidant Restrictive Food Intake Disorder (ARFID) is a new diagnosis in the DSM-5, and
was previously referred to as “Selective Eating Disorder.” ARFID is similar to anorexia in that
both disorders involve limitations in the amount and/or types of food consumed, but unlike
anorexia, ARFID does not involve any distress about body shape or size, or fears of fatness.

Although many children go through phases of picky or selective eating, a person with ARFID
does not consume enough calories to grow and develop properly and, in adults, to maintain basic
body function. In children, this results in stalled weight gain and vertical growth; in adults, this
results in weight loss. ARFID can also result in problems at school or work, due to difficulties
eating with others and extended times needed to eat.

Compulsive overeating (a.k.a. food addiction) is the most common term referred to in our
society for people who identify with this intense urge or compulsion (impulsive behavior) to
consume large amounts of food in a relatively short period of time.

Irregular or inflexible eating

A feeling of loss of control around food, including compulsive eating habits. Using exercise,
food restriction, fasting or purging to "make up for bad foods" consumed.

Weight Loss Programs

1. The Mediterranean diet

The Mediterranean diet has long been considered the gold standard for nutrition, disease
prevention, wellness, and longevity. This is based on its nutrition benefits and sustainability.

2. The DASH diet

Dietary Approaches to Stop Hypertension, or DASH, is an eating plan designed to help treat or
prevent high blood pressure, which is clinically known as hypertension. It emphasizes eating
plenty of fruits, vegetables, whole grains, and lean meats. It is low in salt, red meat, added
sugars, and fat. While the DASH diet is not a weight loss diet, many people report losing weight
on it.
3. Plant-based and flexitarian diets

Vegetarianism and veganism are the most popular versions of plant-based diets, which restrict
animal products for health, ethical, and environmental reasons. However, more flexible plant-
based diets also exist, such as the flexitarian diet. This is a plant-based diet that allows eating
animal products in moderation.

4. The MIND diet

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines

aspects of the Mediterranean and DASH diets to create an eating pattern that focuses on brain
health.

5. WW (formerly Weight Watchers)

WW, formerly Weight Watchers, is one of the most popular weight loss programs worldwide.
While it doesn’t restrict any food groups, people on a WW plan must eat within their set number
of daily points to help them reach their ideal weight

6. Intermittent fasting

Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating.
Various forms exist, including the 16/8 method, which involves limiting your calorie intake to 8
hours per day. There’s also the 5:2 method, which restricts your daily calorie intake to 500–600
calories twice per week. While it’s primarily known as a diet for weight loss, intermittent
fasting may have powerful benefits for both your body and brain.

7. The Volumetrics diet

The Volumetrics diet was created by Penn State University nutrition professor Barbara Rolls and
is meant to be a long-term lifestyle change rather than a strict diet.
8. The Mayo Clinic Diet

The Mayo Clinic Diet was created by the reputable medical organization of the same name.
Designed to be a lifestyle change over a quick fix, the Mayo Clinic Diet focuses on replacing less
healthy behaviors with ones that are more likely to support longevity and weight loss. Rather
than banning certain foods, the Mayo Clinic Diet uses a pyramid to encourage exercise and
illustrate quantities of foods you should be consuming.

9. Low carb diets

Low carb diets are among the most popular diets for weight loss. Examples include the Atkins
diet, ketogenic (keto) diet, and low carb, high fat (LCHF) diet. Some varieties reduce carbs more
drastically than others. For instance, very low carb diets like the keto diet restrict this
macronutrient to under 10% of total calories, compared with 30% or less for other types

Learning Activities/ Exercises:

As of this time class, so that you can assess yourself if you’ve learned out from our discussion,
please prepare yourself for an activity:

Instructions:
1.Create a Poster uses in a short size of a bond paper with the Theme: “Nutrients is the source of Energy
to survive in Daily Living”. Do this activity with joy and confidence. Please follow the criteria below for
you to be guided. Post it on FACEBOOK.
Criteria:

1. Relevance of the Theme - 25%

2. Creativity - 25%
3. Originality - 25%
4. Neatness and Over-all Presentation - 25%
Total: - 100%

2.Compose a song about the importance OF GO, GROW, AND GLOW FOODS. It should be on acapella
or with instruments. Post your work on FACEBOOK.

Criteria:

1. Relevance of the Theme - 25%

2. Creativity - 25%
3. Originality - 25%
4. Over-all Presentation - 25%
Total: - 100%

Practice Task/ Assessment

Fill in the blank:

Instruction:
Write in your NOTEBOOK. Write your full name as well as your time and section in
your subject PE 1. Complete the table below. Give at least 10 nutrients and its Benefits excluded from the
discussion above: ERASURE is strictly not allowed. Write your answer/s in your answer sheet.
Complete the table below:

Nutrients: Benefits:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

Assignment:

Reflection or Insights:

Personal Reflection;

Please write your insights based on the following questions: (Write at least 5 sentences/
question).

1. What is the importance of the nutrients in the human body?

Nutrients are required for build up and maintenance of healthy cells, tissues, glands and organs
which aid in metabolic, hormonal, mental, physical or chemical activities of human body. In
other words, it helps us to maintain a healthy immune system. It is reported that that at least 45
essential nutrients are needed by human cells. These include oxygen, water and five major
groups namely carbohydrates, fats, proteins, minerals and vitamins. All 45 of these nutrients are
vitally important and they function together and the absence of any them will result in disease and
eventually in death.

2. Give at least 3 examples of nutrients needed in the body and explain its benefits.
Proteins: the building blocks of the body. Protein is the main constituent of the body, making
up the muscles, internal organs, skin, and blood, etc. Fats/carbohydrates (sugars): the
body's energy (power and heat) source. Sugars are the carbohydrates which can be used
as an energy source to move the body (such as during exercise) and are stored in the
liver and muscles as glycogen. Sugars are also the main source of energy for the brain.
Vitamins/minerals: keeping the body in good working order. Vitamins and minerals are not used
as energy, but instead aid in breaking down and building up proteins, fats, and sugars, and are
an essential nutrient for keeping the body healthy and in good working order.

3. Explain the following expression: “Breakfast like a king; lunch like a prince; dinner like a
pauper.”

References/ Reading Materials:

Abijan, Remedios N.Rosario C. Cruz, Zenaida B. Lizardo. A healthy life through Physical Education

Health

and Music I Quezon City: St. Augustine Publications, 1993.

Perez, Vilma V. and Lilian N. Luna. Physical Education, Health and Music for the Philippine Schools I.

Revised Edition. Quezon City: FNB EducationalInc. 1998

From Module: Module on Physical Fitness and Health 1 by CARLOU G. BERNALDEZ, BSED-PE, MA-

PE, D.Ed-PE

From Module: Module on Physical Fitness and Health 1 by CARLOU G. BERNALDEZ, BSED-PE, MA-

PE, D.Ed-PE

From Merriam Webster Dictionary;

From Merriam Webster Dictionary;

From Internet:

(Gibson, R ( n. d. ) 6 Principle of Physical of Physical Fitness.(2006). Retrieved from

https://Itnetwork.com.au/blog/2012/06/6-principles-of-physical-fitness.html).

https://www.nap.edu/read/13483/chapter/3

https://www.google.com/search

https://www.google.com/search

https://www.google.com/search

http://www.merriam.webster.com/dictionary/health

https://www.camella.com.ph/go-grow-glow-foods-why-is-it-important-to-teach-your-kids-about-it/

https://www.nationaleatingdisorders.org/learn/by-eating-disorder/arfid

https://www.eatingdisorderhope.com/compulsive-overeating-disorder

https://www.healthline.com/nutrition/best-diet-plans#TOC_TITLE_HDR_2

The End!!!

Prepared by:

MR. GINO ROY P. PIS-AN, LPT

BSED-MAPEH/P.E. 1 Instructor
NORSU-Bayawan Sta. Catalina Campus

"Don't worry 'bout a thing, cause every little thing's gonna be alright."