Nutrition

and
Physical Activity
 PRAYER
True Source of Light and Wisdom,
give us a keen sense of understanding,
a retentive memory, and the capacity to grasp things
correctly.
Grant me the grace to be accurate in my expositions, guide its
progress and bring it to completion.
Grant all these through our Lord, Jesus Christ, Your Son, who
lives and reigns with You in the unity of the Holy Spirit, One
God forever and ever. Amen.
St. Thomas Aquinas and St. Dominic de Guzman.
Pray for us.
ATTENDANCE!
4 Factors Affecting Health
Sleep
Stress Management
Physical Activity
Food/Nutrition
“Your lifestyle is your lifespan.”
Nutrition/Food
Nutrition/Food
What is Nutrition?
• Nutrition is the study of how food and drink affects our bodies with a special
regard to the essential nutrients necessary to support human health.

• These nutrients which are the source of energy for our bodies are classed as:
carbohydrates, fats, fiber, minerals, proteins, vitamins, and water.

• Physiological and biochemical processes involved in nourishment and how

substances in food provide energy or are converted into body tissues
Good Nutrition
• Good nutrition means obtaining the right amount of nutrients from healthy
foods in the right combinations.

• An important part of the study of nutrition is looking at the diseases that can
result from malnutrition and the role food plays in the development of chronic
disease.

• No single food will provide you with the right amount of nutrients. By combining
foods from all the different food groups, you can meet your body's daily needs.
Importance of Good Nutrition
• DECREASES THE CHANCE OF DEVELOPING VARIOUS DISEASES

• HELPS KEEP A HEALTHY WEIGHT

• INCREASES ENERGY LEVELS

• IMPROVES SKIN HEALTH

• BOOSTS IMMUNE SYSTEM

Beneficial Eating Habits

Consume mostly whole foods.

Whole foods include fresh fruits and vegetables,
whole grains, beans and legumes, whole fresh cuts
of meat and poultry, seafood, and nuts and seeds.
Choose whole foods over processed ones whenever
possible, aiming to make small improvements to each
meal rather than doing a giant overhaul all at once.
Eat slowly.
This practice will help you become more aware
of what you eat, how much you eat, and why.
You’ll also learn to eat
less—automatically—because you’ll tune into
your natural fullness cues. To do so: slow down
as much as you can. Before you dig in, notice
what you have chosen. Take a bite. Chew
slowly. Take in the scent, texture, taste, and
temperature. Put your utensils down or take a
sip of water. Then have another bite as you
attempt to slow down and savor the meal. And
don’t worry if you find it challenging to slow
down. Just like all new habits, this takes
practice.
 Eat until you’re satisfied—but not stuffed.
If you’re trying to lose weight, this strategy can
help you to eat less without feeling deprived.
Your goal: to stop eating after hunger
dissipates, but before you’re completely
full.
On a 1 to 10 fullness scale, you’re aiming for
an 8—or about 80 percent full. And don’t
worry. You don’t have to get it right away. For
your first meal, you might simply pay attention
to how your level of hunger changes as you
eat and progress from there. Whenever you
eat until you’re uncomfortably full, forgive
yourself and just keep trying. Over time, you’ll
get the hang of it. And eventually, with enough
practice, this will become more automatic.
References
• https://www.who.int/health-topics/nutrition
• https://www.who.int/countries/phl/en/
• http://www.fao.org/ag/agn/nutrition/phl_en.stm
• https://www.rappler.com/move-ph/issues/hunger/61824-2013-national-n
utrition-survey
• https://www.eatrightpro.org/practice/practice-resources/international-
nutrition-pilot-project/how-to-explain-basic-nutrition-concepts
• https://www.healthline.com/health/balanced-diet?fbclid=IwAR29QJw
gaf-Hp_qIirYNCfCVlyNgdFxsc2e9Wm_zDDrxMZnl1rykDO7EkAw
• https://www.helpguide.org/articles/healthy-eating/healthy-eating.htm
?fbclid=IwAR1NwsPGXnbt5A0hzUvay9hJTw-Mi3NR5JuJpGuRHknL
Y12h_AEZSSsdWQ4
• https://www.eatrightpro.org/practice/practice-resources/international-
nutrition-pilot-project/how-to-explain-basic-nutrition-concepts
• https://medlineplus.gov/definitions/nutritiondefinitions.html?fbclid=Iw
AR2mncW_Q2HFM9aBPnBfWLhjDMdAUice4TvPeY6l4beDHnsg_K
BzsrEOtDE
Essential Nutrients
Outline
• Carbohydrates
• Protein
• Fat
• Vitamins
• Minerals
• Water
 Carbohydrates
• Carbohydrate is fuel for the body and brain, and is the main source of energy. It
comes in three types:
Protein
Proteins are long chains of amino acids that form the basis of all life, essential to building muscle mass. It
comes in three types:

– Complete proteins: These foods contain all the essential amino acids. They mostly occur in animal
foods, such as meat, dairy, and eggs.

– Incomplete proteins: These foods contain at least one essential amino acid, so there is a lack of
balance in the proteins. Plant foods, such as peas, beans, and grains mostly contain incomplete protein.

– Complementary proteins: These refer to two or more foods containing incomplete proteins that
people can combine to supply complete protein. Examples include rice and beans or bread with peanut
butter.

The main functions of proteins in the body are to build, strengthen and repair or replace things, such as
tissue. They can be structural
(ex. Collagen), hormonal (ex. Insulin), carriers (ex. Hemoglobin), and enzymes (ex. Amylase)
 Fats
• Fats are substances that help the body use some vitamins and keep the skin healthy; they are also
the main way the body stores energy.
References
• Macronutrients: the Importance of Carbohydrate, Protein, and
Fat". McKinley Health Center. University of Illinois at Urbana–Champaign.
Retrieved 8 April 2020.
• https://www.uofmhealth.org/health-library/ta3912
• https://medlineplus.gov/ency/article/002399.htm
• https://www.nature.com/articles/ejcn2009111
• https://www.medicalnewstoday.com/articles/326132#fats
• https://urbanremedy.com/fats-real-skinny-healthy-fats-harmful-fats/
• Maton A, Hopkins J, McLaughlin CW, Johnson S, Warner MQ, LaHart D,
Wright JD (1993). Human Biology and Health. Englewood Cliffs, New
Jersey: Prentice Hall. pp. 52–59. ISBN 978-0-13-981176-0. Retrieved 8 April
2020.
Lesson 3: BMR and Caloric Intake
Calorie
• A calorie is the amount of heat needed to raise the temperature of one gram of
water by one degree Celsius. Calories in food provide energy in the form of heat
so that our bodies can function. Our bodies store and "burn" calories as fuel. The
unit is in kcal.
• Even when resting, your body burns calories by performing basic functions to
sustain life, such as breathing, circulation, nutrient processing and cell
production among others
 BMR
- Basal metabolic rate is the number of calories your body needs to accomplish its
most basic (basal) life-sustaining functions. BMR is the measurement of an
organism's energy expenditure when at rest.

– BMR is the amount of energy it takes for your body to maintain life. About 70%
of the energy we use every day is due to our organs functioning to keep us alive
and healthy. The remaining 30% is broken down into digestion of food (10%)
and energy needed for activity (20%).
References
• Macronutrients: the Importance of Carbohydrate, Protein, and Fat". McKinley
Health Center. University of Illinois at Urbana–Champaign. Retrieved 8 April 2020.
• Maton A, Hopkins J, McLaughlin CW, Johnson S, Warner MQ, LaHart D, Wright JD
(1993). Human Biology and Health. Englewood Cliffs, New Jersey: Prentice Hall.
pp. 52–59. ISBN 978-0-13-981176-0. Retrieved 8 April 2020.
• https://www.verywellfit.com/what-is-a-calorie-and-why-should-i-care-3496238
• https://www.calculator.net/bmr-calculator.html
• https://www.thecalculatorsite.com/articles/health/bmr-formula.php
• https://people.maths.ox.ac.uk/trefethen/bmi.html?fbclid=IwAR1fwOEjZ_xX3gahb
w1ZatJIeQGkVmyJIY-gEOKNJFg_A3rRgUTfsMB4Phw
 Physical Activity
Rate yourself.
(Lowest) 1 2 3 4 5 6 7 8 9 10 (Highest)
Physical Activity
• Is defined as any bodily movement produce by skeletal muscles that
result in energy expenditure. The human body is designed for
movement and for strenuous physical activity (Hayvard, 1998).
5 Reasons Why Exercise is So Important
1. Better Body Posture
2. Improves Mood and Self-confidence
3. Improves Sleep Quality
4. Promotes Clear Thinking
5. Enhances Quality of Life
How much PA is needed for a good health?
For Children – 60 minutes everyday
For Adults and Older Adults

150 Minutes 75 Minutes

Moderate Intensity Vigorous Intensity

Source: WHO (2018). A technical package for increasing physical activity.

How much PA is needed for a good health?

Recommended For Everyone

2 or More Days a Week
Muscle-Strengthening Activities
*Start small and increase gradually

Source: WHO (2018). A technical package for increasing physical activity.

Fitness Applications
 Capstone 1 – Fitness Log
Output: Powerpoint or PDF – Fitness Log
Instructions
1. Download applications; GoogleFit, MyFitnessPal and Activate
the Health Application in your mobile phone,
2. Track all your activities that concerns food intake,
physical activity and sleep then entry it in the application,
3. You have to log your food, physical activity and sleep for 3
days (2 weekdays, 1 weekend)
 Thank you! ☺
See you next week!