PHYSICAL ACTIVITIES TOWARD

HEALTH AND FITNESS 1

Module 2 NUTRITION FOR WELLNESS

Introduction
In the midst of the COVID-19 pandemic, eating healthy food remains an
important part of maintaining your health. While there are no specific foods that can
help protect you from the virus, a nutritious diet can boost your immune system or
help you fight off symptoms. You may not be able to share meals with friends and
loved ones, but there are lots of other ways to eat well and support your health at
this difficult time.
In this module, you will learn about the food and what makes up a good diet.
You will learn about the different categories of food that your body needs and what
foods you should avoid in large quantities in order to stay healthy. You will also learn
to evaluate your eating patterns based on the Nutritional Guidelines for Filipinos
(2000) or Philippines Food Pyramid and interpret food labels accurately.

Learning Outcome
At the end of the module, you will be able to:
 Give the importance of eating healthy food in one’s life.
 Make a healthy choices by understanding the sections of the Nutrition Facts
label.
 Promote health and wellness by consuming healthful diets and to achieve and
maintain healthy body weights.
 Compute their own body mass index.
 Create a food diary.

Learning Content

Eating Healthy
Eating a healthy diet is not about strict limitations, staying unrealistically thin,
or depriving yourself of the foods you love. Rather, it’s about feeling great, having
more energy, improving your health, and boosting your mood.

By using these simple tips, you can cut through the confusion and learn how
to create and stick to a tasty, varied, and nutritious diet that is as good for your mind
as it is for your body.

The Healthy Eating Pyramid

 The Harvard Healthy Eating Pyramid represents the latest nutritional science.
The widest part at the bottom is for things that are most important. The foods at the
narrow top are those that should be eaten sparingly, if at all.

The Fundamentals of Healthy Eating

While some extreme diets may suggest otherwise, we all need a balance of
protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a
healthy body. You don’t need to eliminate certain categories of food from your diet,
but rather select the healthiest options from each category.

Protein

It gives you the energy to get up and go and keep going while also
supporting mood and cognitive function. Too much protein can be harmful to
people with kidney disease, but the latest research suggests that many of us
need more high-quality protein, especially as we age. If you need a lot of
energy for a long time or are starving, amino acids can be converted to
glucose to provide energy.

Fat

Not all fat is the same. While bad fats can wreck your diet and increase
your risk of certain diseases, good fats protect your brain and heart. In fact,
healthy fats such as omega-3s are vital to your physical and emotional health.
Including more healthy fat in your diet can help improve your mood, boost
your well-being, and even trim your waistline.

Fiber

Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and
beans) can help you stay regular and lower your risk for heart disease, stroke,
and diabetes. It can also improve your skin and even help you to lose weight.

Calcium

As well as leading to osteoporosis, not getting enough calcium in your

diet can also contribute to anxiety, depression, and sleep difficulties.
Whatever your age or gender, it’s vital to include calcium-rich foods in your
diet, limit those that deplete calcium, and get enough magnesium and
vitamins D and K to help calcium do its job.

Carbohydrates

These are one of your body’s main sources of energy. But most should
come from complex, unrefined carbs (vegetables, whole grains, fruit) rather
than sugars and refined carbs. Cutting back on white bread, pastries,
starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in
mood and energy, and a build-up of fat, especially around your waistline.

Extra carbohydrate is converted to fat. Exercise increases the storage

capacity of glycogen, so store less fat.

Vitamins

These are necessary for normal body metabolism, growth, and

development. They do not provide the body with energy, but they do allow the
energy from consumed carbohydrates, fats, and proteins to be released.
Although vitamins are vital to life, they are required in minute amount.

Minerals
 These are inorganic substances that are critical to many enzyme
functions in the body. Approximately twenty-five minerals have important roles
in bod functions. Minerals are contained in all cells and are concentrated in
hard parts of the body – nails, teeth, and bones – and are crucial to
maintaining water balance and the acid-base balance. Minerals are essential
components of respiratory pigments, enzymes, and enzyme systems, while
also regulating muscular and nervous tissue excitability, blood clotting, and
normal heart rhythm. Examples of these minerals include chromium, cobalt,
copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc.

Water

Although water does not provide energy to the body in the form of
calories, it is a substance that is essential to the life. Among other things,
water lubricant joints, absorbs shock, regulates body temperature, maintains
blood volume, and transports fluids throughout the body, while comprising 60
percent of an individual’s body.

To ensure proper water balance and prevent dehydration,

approximately six to eight-ounce glasses of water should be consumed each
day an individual is not exercising. When working out, current
recommendation for water intake are two to three eight-ounce cups of water
before exercising, four to six ounces of cool water every fifteen minutes during
the workout, and rehydrating thoroughly after the activity.

Create a Healthy Plate

1. Choose a 9-INCH OR SMALLER PLATE.

 Use a ruler and measure across your plate.
 Use a 9-inch plate or smaller to prevent over
filling the plate and eating too much.

2. Fill ½ of the 9-inch plate with NONSTARCHY VEGETABLES and FRUITS.

 Choose a variety of vegetables, especially dark-green, red, and orange
vegetables.
 Non-starchy vegetables are low in calories and full of fiber, vitamins, minerals,
and antioxidants. Examples of non-starchy fiber rich vegetables include
carrots, broccoli, cauliflower, green beans, asparagus, and peppers.
 Select whole fruit over juice, but if you choose juice, look for 100% fruit juice.

 Enjoy a wide range of colorful vegetables and fruit. Select what is in season
for variety and flavor.
 Vegetables and fruits can be fresh, canned, or frozen. Eat only small amounts
of dried fruits as these can be high in calories. Dried fruits are healthy quick
snacks.
 Shop for vegetables without added salt, butter, or cream sauces, and don’t
add these when cooking.
 Limit fruit with added sugars or syrup.

3. Fill ¼ of the 9-inch plate with LEAN PROTEIN CHOICES (about 3 ounces
cooked or the size of adeck of cards).
 Examples of protein foods include seafood, beans, peas, and nuts, as well as
lean meats, poultry, and eggs. Limit to one egg per day.
 Eat seafood (fish and shellfish) or other meatless protein in place of meat or
poultry at least twice a week. Select some seafood that is higher in oils and
lower in mercury (salmon, trout, and herring). Meatless protein sources
include soy (tofu, tempeh, edamame) and legumes (kidney, garbanzo, and
black beans).
 Try grilling, broiling, poaching, or roasting. These cooking methods do not add
extra fat.
 Drain fat from ground meats after cooking. Avoid breading on meat and
poultry, which adds calories.

4. Fill ¼ of the 9-inch plate with WHOLE GRAINS and/STARCHY

VEGETABLES.
 Consume at least half of all grains as whole grains. Eat 3 ounces or more of
whole-grain cereals, breads, crackers, rice, or pasta each day. One ounce is
about 1 slice of bread, 1 cup of breakfast cereal, or 1⁄2 cup of cooked rice or
pasta.
 Use the Nutrition Facts label to choose whole grains that are a good or
excellent source of dietary fiber.
 Good sources of fiber contain 10–19% of the Daily Value per serving.
 Excellent sources of dietary fiber contain 20% or more of the Daily Value per
serving.
 Check the ingredient list and look for the first or second ingredient to include
the words “whole” or “whole grain.”
 Examples of whole grains include whole wheat pasta, whole-grain breads,
brown rice, and whole-grain hot and cold cereals.
 Examples of starchy vegetables include potatoes, corn, peas, winter squash,
yams, and legumes (kidney, garbanzo, and black beans).

5. Include HEALTHY DAIRY selections.

 Increase intake of fat-free (skim) or low-fat (1%) milk and milk products, such
as yogurt, cheese, and fortified soy beverages.
  Choose fat-free or low-fat milk or yogurt more often than cheese.
 When selecting cheese, choose low-fat or reducedfat versions.
 If you are lactose intolerant, try lactose-free milk, drink smaller amounts of
milk at a time, or try fortified soy beverages. You can also ask your dietitian
about an enzyme supplement.

Importance of Good Nutrition

Good nutrition means your body gets all the nutrients, vitamins, and minerals
it needs to work its best. Plan your meals and snacks to include nutrient-dense foods
that are also low in calories.

Most people know good nutrition and physical activity can help maintain a
healthy weight. But the benefits of good nutrition go beyond weight. Good nutrition
can help:

 Reduce the risk of some diseases, including heart disease, diabetes, stroke,
some cancers, and osteoporosis
 Reduce high blood pressure
 Lower high cholesterol
 Improve your well-being
 Improve your ability to fight off illness
 Improve your ability to recover from illness or injury
 Increase your energy level

Understanding the Nutrition Facts Label

Reading food labels can help you make wise food choices. Most foods list
nutrition information on the package label, called Nutrition Facts. These facts can
help you compare foods and choose the healthiest option.
Make healthy choices easier by understanding the sections of the Nutrition
Facts label.
1. Serving Size

The serving size is a measured amount of food. In the sample label,

the serving size is one cup, and there are two servings per container. If you
ate the whole container, you would eat two cups, which doubles the calories
and other nutrient numbers. Check the serving size on food labels to
determine if the number of servings you are eating is smaller or larger. This
will help you stay within your daily calorie goal.

2. Calories
 The number of calories is the total amount of energy the food provides.
Pay attention to calories. If you eat more calories than your body uses, over
time you will gain weight. Another important part of the label is the number of
calories from fat. You should limit the number of calories from fat to 20-35% of
your total daily calories. In the sample label, there are 250 calories in one
serving and 110 calories from fat. This means almost 50% of the calories in a
single serving of this food come from fat. Due to its high fat content, this food
is not a healthy choice.

3. Limit These Nutrients

Americans typically eat too much saturated fat, trans fat, cholesterol,
and sodium, which can increase the risk for heart disease, cancer or diabetes.
Total fat is important to watch, but saturated fat and trans fat are particularly
bad for you. They may raise your blood cholesterol level, which can increase
your risk of heart disease. Choose foods containing less than 10% of calories
from saturated fat.

4. Get Enough of These Nutrients

You should get more fiber, vitamin A, vitamin C, calcium, and iron in
your diet. Eating enough of these nutrients can reduce your risk for certain
cancers, osteoporosis or hypertension. It is recommended to consume 100%
of each of these nutrients daily to prevent nutrition-related diseases.

5. Percent Daily Value

Understanding the Percent Daily Values (% DV) on a food label can

help you choose foods high in good nutrients and low in bad nutrients. The %
DV is based on a 2,000-calorie diet. If you eat less than 2,000 calories a day,
your daily value may be lower than what is listed on the label. If you eat more
than 2,000 calories a day, your daily value may be higher. Remember, 5% DV
or less is low and 20% or more is high. Choose foods with a low % DV for fat,
saturated fat, trans fat, cholesterol, or sodium.

6. Understanding the Footnote

The footnote refers to the Percent Daily Value, mentioned in number

five. It states that the percentages are based on a 2,000-calorie diet, which
does not change from product to product. This footnote also reminds
consumers of the daily intake of different recommended nutrients depending
on their caloric needs.
Assessment of Nutritional Status
Nutrition assessments, which involve an evaluation of objective and subjective
data, are used to determine an individual’s nutritional status or growth patterns.
The condition of imbalance in nutrition is called Malnutrition. Over nutrition
and under nutrition can be the two reasons causing Malnutrition. Health of a person
is not only dependent upon the physical well-being of a human but, it also depends
upon mental and social well-being and good nutrition as well.
Nutritional assessment can be done using the ABCD methods. These refer to
the following:
A. Anthropometry
B. Biochemical/biophysical methods
C. Clinical methods
D. Dietary methods.

Anthropometric
 The word anthropometry comes from two words: Anthropo means ‘human’
and metry means ‘measurement’. Anthropometrics are objective measurements that
help determine amount of muscle and percentage of body fat. Anthropometrics
may include height, weight, body mass index, skin fold measurements and body
frame size.
Body Mass Index (BMI)

It is the weight of a person in kilograms divided by their height in

meters squared. You will have to convert measurements in cm to m (100 cm =
1 m). BMI = weight (kg) height2 (m) BMI can also be found using look-up
tables or a BMI wheel. BMI values below or above the WHO range for normal
nutritional status (shown in the table below) indicate a need for nutrition
interventions to slow or reverse weight loss or to reduce overweight.

BMI(Kg/m2) Nutritional status

more than 40.0 Very obese
30.0-40.0 Obese
25-29.9 Overweight
18.5-24.9 Normal
17-18.49 Mild malnutrition
16.0 -16.9 Moderate malnutrition
less than 16.0 Severe chronic energy
deficiency
Sources: WHO. 1999. Management of Severe Malnutrition: A Manual for Physicians
and Other Senior Health Workers. Geneva: WHO; WHO. 2013. “Obesity and
Overweight.” Fact Sheet No. 311.