LEE ARNE BARAYUGA SIR STANLEY MANAOG

12-ABM ECOLOGICAL HOPE 4

QUARTER 3, MODULE 1

LESSON 3: NUTRITION

WHAT’S MORE

Healthy Habit ALWA MOS RARE NEVE

YS T OF LY R
Do you: THE
TIM
E

1. Eat vegetables (excluding potato) and/or salad /

with one or two meals a day
2. Eat at least 2 serves of fruit a day /
3. Steer clear of refined carbohydrates such as /
white bread, white rice and sweet cereals
4. Trim the fat off meat and the skin from chicken /
before cooking
5. Use low-fat methods to cook such as grilling, /
poaching, boiling, dry-roasting or microwaving
6.Eat fish or seafood (fresh or canned) at 2 meals a /
week
7.Not sprinkle salt over your food /
8.Buy no-added-salt or salt-reduced versions of /
cheese, ham, crackers, sauces and other salty
foods
9.Limit sweet fizzy drinks or concentrated fruit juices /
10.Keep chocolate, cakes, desserts and lollies for /
special occasions
11.Keep your intake of caffeine moderate (less than /
2bought coffees or 2 energy drinks or 4 teas a day)
12.Choose healthier take-aways such as lean /
burgers, shawarma rolls or sandwiches with plenty
of
salad, salad boxes
13.Eat breakfast in the /
14.Eat when you are hungry (stomach hunger) and /
stop when
you are just comfortably full
15.Eat a variety of different foods each day /
TOTAL

Total no. of ALWAYS answers 3 x 3 = 9

 Total no. of MOST OF THE TIME answers 4 x 2 = 8

Total no. of RARELY answers 7 x 1 = 7

Total no. of NEVER answers 1 x 0 = 0

My final Total = 24

13-24 POINTS: You have some good eating habits but not enough to guarantee long-
term good health and help yourself stay well. Every week try adding one healthy habit
from the quiz to make your eating better. You could swap the type of bread or cereal
you buy or shop around for healthier fast food when you are out.

WHAT I HAVE LEARNED

1. Why should our food intake be balanced?

- I think that our food intake should be balanced because it can prevent us from
receiving short-term and long-term illnesses caused by an unhealthy or unbalanced
eating habit.
2. What composes a balanced diet?
- A balanced diet is filled with enough amounts of carbs, fats, protein, vitamins &
minerals and water.
3. How important do you feel other people’s support is in helping you eat a healthy diet?
- I believe that other people's support is crucial in assisting me in maintaining a
healthy diet since such support may serve as the basis and cause of my excellent
eating habits.
 WHAT I CAN DO

MY FOOD DIARY

EATING TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST Fried egg, Hotdog, Egg sandwich Corned Chocolate Cereal Cereal
rice, coffee rice beef, rice sandwich
SNACK Oreo - Chocolate Iced coffee, Bread Bread Chocolate
crackers bread sandwich
LUNCH Sinigang, Fried Chop suey, Adobong Menudo, rice Burger Pancit bihon
rice Chicken, rice sitaw, rice steak, rice
rice
SNACK Pancit Halo-halo Pandesal, Milk tea Burger Pizza Cereal
canton coffee
DINNER Fried Fried egg, Afritada, rice Pinakbet, Tinola, rice Monggo, Letchong
Chicken, rice rice rice kawali, rice
rice
SNACK I personally do not eat anything after dinner

1. I noticed that I often eat foods rich in carbs and I also occasionally consume fiber
enriched foods.
2. Yes, I did drink more water than sugary drinks.
3. I believe that I should eat a well-balanced diet that includes a variety of foods in certain
amounts and distributions to meet my caloric, protein, mineral, vitamin, and alternative
nutrient needs, with a little allowance set aside for extra nutrients to help me survive the
brief period of leanness. This will lead to a healthier physique in the long run.

ASSESSMENT

EATING HEALTHY: A HABIT

Do you want to become more active? Have you been attempting to limit your
consumption of less nutritious foods? Are you attempting to eat healthier and move more
but finding it difficult to maintain these changes?

Old patterns are difficult to break. Improving your behaviors is a multi-stage

journey. It might take some time for adjustments to become new habits. You may also
encounter obstructions along the route.

Introducing sustainable, healthier behaviors may help you avoid significant health
issues such as obesity and diabetes. New habits, such as healthy food and frequent
physical activity, may also aid with weight management and energy levels. If you persist
with these modifications for a long, they may become part of your regular routine.

Making the switch from contemplating improvement to making decisions may be

difficult and time-consuming. It may be beneficial to consider the pros and cons of
adjusting your routines. How might your life improve if you made certain changes?
Consider how the advantages of good nutrition or regular physical activity may affect
your overall health. For instance, assume your sugar levels, often known as blood sugar,
is slightly elevated and you have a parent, brother, or sister who has type 2 diabetes.
This implies you might get type 2 diabetes as well. It may be simpler for you to be
physically active and eat healthily if you know it will help regulate your blood glucose and
prevent you from a dangerous condition.

Making a typical dish in today's fast-paced world is uncommon. People choose to

eat less healthful quick meals, ready-to-eat meal packs, and so on. The most essential
thing to remember while preparing a nutritious dinner is to prepare it at home rather than
ordering it from a restaurant. Because repetition can lead to boredom, look for healthy
methods to add diversity to your meals.

Healthy nutrition boosts energy, enhances the way your body operates, fortifies
your immune system, and keeps you from gaining weight. Many social and cultural
activities revolve around food. Aside from its nutritional benefits, it also aids in the
facilitation of interpersonal interactions. Make a healthy future for yourself. Understand
that eating well, obtaining regular physical activity, and other healthy habits are long-
term commitments, not one-time activities. Always keep an eye on your efforts and look
for solutions to deal with both planned and unanticipated life changes.