FOLLOWING

NUTRITIONAL
GUIDELINES
LESSON 1
 FOOD
 IS ONE OF OUR BASIC
NEEDS.
 HOWEVER, CHOOSING
THE RIGHT FOOD THAT
CAN MEET YOUR NEEDS
SHOULD BE CONSIDERED.
 AT PRESENT, DO YOU ALWAYS FIND
YOURSELF SKIPPING BREAKFAST
OFTEN BECAUSE YOU ARE IN A HURRY
TO GO TO SCHOOL?
 ARE YOUR FOOD CHOICES ALWAYS
LIMITED TO MOSTLY SNACKS THAT
ARE EITHER FATTY OR HIGH IN SUGAR
CONTENT?
 DO YOU ALWAYS CRAVE FOR
SOMETHING SWEET LIKE
CHOCOLATES TO KEEP YOU
ALERT?
NUTRITION DURING
ADOLESCENCE
 THE ADOLESCENT STAGE IS A
PERIOD IN WHICH GOOD
NUTRITION IS CRITICAL TO THE
CHILD’S GROWTH AND
DEVELOPMENT.
 NUTRITIONAL GUIDELINES: THE
FOOD PYRAMID
 THE EATING PATTERN OF ADOLESCENTS AND
THEIR BEHAVIORS ARE AFFECTED BY
DIFFERENT FACTORS SUCH AS ECONOMIC
STATUS, FAMILY PRACTICES AND HOME
ENVIRONMENT, FOOD AVAILABILITY, PEER
INFLUENCE, PERSONAL BELIEFS AND VALUES,
BODY IMAGEHEALTH STATUS, EATING
PRACTICES, ENVIRONMENTAL FACTORS, MEDIA
 FOR EXAMPLE:
SOME PARENTS WHO ARE SO
BUSY TO PREPARE HEALTHY
MEALS OFTEN JUST BUY
TAKEOUT FOODS FROM FAST-
FOOD RESTAURANTS FOR
THEIR CHILDREN.
 TEENAGERS MUST BE ENCOURAGED
AND MOTIVATED TO EAT HEALTHY
FOODS. THEY SHOULD FOLLOW A
HEALTHY DIET APPROPRIATE TO
THEIR.
1. EAT A VARIETY EVERYDAY, SO YOUR
BODY WILL BE SUPPLIED WITH ADEQUATE
NUTRIENTS THAT IS NEEDS.
2. EAT PROTEIN-RICH FOODS SUCH AS FISH,
POULTRY WITHOUT SKIN, LEAN MEAT,
AND DRIED BEANS.
 3. CONSUME MILK, MILK-RELATED
PRODUCTS, AND OTHER CALIUM-RICH
FOODS EVERYDAY.
4. INCREASE INTAKE OF VEGETABLES,
FRUITS, AND ROOT CROPS TO PREVENT
MICRONUTRIENT DEFICIENCY.
5. USE IODIZED SALT TO PREVENT
IODINE-DEFICIENCY DISORDERS SUCH
AS GOITER.
 6. LIMIT THE INTAKE OF SALTY
FOODS TO AVOID HEART-RELATED
ILLNESSES SUCH AS HYPERTENSION.
7. TAKE FOODS COOKED IN HEALTHY
COOKING OIL (E.G., CORN, OLIVE,
SUNFLOWER) TO INCREASE
ABSORPTION OF FAT-SOLUBLE
VITAMINS SUCH AS VITAMIN A.
 8. TAKE CLEAN AND SAFE FOOD AND
WATER TO PREVENT FOOD AND WATER-
BORNE DISEASES SUCH AS DIARRHEA,
AMOEBIASIS, AND GASTROENTERITIS.
9. PRACTICE PROPER DIET AND MODERATE
PHYSICAL ACTIVITY TO PREVENT
OBESITY.
10. HAVE REGULAR EXERCISE AND MAKE
HEALTHY FOOD CHOICES.
FOOD PYRAMID

IS A HIERARCHY OF FOOD GROUPS

THAT SHOWS THEIR
RECOMMENDED DAILY SERVINGS.
 THE US DEPARTMENT OF AGRICULTURE
(USDA) HAS DEVELOPED A SIMPLE
NUTRITIONAL GUIDE CALLED MYPLATE TO
HELP PARENTS PLAN BALANCED MEALS FOR
THEIR CHILDREN.
 WHILE THIS IS STILL WIDELY USED, EXPERTS
FROM THE HARVARD SCHOOL OF PUBLIC
HEALTH DEVELOPED A MORE
COMPREHENSIVE FOOD GUIDE, CALLED
HEALTHY EATING PLATE, WHICH IS FOR
ANY AGE.
 THE PHILIPPINES HAS ALSO
DEVELOPED ITS OWN
NUTRITIONAL GUIDE CALLED
PINGGANG PINOY, WHICH
INCLUDES SAMPLE FILIPINO
MEALS THAT YOU AND YOUR
FAMILY CAN EASILY FOLLOW.
NUTRITIONAL GUIDELINES:
ADOLESCENTS NUTRITIONAL
NEEDS
 AS ADOLESCENTS GET OLDER,
THEY START TO BECOME MORE
INDEPENDENT AND MAKE
THEIR OWN FOOD CHOICES.
CALORIE

 IS THE UNIT OF MEASUREMENT USED

TO SHOW THE AMOUNT OF ENERGY
DERIVED FROM THE FOOD. THE BODY
NEEDS MORE CALORIES OF ENERGY
TO BURN DURING ADOLESCENCE
THAN IN ANY OTHER STAGES OF LIFE.
 THE FOOD AND NUTRITION
RESEARCH INSTITUTE (FNRI) HAD
ALSO DEVELOPED A COMPREHENSIVE
CALORIE GUIDE FOR ALL AGE
GROUPS. FOR 12-YEAR-OLD (GRADE 7),
A BOY NEEDS AN AVERAGE OF 2060
KILOCALORIES(KCAL) PER DAY,
WHEREAS A GIRL NEEDS 1980 KCAL
PER DAY.
CARBOHYDRATES OR ENERGY-
GIVING FOODS
 NUTRIONIST ADVISE TEENAGERS TO TAKE
PLENTY OF COMPLEX-CARBOHYDRATE
FOODS. FOODS WITH COMPLEX
CARBOHYDRATES CAN BE STARCHY FOODS
(RICE, POTATO, PASTA) AND DIETARY FIBER-
RICH FOODS (FRUITS, VEGETABLES, NUTS,
WHOLE GRAINS BEANS).
PROTEIN OR BODY-BUILDING
FOODS
 IS ALSO NEEDED BY
ADOLESCENTS FOR THE GROWTH
AND DEVELOPMENT OF THEIR
BONES AND MUSCLE TISSUES
 BOYS 11-14 YEARS OLD NEED ONLY
45 GRAMS OF PROTEIN PER DAY,
WHEREAS GIRL NEED 34g OF
PROTEIN (AGES 9-13).
 THE USUAL SOURCES OF PROTEIN
ARE BEEF, PORK, POULTRY, DRIED
BEANS AND NUTS, FISH, EGGS,
CHEESE, AND MILK.
FATS
 THE HUMAN BODY NEEDS
DIETARY FAT AND ESSENTIAL
FATTY ACIDS FOR NORMAL
GROWTH AND DEVELOPMENT.
 MINERALS
 CALCIUM
 IRON
 ZINC
 VITAMINS (A,C, AND E)
 FIBER (DIETARY FIBER OR
ROUGHAGE)
CALCIUM
 IS NEEDED FOR BONE GROWTH.
APPROXIMATELY 90% OF BONE
MASS (AMOUNT OF BONE TISSUE
IN THE SKELETON)IS ACQUIRED
BY THE AGE OF 18 AMONG GIRLS
AND BBY 20 AMONG BOYS.
IRON
 IRON PREVENTS ANEMIA AND
TRANSPORTS OXYGEN IN THE
BLOODSTREAM.
ZINC
 IS IMPORTANT TO PREVENT
GROWTH FAILURE AND DELAYED
SEXUAL MATURITY. THE
RECOMMENDED DAILY
ALLOWANCE (RDA) FOR BOYS
AND GIRLS AGES 9-13 IS 8 MG PER
DAY
VITAMINS
VITAMIN A

- IS NEEDED FOR NORMAL

EYESIGHT
VITAMIN C
 IS NEEDED FOR
SYNTHESIS OF
COLLAGEN AND OTHER
CONNECTIVE TISSUES.
VITAMIN E
 HAS ANTIOXIDANT
PROPERTIES. FORTIFIED
BREAKFAST CEREALS AND
NUTS ARE GOOD SOURCES OF
VITAMIN E.
FIBER
 DIETARY FIBER OR ROUGHAGE AIDS
IN NORMAL BOWEL MOVEMENT,
HELPS PREVENT CONSTIPATION AND
OTHER INTESTINAL PROBLEMS, AND
REDUCES THE RISK OF HEART
DISEASE.