PHYSICAL FITNESS : FINAL TERM
LESSON 1 : WEEK 1
TOPIC : NUTRITION AND MANAGING BALANCE DIET
INTRODUCTION :
This chapter deals with the Importance of Nutrition and Managing Balance Diet in our daily life.
LEARNING OBJECTIVES :
At the end of the lesson, student must be able to :
• Learn what is Nutrition and Managing Balance Diet and its 6 Essentials Nutrients
• Learn the Importance of Nutrition and a Balance Diet
• Be aware of the Disadvantage of not having a Proper Nutrition and a Balance Diet
LESSON PRESENTATION :
NUTRITION AND MANAGING BALANCE DIET
Nutrition is the process by which living organisms obtain and utilize the food necessary for their
growth, maintenance, and overall health.
A balanced diet contains an adequate amount of all the nutrients required by the body to grow,
remain healthy and be disease-free. In addition, a healthy, balanced diet provides the necessary
energy requirement, protects against vitamin, mineral, and other nutritional deficiencies, and
builds up immunity.
Six Essential Nutrients:
• Carbohydrates: The primary source of energy for the body, found in foods like grains, fruits,
vegetables, and legumes.
• Proteins: Essential for building and repairing tissues, proteins also play a key role in immune
function and hormone production. Sources include meat, fish, eggs, dairy, beans, and nuts.
• Fats: Provide a concentrated source of energy, help absorb fat-soluble vitamins, and are
important for cell structure. Healthy fats come from avocados, olive oil, nuts, seeds, and fatty
fish.
• Vitamins: Organic compounds that are crucial for various metabolic processes. Examples
include Vitamin C for immune function and Vitamin D for bone health. Vitamins are found in
fruits, vegetables, and other natural foods.
• Minerals: Inorganic elements that support processes like bone formation (calcium), oxygen
transport (iron), and maintaining fluid balance (sodium). Found in meats, dairy, fruits, and
vegetables.
• Water: Vital for all bodily functions, water helps in digestion, nutrient transport, temperature
regulation, and waste removal. Staying hydrated is essential for overall health.
The Importance of Nutrition and Managing a Balanced Diet :
Nutrition is essential for a healthy and vibrant life. It fuels your body, providing the energy, focus,
and strength you need to thrive.
Why Nutrition Matters:
• Boost Energy level
• Sharp Mind
• Strengthening your body
• Prevent Illness
• Proper Nutrition can help prevent chronic diseases like heart disease, diabetes, and obesity. It
strengthens the immune system, keeps our brain sharp, and even improves our sleep and
mood.
Managing a Balanced Diet:
The key to a balanced diet is variety. Focus on incorporating a rainbow of fruits and vegetables,
lean proteins, whole grains, and healthy fats into your meals.
• Eat a Rainbow
• Healthy Fats
• Stay Hydrated
• Read Labels
• Make Small Changes
Disadvantages if we don't have balance diet :
1. Decreased energy levels
While many of us think of eating as an opportunity to enjoy new flavors or to socialize, its
important to remember that we eat to fuel our bodies. Whole, unprocessed meals of mostly
vegetables, fruit, lean protein, and whole grains contribute to healthy functioning and increased
energy levels. This is because whole foods are often rich in natural vitamins and minerals while
also being full of fiber. On the other hand, a diet that is high in salt, sugar, processed foods, and
simple starches can lead to spikes and crashes in your blood sugar, leaving you feeling
lethargic and low in energy.
2. Increased risk of memory problems
Having a poor diet might seem like a short-term issue, but it could have devastating
consequences for your long-term cognitive function. Multiple studies have identified a link
between nutrients found in a healthy diet and a reduced risk of dementia and cognitive decline.
While skipping a burger and having a salad may not seem that life-changing at first, it could
protect your cognitive function for years to come.
3. Disrupted sleep quality
There are many factors that can lead to a lower quality of sleep, and poor nutrition is one of
them. Unhealthy diets can lead to obesity, which is correlated with conditions such as sleep
apnea, snoring, and restless legs syndrome.
4. Affected mood
Just as sugary, starchy foods like cakes, biscuits, and white bread can cause energy crashes,
they can also affect your mood the same way, leading to increased levels of depression and low
mood
5. Digestive problems
Not eating properly means the body cant properly assimilate nutrients, leading to intestinal and
stomach issues. This happens when you regularly eat foods high in saturated fat, and even
more if theyve been fried. The oil coats the stomach walls and causes irritation that can lead to
heartburn, gastritis and even ulcers, on top of increasing cholesterol and triglyceride levels.
HOW TO MAKE BALANCE DIET MEAL :
A balanced diet is essential for good health. It provides your body with the nutrients it needs to
function properly. Here's a breakdown of how to create a balanced diet:
1. Focus on Whole Foods:
Fruits and Vegetables: Aim for at least five servings per day. Choose a variety of colors and
types to get a wide range of vitamins and minerals. Whole Grains: Choose brown rice, quinoa,
oats, and whole-wheat bread over refined grains.
Lean Protein: Include sources like fish, chicken, beans, lentils, tofu, and eggs. Healthy Fats:
Opt for avocados, nuts, seeds, and olive oil.
2. Limit Processed Foods:
Sugary Drinks: Avoid soda, juice, and other sweetened beverages.
Processed Snacks: Cut back on chips, cookies, and other processed foods high in unhealthy
fats, sugar, and salt.
Fast Food: Limit your intake of fast food, as it's often high in calories, unhealthy fats, and
sodium.
3. Pay Attention to Portions:
Use Smaller Plates: This can help you eat less without feeling deprived.
Read Food Labels: Pay attention to serving sizes and nutrient content.
Listen to Your Body: Eat until you're comfortably full, not stuffed.
4. Stay Hydrated:
Drink Water: Aim for eight glasses of water per day.
Limit Sugary Drinks: Water is a much healthier option than soda or juice.
5. Consult a Professional:
Registered Dietitian: A registered dietitian can provide personalized nutrition guidance based
on your individual needs and goals.
Remember, a balanced diet is a journey, not a destination. Start with small changes and
gradually incorporate healthier habits into your lifestyle. paraphrase, simple words
TIPS HOW TO MAINTAIN BALANCE DIET :
1. Include a Variety of Foods
Incorporating a wide range of foods in your diet is crucial for obtaining all the necessary
nutrients for good health. A varied diet includes different types of fruits, vegetables, grains,
proteins, and fats.
Eating a diverse diet ensures that you get a balanced mix of micronutrients and macronutrients,
promoting overall well-being.
2. Prioritize Fruits and Vegetables
Emphasizing fruits and vegetables in your diet is key for maintaining good health.These foods
are rich in essential vitamins, minerals, fiber, and antioxidants, which are vital for optimal body
functioning and disease prevention.
3. Choose Whole Grains
Opting for whole grains over refined grains is a significant step towards a healthier diet.
4. Opt for Lean Proteins
Choosing lean proteins is a vital aspect of a balanced diet. Lean protein sources such as
poultry, fish, beans, legumes, and low-fat dairy products provide essential amino acids, which
are the building blocks of muscles, skin, enzymes, and hormones.
5. Limit Added Sugars and Salt
Reducing the intake of added sugars and salt is crucial for maintaining overall health. Excessive
consumption of added sugars, often found in sodas, sweets, and processed foods, can lead to
weight gain, dental problems, and an increased risk of chronic diseases like type 2 diabetes and
heart disease. Similarly, high salt intake is associated with elevated blood pressure and an
increased risk of heart disease and stroke.
6. Stay Hydrated
Staying hydrated is essential for maintaining good health. Water plays a critical role in
numerous bodily functions, including regulating body temperature, transporting nutrients, and
removing waste.
7. Control Portion Sizes
Managing portion sizes is a fundamental aspect of maintaining a balanced diet and a healthy
weight. Eating portions that are too large can lead to overeating, even with healthy foods.
8. Limit Processed Foods
Minimizing the consumption of processed foods is important for a healthy diet. Processed foods
often contain high levels of added sugars, salt, and unhealthy fats, which can contribute to
various health issues like obesity, heart disease, and diabetes. They also tend to be low in
essential nutrients.
9. Listen to Your Body's Hunger Signals
Attuning to your body's hunger and fullness signals is a key aspect of maintaining a balanced
diet. This practice, often referred to as intuitive eating, involves being mindful of why and when
you eat. It encourages a healthy relationship with food.
FOOD PYRAMID:
Pyramid - shaped depiction of recommended daily servings for different food groups (such as
grains, vegetables, dairy products and meats.)
A food pyramid is an easy way to create a healthy diet. It consists of 6 groups and 4 levels.
3 LAYERS OF FOOD PYRAMID:
THE FOUNDATION LAYER
• Whole grains (brown rice, whole wheat bread, oats, etc.)
• Vegetables (leafy greens, broccoli, carrots, etc.)
• Fruits (apples, bananas, berries, etc.)
This is the base of the food pyramid and should make up the largest portion of daily food intake.
These foods are rich in essential nutrients like carbohydrates, fiber, vitamins, and minerals.
They provide the energy necessary for daily activities and help maintain overall health,
especially digestion and disease prevention.
THE MIDDLE LAYER
• Protein sources (lean meats, poultry, fish, eggs, beans, tofu, nuts, seeds)
• Dairy products (milk, yogurt, cheese, or dairy alternatives like soy milk)
This layer provides the body with proteins, which are essential for muscle repair, growth, and
immune function. Dairy or its alternatives offer calcium, important for bone health. While these
foods are essential, they should be consumed in moderation compared to the foods in the base
layer.
THE TOP LAYER
• Oils (olive oil, butter)
• Fats (nuts, avocados in moderation)
• Sugary foods (cakes, candy, soda)
• Processed foods (fried foods, snacks)
This layer consists of foods that should be eaten sparingly because they tend to be high in
calories and low in essential nutrients. While healthy fats are necessary in small amounts for
brain and heart function, excessive consumption of unhealthy fats, oils, and sugars can lead to
obesity, heart disease, and other health issues.
PINGGANG PINOY
Pinggang Pinoy uses a plate-based model to illustrate proper portion sizes for each meal. It
reflects the Filipino dietary context and cultural preferences while promoting overall health and
nutrition.
3 SECTIONS OF PINGGANG PINOY
Go Foods give energy.
These foods provide carbohydrates, which are the body's main source of energy.
Grow Foods help the body grow and build muscles.
Grow foods provide the proteins needed for building and repairing muscles, tissues, and organs.
They are crucial for growth in children and help maintain muscle mass and body repair in adults.
Glow Foods keep the body healthy, strong, and glowing
Glow foods provide essential vitamins, minerals, and fiber that support overall health, boost the
immune system, and keep the skin, eyes, and other organs healthy.
GROUP MEMBERS : IBIERNAS, HAZEL
LEADER : PENAGUNDA, MARIEL C. LONTOK, FRANCHESCA SHANE
ADIO, ERICKA MASAMOC, RACQUEL
CUSTODIO, PRINCESS JASMINE OROLFO, RUBY JANE
FELOMINE, MYLA PILAR, KYLA
FERNANDEZ, BERNADETTE
