PHYSICAL EDUCATION 1

MODULE 4 (Midterm)
FOOD NUTRITION
Topics:
FOOD NUTRITION AND HEALTHY DIET

SAMUEL NARCISSUS L. AGUILAR, MAREXA

CHRISTINE B. BUACO, LPT
 GEWYL N. PERMEJO, LPT

MODULE INTRODUCTION AND FOCUS

QUESTIONS

Many people are facing the challenges of maintaining good health and healthy lifestyle. Often times these
challenges are caused by sedentary lifestyle and poor or unwise choices of food. Good nutrition is an
important part of leading a healthy lifestyle. Combined with physical activities and correct diet, one can
reach and maintain a healthy weight, reduce risk of chronic diseases and promote overall health. Chronic
diseases include diabetes, heart diseases, cancer, liver problems, and kidney failure. These are dreaded
illnesses that can be avoided if one starts to be conscious about health at an early age.

At your age, are you conscious enough of your health status? Do you choose the food and drinks that you
eat and take everyday? Are you aware of the inconveniences and cost of being sick? How do you react to
the advertisement saying “Bawal Magkasakit”? Can you relate or at least imagine what it means to the sick
and needy people?

MODULE LESSONS AND COVERAGE

This module has the following coverage

LESSON SUB-TOPICS LEARNING OUTCOMES ESTIMATED

TIME
After accomplishing this module, I should
be able to
Food Nutrition Scope and Purpose of 1. Explain what nutrition is. 6 hours
Nutrition [Link] healthful and unhealthful foods
Food and Nutrition [Link] healthy diet and how it
Healthy Diet is attained.
4. Recognize the facts and fallacies
 Facts and Fallacies about healthy diet.
about Diet [Link] sample healthy meal plans.
Healthy Meal Plan

STUDY

Hook Activity

This module will deepen your knowledge of nutrition and its importance. This will also help you check your
eating habits and food choices. It is the aim of this module to encourage you to pay attention to maintaining
good health while you are young and also develop a mindset towards healthy lifestyle as a way to truly
succeed in life until old age. Caring for one’s health is everyone’s concern, not just for the old ones.

Pre-test

Before exploring the module, check your knowledge of the following items. Put a check mark under agree
if the statement is correct and put a check mark under disagree if the statement is wrong and unacceptable.
NO. TEST ITEM Agree Disagree
1. Eating fruits in the morning is a bad practice because it ✓
causes stomach ulcer.
2. Dieting is only required when one reaches the age of 40. ✓
3. Fruits are nutritious. Everyone can eat fruits as much as ✓
they want in every meal.
4. A very fat and obese person is an example of a ✓
malnourished individual.
5. Vitamins are to be prescribed only to young children and ✓
to senior citizens.

Essential Questions

How important is nutrition to people of all ages? When should a person become conscious of healthy
lifestyle through healthy food? Is it really challenging or difficult to develop healthy eating habit? Should
people be educated about health and nutrition?

Use of Technology
RESEARCH and ANALYSIS

To explore more about the topic, view the following short videos by following the given links. Then answer
the questions and trivia after viewing.

Activity 1
View the video about The Fifty Foods that are Super Healthy on [Link] and
learn a lot from this material. Then do the specified task under Process Questions.
Process Questions

Based on the video, what are the 12 or more categories/types of foods that are super healthy? Give 10 of
them in any order. Example of the categories is vegetables. Write your answers on the answers sheet.
1. fruits and berries 6. fish and seafood
2. eggs 7. grains
3. meats 8. bread
4. nuts and seeds 9. legumes
[Link]
10. dairy (other; fats and oils, tubers, apple
cider vinegar, and dark chocolate)

Activity 2

View the short video titled How the Six Basic Nutrients Affect your Body on
[Link] and be knowledgeable of the value of the foods that you take everyday.
Answer the process questions below.

Choose the best answer from the given options. Write you answers on the answer sheet.
1. Of the 6 basic nutrients presented in the video, which is the most popular and considered as the
building block of the human body?
A. vitamins B. water C. protein
2. Which of the 6 basic nutrients is considered very important because it dominates more than 60% of
the human body?
a. minerals B. protein C. water
3. Which of the 6 basic nutrients provides the human body with a strong immune system?
a. minerals b. water [Link]
4 Proteins are made of __________
a. fats b. minerals [Link] acid
5. This basic nutrient is important to the human body, however, too much of this can because problems
related to the heart, blood pressure, digestive system, and respiratory system.
a. proteins b. carbohydrates c. fats

Activity 3

View the short video titled Top 10 Unhealthy Food You Probably Eat Everyday on
[Link] and check out your own eating preferences. Answer the process activity
below and write your answers on the answer sheet.
[Link] are the 10 unhealthy groups of food presented in the video? List them from the top or first to the last.
 1. soda 6. processed fruit drinks
2. processed meat 7. potato chips
3. sugary cereals 8. flavored yogurt
4. white bread and pasta 9. canned foods
5. French fries 10. anything “diet”

II. Choose the best answer from the given options. Write you answers on the answer sheet.
1. Which of the products has been recommended to be banned from school because of its dangerous
effects to health?
A. French Fries B. Soda or Softdrinks B. Natural Fruit Juices
2. Which of the following is a primary contributor to cancer?
A. Too much milk [Link] much sugar B. Too much coffee
3. Potato chips are unhealthy food because they contain too much ________
A. Calcium [Link] C. Potassium
4 According to the video, which of the following food treats contain acrylamide which can cause
cancer?
A. yogurt [Link] fries B. White bread
5. Which of the following is not very good breakfast?
A. Steamed potato [Link] Cereals B. Boiled Banana

Activity 4

View the short video Get Healthy: Healthy Diet on [Link] and be enlightened
by the discussion. After viewing, do the process activity. Write your answer on the answer sheet.
1. Define or describe healthy diet. (5 points.)

A healthy diet is when we choose to eat an healthy foods, including vegetables, fruits and so on.
Eating on time and avoiding foods that are unhealthy such as soda, chips, and etc.
A healthy diet gives the body with basic nourishment: fluid, macronutrients, micronutrients,
and adequate food energy. A healthy diet may contain natural products, vegetables,
and entire grains, and may incorporate small to no processed food or sweetened beverages.
2. What are the possible effects of poor diet and nutrition? (5 points.

The possible effects of poor diet and nutrition are the increase certain risk factors like cancer,
malnutrition, obesity, heart disease, diabetes, high blood pressure and many more. In short, it can
affect our health and may cause some illness or diseases.
Activity 5

Access the link [Link] and know more about diet

myths and facts. Then do the process activities below. Write your answers on the answer sheet.

On the spaces provided for write:

F if the item states a fact

M if the item states a myth

PMF if the statement is partly myth or partly fact

1. Eating at night will make one fat. M
2. Skipping breakfast makes one gain weight. M
3. Carbohydrates come in two forms: simple and complex. F
4. One cannot be overweight and healthy. PMF
5. Cutting back on simple carbohydrates makes one lose weight. F

ACTION
Performance Task
Consider yourself as a health coach, and you have clients who are teenagers who need advice on proper
diet and healthy eating behaviors. Now make a set of diet rules that you can recommend to your clients and
make them succeed in developing appropriate eating [Link] your diet rules on the materials you’ve
viewed and read. You may research further for more inputs to your Diet Rules. Your Diet Rules should
include criteria stated in the matrix. Follow the rubrics below.
DIET RULES
BASES OF RULES MUST DO MUST NOT DO
Food Choices 1. Eat food with Increase fiber 1. Eat food with high use of
in the diet.
or sugar and salt.
2. Drink water. Choose
Food Quality
natural fruit drinks or organic 2. Drink high in sugar. (soda or fruit
drinks. drinks that are high in sugar)
3. Eat food fry like French fries.
3. Eat food that is bake or broil like
boiled potatoes. For fry cooking, use
healthy oils and limit butter.
4. Eat food with saturated and high
trans-fats found in butter, fried food,
4. Eat food with unsaturated fats, like pastries and cakes as much as
those found in avocados, nuts and possible.
olive oil are good 5. Choose processed foods
 5. Choose food prepare most
home

1. Eat 3 meals a day, with healthy 1. Skip meals.

snacks. 2. Eat a lot of vegetables. (as many as
you can)
Food Servings 2. Eat Vegetables — 2 to 3 cups. At
or least 400 g potatoes, sweet potatoes, 3. Choose Dairy (High in fat)
cassava and other starchy roots.
4. Eat food with more than 2,300 mg
Food Quantity
3. Choose Dairy — 3 cups (fat-free or of sodium.
low-fat) Less than 30% of total
5. Not Limiting high-protein foods.
energy intake from fats.
Eating too much protein in one sitting
4. Limit sodium intake to less than over and over again
2,300 mg per day, that's equal to
about 1 teaspoon of table salt

5. Eat food that contains 3 ounces of

protein a day. (Increase your intake
of healthy low-protein foods like
fruits and vegetables). Eating too
much protein in one sitting over and
over again can stress your kidneys
which could lead to dehydration

1. Eat your meal on time 1. Eating late at night

Eating Behavior 2. Eat your breakfast. 2. Skipping breakfast
or 3. Eat slowly and chew your food 3. Eating too fast.
properly
Eating Habits 4. Eating while watching, working, or
4. Eat in a proper manner. Avoid driving
doing things while eating.
5. Stress eating behavior.
5. When you’re stress, consult to
your friends and family or to your
doctor. Try to do activities that can
relax you like yoga or do some
exercises. (Control emotional eating.)

Criteria Excellent (4) Superior(3) Satisfactory(2) Needs

Improvement(1)
Food Choices or The rules are very The rules are The rules are not The rules are not very
 Food Quality comprehensive comprehensive comprehensive but clear and do not have
and have good and have good have good bases. good bases. There are
bases. There are bases. There are There are 3 to 4 only 1 to 2 acceptable
more than 5 5 acceptable acceptable rules rules about food
acceptable rules rules about food about food choices. choices.
about food choices.
choices.
Food Servings The rules are very The rules are The rules are not The rules are not very
comprehensive comprehensive comprehensive but clear and do not have
or and have good and have good have good bases. good bases. There are
Food Quantity bases. There are bases. There are There are 3 to 4 only 1 to 2 acceptable
more than 5 5 acceptable acceptable rules rules about food
acceptable rules rules about food about food serving serving or food
about food serving serving or food or food quantity. quantity
or food quantity. quantity.
Eating Behavior The rules are very The rules are The rules are not The rules are not very
comprehensive comprehensive comprehensive but clear and do not have
or and have good and have good have good bases. good bases. There are
Eating Habits bases. There are bases. There are There are 3 to 4 only 1 to 2 acceptable
more than 5 5 acceptable acceptable rules rules about eating
acceptable rules rules about about eating behavior or eating
about eating eating behavior behavior or eating habits
behavior or eating habits habits
or eating habits

Self Assessment
Again, Congratulations!
Now, find out for yourself what you’ve got out of this module. Answer the assessment questions as
sincerely and honestly as you can. Draw a heart under the column that describes your learning in this
module. Good luck!

Assessment Indicator

Yes! Yes! I almost got it! Help!

I got It! but missed I missed it.
some.

I can define or describe nutrition.

I can distinguish healthy and unhealthy foods.

I can identify the facts and fallacies on diet.

 I can analyze health related habits on diets.

I can create my personal diet rules to improve my

eating habits and lifestyle.

Values integration
Self-discipline is also a virtue. Often times, healthy lifestyle is achieved through self-discipline. Sticking to
a diet program and choosing the right foods are easier done when a person practices self-discipline. Keeping
a healthy lifestyle is like taking care of one’s body which Christians consider as a temple of the Holy Spirit.
In addition, keeping a healthy lifestyle is an expression of self-respect and consideration and love for others
especially their loved ones because when a person is ill his entire family and even friends are negatively
affected.
Post-test
NO. TEST ITEM Agree Disagree
1. Vitamins are to be prescribed only to young children and ✓
to senior citizens.
2. A very fat and obese person is an example of a ✓
malnourished individual.
3. Dieting is only required when one reaches the age of 40. ✓
4. Fruits are nutritious. We can eat fruits as much as we want ✓
in every meal.
5. Eating fruits in the morning is a bad practice because it ✓
causes stomach ulcer.