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Module: Healthy Eating, Healthy Living

WHAT WILL YOU LEARN FROM THIS MODULE?

At the end of the module you should be able to:

1. Discuss the importance of proper nutrition;
2. Assess food choices;
3. Make a healthy meal plan; and
4. Explain how carbohydrates, protein, fats, vitamins, and minerals work in
our body.

WHAT IS THIS MODULE ALL ABOUT?

This module is designed for you to acquire an in-depth understanding and

appreciation of eating healthy. In addition, you should be able to explain scientifically
proper nutrition, food choices, recommended dietary allowance and advanced
knowledge about nutrition. More importantly, this module will help you prepare a
healthy meal plan that is based from your

For the body to function normally, grow and repair damaged tissues, it is
necessary to eat food that contains essential nutrients. Proper nutrition does not
require purchasing expensive food. If equipped with enough knowledge in reading
labels, nutrition facts and ingredients, one can successfully pick out healthier choices
— remember, the less processed a meal is, the better.

Nutrients are substances in food that provide nourishment for the body to
function properly and stay healthy. There are many types of nutrients; each of which
has its own function in the body. Nutrition, on the other hand, is the process of
utilizing nutrients in order for you to stay healthy.

Nutrients are classified into two main types — macronutrients and

micronutrients. The body requires macronutrients in relatively large quantities while
micronutrients are required in smaller amounts (see Table 1: Groups of Nutrients).

Macronutrients include protein, fat, carbohydrate, and minerals like sodium,

calcium, potassium, phosphorus, and magnesium.

Micronutrients include vitamins, essential fatty acids, and minerals such as iron,
zinc, copper, iodine, selenium, chromium, and cobalt.

To guide you in your food choices and intake, the World Health Organization
(WHO) and Food Nutrition and Research Institute (FNRI) published the
Recommended Dietary Allowance (RDA). The food pyramid serves as a guide on
what to eat to achieve a balanced diet. This diagram shows the five main food groups
such as grains, fruits and vegetables, dairy products and other animal products. This
also includes the recommended number of servings to be consumed in a day.
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To complement proper nutrition, regular intake of water should be given equal

attention. While water is not a nutrient, it is a fluid that acts as a carrier of nutrients
around the body. The body is made up of 75 % water, making it a crucial substance
that enables all the cells, organs, and tissues of the body to function normally.
Unfortunately, water is constantly lost even without doing any physical activities
through perspiration, urination, and moisture when breathing. The recommended
water consumption every day is 10-12 glasses although other sources say 8-10
glasses.

Table 1. The Five Main Groups of Nutrients

Carbohydrates Protein Fat Vitamins Minerals

● Sources of ● Vital for ● Absorbs ● Organic ● Inorganic

energy which growth, vitamins; acts substances substances for
are mostly in repair, and as a reserve found in food normal body
plant foods. maintenance supply of functioning
of the body. energy; ● Help regulate
● Deliver cushions and the growth of ● Macro
vitamins, ● Made from protects the the body; minerals
minerals, fiber, chemical vital organs; control include
and a host of building provides metabolic calcium,
important blocks called insulation for reactions in phosphorus,
phytonutrients amino acids. warmth and a the cell magnesium,
component of sodium etc.
cell
● Simple ● Some ● Water-
membranes
carbohydrates protein foods soluble ● Trace
include sugar contain all ● Either liquid or vitamins such minerals
found naturally the essential as vitamins include: iron,
in fruits, amino acids solid that will C, Thiamine manganese,
vegetables, and coming from not be (B1), copper, iodine
milk. animal dissolved in Riboflavin etc.
sources are water (B2), Niacin
● Complex known as (B3), ● Minerals help:
complete ● Fats can Pantothenic
carbohydrates
are also called protein. visible present Acid (B5), - maintain PH
as starches Protein foods in meat, others Folate (B9), balance
such as bread, coming from are liquid vitamin B12,
plant sources called as oil and Biotin. - muscle
rice, pasta, and
are known as contraction
starchy
incomplete ● Invisible fats ● Fat-soluble and
vegetables
protein. relaxation
are part of the vitamins such
● Once digested it food’s as: vitamins - transfer of
is converted into chemical A-D-E-K nutrients
glucose which is composition across cell
known as the like egg yolk, membranes
building block milk, nuts, and
for all avocado. - regulate the
carbohydrates. tissue
growth

Significant Terms Related to Nutrition

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1. Diet is the food that a person usually eats on a day-to-day basis.

2. Unbalanced intake of nutrients either in excessive amounts or the lack
thereof — can lead to malnutrition.
3. Undernutrition occurs if a person’s total intake of nutrients is insufficient for
his/her body,
4. A diet that includes the right amount of nutrients that the body requires to
stay healthy can be called a balanced diet.
5. Dietary fiber — otherwise known as non-starch polysaccharide (NSP) — is
a substance that, even after ingested, cannot be absorbed by the body,
although being vital to a person’s health, dietary fiber does not contain any
nutrients.
6. Cholesterol is a fat-like substance present in all body cells, it is used to
digest fat, makes vitamin D and hormone.
7. Saturated Fats are solid at room temperature like fats from meat, dairy
products, and poultry products.
8. Unsaturated Fats are liquid at room temperature such as oils from avocado,
peanut, olive canola, and corn.

Eating in UM

Here are some steps you can take to be smart about food in UM:

● Go easy on toppings like cheese or gravy

● Limit sugary treats like cakes, cookies, doughnuts, and brownies

● Choose more fruits and vegetables at least half your plate

● Limit intake of regular mayonnaise, salad dressing, and gravy that can make
a meal less healthy

● Eat a healthy breakfast to avoid being hungry

● Consider bringing lunch and healthy snacks from home

● Choose water instead of “soft” drinks

● Drink low-fat or non-fat milk instead of whole milk

● Try foods that are baked or broiled rather than fried

● Consume less junk foods or do not eat at all

Eating Disorders

a. Anorexia Nervosa. When you have Anorexia, you often think about food and
limit what you eat very strictly. It is a more deadly disorder than any other mental
health condition. Anorexia can cause a lot of serious health problems such as brittle
bones, infections, seizures, and heart ailments. Females are more likely to get eating
disorders than males. If you are Anorexic, you have:
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o Low body weight for her height

o A strong fear of gaining weight
o Thoughts of being fat despite the extreme opposite
o Extreme weight loss
o Prioritizing workout or exercise than anything else
o Extreme dieting regimens
o Irregular menstrual periods

b. Bulimia Nervosa. The disorder can be in the form of Binge Eating and
Purging.

▪ Binge is you are eating an unusually massive amount of food very fast.
You may eat really fast even if you are not hungry. You cannot control
the binging, and may feel really embarrassed about it.

▪ Purging is the opposite of Binging when you get rid of the food through
intentional vomiting, taking pills or liquids to induce bowel movement,
exercising too much and eating very little or not at all

If you have Bulimia, you may not be overweight but you are extremely
conscious about how your body looks. Bulimia can cause damage to your throat,
teeth, stomach, and heart.

FYI

1. Asparagus is a good source of vitamins A, C and E, B-complex vitamins,

potassium and zinc.
2. Avocados have more than twice potassium as a banana.

3. Broccoli contains twice the vitamin C of an orange and almost as much calcium
as whole milk, and the calcium is better absorbed!
4. Celery is the best vegetable source of naturally occurring sodium.
5. Pumpkin seeds are high in zinc, which is good for the prostate and building the
immune system.
6. Lemons are considered one of the world's healthiest foods - one lemon contains
your daily dose of vitamin C, it cleanses the liver, boosts your immunity and aids
in weight loss. Try adding it to a mug of warm water to kick start your day!
7. Eggs contain the highest quality food protein known. All parts of an egg are
edible, including the shell, which has high calcium content.
8. The mushroom is the only non-animal natural source of vitamin D.
9. Fast food restaurants use yellow, red, and orange because those are the colors
that stimulate hunger.
10. The average person can live about a month without eating any food, but can only
live about a week without water.
11. 97 percent of caffeine must be removed from coffee for it to be labeled
"decaffeinated."
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12. Passion fruits have a tranquilizing effect on the body.

13. One-third pound stalks of broccoli contain more vitamin C than 204 apples.
14. It takes about three hours for food to be broken down in the human stomach.
15. The human liver performs over 500 functions.
16. Chocolate contains the same chemical, phenyl ethylamine that your brain
produces when you fall in love.
17. Pregnant women shouldn't drink alcohol in any form as it can cause birth defects.
18. Studies have shown that slow background music can make a person eat food at a
slower rate.