Module 6: Health Lifestyle Practices
I. Importance of regular physical activity
II. Six Essential Nutrients
III. Weight Management (BMR Calculator)
I. Importance of regular physical activity
Regular physical activity is incredibly important for maintaining overall health and well-being. Here are some
key benefits: improves physical health, boosts mental health, enhances sleep quality, increases energy levels,
supports weight management and promotes longevity.
The recommended amount of physical activity varies by age and health status. Here are some general
guidelines:
For Adults:
Aerobic Activity: Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-
intensity aerobic activity per week. This can be spread throughout the week.
For Children and Adolescents (6-17 years old):
Daily Activity: At least 60 minutes of moderate-to-vigorous physical activity each day.
For Young Children (3-5 years old):
Active Play: Encourage physical activity throughout the day to support growth and development.
For Older Adults:
Balance and Flexibility: In addition to the guidelines for adults, include activities that improve balance
and flexibility to help prevent falls.
For Pregnant and Postpartum Women:
Regular Activity: Aim for at least 150 minutes of moderate-intensity aerobic activity per week, adjusted
as necessary based on comfort and medical advice.
For People with Chronic Health Conditions or Disabilities:
Tailored Activity: Engage in physical activity according to abilities and avoid inactivity. Consult with
healthcare providers for personalized recommendations.
II. Six essential nutrients
A person’s body cannot produce everything that
it needs to function. There are six essential
nutrients that people need to consume through
dietary sources to maintain optimal health:
1. Vitamins
2. Minerals
3. Carbohydrates
4. Protein
5. Fat
6. Water
According to the World Health Organization, these nutrients must come from food, and they’re vital for disease
prevention, growth, and good health.
The WHO divide these essential nutrients into two categories: micronutrients and macronutrients.
A. Micronutrients
Micronutrients are nutrients that a person needs in small doses. Although the body only needs small amounts of them, a
deficiency can cause health problems.
1. Vitamins
Each vitamin plays an important role in the body, and not
getting enough of them can cause health problems and
disease. Vitamins are essential for healthy vision, skin,
bones, boost the immune system and they’re powerful
antioxidants.
2. Minerals
Minerals help support the body. They’re essential for
many body functions, including building strong bones and
teeth, regulating your metabolism, and staying properly
hydrated.
Some of the most common minerals are:
B. Macronutrients
Macronutrients are eaten in large amounts and include the
primary building blocks of your diet which provide your body
with energy.
1. Carbohydrates
Carbohydrates are necessary for a healthy body. Carbs fuel your
body, especially your central nervous system and brain, and protect
against disease.
Simple Carbs – 1 or 2 sugar molecules.
- Quickest source of energy.
- Easy to digest.
Complex Carbs – String of sugar molecules.
- More time to digest.
- It offers vitamins and Minerals.
2. Protein
(Brindal, 2023)
Protein provides the building blocks of the body, and
not just for muscle. Protein is used primarily for
growth, health, and body maintenance.
While the body can create some amino acids on its own, there are many essential amino acids that can only come from
food.
How much protein do I need?
According to: Recommended Dietary Allowance (RDA),European Food Safety Association (EFSA), The Nordic Nutrition
Recommendations (NNR), The World Health Organization (WHO).
0.80 to 0.83 per kilogram of bodyweight
3. Fats
Fats often get a bad rap, but recent research has shown that healthy fats are an important part of a healthy diet.
According to Harvard Medical School, fat supports many of your body’s functions such as vitamin and mineral
absorption, blood clotting, building cells, and muscle movement.
Including healthy fats in your diet can help you to balance your blood sugar, decrease your risk of heart disease and type 2
diabetes, and improve your brain function.
3 Types of Fats (Saturated, Unsaturated and Trans Fats)
The most famous unsaturated fats (Healthy Fats) are omega-3 and omega-6 fatty acids. Unsaturated fats are important
for your body as they provide essential fatty acids your body can’t make.
Avoid trans fats (Hydrogenated oil) and limit your intake of saturated animal-based fats like butter, cheese, red meat,
and ice cream.
Water
So how much fluid does the average, healthy adult
living in a temperate climate need?
The Institute of Medicine determined that an
adequate intake (AI) for men is roughly 3 liters
(about 13 cups) of total beverages a day. The AI for
women is 2.2 liters (about 9 cups) of total beverages
a day (Philstar Global).
Water improves brain function and mood. It acts a
shock absorber and a lubricant in the body. It also
helps flush out toxins, carry nutrients to cells,
hydrate the body, and prevent constipation.
You don’t have to chug water to stay hydrated. Fruits
and vegetables can also be a great source. Munch
on some spinach or watermelon to stay hydrated.
The best way to know if you’re properly hydrated is
the color and volume of your urine. If your urine
isn’t frequent and pale yellow or nearly clear, you need more water.
I. Nutrition Facts Label
Understanding the Nutrition
Facts label on food items can
help you make healthier
choices. The label breaks
down the amount of
calories, carbs, fat,
fiber, protein, and vitamins
per serving of the food,
making it easier to
compare the nutrition of
similar products.
How many calories are in one gram of fat, carbohydrate, or protein?
Carbohydrates provide 4 calories per gram, protein
provides 4 calories per gram, and fat provides 9
calories per gram.
Macros G/Gm cal
Carbohydrates 1 4
Protein 1 4
Fat 1 9
-National Agricultural Library
(U.S. DEPARTMENT OF AGRICULTURE)
(Meal Prep on Fleek, 2023)
III. Weight Management
Calorie Deficit
A calorie deficit occurs when you consume fewer calories than the amount required to fuel your body's essential
functions and daily activities. When in a calorie deficit, your body breaks down body fat and muscle to get the additional
energy it needs, resulting in weight loss.
How to know your Maintaining Calorie?
- Adult males generally require 2,000-3000 calories per day to maintain weight.
- Adult females need around 1,600-2,400 according to the U.S Department of Health.
BMR Calculator
The Basal Metabolic Rate (BMR) Calculator estimates your basal metabolic rate—the amount of energy expended while
at rest in a neutrally temperate environment, and in a post-absorptive state (meaning that the digestive system is
inactive, which requires about 12 hours of fasting).
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