U N I T 5 : N u t r i t i o n d u r i n g A d o l e s c e ...

UNIT 5: Nutrition during Adolescence and Nutritional Guidelines

Table of Contents

Introduction 2

Lesson 1: Nutritional Needs of an Adolescent 4 Learning Targets 4 Health Check 4 Learn about It! 6 Check Your Understanding 13 Health Care 13

Lesson 2: Nutritional Guidelines for Filipinos 15 Learning Targets 15 Health Check 15 Learn about It! 17 Check Your Understanding 24 Health Care 25

Lesson 3: Food Pyramid Guide for Adolescents 26 Learning Targets 26 Health Check 26 Learn about It! 27 Check Your Understanding 32 Health Care 32

Pro-health Challenge 33

Self-Check 35

Bibliography 37

Glossary 38

1 Copyright © 2018 Quipper Limited

GRADE 7

UNIT 5 Nutrition during Adolescence and Nutritional Guidelines

Fig. 1. What are the foods that an adolescent should eat?

Photo from pixabay.com

Introduction As a person reach the age of eleven or twelve, he or she can observe a lot of changes in his or her body. Several distinctive body changes can be observed. May it be in terms of individuals' height, body weight, or development of different body structures. These changes


are part of the physiological maturity that allows a person to resemble an adult individual. Due to these changes, the body’s demand for nutrient changes. It requires a higher amount of essential materials needed to supply the needs for development. In this unit, nutritional needs and proper guidelines for the nutrition of an adolescent person shall be discussed. This aims to educate students with the requirements of the body as they experience puberty. What do you think is the role of nutrition to allow your body to cope up with the changes during this stage of development?


Lesson 1: Nutritional Needs of an Adolescent Learning Targets

In this lesson, you should be able to: ● describe the changes that happen in the body during adolescence, and, ● enumerate the common nutrients needed during adolescence.

Health Check

Why Do Children and Adults Differ? Aside from behavioral maturity, children and adults differ regarding body structures and size. Try to enumerate things that make you different from your mother and father. Materials

● pencil ● paper

Procedure

1. As a child, try to observe your body structure. Take note of the things that make you similar to other children of your age. Complete the observation by using the table below as your guide.

2. After observing your body structures, try to notice the difference of your body to adults in your community. Examples are your parents. Notice the difference in terms of the body structure in adult individuals.

3. Compare the young and adult person in terms of body structures. Complete this by using the table below.


Table 1. Difference between young and adult individuals.

Body structure Young Individual Adult Individual

Deepness of voice

Shoulder structure

Height

Chest structure

Presence of hairs

Guide Questions Briefly answer each question for the activity wrap-up assessment.

1. How do you describe your body structure as a child? 2. How can you describe the body structure of an adult person? 3. What are the things that made a young and adult individual differ?


Learn about It!

Adolescence is a developmental stage in humans where physical and psychological changes occur during puberty until legal age. Most of the time, adolescence refers to as the teenage years; however, the physical and psychological changes in the body begin as early as eleven years old in females and twelve years old in the males. These changes in the body happen through the process of puberty. Puberty involves the physical changes in the child's body to reach sexual maturity and achieve the capability to reproduce sexually. Puberty is normally influenced by hormone signals from the brain that stimulates the ovaries of a girl and testes of a boy. Changes During Puberty Puberty in humans can cause several changes in body structures and behavior. During puberty, the body shape of a person is expected to change. Mixed up emotions and frequent mood changes can also be experienced. The following are the changes that girls and boys experience during puberty. Puberty in Girls For girls, puberty usually starts at the age of eleven. The body changes its shape and has more curves due to the widening of the hip bones. Weight gain can also be experienced especially in the hips and chest area. The muscles in the body become bigger and stronger, but it is not as evident compared to boys' muscles. The chest of the female starts to develop, and the breasts become more prominent. It starts with the swelling of the nipples followed by the change in the size of the entire breasts. One of the most important changes in the body is the menstruation period. Menstruation is the monthly release on blood in the female reproductive tract. Lastly, pubic hairs start to appear around the female reproductive parts. These changes can cause an increase in body weight and height of females, but this does not mean the individual must undergo diet to lose weight. Proper nutrition by eating healthy food and regular exercise are very important during puberty to support the development happening in the female’s body.


Puberty in Boys Just like the girls, the boys are expected to gain some body weight. The shoulders tend to get wider, and the muscles in the body become bigger and stronger. In the neck of males, the 'Adam's apple,' which is a soft bony structure (cartilaginous) in the throat starts to appear. With the development of the larynx or voice box, the voice tends to get deeper. Moreover, the reproductive organ becomes longer and wider. Several hairs also start to surround the private parts, armpit, and face. The adolescent male starts to grow a beard, mustache or sideburns. It is also normal to experience reproductive organ erection when experiencing excitement or nervousness. These changes in the male’s body require so many nutrients. Eating proper food and regular exercise is important to keep the body healthy.

Fig. 2. Changes in the human body during puberty.


Important Nutrients During Adolescence Nutrients are substances needed by individuals to grow, survive, and reproduce. An adolescent person requires dietary nutrient intake to meet the needs of the body for development. Nutrients are being used by the different body parts to function properly. Also, nutrients are the primary source of energy to allow the body movements like walking, running, and breathing. The following are the main nutrients needed by the body to develop properly during adolescence. Carbohydrates Carbohydrates are normally present in starches and sugars. These nutrients are converted into energy that fuels the body. Carbs are important to keep the brain and muscles working. And also serve for support and protection of body parts. Carbohydrates come in different forms. There are complex carbohydrates present in potato, bread, and other starchy foods and there are also simple carbohydrates that are present in table sugars and fruits. Most nutritionists recommend an overall 50% to 60% complex carbohydrates and 40 to 50% simple sugar intake in a teenager's diet. Healthy sources of carbohydrates are whole grains, bread, beans, fiber-rich vegetables, and fruits.

Fig. 3. Common food sources of carbohydrates.


Proteins Proteins are important nutrients that are needed to be healthy. Proteins provide the primary building blocks of the body in the production of muscles, bones, skin, and hairs. A total of 16 percent of a person’s body weight is made up of proteins. Furthermore, proteins are used for growth and body maintenance like for the repair of the wound and other damaged organs. Most of the hormones from the ovary and testes that controls puberty made up of proteins. Proteins are made up of several amino acids. The proteins from the food are being broken down into amino acids that are utilized by the body for growth and development. The most common sources of proteins are animal meat, egg, cheese, beans, nuts, and some grains.

Fig. 4. Common food sources of proteins.


Dietary Fats Fats in the diet of an adolescent person must not be more than 30% of the diet. As an important source of energy, it helps in the absorption of fat-soluble vitamins. However, excessive fat intake can have adverse effects on health. A teenager who has high fat intake may increase too much weight. Fatty foods contain cholesterol and other fats that clog on the blood vessels if present in high amount in the blood. It can cause a heart attack or stroke. The healthiest form of fat is the monounsaturated fat that is present in olive oil, peanuts, cashews, and canola oil. On the other hand, saturated fat is the most cholesterol-rich fat that is present in meat, dairy products, egg yolks, and palm oil. Other sources of fats are fish and avocado.

Fig. 5. Common food sources of dietary fats.


Vitamins and Minerals Vitamins are important in protecting the body against diseases. The body needs small amounts of vitamins. Essential vitamins required by the body are vitamins A, C, B6, and D that helps the body to function properly. Each vitamin has its important role in the body, and limited intake of these materials can cause health problems and diseases. Vitamins can lower the risk of different diseases and serve as powerful antioxidants that toxins in the body. Most vitamins are present in vegetables and fruits. Other necessary materials are the minerals that help support the body. Minerals are important for different body functions like building bones and teeth, metabolic regulation, and hydrating the body. Most common forms of minerals needed by the body are calcium, iron, and zinc. The calcium is for strengthening bones, iron supports hormone and blood production, while zinc can boost the immune system. Just like vitamins, most minerals are present in vegetables, fruits, milk, and other food sources.

Fig. 6. Common food sources of vitamins and minerals.



Check Your Understanding

A. Write true if the given statement is correct; otherwise, write false. 1. A healthy meal must consist of carbohydrates, protein, fats, and vitamins and

minerals. 2. A person must be careful in taking too many fats. 3. Most vitamins and minerals are present in vegetables. 4. Puberty is not important in human development. 5. Male and female individuals experience the same changes during puberty.

B. Classify each food it is a good source of carbohydrates, proteins, fats,

vitamins and minerals. 1. rice 2. pork 3. orange 4. potato 5. cabbage

Health Care

What is the composition of your meal? Have you tried observing if the meal that you eat provides the essential nutrients that you need for growth and development? Try to list down the food that you eat and identify the nutrients in supplies to your body.

Materials ● pen ● paper


Procedure

1. Try to list down all the food that you eat for the entire day. 2. Separate each component of the food that you eat. 3. Using the table below, try to summarize your diet for one day and identify the

nutrient that each food component provides to your body. Table 2. Summary of the food composition your diet.

Food Nutrient Present


1. What is the most common food present in your diet? 2. What are the nutrients present in your food? 3. Do you think the food that you eat provides all the necessary nutrients that you need? 4. What can you do to compensate for the nutrients that your food cannot provide? 5. Do you think eating the right food is needed for good health?


Lesson 2: Nutritional Guidelines for Filipinos Learning Targets

In this lesson, you should be able to: ● identify the nutritional guidelines for an adolescent Filipino; and, ● know the importance of following the prescribed nutritional guidelines for the

adolescent.

Health Check

Nutrients That Dominate Your Diet Now that you are already familiar with the common nutrients that the body needs during puberty, try to know the nutrients that dominate the food that you eat. Materials

● pen ● paper

Procedure

1. Take note the food items that you eat for an entire day. 2. Aside from the food item, take note of the frequency or number of pieces you

consumed. 3. Group all foods according to the major nutrients it provides: carbohydrates, proteins,

fats, and vitamins and minerals. 4. Get the total number of food items you consumed for each category and divide it by

the total number of food items you consumed for the entire day. 5. Out of the percentage data, make a pie chart to reflect which nutrient dominates your

diet for that day.


Pie chart for the nutrients in the food consumed for one day.


1. Which food you ate had the highest frequency? 2. Which nutrient has the highest percentage in your diet? 3. What do you think is the consequence of over intake of one nutrient in your diet?


Learn about It!

The Nutritional Guidelines for Filipinos (NGF) is a set of specific dietary guidelines that are based on the lifestyle, eating patterns, and health status of an average Filipinos. The NGF provides all needed nutritional information for healthy living for all age groups in the Philippines. This includes the teens or adolescent individuals that are undergoing puberty. This guideline was provided by the Food and Nutrition Research Institute (FNRI) of the Department of Science and Technology (DOST) inform the general population regarding proper diet and lifestyle to remain a healthy individual. The FNRI is the government agency responsible for releasing guidelines on the nutritional needs of Filipino individuals. They are also the one responsible for researching about the nutrition status of all Filipinos. The agency is located in Bicutan, Taguig in Metro Manila.

Fig. 9. The FNRI logo. Source: fnri.dost.ph


Summary of the Nutritional Guidelines for Filipinos

● Eat a variety of foods every day to get the nutrients needed by the body - An adolescent individual must have a variety of foods that could provide the needed energy from carbohydrates and fats, proteins for maintaining body structures, and vitamins and minerals is necessary for body protection. A healthy food plate for adolescent Filipinos is often described using the “Pinggang Pinoy” model to illustrate the fair distribution of foods in a meal.

Fig. 8. The Pinggang Pinoy model for a healthy meal.

The “Pinggang Pinoy” promotes the consumption of the three major food category, namely: Go foods that include carbohydrates and fat food sources like rice, corn, potato, and other starchy foods; Grow foods that provides proteins needed for the growth and body part maintenance, which includes egg, meat, beans, and milk; and the Glow foods that are represented by fruits and vegetables needed for body protection.


● Eat more vegetables and fruits every day to get the essential vitamins, minerals, and fiber for the regulation of body processes - A common problem among children is the fear and dislike of eating fruits and vegetables. The nutritional guidelines for adolescent Filipinos promote the regular consumption of vegetables and fruits that are rich in vitamins, minerals, and fibers. The major vitamins like A, C, and folic acid are needed for improving eye vision and immune system, respectively. Wherein, minerals like potassium are maintaining proper blood pressure, while magnesium assists in proper bone formation. Lastly, fibers from vegetables are needed for cleansing the digestive tract and lowering the risk of high blood pressure and heart disease. The figure below shows the groups of fruits and vegetables according to their nutrient content.

Fig. 9. Groups of fruits and vegetables according to vitamins and mineral content.

● Consume fish, lean meat, poultry, eggs, dried beans or nuts daily for growth and

repair of body tissues - Aside from pork, chicken meat, and beef, there are also other good sources of proteins needed for growth and body repair. The consumption of eggs, beans, and nuts are being recommended by the FNRI to avoid the


consequences of regular consumption of meat which contains animal fats that can cause chronic diseases if taken in too much amount. Also, these alternative sources of proteins include amino acids (building blocks of proteins) that are not present in animal meat. It is also favorable for Filipinos because of the lower price. The figure below reflects the protein contents of vegetables and other protein sources compared to animal meat.

Fig. 10. Alternative sources of proteins aside from animal meat.

● Consume milk, milk products and other calcium-rich foods, such as small fish

and shellfish, every day for healthy bones and teeth - Most Filipinos experience calcium deficiency that leads to a weaker bone formation. The consumption of calcium-rich foods like milk, small fish, and shellfish are needed to supplement the needs of bone and teeth formation in the body. Calcium is one mineral that is not normally present in fruits and vegetables. This usually is present in milk and other seafood. Intake of right calcium amount can significantly improve the quality of bones and teeth that mainly contain carbonates that is a compound made up of calcium. Other good sources of calcium are indicated in the figure below.


Fig. 11. Food with high calcium content.

● Use iodized salt to prevent iodine deficiency disorders - It is common among Filipinos to experience iodine deficiency that may cause thyroid-related diseases such as goiter. The production of thyroid hormones that regulate the chemical reactions within the body needs to be satisfied with iodine. To address it, the FNRI included the promotion of the use of iodized salt to prevent the growing Filipino adolescent population that experience iodine deficiency.


Fig. 12. Local iodized salt in the Philippines.

Source: https://sessiongroceries.com/wp-content/uploads/2018/04.jpg

● Limit intake of salty, fried, fatty and sugar-rich foods to prevent cardiovascular diseases - Due to the high number of chronic disorders such as kidney failure, hypertension, heart disease, and diabetes in the Philippines, one of the nutritional guidelines for adolescent individuals in the country is the regulation of salty, fatty, and sugar-rich food. Regulating the intake of this food can lower the number of people experiencing these disorders. Consumption of foods like chocolates, candies, and other preserved food with high salt and fats must be highly regulated.

● Attain normal body weight through proper diet and moderate physical activity

to maintain good health and help prevent obesity - Most important part of the nutritional guideline for adolescent Filipinos is the regulation of body weight through proper diet and regular exercise. These two are the key solutions in maintaining good health. Also, keeping a proper lifestyle such as avoiding smoking and exposure to other harmful chemical is also recommended. The body weight and height ratio usually are being monitored using the body mass index. The body mass index (BMI) can be defined as body mass over the square of the body height with a unit of kg/m2. A range of BMI values is set for each weight-height measurement of a person. Based on this range, a person can be classified as underweight, average weight, overweight, or obese.


Fig. 13. The BMI value category.



A. Write true if the given statement is correct; otherwise, write false.

1. Eating salty food can cause chronic diseases. 2. Too high BMI index for your age may indicate the overweight condition. 3. Iodine deficiency is not a common problem in the Philippines. 4. Eating fatty food is good for your health. 5. Regularly eating meat for protein source is good for your health.

B. Put a check (✓) if the food item is good for your health and a cross (x) if it is not

good for your health. 1. eating deep fried chicken every day 2. eating soybean and nut as protein source once in a while 3. eating chocolates every after meal 4. drinking soft drinks every meal 5. eating dried fish (tuyo) every day


Health Care Your Healthy Habits Now that you are aware of the common nutrition guidelines for adolescent Filipinos, try to reflect and list all the good and bad diet habits that you do. Materials

● pen ● paper

Procedure

1. Try to reflect and list all the good and bad diet habits that you do based on the given nutrition guideline for Filipino adolescent individuals.

2. Summarize your observation using the table below. 3. Report your summary in class and compare your observations with the rest of your

classmates. Table 3. Summary of good and bad diet habits.

Good Diet Habits Bad Diet Habits


1. What are the good habits that you were able to list? 2. What are the bad habits that you were able to list? 3. Does your answer also reflect the habits of your classmates? 4. What can you do to improve further the good diet habits that you identified? 5. What can you do to stop the bad habits you identified?


Lesson 3: Food Pyramid Guide for Adolescents Learning Targets

In this lesson, you should be able to: ● describe the food pyramid guide for adolescents; and, ● discuss the recommended nutrient daily intake for adolescent individuals.

Health Check

My Idea of a Healthy Diet

People’s idea of a healthy diet greatly differs based on their lifestyle and behavior. What is your idea of a healthy diet? Materials

● pencil ● paper ● art materials

Procedure

1. Using your art materials, try to draw your idea of a healthy diet composition for an adolescent individual.

2. After finishing your drawing, present and explain your work in class. Guide Questions Briefly answer each question for the activity wrap-up assessment.

1. How do you describe a healthy diet? 2. What is the importance of a healthy diet? 3. What can be the consequences of not following a healthy diet?


Learn about It! A food pyramid or also known as the diet pyramid is a visual representation of the number of servings recommended per food item per day. It comes in a triangular diagram that shows a decreasing trend in the number of servings of a food item as you reach the top of the triangle. The Swedish government first introduced it and adopted by the United States Department of Agriculture (USDA). The Food and Nutrition Research Institute (FNRI) of the Philippines also adapted this method to guide Filipino populations on the recommended amount of food they must eat per day. At the base of the pyramid, it shows that an average adolescent is required to drink six to eight glasses of water per day. Taking more than eight glasses is good but drinking less than six glasses can lead to dehydration. It is followed by the recommended six to eight servings of rice and grainy food, also equivalent to a cup of cooked rice or four slices of loaf of bread in a day. This food provides the needed carbohydrates of the body. Aside from carbohydrates sources, an adolescent should also take three servings of vegetables and three servings of fruits per day, similar to eating one cup of raw vegetables or a half cup of cooked vegetable dishes, while one medium-sized fruit or a slice of one big fruit is needed per day. Moreover, consuming one glass of milk product is recommended. Taking a glass of whole milk or half a cup of evaporated milk is recommended per day. For protein sources, it is recommended to take one piece of egg per day and consumption of one medium size fish or a cube (3 cm) of cooked meat. The last two rows of the pyramid are the food items that must be highly regulated. For sugar-rich foods, five to six tablespoons are only recommended per day. Meaning, consumption of table sugar, honey, fruit-flavored drinks, and soft drinks must be limited to this amount. On the topmost row are the fats and oils. A total of six to eight tablespoons of fats and oils is recommended. The intake of coconut oil, coconut cream, butter, peanut butter, and mayonnaise must be taken with high regulation.


Fig. 15. Food pyramid guideline for adolescent individuals.

Source: http://www.fnri.dost.gov.ph/index.php/28-nutrition-statistic/nutritional-guide-pyramid


Healthy Meal for Adolescent Filipino According to the guideline released by the FNRI for adolescent individuals, a meal plate must consist of ¼ meat or alternative food items such as egg or tofu that could provide enough amount of proteins for the body. The other ¼ of the meal plate must be consist of grain products like rice. This portion of the meal will give enough amount of carbohydrates as a source of nutrients. The other half of the plate must be consist of raw or cooked vegetables as a source of vitamins, minerals, and fibers. Aside from the main dish, a meal must be accompanied with milk or other beverages that can provide the calcium source for the body. Lastly, eating fruits after a meal is also recommended for an additional source of fibers.

Fig. 16. An ideal healthy meal composition for adolescent.

Recommended Dietary Intake The Recommended Dietary Intake (RDI) or the recommended daily intake is the advisable average daily intake of specific nutrients to supply the nutrient requirements of 97-98% of healthy individuals. The RDI is often represented in a table that lists all the essential nutrients needed by the body and specify the amount of each nutrient that must be taken each day. A specific value is set for adolescent individuals due to their particular needs


during development. In the Philippines, the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST) introduced the Philippine Reference Intake (PDRI) last 2015. It provides a specific amount of essential nutrients that must be taken by individuals within a particular age group in the country. Table 4. Philippine reference dietary intake for individuals ages 10 - 18 years old for selected important nutrients (FNRI, 2015).

Nutrients Male (10-18 years old)

Female (10-18 years old)

Carbohydrates 2, 060 - 3, 010 kcal 1, 980 - 2, 280 kcal

Total fats 0.5 grams 0.5 grams

Proteins 43 - 72 grams 46 -61 grams

Dietary fiber 15 -23 grams 15 -23 grams

Water 2, 060 - 3, 010 milliliters 1, 980 - 2, 280 milliliters

Vitamin A 500 - 600 micrograms 500 - 600 micrograms

Vitamin C 45 -70 milligrams 45 - 60 milligrams

Vitamin D 5 micrograms 5 micrograms

Vitamin E 7 - 11 micrograms 9 - 10 micrograms

Calcium 1000 milligrams 1000 milligrams

Iodine 150 micrograms 150 micrograms

Iron 12 -14 milligrams 6.6 - 9.0 milligrams

Magnesium 150 - 265 milligrams 160 - 265 milligrams

By eating the right set of food, an individual must meet the recommended amount of nutrients daily intake. By following the food pyramid guide, the set of values can be met.




A. Write true if the given statement is correct; otherwise, write false. 1. It is not important to follow the food pyramid guidelines. 2. Adolescent individuals requires special nutrient needs due to development. 3. Water is the base of the food pyramid guidelines. 4. Taking too many fats and oils per day are not harmful to your health. 5. Recommended nutrient dietary intake values is set on a daily basis.

B. Put a check (✓) if the amount of food item follows the food pyramid guidelines

and cross (x) if it goes beyond the recommended amount. 1. 6 - 8 glasses of water 2. 10 -11 tablespoon of sugar 3. 8 - 9 tablespoon of fats and oil 4. 3 servings of fruits 5. 6 - 8 servings of rice and grains

Health Care

Creating Your Meal Plan Now that you know the recommended amount of food that you must eat per day to meet the nutrient needs of your body, try to create a meal plan according to the food pyramid guide.

Materials ● pen ● paper


Procedure 1. By following the recommended servings per food item in the food pyramid guide,

construct your meal plan for an entire day. 2. Make sure to list all the food item that you must eat during breakfast, lunch, snack,

and dinner. 3. After constructing your meal plan, present your work in class to check if it is within the

recommended food pyramid guidelines for your age.


1. What is most important in your meal plan? 2. How did you construct your meal plan based on the food pyramid guidelines? 3. What are the sources of carbohydrates in your meal plan? 4. What are the sources of proteins in your meal plan? 5. Do you think following your constructed meal plan can help you achieve eating diet?

Pro-health Challenge

Raise Awareness About Proper Eating Proper diet is important among youth especially those in puberty stage. Within your school, try to raise awareness about the importance of a healthy diet in achieving good health. Make an information graphic poster showing the food pyramid guidelines for adolescents and post within the corridor of your school. Materials

● pencil ● paper ● coloring materials ● computer

Procedure

1. Using the food pyramid guideline, try to construct an information graphic poster to


raise awareness of the importance of a proper diet to achieve good health. 2. Present your poster in class to validate the information. 3. Post your poster within the corridor of your school to inform other students about the

food pyramid guidelines.

Criteria Beginning (0-12 points)

Developing (13-16 points)

Accomplished (17-20 points)

Score

Content (Focus on details/events are clearly evident; it is clearly related to the topic.)

Content is incomplete and not organized

Content is complete but not organized

Content is complete and organized

Creativity (artistic output)

No creativity and rushed output

Minimal creativity and effort in the output

Well creative and much effort exerted in the output

Key Guide Question

What is the importance of a healthy diet among adolescent individuals?

Reflective Questions

Briefly answer each question.

1. What are the roles of the key nutrients in maintaining good health among adolescents?

2. Why is it important for you to learn the common nutrients that your body needs? 3. Do you think the nutrition guidelines from the FNRI is helpful for you to maintain

good health?


4. What is the importance of nutrition awareness in maintaining proper diet? 5. How can you make your parents aware of the nutrition needs of your body during

puberty?

Self-Check

This unit provides a better understanding about food nutrients and nutritional needs of your body. At the end of this unit, each student is expected to achieve the following goals:

Skills

I think I need more time and

assistance.

I have a minimal understanding of it.

I am confident that I can do this with ease.

Enumerate the right foods for growing adolescents

Discuss the appropriate nutritional guidelines for adolescents

Explain the importance of selecting food based on the nutritional needs during adolescence

Understand the food pyramid nutritional guidelines for Filipino adolescents in choosing foods to eat.


Wrap Up

Key to Healthy Nutrition Diet


Bibliography

Botkin, Daniel B. and Edward Keller. 2011. Environmental Science: Earth as a Living Planet:

John Wiley and Sons Inc. Cunningham, William P. and Mary Ann Cunningham. 2010. Environmental Science: A Global

Concern: McGraw Hill. Food and Nutrition Research Institute. “Philippine Dietary Reference Intakes (PDRI)”.

Accessed November 10, 2018. http://www.fnri.dost.gov.ph/index.php/tools-and-standard/philippine-dietary-reference-intakes-pdri

Food and Nutrition Research Institute. “Nutritional Guidelines for Filipinos: a prescription to

good nutrition”. Accessed November 10, 2018. http://www.fnri.dost.gov.ph/index.php/publications/writers-pool-corner/57-food-and-nutrition/204-nutritional-guidelines-for-filipinos-a-prescription-to-good-nutrition.

Food and Nutrition Research Institute. “Teen (13-19yrs. old)”. Accessed November 10, 2018.

http://www.fnri.dost.gov.ph/index.php/tools-and-standard/nutritional-guide-pyramid/28-nutrition-statistic/nutritional-guide-pyramid/78-teen-13-19yrs-old.

Gega, Peter C. and Peters, Joseph M. 1998. Concepts and Experiences in Elementary School

Science. New Jersey: Prentice Hall, Inc., U.S. Handwerker, Mark J. 2004. Science Essentials Elementary Level. New York: Jossey-Bass Inc.,

U.S. Peters, Joseph M. and Stout, David L. 2011. Science in Elementary Edition, Methods,

Concepts, and Inquiries. Boston: Pearson Education, Inc., U.S.


http://www.fnri.dost.gov.ph/index.php/tools-and-standard/philippine-dietary-reference-intakes-pdri

http://www.fnri.dost.gov.ph/index.php/tools-and-standard/philippine-dietary-reference-intakes-pdri

http://www.fnri.dost.gov.ph/index.php/publications/writers-pool-corner/57-food-and-nutrition/204-nutritional-guidelines-for-filipinos-a-prescription-to-good-nutrition

http://www.fnri.dost.gov.ph/index.php/publications/writers-pool-corner/57-food-and-nutrition/204-nutritional-guidelines-for-filipinos-a-prescription-to-good-nutrition

http://www.fnri.dost.gov.ph/index.php/tools-and-standard/nutritional-guide-pyramid/28-nutrition-statistic/nutritional-guide-pyramid/78-teen-13-19yrs-old

http://www.fnri.dost.gov.ph/index.php/tools-and-standard/nutritional-guide-pyramid/28-nutrition-statistic/nutritional-guide-pyramid/78-teen-13-19yrs-old

Glossary

Adolescence A developmental stage in humans where physical and

psychological changes occur during puberty until legal age.

Carbohydrates Nutrients are converted into energy that fuels the body.

Dietary Fats Nutrients that are an important source of energy and help in the absorption of fat-soluble vitamins.

Food and Nutrition Research Institute (FNRI)

The government agency responsible for releasing guidelines on the nutritional needs of Filipino individuals.

Food pyramid A visual representation of the number of servings recommended per food item per day.

Minerals Nutrients that are important for different body functions like building bones and teeth, metabolic regulation, and hydrating the body.

Proteins Nutrients that are important nutrients that are needed to be healthy. Proteins provide the primary building blocks of the body in the production of muscles, bones, skin, and hairs.

Puberty A process that involves the physical changes in the child's body to reach sexual maturity and achieve the capability to reproduce sexually.

Recommended Dietary Intake (RDI)

The recommended daily intake is the advisable average daily intake of specific nutrients to supply the nutrient requirements of 97-98% of healthy individuals.

Vitamins Nutrients that are important in protecting the body against diseases. The body needs small amounts of vitamins.


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