Wellness Campus Nutrition Presentation (MODULES)

Program Objective: Develop the Wellness Lifestyle mindset in High School Students through education of the basics and habit formation

Program Goals:

• To promote nutrition, health, and wellness through education.

• To help develop physically strong and healthy youth

– You will be our Nutrition Speakers for the Wellness Campus

Why are you here?

Wellness Talk

Nutrition Topics: Start a Wellness Lifestyle TodayMonth #1: Choose to be active!

Month #2: Choose to eat healthy

Month #3: Choose to eat vegetables and fruits!

Month #4: Choose to start the day with a healthy breakfast!

Month #5: Choose to drink milk!

- incorporated to school’s MAPEH Class - 15 – 20 minutes film viewing

Film Viewing Activity

Wellness Talk Mechanics

Nutrition Topics: Start a Wellness Lifestyle Today Poster-Making Activity

Month #1: Choose to be active! “Show the benefits of exercise in your own school.”

Month #2: Choose to eat healthy “How will you share the My Wellness Plate to your family and friends?”

Month #3: Choose to eat vegetables and fruits!“Why is eating breakfast everyday important

to you?”

Month #4: Choose to start the day with a healthy breakfast!

“How can you encourage your community to eat fruits & vegetables daily?”

Month #5: Choose to drink milk! “How can you reach your dreams/future with a glass of milk?”

Module 1: Choose to be active!

Sources:2008 National Nutrition Survey, FNRI – DOST

Philippine Association for the Study of Overweight and Obesity (PASOO)

Module 5: Benefits of Exercise

• Begin 30-minute exercise program– specific benefits:

• can strengthen heart and blood vessel• expand the volume that the heart can deliver to tissues at each

beat reducing heart’s workload• redistribution of body water that eases the transit of blood

through the peripheral arteries– secondary benefits:

• raises HDL• lowers blood pressure• speeds weight loss and loss of body fat• reduces emotional stress and makes you alert and active

Module 1: Choose to be active!

Exercise at least 30 minutes to 1 hour everyday.

Module 2: Choose to eat healthy!

Nutrition Situation of Adolescents in the Philippines

Based on 2011 National Nutrition Survey, FNRI - DOST

Majority of Filipino Adolescents are not eating enough

Source: 2008 National Nutrition Survey, Food and Nutrition Research Institute-Department of Science and Technology

Majority of Filipino Adolescents are not eating enough

Source: 2008 National Nutrition Survey, Food and Nutrition Research Institute-Department of Science and Technology

Module 1: What is the My Wellness Plate?

A guide to healthy eating based on

Module 1: What is the My Wellness Plate?

> Glow Foods make your body work well. (body-regulating foods)

> Glow Foods include fruits and vegetables

> Fruits & Vegetables are good sources of fiber, vitamins & minerals, and antioxidants.

Module 1: What is the My Wellness Plate?

> Go foods provides energy for the body (energy-giving foods)

> Go foods include carbohydrate-rich foods such as rice, pasta, corn, rootcrops, bread, noodles, and cereals.

> Carbohydrates are the main source of energy for the body.

Module 1: What is the My Wellness Plate?

> Grow foods build and repair body cells and tissues (body-building foods)

> Grow foods include protein-rich foods such as fish, shellfish, meat, poultry, egg, beans and nuts.

> Proteins are complex molecules – building block of life made of chains of amino acids

Module 1: What is the My Wellness Plate?

Drink 1.5 L of water everyday

Water is the most essential nutrient and it does not contain calories.

Other beverages include milk, coffee, tea, juices

Module 1: PRINCIPLE OF MOVABA

Calorie count

Portion Control

Food choices

Method of cooking

Food Pairing

Complete food groups

Module 1: MY WELLNESS PLATE SAMPLE

RICE, FISHPINAKBET &

BANANA

Module 2

Importance of a healthy diet: Enhances general wellness

Maintains the right body weight

Reduces the risk to lifestyle diseases

Module 2: Choose to eat healthy!

FOLLOW THE MY WELLNESS PLATE AS A GUIDE FOR EVERYDAY MEALS.

Module 3: Choose to eat fruits & vegetables!

Of the top 30 list of food items most commonly consumed by adolescents, ONLY SEVEN KINDS OF VEGETABLES WERE INCLUDED IN THE LIST:

- string beans (sitaw) - eggplant (talong) - squash fruit (kalabasa) - malunggay - carrot - cabbage (repolyo) - sweet potato tops (talbos ng kamote)

Only 1 Fruit: - Banana

Module 3: Paint your plate!

Health Benefits of Eating Vegetables and Fruits

Fruits and vegetables are low in calories and fat. It has vitamins and minerals that our body needs. It provides fiber to the diet. It gives flavor and texture to the food. It has antioxidant that helps protect the body from free

radicals that contributes to aging and other diseases.

What is the recommended serving per day?

5 –A- DayEat 5-9 servings of fruits and vegetables. Vegetable: at least 3 servings - 3 cups (cooked), 4.5 cups (raw) Fruits: at least 2 servings – e.g. 1 slice for big fruits like

papaya, watermelon and pineapple

Module 4: Choose to eat breakfast!

Literatures on breakfast:• Studies on adults have shown that breakfast

intake is associated with lower body weight or less weight gain over time.

Trends in Breakfast Consumption in the USby Siega-Riz, A., et.al. American Journal of Clinical

Nutrition (1998)

• This is an analysis on the trend of breakfast consumption in the US from 1965 to 1991:– Results showed a decline in breakfast consumption from 1965 to

1991, particularly for older adolescents aged 15 – 18 yo. (boys: 1965 (89.7%) to 1991 (74.9%); girls: 1965 (84.4%) to 1991 (64.7%).

– Reason for the decline: change in behavior of adolescents

- Less frequent breakfast consumption is associated to rise in obesity among adolescents.

Module 4: Benefits of Breakfast

• It breaks the fast • Wakes up and refuels your body• Encourages alertness and performance• Gives energy to support physical activities • Can support memory and brain function• Helps in weight maintenance

- reduces hunger throughout the day- reduces binge during lunch and dinner

Module 4: What is a healthy breakfast?

1. Follows the principle of My Wellness Platea. All food groups are present (Go, Grow and Glow)b. MOVABA – Moderation, Variety and Balance

2. Milk - We need to drink 2 glasses of milk a day for our daily calcium needs. Check the label.

Age Calcium Recommendation10 – 19 years old 1000 mg 19-49 years old 750 mg

50-65+ years old 800 mg

Module 4: What is a healthy breakfast?

3. Cereal is a healthy breakfast choicea. Made up of whole grainb. Less calories because its low in fatc. A Good Source of Fiberd. Has Vitamins and Minerals

4. Fruits and Vegetablesa. Rich in vitamins and mineralsb. Has fiber and antioxidant

Module 5: Choose to drink milk!

Where’s milk in the diet of individuals form birth to adolescents?

Where’s milk in the diet of individuals form birth to adolescents?

?Where’s milk in the diet of individuals form birth

to adolescents?

Module 5: Goodness of Milk

Why Drink Milk?• Best source of calcium, important mineral for bones, teeth

and other metabolic function. 99% of calcium is stored in bones and teeth and the other 1% is found in blood and tissues. When you don’t have enough calcium, blood steals calcium from your bones.

• Has vitamins and minerals aside from calcium like protein, vitamin A, B12, D, Potassium, phosphorus, niacin, riboflavin

• More nutritious than soy milk (soy has lower protein, riboflavin, and has little vitamin A and D)

• Recommended for all ages

Module 5: How much milk do you need?

2 glasses every day is all you need to keep your bones and body healthy.

Calcium Recommendation

Reference: FNRI, RENI, 2002 edition

10 – 18 years old 1000mg 19-49 years old 750 mg50-65+ years old 800 mg

Module 5: Did you know?

• Aside from calcium, EXERCISE is important in building healthy bones. Exercise helps activate body chemicals to deposit calcium in our bones and to prevent osteoporosis.

• Osteoporosis a condition which the bones become fragile and brittle, leading to a higher risk of fractures (breaks or cracks) than in normal bone.

Risk factors are: Low calcium intakeNo exercise Poor dietHereditaryEarly menopause

Module 5: How to increase calcium intake?

I have lactose intolerance Try yogurt

I don’t like the taste and smell

Try flavored milk of blend it with your favorite fruit (smoothie)

It might make me fat Use low fat or non-fat varieties for less calories

Low fat - <3g /100g; <1.5g/ml

Non-fat - <.5g/100g or 100ml

Other sources of calcium Sardines, small fishes with bones, dark green vegetables like broccoli, ampalaya

Module 5:

Drink 2 glasses of milk daily and/or consumer calcium-rich foods.