HEALTH

AND
NUTRITION
IMPORTANCE
OF GOOD
NUTRITION
NUTRITION
 refers to the study of the way in
which the substances in food affect
our health.
The process of eating the right kind of
food so you can grow properly and be
healthy.
 NUTRITION
 the foods we eat give us nutrients. Nutrients
are substances in food that supply you
energy, regulate body functions, promote
body growth, and repair body tissues. These
nutrients are carbohydrates, proteins,
vitamins, minerals, and water.
 WHY
GOOD NUTRITION IS
IMPORTANT?
 -It enhances the quality of our life and
also help prevent diseases. Good
nutrition is very important because it
gives you nutrients and calories your
body needs for energy and wellness .
CALORIE
 is a measure of energy. When
carbohydrates, proteins, and fats are
burned in your body, they produce
energy. It is measured in a unit
known as kilocalorie.
CALORIES
Man or woman need only 1000
calories daily but a large, young
active man or woman may need
as much as 4000 calories daily.
 GOOD NUTRITION
Is a result of your healthy food choices. It is eating
the right amounts and kinds of foods. This practice
will provide your body with the nutrients that you
need to look , feel, and perform at your best at all
times. You need to eat a variety of foods because
no single kind of food that can provide all the
nutrients your body needs to keep you going.
HEALTHFUL
EATING
GUIDELINES
 GOOD NUTRITION
- poor eating habits contribute to
several health problems and lifestyle
diseases. These diseases include
heart disease, diabetes,
hypertension, stroke, and some
forms of cancer.
NUTRITIONAL GUIDELINES
1. Eat variety of foods daily
- to get all the needed nutrients,
you need to eat variety of foods for
good health. You cannot get all the
nutrients you need from one food
alone.
2. Maintain a health weight
- whether you are too heavy or too thin, you are
at risk of developing health problems. Healthy weight
or desired weight depends on your age, height, body
frame, and gender. Those who are stay in their
desired weight tend to be healthier than those who
are either overweight or underweight. Choosing
healthful foods is an essential part of maintaining
your desired weight.
3. Eat foods that are low in fat,
saturated fat, and cholesterol
- the best way to lose your taste for fat is by
using naturally low-fat choices that will make
your taste buds used to low-fat foods. To lower
the risk of heart diseases, avoid too much
cholesterol in your diet. Avoid too much animal
fat and choose food low in cholesterol or
cholesterol-free food.
4. Consume milk, milk products,
and other calcium-rich foods
- such as dark green
leafy vegetable and small
fish every day.
5. Eat plenty of vegetables, fruits,
root crops and grain products.
- Vegetables, fruits, and grain
products are rich in high complex
carbohydrates and low in fats. These
are also good sources of fiber, vitamins
and minerals that are essential for good
health.
6.Use sugar in moderation
- sugar is not needed by the body in
large amount. Eating foods with a high
amount of sugar might cause you to
gain too much weight. Eating too much
sweet foods also contribute to tooth
decay.
7. Use iodized salt but avoid
excessive intake of salty foods.
- too much salt in the diet may
increase the risk of some people to
high blood pressure. Processed foods
are high in sodium so eat these in
moderation only.
8. Breast-feed infants

- exclusively from birth to 4-6

months, and then give appropriate
foods while continuing breast
feeding.
9. Eat clean and safe foods

- cook food in edible/cooking

oil.
ADOLESCENTS’
NUTRITIONAL
NEEDS
 - adolescents’ nutritional needs may
be different with the needs of an
athlete, a pregnant woman, and a
person with certain disease.
- at adolescent stage, your maturation
speeds up, creating greater demands
on body processes.
 - teenagers like you experience
increased demands for energy,
minerals, vitamins, and protein to
deal with developmental changes at
this stage .
WHAT INFLUENCE
YOUR
FOOD CHOICES
 - there are several factors that can
influence your choice of foods and
your eating habits such as hunger
and appetite, food and emotions,
and food and your environment.
HUNGER
- is your body’s response that
alerts you to eat until you feel full.
To eat to satisfy your physical
need for food.
APPETITE
- is the desire for food and
is a learned response. It is a
desire rather than a need.
 - to get the proper nutrition that the
body needs without getting extra
calories, eat when you are hungry,
stop when you are full, and do not
eat until your brain alerts you that it
is the time to eat.
 - there are people who eat for reason
other than hunger and appetite. They eat to
meet their emotional needs. They eat more
or less when they are bored, depressed,
stressed, or frustrated. Eating food to
relieve boredom or tension may result in
overeating and is not healthful.
 - other people are influenced by their
environment in their food choice and eating
habits. You family, friends, peers, and even
advertisement can influence your food choices
and eating habits. You prefer certain foods
because of your family practices. Your food
choices are influenced by what your friends or
peers eat.
 FOOD GUIDE PYRAMID TO
PREVENT NUTRIENTS
NUTRITIONAL DEFICIENCIES
 FOOD
GUIDE
PYRAMID
CARBOHYDRATES
- are your body’s main source
of energy. They also contain fiber
which helps move waste through
the digestive system and thereby
helps prevent constipation.
CARBOHYDRATES
- eating enough fiber throughout your
life may promote health and reduce your
risk of heart disease. Rice, bread, cereals,
pasta, root vegetable, such as potatoes,
corn, legumes, and oatmeal are good
sources of carbohydrates.
PROTEINS
- eating enough fiber throughout your
life may promote health and reduce your
risk of heart disease. Rice, bread, cereals,
pasta, root vegetable, such as potatoes,
corn, legumes, and oatmeal are good
sources of carbohydrates.