Eat Right For A Healthy Life Jeremiah Dasig

Lesson 4: Eat Right for a Healthy Life
Four Types of Eating That You Should Know
● Fueling for Performance

Before heavy training, an athlete needs the right kind of food that can provide the proper fuel
for his or her energy requirement. There should be a balance among all food groups:
carbohydrates, protein, fats, minerals, vitamins, and water that will provide the body what it
needs for an effective and optimum performance. Athletes usually practice this sort of
structured diet for good body composition, athletic performance, and recovery. In addition,
athletes need to eat a variety of food to stabilize the condition of the body. They need to eat
regular meals and snacks and get enough calories to fuel the body for training and athletic
events. Athletes also need to drink more fluids as compared to nonathletes. This helps them to
avoid dehydration which can cause dizziness, muscle cramps, and lightheadedness.
● Emotional Eating
Emotional eating is the practice of consuming large amounts of food in response to emotions
instead of hunger. Many people turn to food as a source of comfort, a stress reliever, or as a
reward. Eating as a coping mechanism is unhealthy because the problem is not addressed.
Eating makes someone feel better for a while but the emotion (or its cause) remains
unaddressed. Overcoming this unhealthy habit means teaching an emotional eater healthier
ways to deal with stress and to develop better eating habits. If it is not resolved, emotional
eating can lead to obesity and weight gain.
● Social Eating
Many times in our lives, we get invited to partake of all the scrumptious food on the table during
celebrations. Oftentimes, we indulge even if we are not hungry for the sake of being sociable
and to not offend the host or the group. This is called Social Eating. Sometimes, peer pressure is
the reason why one feels compelled to consume more calories than planned. Social eating can
directly affect a person’s health, leading to obesity and other health-related problems. While
most of us try to maintain a good eating habit, attending social events with lots of eating can get
in the way. This only makes a healthy eating habit difficult to maintain.
● Distracted Eating
Have you tried eating while watching your favorite show or sports team on TV? Eating while
watching TV for extended periods of time poses a serious risk to your health. Many do not pay
attention to their meal as they are distracted with what they are watching, thus they tend to eat
more. Others spend time eating junk food, sweets and soft drinks while watching TV. This type
of diet leads to overweight, obesity, and even increased risk to diseases like diabetes and
hypertension. Aside from consuming too much food, it promotes an unhealthy lifestyle—leading
a sedentary lifestyle rather than going out and doing physical activities.
Eating is important but we must learn to manage it properly. Too much or too little food
consumed is unhealthy. It is better to maintain a balanced diet and healthy lifestyle to prevent
illness. No one have control our eating habits except ourselves.
Activity 2: Self-Check
Directions: Do you have a healthy eating habit? Answer the table below by writing “Yes” or “No”
in each situation given.
My Eating Habits Yes/No
1. I go to the party and eat a lot with my family or friends. yes
2. I don’t mind if I eat a lot. yes
3. I make sure that I don’t eat before doing my exercise no
4. Food is my stress reliever yes
5. Whenever I’m happy, I love to eat. yes
6. I eat less when I am depressed. no
7. I feel compelled to eat every time we have a celebration. no
8. I don’t eat food when I’m watching TV or any sport event. no
9. I eat my meals regularly. I make sure that I don’t skip any meal. yes
10. I eat more than three meals in a day. yes
Activity 3: I Realize
Directions: Answer the following questions.
1. Do you have a healthy eating habit? Why did you say so? Explain.
I do have a healthy eating habit since I consume a balanced meal with go, grow and glow foods.
The intake of water also matters because we need to keep hydrated.
2. In your self- check, what are some eating habits that you think should change? Why?
Eating unhealthy foods, to prevent any symptoms.
Eating healthy foods like Vegetables, Fruits, etc. to boost immune system and have a fit and
healthy body.
3. What eating habits should you continue? Why?

Eating healthy foods to boost immune system
Activity 4: My Weekly Meal Planner
Directions: Have you scheduled what food you should eat for this week? Your task in this activity is to
make weekly meal planner by completing the chart below.
TIME MONDAY TUESDA WEDNESDA THURSDAY FRIDA SATURDA SUNDAY

Y Y Y Y
BREAKFAST milk and milk and milk and milk milk and milk and
bread bread bread and bread bread
milk and
bread
bread
LUNCH less rice tinola more more any more fasting

more and rice protein less protein Soup protein
protein rice less rice
SNACKS milk and milk and milk and milk and street milk and fasting
bread bread bread bread foods bread
DINNER 2 eggs 2 eggs 2 eggs 2 eggs 2 eggs fasting
2 eggs less rice less rice less rice less less rice
rice
less rice
Summary
Eating is important. We need to eat for us to perform well. In this lesson, we have learned that people
have different eating habits.
Fueling for Performance – Athletes follow a structured diet for good body composition, athletic
performance and recovery. They eat a balanced diet of carbohydrates, protein, fats, minerals and
vitamins to be effective in their performance.
Emotional Eating – It is habitually consuming large amount of food in response to emotions instead
hunger. Food is seen as a comfort, stress relief, or reward to make them feel better.
Social Eating - This is eating with peers just for sake of being sociable. Peer pressure is the main reason
why one feels compelled to consume more calories than what it is planned.
Distracted Eating – People who spend more time eating while watching TV is prone to being overweight,
obese and contract diseases like diabetes and hypertension. Watching TV and make it as part of lifestyle
is unhealthy as it makes person spend less time in doing physical activities.

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Lesson 4: Eat Right for a Healthy Life

Four Types of Eating That You Should Know

● Fueling for Performance

My Eating Habits Yes/No

1. I go to the party and eat a lot with my family or friends. yes

2. I don’t mind if I eat a lot. yes

3. I make sure that I don’t eat before doing my exercise no

4. Food is my stress reliever yes

5. Whenever I’m happy, I love to eat. yes

6. I eat less when I am depressed. no

7. I feel compelled to eat every time we have a celebration. no

8. I don’t eat food when I’m watching TV or any sport event. no

10. I eat more than three meals in a day. yes

Eating unhealthy foods, to prevent any symptoms.

3. What eating habits should you continue? Why?

TIME MONDAY TUESDA WEDNESDA THURSDAY FRIDA SATURDA SUNDAY

LUNCH less rice tinola more more any more fasting

DINNER 2 eggs 2 eggs 2 eggs 2 eggs 2 eggs fasting

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