PATHFIT 2:

Lesson 1: Healthy
Eating Habits
 Food is a basic human need.
They contain nutrients and
chemical substances required for
body growth and optimal health.
 Top 10 Filipino Nutritional
Guidelines based on FNRI (2012)
 Eat a variety of foods every day to get the nutrient
needed by the body.
 Breastfeed infants exclusively from birth to six months,
then give appropriate complementary foods while
continuing breastfeeding for two years and beyond for
optimum growth and development.
 Eat more vegetables and fruits everyday to get the
essential vitamins, minerals, and fiber for regulation of
body processes.
 Consume fish, lean meat, poultry, egg, dried
beans or nuts daily for growth and repair of body
tissues.
 Consume milk, milk-products, and other
calcium-rich foods, such as small fish and
shellfish, everyday for healthy bones and teeth.
 Consume safe foods and water to prevent
diarrhea and other food and water-borne
diseases.
  Use iodized salt to prevent Iodine Deficiency
Disorders.
 Limit intake of salty, fried, fatty and sugar-rich
foods to prevent cardiovascular diseases.
 Attain normal body weight through proper diet
and moderate physical activity.
 Be physically active, make healthy food
choices, manage stress, avoid alcoholic
beverages and do not smoke to help prevent
lifestyle-related non communicable diseases.
In any activity, proper nutrition is
important to an individual’s
performance. In walking or running
– long or short – diet must give the
right amount of energy from the
right sources.
 Food taken before, during, and
after activities influences
performance. Eating well and
staying good health also keep the
person from acquiring illnesses.
 NUTRIENTS
 These are important food substances
that help our body function
properly. It provides energy and
facilitates the growth and repair cells.
 MACRONUTRIENTS

These are nutrients that required

by the body in large amount.
 PROTEINS
Needed for growth, building, and
repair of body tissues.
Essential to maintain muscle mass
and strength but eating more
protein does not yield bigger
muscle.
 Signs and Symptoms of Deficiency

Ridges or white lines in both finger

and toenails; hair loss and thinning
hair.
 CARBOHYDRATES
Main source of energy
Maintains blood glucose level during
exercise and replaces glycogen stores
after exercise.
 Signs and Symptoms of Deficiency

Irritability, nausea, bad breath, muscle

cramps, excess fatigue, increase in
body fat, deficit in body sodium and
water, constipation, regular headaches.
 FATS
Needed for immune system function and
helps the body store and use vitamins
Provides enough energy for long
endurance events.
Signs and Symptoms of Deficiency

Dry skin, hair loss, body weight

deficiency, slow growth, poor wound
healing, loss of menstruation.
 WATER
Needed for waste removal, regulates
body temperature.
 Signs and Symptoms of Deficiency

Dehydration, muscle cramps, confusion,

nausea, slurred speech
 MICRONUTRIENTS

These are nutrients that are only

needed in very little amounts.
 *VITAMINS*

 Helps the body use carbohydrates,

protein, and fats
 VITAMIN A
 Maintains healthy skin, bones,
teeth and hair; aids vision.
 Signs and Symptoms of Deficiency

Anemia, painful joints, cracks in

teeth, depression, frequent infection
 VITAMIN B
 Important in the production of energy
from carbohydrates and fats
 Needed to produce hemoglobin that
carries oxygen in the blood.
Signs and Symptoms of Deficiency

Anemia, depression, convulsion and

skin rashes
 VITAMIN B12
Aids in maintenance of red blood cells
 Signs and Symptoms of
Deficiency

Anemia, red blood cell breakage,

muscle degeneration, difficulty in
walking, leg cramps
 VITAMIN E and C
 Aid in bone, teeth, and skin
formation and resistance to infection
 Helps protect the body from damage
 Signs and Symptoms of
Deficiency

Anemia, frequent infections, bleeding

gums, loosened teeth, failure of
wounds to heal.
 FOLATE (Vitamin B9)
 Aids in the formation of red blood
cells and protein
Signs and Symptoms of Deficiency

Anemia, heartburn, frequent

infections, smooth red tongue,
depression and mental confusion.
 *MINERALS*
 Helps in regulating the chemical
reactions in the body.
 Signs and Symptoms of
Deficiency

Sports Anemia – a condition where a

temporary decrease in hemoglobin
concentration occurs during exercise
training.
 IRON
 Helps in energy metabolism; important in
transporting oxygen through the
bloodstream; prevents anemia
Signs and Symptoms of Deficiency

Anemia, weakness, fatigue, pale

appearance, reduced attention span,
developmental delays in children
 CALCIUM
 Helps build and maintain bones and
teeth; nerve and muscle function and
blood clotting.
 Needed to maintain blood calcium levels
and promote bone density, reduced the
risk of osteoporosis.
Signs and Symptoms of
Deficiency
Stunted growth
 ZINC
 Helps carry out body processes;
plays a role in immune function,
protein synthesis, and wound
healing.
Signs and Symptoms of
Deficiency
Growth failure, delayed sexual
maturation, slow wound healing.
The Glow, Grow and Go and
Its Role to maintain Good
nutrition
 Choosing the right food while
doing fitness exercise is important
to help us achieve our fitness
goals.
It is a great help that we know the
foods that we must eat in
accordance with our fitness
journey.
They all help our bodies produce
enzymes, hormones and other
substances critical to growth and
development.
GO FOODS
These are foods that make the body
“Go” or help it function more
efficiently and actively.
They primarily focus on
carbohydrates, sugar and fat-rich
foods.
 Go foods are needed by
people who are constantly
active or those who are
using most of their energy
in doing physical labor.
 Rice, Bread, Pasta, Oatmeal,
other grain
 Sweet potato, potato
Foods that are naturally
sweet like sugarcane, honey
and sweet corn
Good fats from coconut oil,
avocado, and variety of nuts.
GROW FOODS
These are protein-rich foods that
help the body to develop, grow
stronger, and healthier.
Proteins are the building
blocks of life as they build and
repair cells and tissues.
Build stronger and healthier
bones, makes you taller.
DAIRY PRODUCTS; MILK, CHEESE
AND YOGURT
POULTRY, RED MEATS, FISH AND
EGGS
BEANS, PEAS
GLOW FOODS
These are abundant in minerals and
vitamins that help strengthen the
immune system so that they can
efficiently fight off viruses, infections
and diseases.
It also aid in the faster healing of
wounds, repair damaged cells, keep
glowing skin, shiny hair, bright eyes,
and healthy nails.
To achieve the benefits of Glow
foods, it is best to try different
types of fruits or vegetables
everyday, if possible.
 SEAFOOD
 COLORFUL FRUITS
 DARK LEAFY VEGETABLES
Influences on Food
Choices
 Individual Preferences.
 Every individual has unique likes and dislikes
concerning foods. These preferences develop
over time, and are influenced by personal
experiences such as encouragement to eat,
exposure to a food, family customs and rituals,
advertising, and personal values.
 Cultural Influences
 A cultural group provides guidelines regarding
acceptable foods, food combinations, eating
patterns, and eating behaviors. Compliance with
these guidelines creates a sense of identity and
belonging for the individual.
 Social Influences
 Members of a social group depend on each
other, share a common culture, and influence
each other's behaviors and values. A person's
membership in particular peer, work, or
community groups impacts food behaviors.
 Religious Influences
Religious factors can have a major influence on
what foods we buy. For example, Muslims will
not eat meat such as beef or lamb that has not
been slaughtered by the halal method.
 Economic Influences
 Money, values, and consumer skills all affect
what a person purchases. The price of a food,
however, is not an indicator of its nutritional
value. Cost is a complex combination of a
food's availability, status, and demand.
 Environmental Influences
 The influence of the environment on food
habits derives from a composite of ecological
and social factors. Foods that are commonly
and easily grown within a specific region
frequently become a part of the local cuisine.
 Political Influence
 Political factors also influence food availability
and trends. Food laws and trade agreements
affect what is available within and across
countries, and also affect food prices. Food
labeling laws determine what consumers
know about the food they purchase.
 GUIDELINES TO
LIFELONG WEIGHT &
HEALTH
MAINTENANCE
 EAT A BALANCED MEALS
EVERYDAY
 Balanced meal means eating
adequate foods containing
carbohydrates, proteins, fats, vitamins
and minerals.
 This food combination for a good
breakfast provides long lasting energy
the whole day.
 FOLLOW A CONSISTENT
EATING PATTERN
 Eat 3 meals a day and never skip a
meal! Begin your day with a good
breakfast.
 DRINK 6-8 GLASSES OF
FLUIDS A DAY
 They aid in digestion, regulate
temperature and help carry nutrients
throughout the body.
EAT AMIDST A RELAXED AND
PLEASANT ATMOSPHERE
 Chew your food thoroughly. Enjoy
each bite. If you make this a habit,
there is a tendency that you will not
overeat.
 Finishing a meal hurriedly may lead
to indigestion.
 EAT CALORIE SNACKS AND
AVOID JUNK FOODS
 Most junk foods contain much sugar
or salt or preservatives, which are not
essential in improving one’s diet.
 CUT DOWN ON HIGH-FATS
FOOD AND EAT MORE LEAN
MEATS
 Avoid excessive pork dishes. Go for
fish, poultry and lean meats.
The Usual Reasons
of Developing
Unhealthy Eating
Habits
 Learning from parents/guardians
 A family not having meals
together
 Busy schedule
 Too much traveling
 Poverty
 Lack of desire to eat healthy
 Extreme emotional conditions