MAPEH Q1, W5 - Enhancing Physical and Mental Skills Through Proper Nutrition Flashcards
shows the hierarchy or food groups according to the amount needed to be consumed by the intended age group and the importance of water intake, exercise, and hygiene
Daily Nutritional Guide Pyramid for Filipino Children (13-19 years old)
What level strongly suggests that one should be involved in daily physical or recreational activities, avoid long exposure to TV and computer games, and avoid smoking and drinking alcoholic beverages?
Base Level: Importance of Daily Physical Activities, as Well as Personal and Environmental Hygiene
What level suggests that the daily number of glasses of drinks to be consumed?
Second Level: Water and Beverage Intake
What level is composed of carbohydrate-rich foods, which supply the energy needed for any physical activity?
Third Level: Energy-giving Foods
What level consists of a variety of fruits and vegetables, which are rich in vitamins, minerals, and fiber, essential for immunity building?
Fourth Level: Body-regulating Foods
What level mainly consists of protein-rich foods and supports the growth and development of the bones and muscles?
Fifth Level: Body-building Foods
What level is composed of sugars and sweets, which should be consumed the very least?
Peak of the Pyramid: Very Least Intake of Sweets or Sugars, Fats, and Oils
considered a nutrient without calories which helps in proper digestion and efficient removal of wastes in the body
Water
What kind of food and what level is composed of rice, cereals, and root crops?
Energy-giving / Carbohydrate-rich Foods: Third Level
serve as antioxidants that help the body work properly
Vitamins
part of a plant that can not be digested nor absorbed as it is neither a nutrient nor an energy source; however, it helps maintain the digestive tract healthy by quickly eradicating excess wastes, sugars, and fats from your body
Fiber
What kind of food and what level is composed of milk, meat (red and white), and poultry?
Body-building / Protein-rich Foods: Fifth Level
a period where a lot of body changes occurs, including gaining weight and increasing height; meaning that body-building foods are essential to maximize the growth potential of the person in this period
Adolescence
• are important in vitamin absorption and in immune system function, and are also sources of energy
• protects internal organs such as the liver, kidney, and heart
Fats
a fat-like substance that can be consumed in food and can also be produced by the body
Cholesterol
as proper nutrition plays an important role in sports performance, this type of eating habit mainly happens after training or exercising as it replenishes and hydrates the body, restores energy, and repairs muscles
Fueling for Performance
eating habit where consumption of food is not because of hunger but because of emotional distress or as a way to relieve or cope with stress
Emotional Eating
eating habit that happens during social gatherings or celebrations, when someone has to consume food even if it is unplanned just to avoid offending the host
Social Eating
• habit of eating while watching TV, wherein the viewer tends to eat more than what is necessary
• may lead to being overweight or obesity if not given proper attention
Distracted Eating
According to Department of Health (DOH), this term is used to emphasize the contribution of our behavior to the development of chronic diseases.
Lifestyle-related Disease
may cause blood clotting easily, which is due to the platelets sticking together, making the heart work harder, increasing the risk of stroke and other cardiovascular diseases
Smoking
can lead to hypertension or high levels of bad cholesterol in the blood
Eating Foods with High Salt, Fat, Sugar, or Oil
as this slowly forms and sticks to the walls of the arteries, it clogs blood vessels, restricting the blood flow to the heart and brain
High Level of Bad Cholesterol
higher risk of developing diseases
Poor Nutrition
may lead to weight gain, increased bad cholesterol, and increased blood pressure
Physical Inactivity
decreases immune resistance and slows down the recovery of the body
Stress
If an individual is 20-30% more than his/her ideal body weight, he/she is at a higher risk of suffering from cardiovascular disease as additional weight increases the workload of the heart and other internal organs
Obesity
diseases related to the heart and blood vessels
Cardiovascular Disease
According to DOH, this is a serious chronic metabolic disease characterized by an increase in blood sugar levels, which is associated with long-term damage and failure in organ functions, especially the eyes, kidneys, nerve, heart, and blood vessels.
Diabetes
a consistent elevation in mean arterial pressure, creating strain on the arteries of the heart, making the heart work harder than it should
Hypertension
develops when cells unnecessarily and rapidly multiply, outgrowing the number of normal cells
Cancer
an interruption or an insufficient supply of blood flowing to the brain, which is caused by ruptured or blocked blood vessels that may cause permanent damage to the brain if the obstruction in the blood vessels is left medically unattended for more than several minutes
Stroke
True or False. Fats and oils should have the least amount of servings.
True
True or False. Rice products, breads, root crops, and noodles are examples of GLOW food.
False. The correct answer is GO.
True or False. The baseline of the pyramid for children aged 13-19 years old is exercise and personal and environmental hygiene.
True
keep your teeth, bones, and blood healthy
Minerals
