1. Chapter 3 FOOD AND NUTRITION

4. What is NUTRITION? Nutrition is the process by which you take in and assimilate the right amount of nutrients to keep you healthy and strong.

5. IMPORTANCE OF NUTRITION Proper nutrition is required for good health. Optimum nutrition results to good health that makes a person productive. Good health makes you lively, gets you interested in many things that you want to do, and makes you a pleasant person to be with.

7. Normal weight for one’s age and height

8. Good appetite

9. A well-developed body

10. A pleasant disposition

12. Clean and smooth skin

13. A general appearance of vitality and well–being

14. Good body posture

15. Absence of any pain

17. 2 TYPES of MALNUTRITION Acute Malnutrition - describes the present state of nutrition as indicated by your weight in proportion to your height. 2. Chronic Malnutrition - describes the state of nutrition as shown by your height in relation to your age.

19. Poor appetite

20. Weak and tired

21. Cannot sleep well

22. Pale

23. Sores appear at the corners of one’s mouth

25. Kwashiorkor is caused by severe lack of protein and may occur even if the children are getting enough calories from energy foods. Children affected have low resistance against infection.

26. Marasmus is caused by lack of calories or inadequate amount of protein. Children with marasmus are reduced to skin and bones. They look like old people with withered and wrinkled faces.

27. Undernutrition is a form of malnutrition. It results from inadequate intake of essential nutrients over an extended period of time. On the other hand, any amount of food added beyond what is required based on one’s age group and when taken regularly over time, will lead to overnutrition.

28. Lesson 2 MAINTAINING GOOD HEALTH THROUGH PROPER NUTRITION Can you differentiate a well-nourished from a poorly nourished person?

29. DEVELOPING GOOD NUTRITION Developing good nutrition is practicing good eating habits. Here are sure ways to develop good nutrition and a sound and healthy well-being: Eat the right kind and the right amount of food. Pack a home-prepared school lunch. Eat nutritious snacks. Avoid eating spicy foods. Have plenty of rest and outdoor exercise. Eat your meals on time and in the company of your family.

30. IMPROVING ONE'S NUTRITIONAL STATUS The following ways help improve the nutritional status of the different members of the family: Milk, fish, meat, monggo, and eggs should be provided for normal growth and development of growing children. Vegetables and fruits should also be a part of the family’s daily diet. Protein-rich and body building foods, such as milk, meat, poultry, and eggs should be given to pregnant and nursing mothers. If there are vacant spaces outside the house, plant fruit trees and vegetables. Raise poultry, farm animals, and fish in the backyard in order to supplement some of the food needs of the family.

31. IMPROVING ONE'S NUTRITIONAL STATUS The following ways help improve the nutritional status of the different members of the family: Parents who space the birth of their children will be better able to provide the proper kind and amount of food for their children. The family should be given a well-balanced diet. Green, leafy, and yellow vegetables should be provided and fats and oil should be used at a minimum. The best milk for infants is still breastmilk from their mothers.

32. Lesson 3 NUTRIENTS AND THEIR SOURCES AND FUNCTIONS A nutrient is an essential substance in natural food sources. It provides body heat and energy, builds and repairs body tissues, and regulates life processes.

33. Lesson 3 NUTRIENTS AND THEIR SOURCES AND FUNCTIONS There are three general classifications of nutrients: macronutrients, micronutrients, and water. Water is a basic component of all foods and is essential to life. Fiber helps regulate the body functions, particularly the gastrointestinal tract.

34. Lesson 3 NUTRIENTS AND THEIR SOURCES AND FUNCTIONS Nutrients can also be classified as organic, like carbohydrates, proteins, fats, and vitamins or inorganic, like minerals and water. Nutrients have very important physiological roles in the body. The function of each nutrient is equally essential as that of the other.

35. MACRONUTRIENTS

36. MICRONUTRIENTS

38. MICRONUTRIENTS

39. Lesson 4 THE BALANCED MEAL Studies have shown that people who are well nourished generally eat balanced meals. A balanced meal contains all the food nutrients needed by the body in the right amount. The simplest and easiest way to check the nutritional adequacy of a meal is by using the Recommended Daily Allowance (RDA) guides provided by the Food and Nutrition Research Institute (FNRI).

40. THE FILIPINO PYRAMID FOOD GUIDE FOR TODAY'S LIFE STYLE fats, oils, sugar, salt fish, poultry, dry beans, nuts, egg, lean meats, low fat dairy vegetables, green salads, fruits or juices rice, root crops, corn, noodles, bread, cereals water, clear broth Eat a little Eat some Eat more Eat most Drink a lot

41. HEALTHY PYRAMID FOOD GROUP CHOICES

42. HEALTHY PYRAMID FOOD GROUP CHOICES

43. TIPS IN PLANNING A BALANCED MEAL In planning a balanced diet, the following points should be remembered: Limit your intake of fats to or below 30% of your total food intake and limit your intake of saturated fats to no more than 10% of your total food intake. Eat more food rich in carbohydrates, like grains, legumes, vegetables, and some fruits. Protein intake should be limited to just 12 to 15% of your daily diet.

44. TIPS IN PLANNING A BALANCED MEAL In planning a balanced diet, the following points should be remembered: Avoid too much sugar because not only does it contribute to tooth decay, but also because many foods high in sugar are high in fats. Take adequate amounts of vitamins and minerals particularly iron and calcium. Use the “Guide to Good Nutrition” in planning a balanced meal.

45. TIPS IN PLANNING A BALANCED MEAL In planning a balanced diet, the following points should be remembered: Distribute into three meals of the daily food requirements into the day. Take into account that foods must be provided in sufficient amount to meet the normal body requirements. Provide a variety of food daily.

46. TIPS IN PLANNING A BALANCED MEAL In planning a balanced diet, the following points should be remembered: Substitute cheap foods for expensive ones which have the same nutritive value. Prepare foods in such a way that the nutrients are conserved. Prepare nutritious snacks. Make leafy, green, and yellow vegetables a part of your daily meals.

47. EFFECTS OF A BALANCED DIET A balanced diet Provides children with the nutrients for growth and muscle-building; Supports the rapid increase in height of pre-adolescents; Provide adolescents with the nutrients for accelerated physical activities; Provides the elderly with food that will give them the energy for their daily activities and protect them from illnesses. Provides pregnant women with enough food for themselves and their baby.

48. Lesson 5 PROPER STORAGE OF FOOD The Food Storage Network (FSN) have compiled some tips on food storage: Always follow the FIFO method (first in, first out). Always store cooked and ready-to-eat food away from raw food to prevent contamination. Keep storage area clean. Keep food items in clean wrappers and containers.

49. Lesson 5 PROPER STORAGE OF FOOD The Food Storage Network (FSN) have compiled some tips on food storage: Store food only in areas intended for food storage. Store ready-to-eat foods at the upper portion of the refrigerator compartment. Raw food should be placed inside the freezer or any cold storage to avoid spoilage. Cover food to prevent drying and contamination.

50. HOME STORAGE PERIODS FOR VARIOUS FOODS

51. HOME STORAGE PERIODS FOR VARIOUS FOODS

52. HOME STORAGE PERIODS FOR VARIOUS FOODS

53. Lesson 6 MEAL PREPARATION AND SERVICE Look at the picture below. What does it convey to you?

54. Steps in Meal Preparation: Decide on the menu for the occasion. Prepare the recipes, take note of the ingredients needed, and go through the procedure. Make a list of ingredients and equipment needed for the meal. Make a market list. Make a work and time schedule by referring to the recipes, the time of preparation, and the time the meal is to be served. Decide on the scheduled assignment of tasks if you are working with somebody.

55. Steps in Meal Preparation: Prepare the dishes by following these steps: - Wear your cooking outfit. - Wash your hands before handling food items. - Refer to the schedule and take note of your work assignment. - Assemble ingredients, cooking implements, and table and serving appointments from the list made in step three. - Serve the meal. - Clear away the table, wash the dishes, and put everything in their proper places. - Evaluate the meal and the occasion.

56. HOW TO AVOID LOSING NUTRIENTS DURING FOOD PREPARATION Cook fish quickly and at high temperature to retain its flavor and juices. Cook eggs at low to medium heat to keep them from becoming tough and discolored. As soon as hard boiled eggs are cooked, dip them in cold water at once so that their shells can be easily removed. Meat drippings contain the B vitamins. These can be used to make gravies and sauces.

57. Before cooking rice, remove the dirt and husk. Wash the rice once or twice without rubbing the grains. Eat the fresh fruits as soon as possible. Cook vegetables in a covered pot with a small amount of water until they are tender but not mushy. Use the water in which vegetables have been cooked for soups and sauces since most of their nutrients are dissolved into the cooking water. HOW TO AVOID LOSING NUTRIENTS DURING FOOD PREPARATION

58. HANDLING FOOD Wash hands and any exposed portion of the arms with soap and water before and after handling food. Do not handle food if you have severe colds. Keep fingernails clean and trimmed. Wear clean clothes when handling food. Do not smoke while cooking. Do not sneeze or cough near food. When handling food, remove rings and bracelets which can be possible sources of contamination. Use a tasting spoon for sampling food.

59. MEAL SERVICE Table setting – creates a certain atmosphere that adds to the enjoyment of the meals served. Table appointments – the flatware, dishes, liners, and centerpiece included in a table setting. Cover – an individual place setting.

60. Sample table settings for breakfast, lunch, and dinner: BREAKFAST LUNCH DINNER

61. PREPARING A SIMPLE BREAKFAST Breakfast is the first meal of the day. It should not be planned haphazardly or taken for granted because the amount and quality of your breakfast affects your performance of daily tasks. Lesson 7

62. Planning a simple breakfast menu A menuis a list of food served at mealtime while a menu pattern is the guide used in planning a menu. Food served during mealtime depends upon a menu pattern. A sample menu may be: * light meal * medium meal * heavy meal

63. Samples of healthy breakfast LIGHT BREAKFAST MEDIUM BREAKFAST HEAVY BREAKFAST