Republic of the Philippines

Isabela State University MODULE

2
City of Ilagan

HEALTH AND WELLNESS

Drolly P. Claravall, Ed.D.

Joshua S. Bautista
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Living with purpose is one of the fundamental aspects of happiness. It’s important
that our life maintain the balance of positive and negative experiences to assess our
weaknesses and reinforce our strength. “Finding your purpose” is more than just a cliché or
a dream that will never be fulfilled. It’s actually a tool for better, happier, healthier life that
too few people attempt to use. Purpose can guide life decisions that will help our lifestyle to
be more equipped, influence behavior and can be a motivator to help others in different
ways, shape goals, offer a sense of direction, and create meaning that you feel aligned with
the things you do.

In this module, it will help the learners to be knowledgeable in all aspects of

health and wellness specially in social, occupational and financial wellness. In addition,
learners will be educated about the environmental awareness that is timely and relevant
today. Also, to achieve healthy decisions in life and be active in all actions that can help to
be productive person, diet and nutrition is included in this component.

OBJECTIVES

The general objective of this module is to determine what aspects should

students do and to improve for healthy lifestyle and wellbeing.

Specifically, the topic III aims to:

a. Know deeply what is social wellness.

b. Distinguish the strategies on how to enhance social wellness.
c. describe what are the factors that contributes occupational wellness.
d. Conduct interview to family members or relatives related to occupational status.
e. Identify what is environmental awareness.
f. Design strategies to promote environmental awareness.
g. Interpret financial wellness.

TOPIC III: DIMENSIONS OF HEALTH AND WELLNESS II

DISCUSSION PROPER

Social wellness refers to the

relationships we have and
how we interact with others.
Healthy relationships are a vital
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component of our physical and mental well-being. Our social health and wellness play a
huge role in the way we experience the world. In an age of non-face-to-face interactions
and digital social networking, people are becoming more isolated than ever. Social
connections influence your brain health, and studies show that the better your relationships
are, the longer and happier you will live.

Why is it so Important Today?

Social wellness is important, because the positive effects of developing and maintaining
healthy relationships are endless. People who are socially well enjoy huge health benefits
and might even live longer. According to mhnews.org, “Social isolation or having few social
contacts has significant health implications on one’s overall health (p. 24)”.
Research has shown that:
 The health risks of isolation are comparable with smoking, high blood pressure
and obesity.

 The heart and blood pressure of people who have positive relationships respond

better to stress.

 A strong social network is associated with a healthier endocrine system and

healthier cardiovascular functioning.

 A healthy social life can enhance the immune system’s ability to fight off
infectious diseases.

Five steps to improve social wellness

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1. Surround yourself with good people

A strong support system has a positive influence on your overall well-being. Try to
keep a tight-knit circle with your loved ones and make an effort to seek them out
during challenging moments. It’s a give-and-take, so be there when they need you,
too.
2. Practice self-care
You practice self-care every day by doing activities such as brushing your teeth or
eating fruit. But bringing intention and mindfulness to self-care is different, such as
rewarding yourself after a job well done and taking time to recharge. Taking time for
yourself can end up improving your relationships with others, so try not to
underestimate the value of a little “you-time.”
3. Engage in hobbies and extracurriculars
Engaging in hobbies and extracurriculars helps you find a better work/life balance
and reduces stress. Join a recreational sports team, paint, garden, take an exercise
class or go on a hike – whatever hobby you pick up, make sure it brings you joy. It is
a bonus if you include someone else, as common interests can deepen relationships.
4. Stick to a healthy routine
Having a routine will make you feel better, and help you positively impact the people
around you. In general, people feel better when they get enough sleep, eat healthily,
get regular exercise, maintain a normal weight, drink less alcohol, and don’t smoke.
Research shows that those who follow all five of these habits can live a decade
longer than those who don’t.  Maintaining a routine is hard work and takes
commitment, but the benefits could be the difference between life and death.
5. Continue working on better communication
It’s a lifelong skill that requires constant work. By nurturing your communication
skills, you set yourself up to be a better leader, spouse, employee, parent, and
friend. Try to practice active listening, make good eye contact, improve your posture,
and make yourself heard through effective communication.

Improving social wellness may take some time, but the benefits are great.  It can be as easy
as making a list of habits that you would like to incorporate into your daily life and practicing
them. Small steps go a long way as you work on your communication skills and develop a
healthier lifestyle. The effort you put into fostering these relationships and skills has
numerous long-term benefits for your physical, mental, and emotional well-being.

The Route to Social Wellness

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As you begin your journey to social wellness, you will discover that you have the power to
enhance your personal relationships. Maintaining social wellness allows you to practice
empathy and active listening. There are many ways you can begin your journey to social
wellness.

Below are some suggestions on how to enhance your social wellness.

 Reflect on yourself and your social needs. What aspects of your social life do you
enjoy? What parts would you like to improve?
 Make an effort to keep in touch with supportive friends and family.
 Practice self-disclosure.
 Participate in group discussions and practice active listening.
 Join a club or organization.
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Everyday Thoughts and Practices

 Begin every day with a smile, an 8oz glass of water, stretching, and dressing
comfortably for a 10-minute walk-to start and add 5 minutes until you reach at least
20 minutes before breakfast.
 Have a light nutritious breakfast every day
 Be conscious of your posture sitting at your desk
 Stand, stretch and take a short walk every hour
 Watch your posture, stretch your shoulders back, touch your right ear to your right
shoulder, then switch to left ear to left shoulder
 Drink several 8oz glasses of water a day
 Avoid sugar drinks
 Avoid fast foods
 Read food labels
 Consider an investment in an Instant Pot or slow cooker for make-ahead healthy
meals
 Map the parks within a mile of home or work. Schedule a walk into your week from
home to the park or work to the park. Rotate your parks. Observe the changes in
nature, foliage, animals, etc.

Occupational Wellness

Occupational wellness is the ability to

achieve a balance between work and
leisure in a way that promotes health, a
sense of personal satisfaction and is (for
most people) financially rewarding. A
person who is doing exactly what they
want to do in life and is comfortable and
content with their work and leisure plans
is in a healthy state of occupational wellness. Our attitude and ability to effectively deal with
work, school, and career goals greatly affect wellness, performance, interactions with others
and overall success.

Occupational Wellness is having a career that is meaningful to you and to society. Right
now, your "career" is being a college student.
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Signs of Occupational Wellness

 Doing work that you find motivating and interesting

 Understanding how to balance leisure with work
 Working in a way that fits into your personal learning style 
 Communicating and collaborating with others
 Working independently and with others
 Feeling inspired and challenged 
 Feeling good at the end of the day about the work you accomplished 
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Explore Occupational Wellness

 Don't settle, keep motivated to work towards what you want

 Increase your skills and knowledge to advance your occupational wellness goals 
 Find the benefits and positives in your current job 
 Create connections with your co-workers
 Avoid over working yourself, find a work/life balance 
 Enjoy what you do, do what you enjoy
 Write out your occupational goals and create a plan to reach them - then start
working the plan 
 Talk to a career counselor if you feel stuck 

Environmental Awareness

Environmental awareness is to understand the fragility of our environment and the

importance of its protection. Promoting environmental awareness is an easy way to become
an environmental steward and participate in creating a brighter future for our children.

 
Photo courtesy of Jake Matthews.

What is Environmental Awareness?

To define environmental awareness, we must first understand the environmentalist

movement. Environmentalism is an ideology that evokes the necessity and responsibility of
humans to respect, protect, and preserve the natural world from its anthropogenic (caused
by humans) afflictions.

Environmental awareness is an integral part of the movement’s success. By teaching

our friends and family that the physical environment is fragile and indispensable, we
can begin fixing the problems that threaten it.
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How to Promote Environmental Awareness

Before you can begin promoting environmental awareness in your community, you
must first make sure that you have a thorough understanding of environmental
issues. Stay up to date on environmental news, read books and other resources, and
learn about the issues affecting your own community. It’s much easier to talk to
others about the environment if you’ve already taken the time to educate yourself.

Numerous resources are available to promote environmental awareness and

education: group learning (inside or outside of the classroom), informational and
inspirational seminars, online courses, books, articles, videos, and brochures are just
a few of the tools that can get you involved in promoting the environment.

A good course of action that ensures your

continued participation is to pick an
environmental issue that strikes you as the most
urgent. The number of environmental issues
seems limitless, and while they are all important,
it’s easy to get overwhelmed. Try choosing one
issue to focus on at a time. You will soon see that
all environmental issues are intertwined and will
find your niche of interest.

Examples of Environmental Issues

Here are several cause-and-effect problems that harm our environment:

 Oil Drilling- This issue is one that causes a great deal of environmental destruction.
Our dependence on fossil fuel is a global addiction that affects every aspect of the
world. Oil spills and offshore drilling poison marine life, oil drilling (on land)
suffocates the earth, and the combustion of fossil fuels add to the increased
atmospheric CO₂, which in turns causes the progression of global warming and
ocean acidification. This is a multifaceted issue and is a good cause to get involved
with because it covers such a broad spectrum of issues.

 Deforestation- Millions of acres of forest are cut down for industrial benefit, such
as large-scale farming, oil mining, and the production of paper
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goods. Deforestation causes wildlife and biodiversity extinction because the loss of

habitat threatens many species’ existence. The International Union for Conservation
of Nature (IUCN) has a Red List of environmentally threatened species with up-to-
date information.

 Production of Plastic Goods- Currently our society creates a great deal of waste

and much of that waste consists of plastic. According to the Environmental
Protection Agency (EPA) in 2010 alone 31 million tons of plastic waste was created.
This waste ends up all over the globe in both land and water, a good example is the
Great Pacific Garbage Patch. Not only is plastic waste an issue, but the production of
plastic is also dependent on fossil fuel combustion. According to the U.S. Energy
Information Administration (EIA) in 2010 191 million barrels of liquid petroleum
gases (LPG) and natural gas liquids (NGL) were used in the U.S. alone to produce
plastic goods.

Share Your Knowledge

After you’ve chosen an issue and educated
yourself, engage your community, family,
and friends in a conversation about the
issue’s urgency and importance.

By engaging your community in the

conversation, you are not only promoting environmental awareness, but you may
also find opportunities to participate in communal projects or to get involved in other
related causes.

Make a Difference

Once you’re well versed in environmental issues, you can use that knowledge to
start beneficial projects in your home and/or in your community.

Possible Project Ideas

 Instead of driving to work or school, take the bus, carpool, walk, or ride your bike to
cut down on greenhouse gas emissions. According to the EPA transportation adds to
33% of the total atmospheric CO₂.
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 Consider investing in appropriate technology like clean power (solar or wind), if not

for your home, then maybe for a community center. This supports a transition to
clean and renewable energy.

 Buy reusable products such as glass bottles, reusable bags and reusable cups. Avoid
buying disposable goods such as paper towels, plastic bottles, and plastic bags.

 Start composting and recycling, which will help cut down our waste production.

 Support local businesses and farmers, and buy organic and pesticide-free food when
you can. Or, start your own community garden.

Once you have chosen your cause and have

started a personal or community project, share
it with the world! Get your coworkers,
neighbors, friends, family, or even your local
government involved. It’s much easier and
more effective to spread environmental awareness and start a local project if you
collaborate with others in your community.

Promoting environmental awareness is a crucial part of being an environmental

steward. Start participating in the change and teach your community what is needed
to create a sustainable future.

Financial wellness

‘Financial wellness’ is a term that’s become

increasingly popular in financial education circles.
At first glance, it might appear synonymous with
financial literacy, but there are some important
differences.

Essentially, financial wellness is the overall health

of your financial life. It’s the health of your
finances, but it’s also the ways in which your
finances intersect with your physical, mental, and
social well-being.
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Compared to financial literacy, financial wellness can be thought of as a state. It’s the state
of having a healthy financial outlook, while financial literacy is the knowledge of the financial
concepts and skills that led you there.

To better understand financial wellness, we spoke to personal finance educators on college

campuses across the country. In our conversations, we found that “holistic” was a word that
kept popping up, and this makes sense. A holistic view is one that looks at the whole of
something rather than its individual parts, and that’s exactly what financial wellness does.
Want to understand financial wellness and why it’s important for you? Check out what these
experts had to say about it.
What is financial wellness?
“Well, to me, financial wellness is feeling comfortable with
where you are in the present, as well as feeling
comfortable with where you might be in the future. Having
that ability to plan ahead and being able to not only
provide for your daily needs, but also those things that
make our lives satisfying—the things that we want to do,
the things that are interesting to us. When you have
financial wellness in your life, you’re not so stressed out
about your finances and that doesn’t then bleed over into
Kathryn Sweedler
Consumer Economics Educator at the rest of your world. So, to me, wellness is a very
the University of Illinois Extension
Financial Wellness of College holistic perspective. There’s lots of different pieces of our
Students Program
personal wellness and they tend to interact with each
other. Research shows that when you are worried about finances you’re not as productive
with your work. If you’re a student, your grades may suffer, you may not feel well enough
to attend class, so all these things interrelate to each other.”
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ACTIVITIES

Activity 1: MY JOURNEY ENGAGING OUTDOOR ACTIVITIES IN

THE MIDST OF COVID19

Instructions.
1. In five days do outdoor activities with your family/ friends.
2. Make a journal each day, write what type of activities you did and do
some selfies or pictures for documentation.
3. Give your thoughts about “why outdoor activities are important in the
midst of covid19?”
4. Your output should be encoded.

RUBRICS

CRITERIA 10-9 8-7 7-6 5 TOTAL

Conventions Student follows Student follows Student follows Writer does not
of journal the most of the the same of the follow any
writing conventions. conventions. conventions conventions.
- Includes date,
and personal
thoughts
and
opinions.
CapitalizationStudent makes Student makes Student makes Writer makes
and no mistakes 1-2 mistakes 3-4 mistakes more than 4
Punctuation mistakes.
Student Student Student Student
communicates communicates communicates communicates
Effective thoughts in a thoughts in an in a somewhat showed no
written clear and understandable organized organization or
communicatio organized manner, but manner, but consideration.
n manner organization ideas were not
could have been very clear.
better.
Student Student Student Student
demonstrates demonstrates demonstrates demonstrates
Reflection and
deep some minimal no
thoughts.
understanding understanding understanding understanding
of the topic. of the topic. of the topic. of the topic.
Creativity Pleasing use of Good use of Some of Most of the
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pictures, pictures, pictures are not pictures, colors

elements and elements and presentable and elements
captures eye catchy. and too much are weak. Not
attention and empty space. catchy.
interest.
FINAL
SCORE
:
______
_

Activity 2: Create your own story (Dance)

We love music and we love to dance! Why not take some time to get on the dance
floor and exercise simultaneously? You have the chance to dance and enjoy
expressing yourselves through music.
Instructions:
1. Create a group consists of 6-7 dancers.
2. Each group can choose any music to be used for the dance.
3. You can use any types of dances.
4. Choreography or storytelling through dance is important.
5. Videos or performance time is minimum of 2 minutes and maximum of 3
minutes.
6. Applications or video editor is applicable to use for the improvement of the
video.
7. Students are not permitted to meet or do face to face practice. Use gadget/s
to record your performance and create a GC as a platform of your
communication.

Rubrics

Criteria
Performance 40%
(Staging, Spacing formations, Executions, Projections, Showmanship, and types of dances used)
Choreography and Originality 30%
(Dance arrangement and concept. Incorporating unique and original/ creative movements)
Theme and Music 15%
(Musicality, beat techniques, timing and synchronization/ moves related to the music)
Costume and Props/ Visual effects 15%
Total 100%

Activity 3: Innovation project

Doing work that you find motivating and interesting will address your occupational wellness.
Also, it is a way for everyone to train their skills, learn new and experience the world of
work.
This activity will help everyone to create and build new ideas towards goals and future job
related to the course undertaken.
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Instructions:
1. Create a group with a total of 7 members.
2. Gather ideas from your members to create one great project.
3. Your innovation project must relate to your course or address to our current
situation/ problems.
4. It is a term used in a variety of contexts, including semantics, design, electronics,
and software programming.
5. You will present your innovation project to the class.

Rubrics

Criteria
Ideation 30%
Project selection 30%
Impact to the society 20%
Commercialization 20%
Total 100%

Activity 4: i-Witness
Instructions:
1. Cite a documentary that talks about environmental awareness.
2. List down what are the issues and the cause and effect in particular problem.
3. As a youth, how you will resolve the dilemma? Give examples.
4. Use Microsoft word (A4 size, Tahoma – 11 Font size.)
5. Indicate the picture and link of the video.
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TOPIC IV: UNDERSTANDING NUTRITION AND DIET

OBJECTIVES

a. Learn the components of healthy diet.

b. Differentiate what are dietary challenges for special groups.
c. Study the therapeutic diet; and
d. Create a healthy and productive garden

DISCUSSION PROPER

Healthy eating means eating a variety of foods that give you the nutrients you
need to maintain your health, feel good, and have energy. These nutrients
include protein, carbohydrates, fat, water, vitamins, and minerals.

Nutrition is important for everyone. When combined with being physically active and
maintaining a healthy weight, eating well is an excellent way to help your body stay strong
and healthy. If you have a history of breast cancer or are currently undergoing treatment,
eating well is especially important for you. What you eat can affect your immune system,
your mood, and your energy level.
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Importance of well-balanced diet:

A well-balanced diet helps with sustained weight control. Calorie requirements depend on
age, physical activity level, and weight goals. An appropriately balanced diet includes low-
calorie, nutrient-dense foods such as whole grains, lean protein, fruits and vegetables. Here
are the key benefits of consuming a well-balanced diet:

 Growth and Development

 Maintains weight
 Improved Energy levels
 Lowers Risk of Illness
 Decreases depression and anxiety
 Micronutrients-vitamins and minerals are important to boost immunity and
development.
 Protects you from non-communicable diseases such as obesity, diabetes,
cardiovascular disease, and some types of cancer. 

Components of Balanced Diet:

Essential nutrients for a healthy balanced diet

Nutrient % of daily Function Source

calories

Carbs 45–55% Energy Grains (refined & unrefined): wheat,

maize, corn, millet, oats, rice, flour,
pasta, noodles; potatoes; sweet
potatoes, yam. Fruit (sugar).

Protein 10–35% Tissue growth and Meat, fish, nuts, eggs, soya, beans and
maintenance pulses.

Fat 20–35% Energy, energy storage, Nuts, seeds, plant oils, dairy products
from fat hormone production (milk, cheese).

Fiber Included Regulates blood sugar Peas, beans, vegetables, fruit, oats,
in carbs. levels, bowel function whole grains, brown rice, nuts, seeds.
and bowel health.
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Vitamins & trace Metabolism regulation, Specific to each vitamin/mineral. A range

minerals aiding cell growth, other of vegetables, lean meat, nuts and seeds
biochemical functions will cover most people’s needs.

Water 0 Maintaining hydration Drinking water, other beverages. About

20% of water intake comes from food.

1. Carbohydrates
A vital source of energy, carbohydrates comprise about 60% of an individual’s diet.
Most of your energy needs are met from carbohydrates.  Choose wisely from
complex carbohydrate sources such as whole grains-wheat, millets, brown rice etc.
2. Protein
Protein is needed to assist your body to repair cells and make new ones. It is also
essential for growth and development during the various stages of life. About 25% of
daily calories should come from protein found in pulses like- moong dal, urad dhal
and legumes like-kidney beans (rajma), black-eyed beans (lobia), and chickpeas
(channa). Milk and milk products like -paneer, curd, and yoghurt are also a great
source of protein. For the non-vegetarians, good sources include eggs, fish and lean
meat.
3. Fats
Fats contribute to about 15% of daily caloric needs and are a major energy source.
They are also vital for storing and providing vitamins and synthesize hormones.
Some of the good sources of fats for one’s daily diet can come from polyunsaturated
fats such as flax seeds, sunflower seed etc., monounsaturated fats such as olive oil,
sesame oil etc., and saturated fats such as butter, and ghee – however, remember
to use these in moderation.
4. Vitamins and Minerals
Micronutrients - vitamins and minerals support metabolism, nerve and muscle
function, bone maintenance and cell production. Fruits and vegetables are the major
sources of vitamins and minerals including potassium, iron, folate, vitamin A and
vitamin C.
5. Water
Life without water is unimaginable. A major nutritional component that helps
regulate body temperature, lubricate your joints and protects your major organs, and
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tissues. Water also aids to transport oxygen throughout your body. Make sure that
you drink at least 8 glasses of water every day.

A healthy diet should include a varied selection of foods. But some types of food are better
for us (“5-a-day” for fruit and vegetables) than others (cakes, biscuits etc).

Eat more, eat less…

Food types Comments

Eat more Raw and cooked vegetables & fruit (“5-a-day”), Linked to many aspects of
nuts, seeds, beans & pulses, whole grain better health including
cereals/bread, lean white meat (chicken without reducing LDL.
skin), fish (especially oily)

Eat in Lean cuts of beef, lamb, pork, shellfish, dairy These foods can all be an
moderation products (low fat), unsaturated fats (olive oil, important part of your diet.
vegetable oil). Dried fruit, jams. Sucrose, honey,
fructose, chocolate.

Eat less and Saturated fat (butter, margarine, lard, cheese, These foods are not good
in limited cream, high fat milk), trans fat, salt (less than 5g for your health. Some
amounts daily). Processed meats/fatty cuts of meat guidelines include specific
(sausages, salami, bacon, ribs etc.). Processed recommendations.
meals (high in fat, sugar and salt). Pastries,
muffins, pies, cakes, sweets, etc. Alcohol is high
is sugar and calories and is only recommended in
moderation.

Eating a wide range of different foods will give your body the nutrients and micronutrients
that it needs.

Diet and weight

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In general, if we eat fewer calories than our body needs for energy, we will lose weight. If
we eat more than we need we put on weight.

But this is not the whole story. We all have an individual balance depending on how our
body signals to itself to process food. Some people burn more energy and in different ways,
and this explains some of the diversity in how we all look.

Calories and lifestyle

The average number of calories you need each day can vary. It is influenced by many
factors including sex, age, metabolism, physical activity, growth and pregnancy.

Body height, weight and size, genetics, hormone levels and any illness can affect how much
energy we need.

Differences within nutrients

There are healthy and less healthy dietary sources of nutrients, especially for carbohydrates
(carbs) and fats. These are explained in below and in Table.

Carbs: simple vs complex

Guidelines recommend that carbohydrates (“carbs”) form the basis of most diets, making up
half of total energy (calorie) intake. This food group can be separated into complex (good)
and simple (bad) carbs.

Complex carbs (wholewheat flour and pasta, and brown rice) contain larger chains of sugar
molecules. These take longer to digest than processed grains. This makes you feel full for
longer, helping to control your appetite.

Complex carbs provide energy and are key sources of fiber, B vitamins and minerals.

Refined complex carbs (white flour, pasta and rice) are digested more quickly by the body.
This makes them a faster source of energy. However, these types of carbs do not offer as
many additional nutrients. This is why whole-wheat and brown carbs help improve the
overall quality of your diet.

Simple carbs are the sugars. These can be natural (e.g., fructose found in fruit) or refined
(e.g., sucrose or glucose in soft drinks, sweets and biscuits).

Another key carb-related term is the Glycaemia Index (GI). This relates to how quickly the
sugar is released into the blood stream.

Low GI foods release sugar slowly. This gives a prolonged supply of energy to the body.
Higher GI foods give shorter bursts of energy.
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Many factors affect the GI of a carbohydrate including whether the carb is simple or
complex, how the food is cooked and also what it is eaten with.

Fruit and vegetables are carbohydrate foods. They include a wide range of vitamins and
minerals as well as soluble fiber. Aiming for five portions of fruit and vegetables a day is
good for your heath.

Fruit juice is counted as one of your 5-a-day, but if you are watching your weight, it is
better to eat whole fruit which takes longer to digest and keeps you feeling full for longer.

Fat: saturated and unsaturated

Dietary fat is important for making healthy cells. It produces hormones and other signaling
molecules and is a source of energy and energy storage.

Two categories of dietary fat are saturated and unsaturated. They have the same amount of
calories but different effects on your health. We need to aim for a good balance between
the different dietary fats to optimize our health and reduce health risks.

Saturated fats are generally solid at room temperature and these are the fats that will have
a negative impact on our health. They are the naturally occurring ‘bad fats’ and are found
in butter, hard cheeses, fatty meat and meat products, cream, lard, suet and some plant oils
including coconut oil and palm oil.

Unsaturated fats include the polyunsaturated, monounsaturated and Omega 3 fats. These
will have a positive impact on our health. Monounsaturated and polyunsaturated fats are
found in oils such as olive, rapeseed and sunflower.

Omega-3 and omega-6 are known as essential fatty acids (EFA’s) because the body can only
get these from diet. They are found in oily fish such as sardines, salmon and mackerel.

Trans fats are a form of unsaturated fat that rarely exists in natural food but are associated
with partially hydrogenated vegetable oils. They are often added to processed foods such as
cakes and biscuits and so these should be eaten less often and in small amounts.

Trans fats as cooking oils have been banned in some regions because of their impact on
cardiovascular health.

Table 12: Types of fat and their impact on your health

Food types Comments

Saturated Generally solid at room Less healthy. Linked to high LDL and an increase
temperature. Animal fat in heart disease. Diets high in saturated fat are
from meat and dairy (butter, linked to raising levels of LDL; this can be a risk
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cheese, cream). Some plant factor for heart disease.  Saturated fat should not
oils including coconut oil and be excluded from the diet however, just
palm oil. consumed in smaller amounts (7-10% of fat
intake). A range of fats is needed for healthy
functioning of the body.

Unsaturate Vegetable oils like olive, Improve insulin sensitivity, LDL and TG compared
d sunflower, and to saturated fats. Replacing saturated fats by
rapeseed/canola oil. Nuts, unsaturated fats and carbs reduces the risk of
avocados. Omega-3 (from heart disease.
oily fish or supplements) and
omega-6.

Trans fats Trans fats are included in Trans fats increase bad cholesterol, reduce good
processed foods. As a cholesterol and are bad for your health,
processed cooking oil, it was especially “partially hydrogenated trans fats”.
widely used by fast food They are banned in some countries and US
outlets for frying. states for being used as cooking oils.

Diet and cholesterol

Cholesterol is a compound that is similar to fat. It is needed by the body to form the outside
barrier of cells (membrane). It can be made both by the body and consumed through
sources in the diet. Absorption of dietary cholesterol is complicated. Other factors such as
genetics can affect the overall level of cholesterol circulating in the blood.

High levels of cholesterol in the blood are associated with damaging arteries and heart
disease.

Specifically, having high levels of low-density lipoprotein cholesterol (LDL) and low levels of
high-density lipoprotein cholesterol (HDL) in the blood increase the risk of heart disease.

Changes in diet can make a difference though. Choosing foods with more unsaturated fats
compared to saturated fats can increase levels of HDL (good cholesterol) and lower levels of
LDL (bad cholesterol).

Diet and triglycerides

Similar to cholesterol, triglycerides are fat molecules that help in metabolism and moving
other fats around the body.

Like cholesterol, high levels of triglycerides in the blood have been linked to heart disease.

Dietary fiber: soluble and insoluble

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Dietary fiber is classed as either soluble or insoluble. A mixture of both soluble and insoluble
fiber is needed for good health.

Soluble fiber changes how other nutrients are absorbed in the digestive system. Insoluble
fiber is not metabolized and absorbs water itself.

Soluble fiber regulates blood sugar levels and balances intestinal pH levels.

Insoluble fiber helps with digestion and elimination by speeding up the passage of food in
the digestive system.

Dietary fiber typically contains a proportion of the carbohydrate cellulose, which cannot be
digested by humans as we lack the enzyme to break it down.

Vitamins and minerals

Vitamins are chemical compounds and minerals are chemical elements that the body needs
in small quantities. They are used by the body for a wide range of functions and very low
levels (deficiency) are related to some health complications.

Unless you have a low level of a particular mineral or vitamin, there is unlikely to be a
benefit from taking a supplement.

Protein

Protein is a source of energy. It is essential in maintaining the function of all cells in the
body.

Protein is made up by complex combinations of 22 amino acids. Ten of these amino acids
can only be obtained by diet.

Although protein is an essential part of your diet, this is also only needed in moderation.

Salt

High intake of salt and high salt-containing foods increases the risk of high blood pressure.
This increases risk of heart disease.

Most salt in the UK diet comes from processed foods such as pastries, bread, convenience
and savory snacks. Tinned foods can also be high in salt so if in doubt check the label.

Recommended intake of salt varies depending on your age, health and other factors. UK
guidelines recommend no more than 6 grams a day for adults, which is the equivalent to 2.4
g of sodium.

To convert sodium to salt multiply by 2.5. US guidelines are 5 g/day while recognizing that
actual average intake is often twice this high.
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Ways of cooking

The way that we cook and prepare food is important. Certain cooking methods are also
better at retaining the nutrients within food.

Cooking techniques such as roasting and frying can be less healthy if a large amount of fat
(oil or butter) is added during the cooking.

However, you can fry and roast using small amounts of healthier fats such as olive and
rapeseed oil.

Grilling and steaming are widely considered to be healthier cooking techniques in most
cases.

Therapeutic diet

A therapeutic diet is a meal plan that controls the intake of certain foods or
nutrients. It is part of the treatment of a medical condition and are normally
prescribed by a physician and planned by a dietician. A therapeutic diet is usually a
modification of a regular diet. In therapeutics diets, modifications are done in
nutrients, texture and food allergies or food intolerances.

Therapeutic diets are formulated by doctors or dietitians. Some examples of

common therapeutic diets are gluten-free diet, clear liquid diets, full liquid diets, no
concentrated sweet diet, diabetic (calorie controlled) diet, renal diet, low fat diet,
high fiber diet, no added salts diet etc. Diabetic diet is one of the most common
therapeutic diets which involve limiting high sugar foods to help blood sugar levels.

A therapeutic diet of a person may change over time based on the person’s response
and improvements in health condition. Depending on a person health condition, the
therapeutic diet may be temporary or sometimes the therapeutic diet becomes the
permanent change to lead a healthy life.
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ACTIVITIES

ACTIVITY 1: PLANTING HERBS OR VEGETABLES

Gardening is a healthy and fun activity. Also, it develops self-confidence by spending time in
garden tending plants and growing your own food.

Instructions:

1. Find area that you can plant your seedling or seedless;

2. Observe your fruits or vegetables. Video yourself every time you are doing the
activity add pictures also;
3. Show the improvement of your crops, quality and can be served at the table;
4. After 1 month, compile all your documentations in one video;
5. Minimum of 10 minutes and maximum of 15 minutes.
6. Your output/ performance will be based from the criteria

Criteria:
Crops - 25% Plot has a variety of crops.

Crops look well grown and healthy.

Crops grouped to allow rotation.

Maintenance - 30% Plot is free of established/ seedling weeds.

Plot is generally well-maintained and tidy.

Design/ Creativity – 30% Most of the plot is productive.

Permanent fruit or vegetables well placed and

grown; Garden design.
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Videos, pictures, date planted are organized,

creative visual and authenticity.

Other Features – 15% The plants bear fruits or have production.

Lucrative

ACTIVITY 2: SALTY POTATO EXPERIMENT

 Fill two small bowls with water and mix salt into one of the bowls. Label both bowls
so you know which one has the salty water.
 Cut a potato in half and place each half into a bowl with the cut side down.
 Leave for about 30 minutes and watch what happens – the salt water draws water
out of the potato, causing it to shrivel.
 Explain why that just like the potato loses water when put in a salty solution.
 Video yourself while doing the activity.

ACTIVITY 3: HAPPY HEALTHY EATING

Research suggests that “healthy” food choices such as eating fruits and vegetables have not
only physical but also mental health benefits and might be a long-term investment in future
well-being -Deborah R. Wahl, Karoline Villinger, Laura M. König, Katrin Ziesemer, Harald T.
Schupp, Britta Renner.

Instructions:

1. In one week, record your meal and snacks (Morning, Afternoon and Evening) add
pictures.
2. Each day, list down your foods and give the benefits.
3. Use Microsoft word (Tahoma, size:12) in this activity.
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TOPIC 5: MAINTAINING WEIGHT

OBJECTIVES

a. Explain the concept of weight management.

b. Recognize the causes of obesity.
c. Differentiate the two types of eating disorders.
d. Plan weight management techniques; and
e. Complete 150 minutes workout in 1 week.

DISCUSSION PROPER

Maintaining a healthy weight is important for overall health and well-being.

As you grow older, if you continue eating the same types and amounts of
food but do not become more active, you will probably gain weight. That’s
because your metabolism (how your body gets energy from food) can slow
with age, and your body composition (amount of fat and muscle) may be
different from when you were younger.

The energy your body gets from the nutrients in the food you eat is measured as calories.
As a rule of thumb, the more calories you eat, the more active you have to be to maintain
your weight. Likewise, the reverse is also true—the more active you are, the more calories
you need. As you age, your body might need less food for energy, but it still needs the
same amount of nutrients.
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How Can I Keep a Healthy Weight?

Many things can affect your weight,

including genetics, age, gender, lifestyle,
family habits and culture, sleep, and even
where you live and work. Some of these
factors can make it hard to lose weight or
keep weight off.

But being active and choosing healthy

foods has health benefits for everyone no
matter your age or weight. It’s important
to choose nutrient-dense foods and be
active at least 150 minutes per week. As a
rule of thumb:

 To keep your weight the same, you

need to burn the same number of
calories as you eat and drink.
 To lose weight, burn more calories than you eat and drink.

 To gain weight, burn fewer calories than you eat and drink.

Tips for Maintaining a Healthy Weight

 Limit portion size to control calorie intake.

 Add healthy snacks during the day if you want to gain weight.
 Be as physically active as you can be.
 Talk to your doctor about your weight if you think that you weigh too much or too
little.
What Should I Eat to Maintain a Healthy Weight?
Choose foods that have a lot of nutrients but not a lot of calories. NIA has information to
help you make healthy food choices and shop for food that’s good for you.

How Much Physical Activity Do I Need?

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Aim for at least 150 minutes of moderate-intensity aerobic activity each week. You don’t
have to do that all at once—break it up over the whole week, however you like. If you can’t
do this much activity right away, try to be as physically active as you can. Doing something
is better than doing nothing at all.

The benefits of exercise aren’t just about weight. Regular exercise can make it easier for
you to do daily activities, participate in outings, drive, keep up with grandchildren, avoid
falls, and stay independent.

Tip: Physical Activity

Most older people can be moderately active. But you might want to talk to your doctor if you
aren’t used to energetic activity and you want to start a vigorous exercise program or
significantly increase your physical activity. You should also check with your doctor if you
have health concerns like the following:

 Dizziness
 Shortness of breath
 Chest pain or pressure
 An irregular heartbeat
 Blood clots
 Joint swelling
 A hernia
 Recent hip or back surgery
Your doctor might have some safety tips or suggest certain types of exercise for you.

You don’t have to spend a lot of money joining a gym or hiring a personal trainer. Think
about the kinds of physical activities that you enjoy—for example, walking, running,
bicycling, gardening, housecleaning, swimming, or dancing. Try to make time to do what
you enjoy on most days of the week. And then increase how long you do it, or add another
fun activity.

Obesity is greatly elevated body weight, above the desirable level, to an extent which is
associated with serious increased risk to health. Average energy requirements for males and
females at different ages. Table 3 shows energy expended during different activities for a
70 kg person.
Table 3 Energy expenditure per hour during different activities for a 70 kg person.

Form of activity Energy expended/kcal h−1

lying still, awake 77

sitting at rest 100

typing rapidly 140

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dressing or undressing 150

walking on level at 4.8 km h−1 200

jogging at 9 km h−1 570

Our diet and our lifestyle are the main influences on our weight; although there is an
additional genetic influence. A simple calculation called the body mass index
(BMI) indicates whether an adult is a healthy weight for their height. To calculate your
BMI, divide your weight (in kg) by your height (in meters) squared.

There is not one perfect weight for every height but a range that allows for people's build.
However, the BMI formula is not suitable for pregnant women, children and some medical
conditions. Even with these caveats the BMI is not infallible but it can be a useful guide
(Table 4).

Table 4 Body mass indexes and the associated classifications.

Body mass index Classification

less than 18.5 underweight

18.5–25 desirable or healthy range

25–30 overweight

30–35 obese (Class I)

35–40 obese (Class II)

over 40 morbidly or severely obese (Class III)

Both overweight and obesity classifications are associated with increased incidence of
serious conditions such as high blood pressure (hypertension), cardiovascular disease and
type 2 diabetes, as well as conditions that are not life-threatening, but which do affect well-
being, such as varicose veins and arthritis. On the gloomy side, both underweight and
overweight individuals have an increased risk of premature death.

Inadequate intake
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In the developed world inadequate intake of food, at least in terms of energy, is not
common. Nevertheless, in many parts of the world starvation is a huge issue, and it is
estimated that tens of millions of people face starvation, and well over 5 million, mainly
children, die each year from inadequate nutrient intake. Importantly, lack of particular
nutrients impairs our ability to carry out many functions.

Thus, people who are starving, or even those who are apparently eating sufficient quantities
of food but do not eat a balanced diet, may be susceptible to a variety of illnesses. It is no
coincidence that huge increases in the incidence of diseases such as HIV–AIDS and
tuberculosis are seen in countries where food is not plentiful, and many starving children are
killed by relatively minor ailments that their better-fed counterparts can withstand.
Illness itself can be a cause of inadequate food intake. We all know that illness is often
accompanied by a loss of appetite, and if this condition persists, malnutrition can ensue.
Alack of appetite is called anorexia, and, ironically, it can also be caused by medical
treatment, and by conditions such as depression, particularly in the elderly. In the
UK, anorexia nervosa is sometimes seen. Anorexia nervosa is a condition manifested by
an extreme aversion to food. It might be accompanied by bulimia nervosa, a condition in
which the individual binges and then gets rid of the excess food by means of vomiting or
laxatives. The disorder usually affects females in the period from their teens until their 30s;
only some 5% of anorexic individuals are male.
Psychological hypotheses about the causation of anorexia nervosa fall into three broad
categories:
 Emotional. Theorists have proposed that some adolescent girl’s past puberty
are trying to regain their childhood body form; anorexic women fail to start to
menstruate or cease menstruation with onset of the disorder. Depression and
anxiety are common amongst people with anorexia nervosa.
 Familial. Families can put too much pressure on children to succeed or may be
over protective. Sometimes, the only way an individual can feel ‘in charge’ of
their life is to control their own diet, and this may be manifested by a refusal
(overt or tacit) to eat adequate nutrients.
 Cultural. Many people have a distorted view of how they should look. People
who have anorexia nervosa may compare themselves with what they see as
being society's ideal form. Slim young women are used as models in the media
and young girls try to emulate them. It is eminently clear that people with
anorexia nervosa have a distorted psychological image of their own body.
Ironically, it is believed to be the case that many fashion models are suffering
from inadequate food intake and that there is a price to be paid for their
extremely thin appearance.

Types of Eating Disorders

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Anorexia Nervosa
A serious, potentially life-threatening eating disorder characterized by self-starvation and
excessive weight loss.

Symptoms

 Food restriction leading to significantly low body weight in the context of age, sex,
development, and physical health
 Intense fear of weight gain or becoming fat
 Persistent behavior interfering with weight gain despite low weight, such as fasting
or excessive exercise
 Disturbed experience of one’s body weight or shape, influenced by self-evaluation or
persistent lack of recognizing the seriousness of current low body weight
 Restricting behavior or binge eating and purging behaviors

Medical Complications and Associated Features

 Signs of depression, such as depressed mood, social withdrawal, irritability,

insomnia, and diminished interest in sex
 Obsessive-compulsive features, both related and unrelated to food

 Elevated suicide risk

 Impaired cognitive functioning

 Compromised height and stature
 Low body weight
 Delayed puberty, lack of development
 Hormonal imbalance
 Amenorrhea (menstrual irregularity)
 Gastrointestinal complications such as stomach aches, bloating, constipation, and
acid reflux
 Vital sign disturbances, such as dangerously low blood pressure
 Loss of and/or weakened heart muscle
 Heart palpitations and chest pain
 Bradycardia (abnormally slow heart rate) or tachycardia (abnormally elevated heart
rate)
 Heart failure
 Edema

Bulimia Nervosa
A serious, potentially life-threatening eating disorder characterized by a cycle of binge eating
followed by compensatory behaviors, such as self-induced vomiting, designed to undo or
compensate for the effects of the binge eating.
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Symptoms

 Regular binge eating behavior, or intake of large amounts of food accompanied by a

sense of loss of control over eating behavior
 Regular purging behavior, or recurrent use of inappropriate compensatory behaviors
to prevent weight gain, such as self-induced vomiting, misuse of laxatives, diuretics,
or other medications, fasting, or excessive exercise
 Cycles of binge eating and purging occurring at least once a week
 Disturbed experience of one’s body weight or shape, potentially influenced by self-
evaluation
 May be in normal weight or overweight range for BMI

Medical Complications and Associated Features

 Elevated suicide risk
 Impaired cognitive function
 Cycles of binge eating and purging occurring at least once a week
 Diminished gag reflex and difficulty swallowing
 Esophageal tears
 Gastrointestinal complications such as constipation, loss of bowel function, GI
bleeding, acid reflux, gastric rupture, and rectal prolapse
 Amenorrhea (menstrual irregularity)
 Infertility
 Premature and/or low-weight births
 Dental complications such as cavities, extreme tooth sensitivity and enamel loss, and
bleeding gums
 Callused or scarred fingers
 Ophthalmologic complications such as ruptured blood vessels or retinal detachment
 Chronic dehydration and electrolyte imbalance
 Pancreatitis
 Cardiac arrhythmias (abnormal heart rate)

Binge Eating Disorder (BED)

A serious eating disorder characterized by recurrent binge eating without the use of
inappropriate compensatory weight control behaviors.

Symptoms

 Regular binge eating behavior, or intake of large amounts of food accompanied by a

sense of loss of control over eating behavior
 Binge eating episodes associated with eating much more rapidly than usual, eating
until feeling uncomfortably full, eating large amounts of food when not feeling
physically hungry, eating alone because of feeling embarrassed by how much one is
eating, or feeling disgusted with oneself, depressed, or very guilty after an episode
 Marked distress regarding binge eating behaviors
 Episodes occurring regularly, around once a week
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 Binge eating not associated with recurrent use of inappropriate compensatory

behavior such as those presented in bulimia nervosa

Medical Complications and Associated Features

 Impaired health-related quality of life and life satisfaction

 Weight gain or obesity
 High blood pressure
 High cholesterol levels
 Heart disease
 Type II diabetes mellitus
 Gallbladder disease

Avoidant/Restrictive Food Intake Disorder (ARFID)

A serious eating disorder characterized by eating and feeding disturbances resulting in
significant weight loss and other medical complications.

Symptoms

 Eating or feeding disturbance, such as an apparent lack of interest in eating or food,

avoiding food based on its sensory characteristics, or concern about aversive
consequences of eating, not better explained by lack of available food or an
associated culturally sanctioned practice
 Persistent failure to meet appropriate nutritional and energy needs
 Significant weight loss, significant nutritional deficiency, dependence on enteral
feeding or oral supplements, and/or marked interference with psychosocial
functioning
 Lack of disturbed perception and experience of one’s own body weight or shape
 Behavior described as restrictive, selective, choosy, or perseverant eating
 Presence of a conditioned negative response associated with food intake such as
choking or repeated vomiting

Medical Complications and Associated Features

 Weight loss or faltering growth

 Generalized emotional difficulties, sometimes referred to as “food avoidance
emotional disorder”
 Mirroring of medical complications and associated features of anorexia nervosa

Other Specified Feeding or Eating Disorder (OSFED)

The majority of those with eating disorders do not fall within the guidelines for anorexia,
bulimia and binge eating disorder and are classified as OSFED. To be diagnosed as having
OSFED a person must present with a feeding or eating behaviors that cause clinically
 34 | P a g e

significant distress and impairment in areas of functioning, but do not meet the full criteria
for any of the other feeding and eating disorders.

A diagnosis might then be allocated that specifies a specific reason why the presentation
does not meet the specifics of another disorder (e.g. Bulimia Nervosa- low frequency). The
following are further examples for OSFED:

 Atypical Anorexia Nervosa: All criteria are met, except despite significant weight loss,
the individual’s weight is within or above the normal range.
 Binge Eating Disorder (of low frequency and/or limited duration): All of the criteria
for BED are met, except at a lower frequency and/or for less than three months.
 Bulimia Nervosa (of low frequency and/or limited duration): All of the criteria for
Bulimia Nervosa are met, except that the binge eating and inappropriate
compensatory behavior occurs at a lower frequency and/or for less than three
months.
 Purging Disorder: Recurrent purging behavior to influence weight or shape in the
absence of binge eating
 Night Eating Syndrome: Recurrent episodes of night eating. Eating after awakening
from sleep, or by excessive food consumption after the evening meal. There is an
awareness and recall of the eating. The behavior is not better explained by
environmental influences or social norms. The behavior causes significant
distress/impairment, and is not better explained by another mental health disorder
(e.g. BED).

Medical Complications and Associated Features

 Weight loss or faltering growth

 Generalized emotional difficulties, sometimes referred to as “food avoidance
emotional disorder”
 Mirroring of medical complications and associated features of anorexia nervosa

Unspecified Feeding or eating disorder (UFED)

Unspecified feeding or eating disorder (UFED) applies to presentations in which

symptoms characteristic of a feeding and eating disorder that cause clinically significant
distress or impairment in social, occupational, or other important areas of functions
predominate but do not meet the full criteria for any of the disorders in the feeding and
eating disorders diagnostic class.
The unspecified feeding and eating disorder category is used in situations in which the
clinician chooses not to specify the reason that the criteria are not met for a specific feeding
and eating disorder, and includes presentation in which there is insufficient information to
make a more specific diagnosis (e.g., in emergency room settings).
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ACTIVITIES

ACTIVITY 1: WHAT IS IT FOR YOU?

In this activity you are prior knowledge about lifestyle and weight management will be
assessed.

Procedure:

1. Form a group consists of 6 members.

2. Using a concept map, indicate words associated with “lifestyle” inside the
circles. You may add more circles if necessary. Use MS word.
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3. Focus on the following:

 Describe the words given
 What were the words commonly given by the group? Why do you
think these words given?
 What words mentioned only once? Are these words important?
4. Define lifestyle based on the words given by each member.
5. Choose one representative to do the presentation for 3 minutes.

LIFESTYLE

ACTIVITY 2: DO IT NOW!
To achieve and maintain a healthy weight, particularly after you have lost a large amount of
weight, you may need to do 60 minutes or more of moderate-intensity physical activity each
day or work your way up to 150 minutes of moderate-intensity aerobic activity.

Instructions:

1. Get your BMI on the first day of activity.

2. Divide your 150 minutes workout into 5 days.
3. Record your performance from day 1 to day 5.
4. Indicate the type of your exercise, duration and observations. (Show
evidence in doing exercises)
5. On the last day, record again your BMI.
6. Use MS Word for this activity.

ASSESSMENT TASK 1
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Multiple choice. Read the following question and choose the correct answer.

1. Social skills include all of the following except.

A. Showing basic politeness
B. Smile when you greet and talk with others
C. Disrespect rights of others
D. Show appreciation for and praise what others do.
2. What does a supportive and well-functioning family look like?
A. C.

B. D.

3. Which of these situations is most likely to cause workplace stress?

A. Regular rest breaks
B. Having too much responsibility
C. A strong management structures
D. A short morning commutes
4. If an employee is being bullied or harassed, what should you do?
A. Ignore the problem until it goes away
B. Ensure they have someone to talk to in confidence
C. Arrange for a therapy session
D. Wait for the employee to talk to you
5. Which of the following would encourage a healthy lifestyle?
A. Free snacks throughout the day
B. Extended working hours
C. Healthcare benefits
D. A cycle-to-work scheme
6. What is a hazard in the use of extension cables and multiple sockets?
A. Overloading of the cable, this can lead to a fire.
B. Leakage currents with the attendant danger of electrocution.
C. Short-circuit when too many power cables and electrical plugs are used
D. None of these
7. Which of the following is not influenced by human activities?
A. Destruction of mangroves and wetlands
B. Depletion of ground water
C. Increased extinction rate of species
D. None of the above
8. A species is defined as endangered when it
A. Suffers from damage to its habitat.
 38 | P a g e

B. Suffers from disease or predation.

C. When there are hazards to the continued life of the species
D. All of the above
9. If I have just started working, the first thing I should do is
A. Build up an emergency fund account
B. Start a savings account.
C. Shop for office clothes.
D. Set aside money for my dream vacation
10. If each of the following persons had the same amount of take-home pay, who would
need the greatest amount of life insurance?
A. A young single woman with two young children.
B. A young single woman without children
C. An elderly retired man, with a wife who is also retired.
D. A young married man without children
11. Define the term “balanced diet”.
A. A diet containing some nutrients in the correct proportions
B. A diet containing most nutrients in the correct proportions.
C. A diet containing none nutrients in the correct proportions
D. A diet containing all nutrients in the correct proportions.
12. Not eating too much or too little means we are eating in ______________.
A. Moderation
B. Sufficiently
C. Balanced
D. Variety
13. ________________ are examples of high nutrient food
A. Fruits and vegetables
B. Chocolate and Ice cream
C. Milk and cheese
D. Pancake and maple syrup
14. Which nutrient provides the most amount of energy per gram?
A. Carbohydrate
B. Fats
C. Protein
D. Vitamin
15. When energy intake decreases and energy expenditure increases, body weight
__________.
A. Remains the same
B. Goes up
C. Goes down
D. Is unstable
16. ___________ increases the risk of diet related diseases.
A. High blood pressure
B. Coronary heart disease
C. Diabetes
D. Obesity
17. Your body need all of the following to make energy except…
 39 | P a g e

A. Fats
B. Proteins
C. Chocolate
D. Carbohydrates
18. Chicken, fish and meat contain which nutrient?
A. Protein
B. Carbohydrate
C. Fats
D. Minerals
19. We can have a balance diet if we ___________.
A. Eat all the nutrients
B. Eat some of the nutrients
C. Eat a variety of foods
D. Eat all the nutrients in correct proportion
20. My healthy plate is a visual tool for planning meals, identify which is not a guideline
of my healthy plate
A. Half the plate is filled with fruits and vegetables
B. Half the plate is filled with rice
C. One quarter plate is filled with meat and others
D. Use healthier oils

ASSESSMENT TASK 2

1. Using the checklist, put a check mark (√) on the practices that show
healthy weight management and a cross mar (x) on the unhealthy
ones. Explain your answers briefly. Do this in your activity notebook.
2. Concentrate on the following:
 What practices do you consider healthy or unhealthy?
 Why are these practices considered healthy or unhealthy?

Healthy or Unhealthy

Practices Healthy Unhealth Reason/s

y
1. Eating fruits daily
2. Eating in moderation
3. Skipping meals on a regular
basis
4. Consuming sweets
uncontrollably
5. Substituting water for rice
6. Eating meat products
moderately
7. Choosing to eat home-
cooked meals rather than
 40 | P a g e

buying fast food items

8. Leaving out vegetables when
eating sinigang
9. Minimizing intake of deep-
fried food
10. Drinking beverages, like soft
drinks, as the first option

 Social wellness refers to the relationships we have and how we interact with others.
Our relationships can offer support during difficult times. Social wellness involves
building healthy, nurturing, and supportive relationships as well as fostering a
genuine connection with those around you.
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 Occupational wellness is the ability to achieve a balance between work and leisure in

a way that promotes health, a sense of personal satisfaction and is (for most people)
financially rewarding.
 Financial wellness (or financial wellbeing) refers to a person's overall financial health
and the absence of money-related stress. It's the result of successful expense
management. Financial wellness is an important part of overall employee wellbeing
which consists of physical, mental, and financial wellness.
 Environmental awareness means being aware of the natural environment and
making choices that benefit the earth, rather than hurt it. Some of the ways to
practice environmental awareness include: using safe and non-toxic building
supplies, conserving energy and water, recycling, activism, and others.
 A balanced diet is a diet that contains differing kinds of foods in certain quantities
and proportions so that the requirement for calories, proteins, minerals, vitamins and
alternative nutrients is adequate and a small provision is reserved for additional
nutrients to endure the short length of leanness.
 Weight management is the process of adopting long-term lifestyle modification to
maintain a healthy body weight on the basis of a person's age, sex and height.
Methods of weight management include eating a healthy diet and increasing physical
activity levels.
 Obesity is a complex disease involving an excessive amount of body fat. Obesity isn't
just a cosmetic concern. It's a medical problem that increases the risk of other
diseases and health problems, such as heart disease, diabetes, high blood pressure
and certain cancers.

 Health and Wellness Science (GE ELEC 1)

Dr. Drolly P. Claravall
 Health and fitness (A guide to a Healthy Lifestyle)
Laura E. Bounds, M.S.
Dottiedee Agnor, M.S.
Gayden S. Darnell, M.S.
Emma S. Gibbons, Ph.D.
 42 | P a g e

Texas A&M University

 https://www.unomaha.edu/student-life/presidents-wellness-committee/social-
wellness.php

 https://cardifflabs.com/blogs/news/10-tips-for-how-to-improve-social-health-wellness
 https://www.health.harvard.edu/mental-health/can-relationships-boost-longevity-
and-well-being
 https://www.conehealth.com/services/behavioral-health/8-ways-to-better-social-
wellness/
 https://advantagecaredtc.org/social-wellness/
 https://spokane.wsu.edu/wellness/occupational-wellness/
 https://www.unh.edu/health/occupational-wellness
 https://www.pachamama.org/environmental-awareness
 https://www.corporatewellnessmagazine.com/article/what-is-financial-wellness
 https://www.opploans.com/oppu/articles/what-is-financial-wellness/
 https://medlineplus.gov/ency/patientinstructions/000385.htm