JUNIOR HIGH SCHOOL DEPARTMENT

MODULE 2
NUTRITION
Introduction

Nutrition refers to the intake of food in relation to the body’s dietary needs. Good nutrition
depends on the combination of having the required different nutrients we should take daily.
Excess or deficient intake of same nutrient may lead to illness.
Good nutrition is important in maintaining a healthy lifestyle. A balanced diet can health
one to reach and maintain a healthy weight, reduce the risk of chronic diseases like heart disease
and cancer, and promote overall health.
In this module, the students shall learn about nutritional guidelines, teenage problems related to
nutrition, and ways on how to develop decision-making skills when choosing the kinds of food
to eat.
Content Competencies
At the end of the module, you are expected to:

• identify the right foods during adolescence.

• follow the appropriate nutritional guidelines for adolescents for healthful eating 
describe the characteristics, signs and symptoms of malnutrition and micronutrient
deficiencies.

• discuss ways of preventing and controlling malnutrition and micronutrient deficiencies

• discuss ways of preventing and controlling eating disorders
• apply decision -making and critical thinking skills to prevent nutritional problems of
adolescents.

Performance Competency
At the end of this module, you are expected to make informed decisions in the choice of
food to eat during adolescence.

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Topics
To attain the intended learning competencies of this module, the topics that will be
covered are the following:
Topic 1: Nutritional Needs of Adolescents and Nutritional Guidelines
Topic 2: Nutritional Problems of Adolescents
Topic 3: Decision-making Skills
Exercise
To be able to accomplish the output of this module, the following exercises should be evaluated.
Exercise 1: Be Healthy!

Output
At the end of the module, you students are expected to explain on how you manage the
concerns and challenges during your adolescence period.
Assessment Tool:
Rubric for Slogan Making
Criteria Expert Advanced Intermediate Beginner
(50 points) (30 points) (20 points) (10 points)
The slogan is The slogan is The slogan is The slogan is
exceptionally attractive in acceptably not attractive.
attractive in terms of attractive The slogan is
terms of neatness. Good though it may distractingly
CRAFTMANSHIP neatness. Well- construction and be a bit messy. messy.
constructed and not very messy.
not messy.
Slogan is Slogan is Slogan is The slogan
exceptionally creative and a creative and does not
creative. A lot of good amount of some thought reflect any
CREATIVITY thought and thought was put was put into. degree of
effort was used. into decorating creativity.
it.
Exceptional use Good use of new Average use No use of new
of new ideas and ideas and of new ideas ideas and
ORIGINALITY originality to Originality to and Originality to
create a slogan. create slogan. Originality to create slogan.
create slogan.

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TOPIC 1
NUTRITIONAL NEEDS OF ADOLESCENTS AND
NUTRITIONAL GUIDELINES

Boys and girls need the same amount of nutrients. These nutritional needs increase sharply
during adolescence. The physical changes during adolescence affect the body’s nutritional needs.
For boys, muscle mass increases and girls increase body fats. These needs are parallel to their
rate of growth. At the peak of their growth spurt, the nutritional requirements may be twice as
high as those of the remaining period of adolescence.
Teenagers also develop unusual eating habits. Very often, they eat many junk foods and they are
fond of eating in fast food restaurants.

Nutritional Needs of Adolescents A. CALORIES

A calorie is a unit of energy. In nutrition, calories refer to the energy people get from
the food and drink they consume, and the energy they use in physical activity. The body
demands more calories during early adolescence than any other time of life.
• Boys require an average of 2,800 calories per day.
• Girls require an average of 2,200 calories per day.

B. NUTRIENTS
The body’s energy source is found in nutrients such as protein, carbohydrates, and
fats.
• Protein- of the three nutrients, protein makes up 50% of our body weight, but
adolescents get twice as much protein they need.
The densest sources of protein include teenage favorites such as:
Chicken Eggs
Pork Cheese
Beef Tofu
Fish Soy products
• Carbohydrates- These nutrients are usually found in starches and sugar. They got
converted into the body’s main fuel- the simple sugar, glucose. Complex carbs

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provide sustained energy. In planning meals, we want to push complex-carbohydrate

foods and go easy on simple carbohydrates.
Complex carbs provide sustained energy; that's why you often see
marathon runners and other athletes downing big bowls of pasta before
competing. As a bonus, many starches deliver fiber and assorted nutrients too.
They are truly foods of substance: filling yet low in fat.

• Dietary Fat- Fat should make up 30% of the diet. Fat supplies energy and assist the
body in absorbing the fat-soluble vitamins like vitamins A, D, E, and K. However, fat
consumption must be moderated because too much fat can put one’s own health at
risk. For instance, a teenager who eats a lot of fatty foods is going to put on weight
even if he or she is active. Fatty foods cointain cholesterol, a waxy substance that can
clog an artery and eventually cause it to harden. Such condition might lead to heart
attack or stroke.
• Vitamins and Minerals- Adolescents diet should contain sufficient amounts of all
essential vitamins and minerals. However, adolescents tend to fall of their daily
quotas of calcium, iron, zinc, and vitamin D most often. In order to prevent and
control such deficiencies, proper nutrition must be given focus and utmost
importance.

NUTRITIONAL GUIDELINES FOR FILIPINO ADOLESCENTS

According to the Food and Nutrition Research Institue (FNRI), teenagers have a greater need for
certain nutrients because of rapid growth and development during teenage years. In order for
them to achieve full growth and improve their nutritional status, they have to follow the
nutritional guidelines given below.

A. Eat Variety of Foods Everyday

Nutrients and other healthful substances are contained in the food that you eat.
No single food can supply all nutrients in the amount that you need. For example,
vitamin C can be found in oranges, but not vitamin B12; while cheese provides
vitamin B12, but does not have vitamin C. In order to get all the nutrients needed by
our body, you have to follow the recommended number daily servings from each of
the five major food groups shown in the Food Pyramid guide.

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https://en.wikipedia.org/wiki/Food_pyramid_(nutrition)

B. Intake foods that are rich in protein,

Vitamin B, Iron, and zinc like fish,
lean meat, poultry or dried beans.

https://www.rzonefitness.com/2018/07/top-13-lean-protein-
foods-you-should-eat/

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C. Vary your fruits and vegetables.

These foods are rich in vitamins,
minerals and fiber which can help you
prevent heart disease.

https://www.betterhealth.vic.gov.au/health/healthyliving/fruit-and-vegetables

D. Eat food cooked with oil which prevents

chronic
energy deficiency. Olive oil is the healthiest for
your body.

http s://chriskresser.com/healthy -fats-what-you-need -to-know/

E. Consume dairy products such as milk, cheese, small fish and other dark green leafy
vegetables which are rich in calcium.
https://economictimes.indiatimes.com/magazines/panache/not-just-for-bones-calcium-
is-crucial-for-cardiac-functioning-too-heres-how-to-ensure-youre-neverdeficient/articleshow/
64272449.cms

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F. Use iodized salt in cooking. However, avoid consuming too much salty food to prevent
high blood pressure and chronic heart diseases.

https://www.financialexpress.com/lifestyle/health/iodine-deficiency-disorders-how -

a pinch-of-salt-can-save-a-million-lives/1529692/

G. Observe cleanliness before meals. It is

important to make sure that your food,
hands and eating utensils, are clean to
prevent germs, bacteria, and other
microorganisms enter your body.

https://www.hsph.harvard.edu/nutritionsource/2020/03/25/foodwellness-during-covid-19/ -
safety-nutrition-and-

H. Be Active! Have fun and play with friends which makes you sweat. It is good to have at
least 60 minutes of physical activity a day. Avoid smoking and drinking alcohol.

https://www.dreamstime.com/be-active-vector-illustration-healthy-lifestyle-differentphysical-activities-image137118135

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TOPIC 2
NUTRITIONAL PROBLEMS OF ADOLESCENTS

https://www.dreamstime.com/stock-illustration-bad-diet-fast-food-unhealthy-concepts-word-cloud-illustration-word-collage-concept-image43272011

Adolescents is a stage of growth characterized by various changes. These include changes

in nutritional needs. As adolescents grow, their nutritional needs vary and are affected by social
factors. When these needs are not met sufficiently, it may lead to certain nutritional problems.

Some of the common nutritional problems faced by adolescents are the following:

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Malnutrition

NUTRITIONAL
PROBLEMS OF
ADOLESCENTS

Eating Nutrient
Disorders Deficiencies

1. MALNUTRITION

Is a condition of not having enough food or not having the right kind of food for good health.
This can potentially effect proper growth and development, especially among adolescents. Since
adolescents nowadays have more access to various types of unhealthy foods which can be
bought almost everywhere, they are at high risk of malnutrition.

https://www.slideshare.net/muhammadjawad923171/malnutritionmanagement -classification-and-severe-malnutrition-

The signs and symptoms of malnutrition include:

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• Low energy and fatigue

• Dizziness
• Poor immunity to infection
• Dry and scaly skin
• Swollen and bleeding gums
• Tooth decay
• Problems in learning
• Slowed reaction time and difficulty in paying attention
• Below normal weight
• Poor growth
• Weak muscles
• Bloated stomach
• Fragile bones
• Problems with organ function

2. NUTRIENT DEFICIENCIES
Teens’ diet often falls short in calcium, iron, vitamin A, C, and D. Such nutrients are
important in the growth and overall health of an individual. That is why, it is necessary to be
aware of the following symptoms of each nutrient deficiency.

Nutrient Deficiency Symptoms

 Muscle cramps
 Difficulty sleeping or insomia
Calcium Deficiency  Tooth decay
 Weak and brittle nails
 Late signs of puberty

 Extreme fatigue and exhaustion

 Frequent infections
 Pale skin
 Swollen tongue
Iron Deficiency  A tingling or crawing sensation in the
legs
 Hair loss

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 Dizziness

 Vision impairment or night blindness

 Rough and dry skin
Vitamin A Deficiency  Poor immunity to infections
 Delayed growth and bone development

 Easy bruising
 Slow wound healing
 Swollen, bleeding, or inflamed gums
 Dry or splitting hair
Vitamin C Deficiency  Red, rough, or dry skin
 Frequent nosebleeds
 Weak immune function
 Swollen and painful joints

Vitamin A Deficiency  Bone, joint, and muscle pains

 Tiredness and fatigue
 Low immunity
 Being overweight or obese
 Dark skin
 Depression

In order to prevent and control the risk of developing any of the abovementioned symptoms, it
will be vital to include the kinds of food which contain
such nutrients into one’s diet.

Calcium and vitamin D are found in milk and dairy products which is necessary in
building bone mass.
Vitamin C are found in citrus fruits such as orange and lemon.

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Vitamin A can be found in orange and yellow vegetables, such as carrots and squash, which is
good in maintaining a healthy skin and vision.

Iron can be found in green leafy vegetables and protein-rich foods and good for the
females
who are menstruating.

3. EATING DISORDER
This is a serious mental illnes that can be life threatening. It can affect anyone of any
age, gender and cultural background. However, women are more likely to have eating
disorders than men. Adolescents who are at risk may exibit these:

 Negative body image

 Low self-esteem
 Moody
 Depressed
 Feels inadequate
 Withdraws oneself

Types of Eating Disorders

1. Anorexia Nervosa
This is eating disorder that
makes an individual starve
oneself and lose more weight
that is considered healthy for
their age. Persons with this
may have an intense fear of
weight gain, even when they
are underweight. They may do
diet or exercise too much or
use other methods to lose
weight.
https://nutrition466375284.wordpress.com/2018/08/07/what-is-anorexia-nervosa/

The common symptoms of anorexia are the following:

 Reduction in the amount of food eaten
 Weight loss
 Self-induced vomiting

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 Hair loss
 Menstrual irregularity
 Low blood pressure
 Slow heartbeat

2. Bulimia Nervosa
Bulimia nervosa, commonly called bulimia, is a serious, potentially life-threatening
eating disorder. People with bulimia may secretly binge eating means large amounts of food
with a loss of control over the eating — and then purge, trying to get rid of the extra calories
in an unhealthy way.
Some symptoms of Bulimia nervosa include:
 Depression and low self-esteem
 Low energy
 Mouth problems caused by excessive purging
 Severe malnutrition
 Hair loss
 Pale complexion
 Brittle nails

3. Compulsive Eating Disorder

This is an eating disorder which is caused by a great desire for food which is too
strong to resist or stop. People with this disorder are addicted to food to the point of
excessive consumption. Doing so is like a form of escape from all their worries and
problems in life.
They keep on eating even when they are full already, and are unable to stop or
control what they are eating.

The following are some symptoms of compulsive eating disorder:

 Stockpilling food to be consumed secretly
 Stress or anxiety that is only relieved by eating (stress eating)
 Numbness while bingeing
 No sense of satiation, no matter how much food was consumed.

Some of the possible ways to avoid eating disorder:

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1. Remember that one’s specific diet, weight, or body size does not define his or her
own happiness or fulfillment.

2. Be aware of all the types of eating disorders to avoid acquiring any

misconceptions about food, weight, body shape and eating disorder.
3. Decide to challenge the false belief that being thin is better than being fat. 4.
Keep in mind that everyone has to observe a well-balanced diet, so refrain from putting foods
into groups according to which is good or safe and bad or dangerous.
5. If you know someone who has an eating disorder, gently encourage him or her seek
help
from health care professional.

TOPIC 3
DECISION-MAKING SKILLS
Decision-making is not merely something that you need to work on in times of crisis. In
fact, a lot of decisions are made day by day. Decision-making is especially important when it
comes to choosing what kind of food to eat. This may sound like a small decision to make, but it
would cause a big difference to our health in the long term.
Thus, as early as now, you should already try to develpo your decision-making skills regarding
healthy eating. You must start with the little things that matter first, before moving on the big
ones.

https://www.kiddiematters.com/problem-solving-activity-free-printable/

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The following are some tips that could help you in decision-making:
1. Ask yourself about the use of common sense.
These would be a lot of confusing options regarding the right choice of food.
Some people might say that eating foods which are high in protein is better than eating
fruits and vegetables, while others might suggest otherwise.
In order to come up with the best decision, you should apply common sense and ask
yourself which is better for your own health. This would lead you to the conclusion that
everyone needs a well-balanced diet that consist of all the nutrients, vitamins, and
minerals needed by the body. Hence, when you can hardly decide what to eat for dinner,
choose the kind of food that contains carbohydrates, protein, fruits, vegetables, whole
grains, and a little bit of fats.

2. Break your decisions into smaller ones.

Big decisions are not that easy to make, so it would be more effective to break them
into smaller ones. For instance, if you want to change your lifestyle into a healthy one, you
can start by deciding to eat healthy food one meal at a time. This would not be too much od
a pressure than resolving to be a healthy eater throughout your life.

3. Make decisions that evoke good feeling

It is necessary that you consider your own happiness whenever you make any
decision. This will not only keep you motivated, but it will make the task much easier to
accomplish. For example, if you like eating pizza, but you want to stay healthy, you can try
using tofu instead of meat as toppings, along with spinac, sun-dried tomatoes, low fat
cheese, and fresh basil. You can also use whole-wheat flour for your dough to make it even
healthier.

By keeping the above-mentioned tips in mind, makind decisions regarding healthy eating will
not be that difficult. One just have to develop and practice this self-management skill in order to
live a healthier lifestyle.

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Exercise 1: Be Healthy!

Objective: You should be able to answer the following question based on the topic.

Assessment Tool: Quiz, scoring

5 Answers are clear and concise yet substantively presented.

Explanation and justification shows in-depth understanding and
logical reasoning that goes beyond the discussion.
3 Answers are somewhat clear and concise. Explanation and
justification shows relevance to the discussion.
1 Answers have no relevance to the topic. Justification and
explanation is either, incomplete, missing, or irrelevant at all.
0 There is no answer found in all of the parts to be answered.

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Worksheet 1
Be Healthy!
Name:_________________________________________ Score:______________
Grade level & Section:___________________________ Date:_______________

A. Direction: Write your own insights on the different nutritional problems of adolescents
listed below. (5 points each)

1. Anorexia Nervosa

_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

2. Bulimia Nervosa

_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
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3. Compulsive Eating
Disorder

_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

B. Answer the following questions in 3-5 sentences below. (5 points each).

1. Why is decision-making important in 2. In your own opinion, how can you

choosing what kind of food to eat? develop your decision-making skills
_______________________________ when it comes to healthy eating?
_______________________________ _______________________________
_______________________________ _______________________________
_______________________________ _______________________________
_______________________________ _______________________________
_______________________________ _______________________________
_______________________________ _______________________________
_______________________________ _______________________________
_______________________________ _______________________________
_______________________________ _______________________________
_______________________________ _______________________________
_______________________________ _______________________________
_______________________________ _______________________________
_______________________________ _______________________________

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HEALTH MODULE 2 OUTPUT

Direction: Create a poster slogan, your poster must include how to maintain a healthy body. Be
creative!

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