Module 13 Phatfit

MODULE 13:
TOPIC OR LESSON : WEIGHT MANAGEMENT THROUGH HEALTHY EATING AND

PHYSICAL ACTIVITY HABITS
ACTIVITY 1: PINGGANG PINOY

Direction: Mention some different food that will fall under each part of the suggested
“PINGGANG PINOY”
GO GROW GLOW
bread chicken banana
rice meat apple
pasta fish strawberry
cereals eggs and milk carrots

ACTIVITY 2: SORTING OUT
DIRECTION: Group the following words based on the category below.
GO GROW GLOW
Rice Oatmeal Eggs Red Meat Banana Mango

Bread Fish Oranges Pineapple
ACTIVITY 3: FOOD PYRAMID

Direction: Create your ideal food pyramid.
QUESTIONS:
1. What portion do you need the most? why?
- For me, it is the 5 servings of fruits and vegetables because all food
categories are important in keeping a balanced diet and all have nutritional
value. Fruits and vegetables should make up the majority of our meals since
they provide the majority of the essential elements our bodies require to
function properly.
2. What portion do you need least needed?
- Very tiny quantities for me because the fats and sweets at the top of the Food Pyramid
should account for the least percentage of the diet. The items at the top of the food
pyramid should be consumed in moderation since they supply calories but little
nourishment.
3. In which portion do you think water is included? Why?
- Many herbs and spices have health-promoting characteristics, therefore I eat them all.
Water is the ideal drink for staying hydrated, and it also helps with many other important
bodily processes. Cooking your own meals at home and choosing foods that are
minimally processed will help you reduce additional salt and sugar.
4. What are the factors that you may consider that an individual cannot attain the
ideal food pyramid?
- We can't really deny that even if we declare we'll live a healthy lifestyle and
consume nutritious meals, we'll still eat sugary foods that are bad for our health.
- Other people's money is also not enough to provide or produce a

portion of food that has a lot of nutrients.
- Sometimes the word cravings can't be avoided, reaching the point
where you really can't stand it
- Usually, other people who are not sick don't care about the food
they eat which they can see its good but sooner might lead to
illness
5. how can an individual improve his/ her eating habit?
- REPLACE UNHEALTHY HABITS WITH NEW, HEALTHY
ONES. For example, in reflecting upon your eating habits, you
may realize that you eat too fast when you eat alone, EAT MORE
SLOWLY. If you eat too quickly, you may “clean your plate”
instead of paying attention to whether your hunger is satisfied,
EAT ONLY WHEN YOU’RE TRULY HUNGRY instead of
when you are tired, anxious, or feeling an emotion besides hunger.
If you find yourself eating when you are experiencing an emotion
besides hunger, such as boredom or anxiety, try to find a
non-eating activity to do instead and PLAN MEALS AHEAD OF
TIME to ensure that you eat a healthy well-balanced meal.
ACTIVITY 5 : MY DAILY FOOD JOURNAL
Direction: review your food experiences from the past week and answer the following questions
Guide Question:
1. What do you think are the effects of what you eat?
⮚ I think the effect of it combination of healthy and unhealthy

foods is to consume healthy foods, the problem of fatigue,
headaches, depression, joint pain, etc. could get resolved,
whereas unhealthy foods invite obesity, diabetes,
cardiovascular diseases (CVD), and other chronic diseases.
2. Do you think it follows the suggested dietary plan for adults?
⮚ A healthy diet includes the following: Fruit, vegetables,

legumes (e.g. lentils and beans), nuts and whole grains (e.g.
unprocessed maize, millet, oats, wheat and brown rice). At
least 400 g (i.e. five portions) of fruit and vegetables per day
(2), excluding potatoes, sweet potatoes, cassava and other
starchy roots.
3. If you have given a chance to each again the food that you had last
week, do you want to eat the same food or you will go for healthier options?
Why?
⮚ For me I would go for healthier options/healthier foods
because energy you need to keep active throughout the day.
nutrients you need for growth and repair, helping you to
stay strong and healthy and help to prevent diet- related
illness, such as some cancers.

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MODULE 13:

TOPIC OR LESSON : WEIGHT MANAGEMENT THROUGH HEALTHY EATING AND

ACTIVITY 1: PINGGANG PINOY

rice meat apple

pasta fish strawberry

cereals eggs and milk carrots

Rice Oatmeal Eggs Red Meat Banana Mango

ACTIVITY 3: FOOD PYRAMID

- Other people's money is also not enough to provide or produce a

⮚ I think the effect of it combination of healthy and unhealthy

⮚ A healthy diet includes the following: Fruit, vegetables,

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