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Activity 1": Activity# 1 Nutrition and Diet Theraphy Lecture

This document contains an activity assignment on nutrition and diet therapy from Tarlac State University. It includes instructions to list foods consumed over 3 days, identify the 10 nutritional guidelines for Filipinos, define a balanced diet, and provide personal thoughts on one's diet. The 10 guidelines emphasize eating a variety of foods, breastfeeding, maintaining normal child growth, consuming proteins, vegetables, fruits, and oils, calcium-rich foods, using iodized salt in moderation, eating clean and safe foods, and exercising without smoking or drinking. In their reflection, the student realizes their diet needs improvement regarding fruits/vegetables and exercise, but they follow guidelines on food safety and not smoking. They plan to eat more slowly

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105 views

Activity 1": Activity# 1 Nutrition and Diet Theraphy Lecture

This document contains an activity assignment on nutrition and diet therapy from Tarlac State University. It includes instructions to list foods consumed over 3 days, identify the 10 nutritional guidelines for Filipinos, define a balanced diet, and provide personal thoughts on one's diet. The 10 guidelines emphasize eating a variety of foods, breastfeeding, maintaining normal child growth, consuming proteins, vegetables, fruits, and oils, calcium-rich foods, using iodized salt in moderation, eating clean and safe foods, and exercising without smoking or drinking. In their reflection, the student realizes their diet needs improvement regarding fruits/vegetables and exercise, but they follow guidelines on food safety and not smoking. They plan to eat more slowly

Uploaded by

sandra twinkle
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Republic of the Philippines

TARLAC STATE UNIVERSITY


COLLEGE OF SCIENCE
Department of Nursing

ACTIVITY# 1
NUTRITION AND DIET THERAPHY LECTURE

“ACTIVITY 1”
1. List all the foods and drinks you have taken for the next 3 days. Please include your physical
activities. (15pts)
2. What are the 10 Nutritional Guidelines for Filipinos (10 pts)
3. In your own opinion, what is a BALANCED DIET? (10pts)
4. PERSONAL THOUGHTS/ASSESSMENT (15pts)

Submitted by:

Tolentino, Pamela Kim D.


Bachelor of Science in Nursing 2B

In partial fulfillment of the requirements for NCM 105 LECTURE


Submitted to:
DR. DARYL CHRISTIAN INALVEZ
Instructor
identified in national nutrition surveys.
Root vegetables will provide nutritious

10 Nutritional
energy to your meal.

6. Eat foods cooked in edible/cooking


guidelines for oil daily.
In general, a Filipino diet is modest in

Filipinos
total fat and oil consumption. Fats and
oils are concentrated sources of energy
that are also necessary for fat-soluble
vitamin absorption and use, such as
1. Eat a variety of foods every day. vitamin A.

For optimum health, the human body


need more than 40 nutrients. There is no 7. Consume milk, milk products and
one food that can supply all of the
other calcium-rich foods such as
nutrients in the quantities required.
Consume a diverse range of meals to small fish and dark green leafy
ensure that you get all of the nutrients vegetables every day.
you need in the right amounts and
proportions. Calcium in the diet, starting in childhood
and continuing into age, can help
prevent osteoporosis later in life.
2. Breast-feed infants exclusively from
birth to 4-6 months and then give 8. Use iodized salt but avoid excessive
appropriate foods while continuing intake of salty foods.
breast-feeding for up to 2 years of Regular use of iodized salt at the table
age or longer. and in the kitchen, as well as consuming
iodine-rich meals, will substantially aid
Malnutrition is more common in infants in the elimination of goiter and Iodine
and children under the age of two. Deficiency Disorders. Avoiding excessive
Breast-feeding is one of the most amounts of table salt and salty meals
effective ways to increase a child's may aid in the prevention and
chances of survival. management of hypertension and, as a
result, heart disease.
3. Maintain children’s normal growth
through proper diet and monitor 9. Eat clean and safe food.
their growth regularly.
It is critical to purchase safe foods. Only
A well-nourished child is healthy, strong,
buy food from reputable suppliers. In
and alert, has good disposition, and
addition, food-borne illnesses must be
grows at a normal rate.
avoided when preparing and serving
meals.
4. Consume fish, lean meat, poultry or
dried beans. 10. For a healthy and good nutrition,
Not only would including them in daily exercise regularly, do not smoke
meals improve the protein quality of the
diet, but it will also provide highly and avoid drinking alcoholic
absorbable iron, preformed vitamin A, beverages.
and zinc. Saturated fats are related to
Chronic degenerative illnesses are
heart disease, therefore they're low in
becoming major public health concerns
them.
as Filipinos' lifestyles change. Healthy
eating habits, frequent exercise,
5. Eat more vegetables, fruits and root smoking cessation, and moderate
alcohol use are all essential components
crops. of a healthy lifestyle.
More vegetables, fruits, and root crops
should be consumed to help rectify the
micronutrient deficits that have been
PERSONAL THOUGHTS/ASSESSMENTS

At first glance, I think my diet was okay, definitely not perfect although, It wasn't
that bad. Then, after recognizing the Ten Nutritional Guidelines for Filipinos, I realized I
still have a lot to work on with my diet.

Did I fully follow all the guidelines? No, I’ve eaten a variety of foods, though it all
lacks when it comes to fruits and leafy vegetables. Now, that the school year already
started, I'm not able to do regular exercises. I forgot to drink water, take a break, have a
nutritious snack, and have time to meditate. With that, there were still guidelines that I
did follow. When it comes to eating foods, I always wanted to be clean and safe. I
consumed meat, fish, and poultry. I also don't smoke nor drink alcohol.

Do I also perform a balanced diet? Inspecting my routine, I think I am trying. For


instance, on the third day, I ate a lot, felt full and bloated that night, did a brief exercise
afterward, and drink some tea.

Now, I wanted to Improve a lot when it comes to my diet. Physical exercises help a
lot to relieve my stress, yet I am also lazy, and my state of mind was always feeling tired.
Now, I wanted to make significant improvements in my diet. Physical workouts help
reduce my stress, but I am also lazy, and my mental state is always exhausted. I also eat
too quickly, which causes me to binge when I don't feel full. To prevent this, I'll practice
eating slowly and chewing at least 20 times before swallowing.

To conclude the 3-day meal analysis, I felt good, not great. I wanted to refresh, by
eating more light foods like veggies and fruits. I love sweets, and I'll remember to swap
chocolates with more nutritious alternatives like fruits. I don't feel exhausted at the end of
the day since I managed my schedule and slept 7 hours every day, which I believe helps a
lot. I will improve my diet, apply all the learnings and realizations in this activity. For I
know, this is a development to be better and feel better, physically, socially, and
mentally.

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