Lesson Exemplar in PE AND HEALTH integrating Financial Literacy

Name of Teacher: April B. Forto

Grade: Grade 11

MELCS: List ways to become a responsible adolescent prepared for adult life. ( EsP-
PD11/12ds-Ic-3-3)
I. Objectives
At the end of the session the students are expected to:
a. identify and differentiate the go, grow, and glow food
b. explain the importance of having good diet; and
c. create a meal plan based on “Pinggang Pinoy” and Daily Nutritional
Guide (DNG) Food Pyramid
II. Learning Content:
Topic: One’s Diet and its Effect towards Sport’s Participation
Code: UCSP11/12DCSIe-11
Materials: Pictures, Visual Aid, Laptop, Projector
III. Learning Task:
A. Preliminary Activities
1. Prayer
2. Greetings
a. Teacher: Good morning class
b. Students: Good morning maam
3. Checking of Attendance
4. Motivation:

Jumbled letters: Students are grouped into 4 and they will have
to arrange the jumbled letters to form a word. After which they
will give definition. (Literacy)
Word 1: Grow
Word 2: Glow
Word 3: Pinggang Pinoy
Word 4: Iodized Salt

B. Development of the Lesson

1. Activity
Slide show or Para de of Pictures about foods under two
categories: Healthy and Unhealthy then ask questions like:
a. What do you think of those pictures you have seen?
b. Which one do you consume or most prefer to eat?
 c. Based on your food preference; does it provide your body
benefits?What are those benefits?

2. Analysis:
Once the students have given the answer, the teacher will then
proceed to the proper discussion by presenting the following
important terms through a powerpoint presentation:

LESSON PROPER:

There's a lot more to eating for sports than chowing down on carbs or chugging sports
drinks. The good news is that eating to reach your peak performance level likely doesn't
require a special diet or supplements. It's all about working the right foods into your
fitness plan in the right amount

Teen athletes have unique nutrition needs. Because athletes work out more than their less-
active peers, they generally need extra calories to fuel both their sports performance and
their growth. Depending on how active they are, teen athletes may need anywhere from
2,000 to 5,000 total calories per day to meet their energy needs.

So what happens if teen athletes don't eat enough? Their bodies are less likely to achieve
peak performance and may even break down rather than build up muscles. Athletes who
don't take in enough calories every day won't be as fast and as strong as they could be and
may not be able to maintain their weight. And extreme calorie restriction can lead to
growth problems and other serious health risks for both girls and guys, including
increased risk for fractures and other injuries.

Athletes and Dieting

Since teen athletes need extra fuel, it's usually a bad idea to diet. Athletes in sports where
weight is emphasized — such as wrestling, swimming, dance, or gymnastics — might feel
pressure to lose weight, but they need to balance that choice with the possible negative
side effects mentioned above. If a coach, gym teacher, or teammate says that you need to
go on a diet, talk to your doctor first or visit a dietitian who specializes in teen athletes. If
a health professional you trust agrees that it's safe to diet, then he or she can work with
you to develop a plan that allows you get the proper amount of nutrients, and perform
your best while also losing weight.
Eat a Variety of Foods

You may have heard about "carb loading" before a game. But when it comes to powering
your game for the long haul, it's a bad idea to focus on only one type of food.
Carbohydrates are an important source of fuel, but they're only one of many foods an
athlete needs. It also takes vitamins, minerals, protein, and fats to stay in peak playing
shape

Muscular Minerals and Vital Vitamins

Calcium helps build the strong bones that athletes depend on, and iron carries oxygen to
muscles. Most teens don't get enough of these minerals, and that's especially true of teen
athletes because their needs may be even higher than those of other teens.

To get the iron you need, eat lean (not much fat) meat, fish, and poultry; green, leafy
vegetables; and iron-fortified cereals. Calcium — a must for protecting against stress
fractures — is found in dairy foods, such as low-fat milk, yogurt, and cheese.

In addition to calcium and iron, you need a whole bunch of other vitamins and minerals
that do everything from help you access energy to keep you from getting sick. Eating a
balanced diet, including lots of different fruits and veggies, should provide the vitamins
and minerals needed for good health and sports performance.

Protein Power

Athletes may need more protein than less-active teens, but most teen athletes get plenty of
protein through regular eating. It's a myth that athletes need a huge daily intake of
protein to build large, strong muscles. Muscle growth comes from regular training and
hard work. And taking in too much protein can actually harm the body, causing
dehydration, calcium loss, and even kidney problems. Good sources of protein are fish, lean
meats and poultry, eggs, dairy, nuts, soy, and peanut.

Carb Charge

Carbohydrates provide athletes with an excellent source of fuel. Cutting back on carbs or
following low-carb diets isn't a good idea for athletes because restricting carbohydrates
can cause a person to feel tired and worn out, which ultimately affects performance. Good
sources of carbohydrates include fruits, vegetables, and grains. Choose whole grains (such
as brown rice, oatmeal, whole-wheat bread) more often than their more processed
counterparts like white rice and white bread. That's because whole grains provide both
the energy athletes need to perform and the fiber and other nutrients they need to be
healthy. Sugary carbs such as candy bars or sodas are less healthy for athletes because
they don't contain any of the other nutrients you need. In addition, eating candy bars or
other sugary snacks just before practice or competition can give athletes a quick burst of
energy and then leave them to "crash" or run out of energy before they've finished
working out.

Fat Fuel

Everyone needs a certain amount of fat each day, and this is particularly true for athletes.
That's because active muscles quickly burn through carbs and need fats for long-lasting
energy. Like carbs, not all fats are created equal. Experts advise athletes to concentrate on
eating healthier fats, such as the unsaturated fat found in most vegetable oils, some fish,
and nuts and seeds. Try to not to eat too much trans fat – like partially hydrogenated oils –
and saturated fat, that is found in high fat meat and high fat dairy products, like butter.

Choosing when to eat fats is also important for athletes. Fatty foods can slow digestion, so
it's a good idea to avoid eating these foods for a few hours before and after exercising.
Shun Supplements Protein and energy bars don't do a whole lot of good, but they won't
really do you much harm either. Energy drinks have lots of caffeine, though, so no one
should drink them before exercising. Other types of supplements can really do some
damage.

Here are some guidelines on what to eat and when:

Eat a meal 2 to 4 hours before the game or event: Choose a protein and carbohydrate meal
(like a turkey or chicken sandwich, cereal and milk, chicken noodle soup and yogurt, or
pasta with tomato sauce). Eat a snack less than 2 hours before the game: If you haven't
had time to have a pre-game meal, be sure to have a light snack such as low-fiber fruits
or vegetables (like plums, melons, cherries, carrots), crackers, a bagel, or low-fat yogurt.
Consider not eating anything for the hour before you compete or have practice because
digestion requires energy — energy that you want to use to win. Also, eating too soon
before any kind of activity can leave food in the stomach, making you feel full, bloated,
crampy, and sick.
Everyone is different, so get to know what works best for you. You may want to experiment
with meal timing and how much to eat on practice days so that you're better prepared for
game day.

A sports nutrition chart is not just meant for a sportsperson. Anyone with an active and
tedious daily routine can make use of this chart, as the kind of nutrients that an adult body
requires is almost the same as that of a sportsman. Hence it is very essential for active
people, athletes, sportsmen and dieticians to know the particulars of a sports nutrition
chart. The entire routine can be managed with this nutrition chart that includes high
energy boosting food before exercise and other important activities throughout the day.
You can prepare a sports nutrition chart by yourself if you know the nutrients required
and their correct

No sportsperson or an equally active person would like to lose out on their activities
because of lack of nutrients. For this, an efficient sports nutrition chart is given below that
takes care of all the nutrients like proteins, fats, carbohydrates, minerals and vitamins.

Go-grow-glow foods refer to the food groups carbohydrates (go), proteins (grow), and
fruits and vegetables (glow).

‘Go’ foods fulfill the nutrient function of providing the body with energy. Looking at the
pyramid (see Figure 1), these foods include rice, rice products, corn, root crops, bread, and
noodles. Complex carbohydrates are preferred. It also recommends six to eight serving of
these. One serving size of rice is equivalent to 1/2 or the size of a tennis balls; one cup of
cereal is equivalent to four golf balls; and one serving of bread is equivalent to two slices.

Six to eight teaspoon oils, preferably plant-based, are recommended per day. One teaspoon
is the size of the tip of your thumb. Three teaspoons equal one tablespoon.

‘Grow’ foods are those that build, maintain and repair our body tissues. They include milk
and milk products (e.g. cheese, yogurt), fish, shellfish, meat, and poultry, beans and nuts.
These protein foods are also rich in vitamins and minerals. For instance, salmon is high in
calcium, magnesium, Vitamins D and E, and omega-3 fatty acids. The recommended daily
servings are one glass of milk, one piece of egg and two and 1/2 of your fish, meat and
poultry, beans and nuts. One serving is equivalent to the size of your palm (about three
ounces) or a deck of cards for meat; a handful of beans and nuts.

‘Glow’ foods regulate our metabolism and our basically vitamin - and mineral-rich foods.
They enhance the glow of our skin and hair. Glow foods such as spinach, broccoli, oranges,
and plums are high in fiber, vitamins, and minerals. Soluble fiber such as prebiotics helps
nourish the friendly bacteria (probiotics) in the intestines to encourage healthy digestion.

The Daily Nutritional Guide (DNG) Pyramid (see figure 1) is a simple, trustworthy guide in
choosing a healthy diet. It builds from the base, showing that we should eat more foods
from the bottom part of the pyramid like vegetables, whole grains and less from the top
such as red meat, sugar, fats and oils. When it’s time to eat, most of us use a plate. So it is
just appropriate to use the “Pinggang Pinoy” as a guide for a typical balanced meal.

Nutritional Guidelines

The Food and Nutrition Research Institute of the Department of Science and Technology
(NFI-DOST) issued the nutritional guidelines for Filipinos in 2012 in an effort to promote
the appropriate diet and related health practices. These guidelines encourage individuals
to consume an adequate and well-balanced diet along with healthy life-style.

The 2012 NGF now includes the basis and justification for each of the ten (10) nutritional
and health messages.

1. Eat a variety of foods everyday to get the nutrients needed by the body.
2. 2. Breastfeed infants exclusively from birth up to six months and then give
appropriate complementary foods while continuing breastfeeding for two years
and beyond for optimum growth and development.
3. 3. Eat more vegetables and fruits to get the essential vitamins, minerals, and fiber
for regulation of body processes.
4. 4. Consume fish, lean meat, poultry, egg, dried beans or nuts daily for growth and
repair of body tissues.
 5. 5. Consume milk, milk products, and other calcium-rich food such as small fish and
shellfish, everyday for healthy bones and teeth.
6. 6. Consume safe foods and water to prevent diarrhea and other food-and water-
borne diseases.
7. 7. Use iodized salt to prevent Iodine Deficiency Disorder
8. 8. Limit intake of salty, fried, fatty, and sugar-rich foods to prevent cardiovascular
diseases.
9. 9. Attain normal body weight through proper diet and moderate physical activity
to maintain good health and help prevent obesity
10. . 10. Be physically active, make healthy food choices, manage stress, avoid alcoholic
beverage, and do not smoke to help prevent lifestyle-related non-communicable
diseases
The revisions were made based on the results of the 2008 National Nutrition
Survey (NNS) conducted by FNRI-DOST. There is no single food that contains all the
nutrients that our body needs so eating a variety of food ensures that daily
nutritional needs are met.

Pinggang Pinoy (see Figure 2) is a new, easy to understand food guide that uses a familiar
food plate model to convey the right food group proportions on a per-meal basis, to meet
the body’s energy and nutrient needs of Filipino adults. Pinggang Pinoy serves as visual
tool to help Filipinos adopt healthy eating habits at meal times by delivering effective
dietary and healthy lifestyle.
 3. Abstraction:

Activity 1: Diet Assessment

The first step toward a better diet is finding out where you're
already making good choice and where you need to make a change. Please
check the box appropriate for you.
Always Often Sometimes Rarely Never
5 4 3 2 1

1. I eat the
correct
amount of
food to
maintain (or
achieve) a
healthy body
weight.
2. I eat at least
two (2)
servings of
fruits and
vegetables
every day

3. I include high-
fiber foods
such as whole
grains in
my diet on a
daily basi
4. I eat a variety
of foods to
ensure
adequate
vitamins and
minerals.
5. I avoid eating
 foods that are
high in
saturated fat
or trans-fatty
acids (whole
milk, fatty
meats, snack
foods)
6. I drink eight
glasses of
water a day
7. I limit my
intake of salt
and sugar
8. I avoid eating
to relieve
stress,
unhappiness,
or other
emotions
9. I try to resist
the temptation
of slickly
packaged
processed
foods, opting
instead to look
for whole,
fresh
ingredients.
Activity 2: : Create a meal plan of your diet for one (1) week having a budget of 500
pesos and should be based on “Pinggang Pinoy,” and Daily Nutritional Guides (DNG)
food pyramid. Include the pricelist of every food you purchase.

4. Application: Carousel Game

Guide questions:
1. What have you learned on the following:
a. Daily Nutritional Guides (DNG) Food Pyramid; and
b. Go, Grow, Glow Food?
2. What will you do to achieve an excellent result on your diet
(refer to Activity 1)?
3. Why having good diet impotant?
4. How did you do the budget using the 500 pesos in your meal diet
considering that you have to take into considerations buying
healthy foods based on Pinggang Pinoy?
5. Were you able to save?

Generalization:
Making a meal plan consisting of well-balanced healthy foods will help your body
be physically active and perform better in all activities.

IV. Assessment: ½sheet of paper.

I. Read the sentences carefully and encircle the correct answer.
1. It fulfills the nutrient function of providing the body with energy.
A. Go Foods
C. Grow Foods
B. Glow Foods
D. Nutrition
2. It regulates our metabolism and our basically vitamin - and mineral-rich foods.
A. Go Foods
C. Grow Foods
B. Glow Foods
D. Nutrition
3. This food group includes
milk and milk products (e.g. cheese, yogurt), fish,
shellfish, meat, and poultry, beans and nuts.
A. Go Foods
C. Grow Foods
B. Glow Foods
D. Nutrition
4. These are true in Nutritional Guidelines of FNRI-DOST except_________________.
A. Attain normal body weight through proper diet and moderate physical
activity to maintain good health and help prevent obesity.
B. Consume safe foods and water to prevent diarrhea and other food-and
water-borne diseases.
C. Eat a variety of foods once a week to get the nutrients needed by the body
D. Use iodized salt to prevent Iodine Deficiency Disorders
5. It is food plate model to convey the
right food group proportions
on
a per-meal
basis.
A. Daily Nutritional Guide (DNG)
Food Pyramid
B. Healthy Eating Plate
C. Nutrition Plate
D. Pinggang Pinoy

V. Assignment:
1. Write a short reflection regarding the lesson.
 VI. Remarks
A. No. of learners who earned 80% on the formative assessment:____________
B. No. of learners who require additional activities for remediation
____________
C. Did the remedial lessons work? No. of learners who have caught up with
the lessons _________________
D. No. of learners who continue to require remediation _________________
E. Which of my teaching strategies worked well? Why did this worked?
___________
F. What difficulties did I encounter which my principal/supervisor help me
solve?______________
G. What innovation or localized materials which I wish to share?
Prepared by:

Prepared by: Observed by:

APRIL B. FORTO, SST II EDENROSE G. ABIAN, SSTIII
Subject Teacher Observer

Noted:
DORIS J. YU
Secondary School Principal I