EAT RIGHT

FOR A
HEALTHY LIFE
P H Y S I C A L E D U C AT I O N A N D H E A LT H 3
• Eating is part of our daily routine. We eat food to increase our
energy, to replenish our strength, and to power our minds to
think more clearly to handle problems. In our country, it has
been tradition to prepare delicious food during celebrations—
which happens several times in a year. During these times,
most of us would pile up our plate with every type of food we
see, and will not realize until later that we have already
consumed a large amount of food. This shows that we usually
don’t mind the amount of food that we eat. Some people
choose to eat only a certain food group. Vegetarians, for
example, choose to eat only fruits and vegetables. Others vary
the food they eat and how they eat according to factors such
as culture, location, age, and/or state of fitness or health.
Each of us has preference in the type of food we chose and the
way we eat. There are four types of eating we should know of
and understand.
 Four Types of
Eating That You
Should Know
FUELING FOR
PERFORMANCE
• Before heavy training, an athlete needs the right kind of food that
can provide the proper fuel for his or her energy requirement. There
should be a balance among all food groups: carbohydrates, protein,
fats, minerals, vitamins, and water that will provide the body what it
needs for an effective and optimum performance.
• Athletes usually practice this sort of structured diet for good body
composition, athletic performance, and recovery. In addition, athletes
need to eat a variety of food to stabilize the condition of the body.
They need to eat regular meals and snacks and get enough calories
to fuel the body for training and athletic events.
• Athletes also need to drink more fluids as compared to nonathletes.
This helps them to avoid dehydration which can cause dizziness,
muscle cramps, and lightheadedness.
EMOTIONAL EATING
• is the practice of consuming large amounts of food in
response to emotions instead of hunger.
• Many people turn to food as a source of comfort, a
stress reliever, or as a reward.
• Eating makes someone feel better for a while but the
emotion (or its cause) remains unaddressed.
• Overcoming this unhealthy habit means teaching an
emotional eater healthier ways to deal with stress and
to develop better eating habits. If it is not resolved,
emotional eating can lead to obesity and weight gain.
SOCIAL EATING
• Many times in our lives, we get invited to partake of all
the scrumptious food on the table during celebrations.
Oftentimes, we indulge even if we are not hungry for
the sake of being sociable and to not offend the host or
the group. This is called Social Eating.
• Sometimes, peer pressure is the reason why one feels
compelled to consume more calories than planned.
Social eating can directly affect a person’s health,
leading to obesity and other health-related problems.
DISTRACTED EATING
• Eating while watching TV for extended periods of
time poses a serious risk to your health. Many do
not pay attention to their meal as they are
distracted with what they are watching, thus they
tend to eat more.
• Others spend time eating junk food, sweets and
soft drinks while watching TV. This type of diet
leads to overweight, obesity, and even increased
risk to diseases like diabetes and hypertension.
 Managing

through
Physical Activity
STRESS AND ITS
•CHARACTERISTICS
In the daily challenges of life, individuals often encounter discomfort
— circumstances and events that disturb one’s physical, mental, and
emotional states. The body’s response to the discomfort it
experiences is called stress.
• Stress is the body’s way of reacting to an external stimulus such as a
discomfort.
• It activates the sympathetic nervous system, which brings about a
fight or flight response wherein cortisol and adrenaline is released
into the bloodstream. These hormones stimulate your heart to pump
faster, making your blood pressure rise. Your muscles start to
contract, your breathing quickens, and your senses become more
sensitive. These changes in your body caused by stress increases
your stamina and strength, makes you react quickly, and keeps you
more focused.
ymptoms of Stress
EMOTIONAL
• Nervousness, gets easily upset, moody
• Overwhelming feeling and sometimes
uncontrollable experience in relaxing
the mind
• Low-self esteem, loneliness and the
feeling of being worthless
MENTAL
• Lack of focus
• Disturb mind setting
PHYSICAL
• Weak and lesser strength, easily gets cold and
infection
• Headache
• Upset stomach, including diarrhea and constipation
• Loss of appetite
• Aches, pains, tense muscles
• Sleeplessness
Coping with
Stress
through
Physical
Activity
• Stress is inevitable and eliminating it entirely from one’s life is
impossible. Changes in daily events are beyond any person’s
capacity. However, one’s reaction to stressful changes can be
managed. Regular exercise is sometimes done to cope with stress.
Spending time with friends or family, sleeping, watching movies, as
well as listening to music, also work. These coping techniques are
said to be of help but most health professionals recommend
participation and engagement in physical activity and exercise as
preferred strategy.
• Many of the physical symptoms of stress can be managed through
physical activity. Physical activity is defined as any bodily
movement that works your skeletal muscles and physical skills,
that requires strength and energy expenditure. This includes any
motion performed throughout the day. Walking, running, dancing,
swimming, yoga, and gardening are a few examples of physical
activity.
TYPES OF PHYSICAL
ACTIVITY
•Aerobic - light to moderate-intensity physical activity that requires
more oxygen than sedentary behavior, and thus promotes
cardiovascular fitness and other health benefits (e.g., weight bearing
exercises like jumping rope, cycling, swimming, running playing
football, basketball, or volleyball).
• Anaerobic - high-intensity physical activity that is done in a short
duration of time requiring high energy. Anaerobic activities are
strength-base activities in the absence of oxygen (e.g., sprinting
during running, swimming, or cycling) requires maximal performance
during the brief period.
• Lifestyle - physical activities which have been a part of our daily
routine (e.g., walking, climbing stairs, sweeping or raking the yard),
which is usually light to moderate in intensity.
• Physical activity play - an intense play
activity that requires substantial energy
expenditure (e.g. playing tag, jumping rope)
• Play - simple and self-reflected activities with
flexible rules for the purpose of enjoyment.
• Sports - a physical activity requiring skill and
physical prowess that is governed by set of
rules and regulations that is often done in a
competition. There are two categories of
sports: individual and team.
END