Weight Management & Nutritional Guides

Vocabulary flashcards covering weight management concepts, Pinggang Pinoy (including teens and adults adaptations), and the Nutritional Guide Pyramid as described in the MMSU notes.

Weight Management

The process of adopting behaviors, techniques, and strategies to achieve and maintain a healthy body weight, typically through healthy eating, regular physical activity, and stress management.

Healthy Eating

Eating patterns that support health, including a balanced diet, portion control, and mindful awareness of hunger and fullness cues.

Balanced Diet

A diet that includes a variety of fruits, vegetables, whole grains, and lean protein sources while limiting processed foods, sugary drinks, and excessive unhealthy fats.

Portion Control

Managing the size of food portions to regulate calorie intake and prevent overeating.

Mindful Eating

Eating with awareness of hunger and fullness cues and the eating experience to avoid overeating.

Regular Physical Activity

Engaging in at least 150 minutes of moderate-intensity exercise per week, including a mix of cardio and strength training.

Stress Management

Strategies to manage stress (e.g., exercise, meditation, time in nature) and prioritizing sleep due to its impact on appetite and metabolism.

Sleep

Prioritizing adequate sleep because lack of sleep can affect hormones related to appetite and metabolism.

Setting Realistic Goals

Starting with small, achievable goals and gradually increasing exercise intensity and duration as fitness improves.

Professional Guidance

Consultation with healthcare professionals or registered dietitians for personalized advice; considering medically supervised weight management programs if needed.

Monitoring Progress

Tracking weight and body measurements to monitor progress, with patience since weight loss is a gradual process.

Pinggang Pinoy

A Filipino food-plate guide that shows right meal proportions to meet energy and nutrient needs; a visual tool for meal planning and varies by population group.

Pinggang Pinoy for Teens

A Pinggang Pinoy adaptation of the meal plate concept tailored to teens’ nutritional needs.

Pinggang Pinoy for Adults

A Pinggang Pinoy adaptation of the meal plate concept tailored to adults’ nutritional needs.

Nutritional Guide Pyramid

A guide showing how much of eight categories (fats/oils, sugar, meat/poultry, milk/milk products, vegetables, fruits, rice/rice products, and water/beverages) to eat per day; emphasizes exercise and hygiene and varies by population group.

Fats and Oils

One of the eight groups in the Nutritional Guide Pyramid representing daily fats and oils intake.

Sugar

One of the eight groups in the Nutritional Guide Pyramid; guidance to limit daily sugar consumption.

Meat and Poultry

A food group in the Nutritional Guide Pyramid providing protein; daily intake guidance varies by guidelines.

Milk and Milk Products

Dairy group (milk, cheese, yogurt) within the Nutritional Guide Pyramid with recommended daily intake.

Vegetables

A major food group recommended daily for vitamins, minerals, and fiber.

Fruits

A food group providing vitamins, minerals, and fiber with recommended daily servings.

Rice and Rice Products

A grains group in the Nutritional Guide Pyramid including rice and rice-based products with daily intake guidance.

Water or Beverages

Hydration guidance within the Nutritional Guide Pyramid; emphasizes daily water intake.

Population Groups (Pinggang Pinoy)

Different Pinggang Pinoy guidelines for population groups such as kids, teens, adults, elderly, pregnant, and lactating women.

Personal and Environmental Hygiene

Hygiene practices encouraged alongside nutrition to promote healthy living.