Nutrition and Healthy Lifestyle Review Items

Comprehensive vocabulary flashcards covering the science of nutrition, essential nutrients, food categories (Go, Grow, Glow), food safety, lifestyle habits, and Philippine nutrition initiatives.

Nutrition

The science of how food nourishes the body, involving the taking in of food and using nutrients for growth, energy production, repair of tissues, and disease prevention.

Nutrients

Substances found in food that the body needs to function properly; there are six essential types.

Carbohydrates

The body's primary source of energy, providing fuel for activities such as walking, running, studying, and heartbeat.

Protein

Known as body-building nutrients, they help build muscles, repair damaged tissues, heal wounds, and produce enzymes and hormones.

Fats

Nutrients that provide concentrated energy, protect internal organs, provide insulation, and assist in the absorption of Vitamins A, D, E, and K.

Vitamin A

A vitamin necessary for good eyesight, healthy skin, and a strong immune system, found in carrots, squash, and malunggay.

Vitamin B Complex

A group of vitamins that helps release energy from food, keeps nerves healthy, and produces red blood cells.

Vitamin C

A vitamin that supports wound healing, healthy gums, and a strong immune system, found in orange, calamansi, and guava.

Vitamin D

A vitamin that helps absorb calcium for strong bones and teeth, obtained from sunlight, fish, and fortified milk.

Minerals

Inorganic nutrients needed by the body in small amounts to maintain health and function.

Calcium

A mineral essential for strong bones, healthy teeth, and muscle movement, found in milk, cheese, and yogurt.

Iron

A mineral responsible for producing hemoglobin to carry oxygen throughout the body and prevent anemia.

Iodine

A mineral that keeps the thyroid gland healthy; a lack of this nutrient may cause goiter.

Potassium

A mineral that helps muscles and nerves work properly and regulates the heartbeat.

Water

The most important nutrient, making up about $60\%$ of the human body and functioning to regulate temperature and remove waste.

GO Foods

Energy-giving foods rich in carbohydrates and fats, such as rice, bread, corn, and pasta.

GROW Foods

Body-building foods rich in protein, such as fish, chicken, eggs, and beans, used to build muscles and tissues.

GLOW Foods

Body-regulating foods rich in vitamins and minerals, such as fruits and vegetables, that protect the body from diseases.

Pinggang Pinoy

The Philippine guide to a healthy meal, recommending a plate of $\frac{1}{2}$ fruits and vegetables, $\frac{1}{4}$ rice or carbohydrates, and $\frac{1}{4}$ protein-rich foods.

Malnutrition

A condition caused by eating too little, too much, or not getting the right nutrients, including both undernutrition and overnutrition.

Undernutrition

A type of malnutrition including being underweight, wasting, or stunting, which results in a weak body and frequent illness.

Overnutrition

A condition caused by eating excessive calories, leading to overweight, obesity, diabetes, and heart disease.

WHO Physical Activity Recommendation

The guideline that children and adolescents should engage in at least $60$ minutes of moderate to vigorous physical activity every day.

Sleep Requirement (6–12 years)

The recommended amount of sleep for children in this age group, which is $9–12$ hours.

Sleep Requirement (13–18 years)

The recommended amount of sleep for teenagers, which is $8–10$ hours.

Food safety

Practices intended to keep food safe to eat and prevent foodborne illnesses.

WHO Five Keys to Safer Food

The core practices: 1. Keep Clean, 2. Separate Raw and Cooked Food, 3. Cook Thoroughly, 4. Keep Food at Safe Temperatures, and 5. Use Safe Water and Raw Materials.

Foodborne Diseases

Illnesses occurring after eating food contaminated by bacteria, viruses, or parasites, often causing vomiting and diarrhea.

Vaccination

A preventive health measure that helps the body build immunity against serious diseases such as Measles, Polio, and Hepatitis B.

Non-Communicable Diseases (NCDs)

Diseases that do not spread from person to person, such as diabetes, hypertension, heart disease, and obesity.

Communicable Diseases

Diseases that spread from one person to another, including Influenza, COVID-19, and Measles.

Nutrition Month

An annual celebration every July in the Philippines established to increase public awareness of nutritional status.

Presidential Decree No. 491

Also known as the Nutrition Act of the Philippines, which mandates the celebration of Nutrition Month.

National Nutrition Council (NNC)

The organization that leads the annual Nutrition Month campaign in the Philippines.

Philippine Plan of Action for Nutrition (PPAN) 2023–2028

The country's roadmap aimed at reducing all forms of malnutrition and improving food security.

Sa PPAN: Sama-sama sa Nutrisyong Sapat Para sa Lahat

The overarching theme used for Nutrition Month in the Philippines since 2024.

Nutrisyon at Kalikasan, Ating Pangalagaan!

The 2026 Nutrition Month sub-theme highlighting the connection between a healthy environment and healthy people.