Essential Concepts in Health, Nutrition, and Modern Lifestyle

Defining Health and Wellness

Health is a state of complete physical, mental, and social well-being.

Types of Surveys

• Writing on paper forms
• Telephone
• Face-to-face surveys
• Online surveys
• Counting hands
• Social media sites

Understanding Food Groups and Nutrition

The following percentages represent typical recommended daily intake proportions:

Starchy Foods (Carbohydrates)

Carbohydrates are needed for energy (33% of daily intake).

Examples: Cereals, rice, bread...

Fruit and Vegetables

Provides B vitamins, which help the body use energy (33% of daily intake).

Examples: Bananas, broccoli, apples...

Meat, Fish, and Eggs (Proteins)

This is the protein group. Proteins help your body grow and repair itself (12% of daily intake).

Fats and Sugar

Provide energy (7% of daily intake).

Examples: Chocolate, oil, candies, butter...

Milk and Dairy Foods (Minerals)

Provides essential minerals (15% of daily intake).

• Calcium is needed for strong teeth and bones.
• Iron is important for making red blood cells.

Examples: Milk, cheese, and yogurt...

Calorie Intake and Weight Balance

Calorie Content Comparison (per 100g)

• The food with the most calories per 100 g is butter (fat and sugar food), which has 730 calories.
• This is followed by cheese (dairy food), which has 380 calories.
• In third place, white bread (starchy food) has 230 calories.
• This is followed by tuna (proteins) with 180 calories.
• Finally, the food with the fewest calories is lettuce (vegetables). It has 20 calories per 100 g.

Understanding Hunger and Weight Change

• When we feel hungry, it means we need more food (energy).
• If we ignore hunger signals and don't eat, we lose weight.
• But if we eat more food than our bodies need, we store the extra food as fat and we put on weight.

Weight Categories (Based on Percentiles)

Mass (kg) / Height (m)

• Underweight (0–5%)
• Healthy Weight (5–85%)
• Overweight (85–95%)
• Obese (95–100%)

Mental and Physical Well-being Practices

Benefits of Yoga

• Helps you to sleep
• Helps to relax
• Regulates your heart rate (pulsation)

Useful Connectors in English

Contrast

Whereas, however, but

Addition

both...and..., ...and...too, as well, also

Describing Physical Appearance

Common descriptive terms:

• Fat, Large build, Muscular, Long-legged, Tall
• Small, Slim, Athletic, Skinny, Wide hips

Vocabulary related to physical changes:

• Straightened (enderezado)
• Improved (mejorado)
• Increased (aumentado)
• Reshaped (recapturado)

Example phrase: She has straightened her buttocks.

Popular Cosmetic Procedures

Plastic Surgery Statistics

The pie-chart above shows us the most popular types of plastic surgery:

1. Breast augmentation (25%)
2. Nose reshaping (22%)
3. Eyelid surgery (20%)
4. Liposuction (18%)
5. Facelift (15%)

Digital Safety and Social Behavior

Technology: Safe or Risky?

• Omar has a text messaging group with his schoolmates. (Safe)
• Adam accepts as “friend” anyone who asks. (Risky)

Understanding Emotions

Common emotional states:

• Happy, Sad, Calm, Sociable, Stressed
• Sad, Anxious, Jealous, Arrogant, Aggressive
• Relaxed, Energetic, Obsessive, Nervous, Optimistic

Phubbing: The Modern Social Snub

The term "Phubbing" was coined in Australia in 2016.

Phubbing is when people ignore you because they are on their mobile phone.