Nutironal Guideline for Filipinos.

1. Pinggay Pinoy
- a visual food guide released by the Food and
Nutrition Research Institute of the
Department of Science and Technology.
-it provides information to Filipinos on the right
kind and right amount of food that you need in
order to become healthy.
The food guide shows that the recommended
Filipino meal must contain the following variety
of healthy food from these food groups:
Go food: a cup of rice
Glow food: a serving of green leafy vegetables
Grow food: a serving of meat and fish
The healthy meal is complemented with a
banana or any kind of fruit.

2. Different Foods
Pyramids from
Different Age
Group

3. Nutritional food
pyramid for ages
7 - 12 years old

4. Nutritional food
pyramid for ages
13- 39 years old

5. Nutritional Guidelines for Filipinos
Eat a variety of foods daily to get the nutrients needed by the body. To make sure that you get all
the nutrients needed for health, follow the recommended number of daily servings from each
group of the five major food groups.
Breastfeed infants from birth up to two years of age. Breast milk remains the best for babies.
Breastfeeding supplies the basic nutrition needed by an infant. Breast milk is filled with disease -
fighting substances that prevents the occurrence of diseases. It also contains vitamins and
nutrients that the baby needs in the first six months of life.
Eat more vegetables and fruits everyday to get the essential vitamins, minerals, and fibers for
regulation of the body processes.
Eating a meal reach in fruits and vegetables may reduce the risk of heart problems including heart
attack and stroke. It may also protect you from the occurrence of cancer. It can also lower blood
pressure, reduce kidney problems, and decrease calorie intake.
Consume fish, lean meat, poultry, egg, and dried beans or nuts daily for growth and repair of the
body tissues. Improving one's diet consists not only of increasing the amount of food intake but
also raising the quality of food in one's diet. Meat, fish, poultry, and nuts are good sources of
protein, highly absorbable iron, vitamin A and zinc.

6. Nutritional Guidelines for Filipinos
Consume milk, dairy products and other calcium - rich foods such as small fish and shellfish
everyday for healthy bones and teeth. Nutrition surveys reveal that Filipinos fail to meet the
dietary allowance for calcium. Sufficient amount of calcium starting from childhood all
throughout adulthood helps in preventing the occurrence of osteoporosis.
Consume safe foods and water to prevent diarrhea and other food and waterborne diseases.
Food and water are essential to life but they also bring disease - causing organisms like bacteria,
viruses, fungi and parasites. It is necessary that the food that you consume is clean and safe. Buy
foods from reliable sources. Be careful in preparing and serving meals to prevent foodborne
diseases.
Use iodized salt to prevent iodine deficiency disorder. Goiter and iodine deficiency disorders are
widespread in almost all areas in the Philippines that lead to mental retardation among children.
The regular use of iodize salt in cooking, as well as eating food rich in iodine will greatly help in
avoiding this disease.

7. Limit intake of salty, fried, fatty and sugary foods to prevent cardiovascular diseases. Excessive
intake of salt and other salty, fatty and sugary foods increases one's risk of developing
hypertension and other heart diseases.
Attain normal body weight through proper diet and moderate physical activity to maintain good
health and to prevent obesity. Reaching and maintaining a healthy weight is necessary for overall
health and can help in avoiding and controlling many diseases. People who are obese or
overweight are at higher risk of serious health problems. This is the reason why maintaining a
healthy weight is important. It helps in lowering your risk for developing diseases, makes you feel
good about yourself, and supplies you with more energy to enjoy your life.
Be physically active, make healthy food choices, manage stress, avoid alcoholic beverages and
smoking to prevent lifestyle- related diseases. With the changing lifestyle of the Filipinos,
different diseases become significant public health problems. Having a healthy diet, regular
exercises, avoid smoking and alcohol intake are some of the keys to a healthy lifestyle.

8. Health for Life
It is important for each of you to become aware of the nutrients that the body
needs. You need to follow the nutritional guidelines to achieve a healthy life.
These guidelines will assist you in choosing the right kinds of food in attaining the
right amount that you need. How would you use the guidelines in preparing your
meal? What would happen if you do not follow them?