2012 NUTRITIONAL GUIDELINES FOR FILIPINOS

1. DON’T YOU SEE THAT NOTHING THAT ENTERS A PERSON
FROM THE OUTSIDE CAN DEFILE THEM. FOR IT DOESN’T GO
INTO THEIR HEART OUT INTO THEIR STOMACH AND THEN
OUT OF THE BODY.
( IN SAYING THIS, JESUS DECLARED ALL FOODS ARE
CLEAN.)
MARK 7:19
REINO S. GRAN, MD

2. WHOEVER EATS MEAT DOES SO TO THE LORD, FOR THEY
GIVE THANKS TO GOD: AND WHOEVER ABSTAINS DOES SO
TO THE LORD AND GIVE THANKS TO GOD.
ROMANS 14:6

3. DO NOT DESTROY THE WORK OF GOD FOR THE SAKE OF
FOOD. ALL FOOD IS CLEAN, BUT IT IS WRONG FOR A
PERSON TO EAT ANYTHING THAT CAUSES SOMEONE ELSE
TO STUMBLE. IT IS BETTER NOT TO EAT OR DRINK WINE OR
TO DO ANYTHING ELSE THAT WILL CAUSES YOUR BROTHER
AND SISTER TO FALL.
ROMANS 14:20-21

4. FOR THE KINGDOM OF GOD IS NOT A MATTER OF EATING
AND DRINKING, BUT OF RIGHTEOUSNESS, PEACE AND JOY
IN HOLY SPIRIT, BECAUSE ANYONE WHO SERVES CHRIST IN
THIS WAY IS PLEASING TO GOD AND RECIEVES HUMAN
APPROVAL.
ROMANS 14:17-18

5. SO WHETHER YOU EAT OR DRINK OR
WHATEVER YOU DO, DO IT ALL FOR
THE GLORY OF GOD
ROMANS 14:17-18

6. 2012
NUTRITIONAL GUIDELINES
FOR FILIPINOS
REINO S. GRAN, MD

7. 2012
NUTRITIONAL GUIDELINES
FOR FILIPINOS
Department of Health
National Nutrition Council
Approved October 31, 2012

9. KUMAIN NG IBA’T IBANG PAGKAIN

10. SA UNANG 6 MONTHS NI BABY, BREASTFEEDING
LAMANG; MULA 6 MONTHS, BIGYAN DIN SIYA NG
IBANG ANGKOP NA PAGKAIN

11. KUMAIN NG PRUTAS AT GULAY ARAW ARAW

12. KUMAIN NG ISDA, KARNE AT IBANG PAGKAIN NA
MAY PROTINA.

13. UMINOM NG GATAS; KUMAIN NG PAGKAIN NA
MAYAMAN SA CALCIUM.

14. TIYAKING MALINIS AT LIGTAS ANG ATING PAGKAIN
AT TUBIG

15. GUMAMIT NG IODIZED SALT.

16. HINAY HINAY SA MAALAT, MAMANTIKA AT
MATAMIS.

17. Panatilihin ang tamang timbang.

18. Maging aktibo. Iwasan ang alak; huwag manigarilyo.

19. BASIC NUTRITION
REINO S. GRAN, MD

20. WHAT IS NUTRITION?
 Main source of
energy for the brain
and the body
 Helps manage blood
sugar levels and
keeps the gut healthy

21. WHAT IS NUTRITION?
 Provide energy for
growth and physical
activity
 Drinking enough
water keeps the
body hydrated

22. WHAT IS NUTRITION?
 HELPS IN THE
GROWTH AND
REPAIR OF THE
BODY
 REGULATES BODY
FUNCTIONS,
CALCIUM HELPS
BONES STAY
STRONG

23. WHY IS NUTRITION IS IMPORTANT?

24. WHY IS NUTRITION IS IMPORTANT?

25. WHY IS NUTRITION IS IMPORTANT?

26. WHY IS NUTRITION IS IMPORTANT?

27. WHY IS NUTRITION IS IMPORTANT?

28. WHY IS NUTRITION IS IMPORTANT?

29. WHY IS SLEEP IMPORTANT TOO?
Did you know
that children
need 8 to 10
hours of
sleep and
rest?

31. DASH DIET:
 THE DASH, STANDS FOR DIETARY APPROACHES
TO STOP HYPERTENSION.
 THE DASH DIET IS RICH IN FRUITS,
VEGESTABLES, WHOLE GRAINS, AND BEANS:
AND IS LIMITED IN SUGAR-SWEETENED FOODS
AND BEVERAGES, RED MEAT AND ADDED FATS.
 IT IS DIETARY PATTERN PROMOTED BY THE U.S-
BASED NATIONAL HEART, LUNGS AND BLOOD
INSTITUTE TO PREVENT AND CONTROL
HYPERTENTION.

32. STAYING ON THE DASH DIET:
 GRAINS: 7-8 DAILY SERVINGS
 VEGETABLES: 4-5 DAILY SERVINGS
 FRUITS: 4-5 DAILY SERVINGS
 LOW-FAT OR FAT-FREE DAIRY PRODUCTS: 2-3 DAILY SERVINGS
 MEAT, POULTRY, AND FISH: 2 OR LESS DAILY SERVINGS
 NUTS, SEEDS, AND DRY BEANS: 4-5 SERVINGS PER WEEK
 FATS AND OILS: 2-3 DAILY SERVINGS
 SWEETS: TRY TO LIMIT TO LESS THAN 5 SERVINGS PER WEEK

33. GLYCEMIC INDEX:
HIGH GLYCEMIC FOODS TO AVOID OR MINIMIZE
 FOODS CONTAINING SUGAR HONEY, MOLASSES, CORN SYRUP
 VEGETABLES BANANAS, MELOS, PINEAPPLE, RAISINS
 BREADS POTATOES, CORN, BEETS, TURNIPS,
PARSNIPS
 GRAINS ALL WHITE BREADS, ALL WHITE FLOUR
PRODUCTS INCLUDING PASTA, CORN
BREADS
 PASTA ESPECIALLY THICK, LARGE PARTY
SHAPES AND BROWN RICE PASTA
 SNACKS POTATO CHIPS, CORN CHIPS,
POPCORNS,
RICE CAKES, PRETZELS
 ALCOHOL BEER, LIQUEURS, ALL LIQUOR

37. THE GOLD STANDARD:
EXTRA-VIRGIN OLIVE OIL
THE GENERAL GUIDELINES:
 EAT VEGETABLE AND PROTEIN BEFORE EATING ANYTHING ELSE AT
YOUR MEAL.
 EAT MORE VEGETABLE, ALL YOU CAN EAT.
 EAT FISH AND POULTRY.
 AVOID ANYTHING WHITE (EX. RICE, PASTA AND POTATOES)
 IF YOU HAVE CARBS, EAT THEM LAST AT YOUR MEAL.
 EAT BEANS, LEGUMES, AND TWO SERVINGS OF FRUIT PER DAY TO
SATISFY YOUR CRAVINGS FOR CARBS.
 HAVE SOME EXTRA-VIRGIN OLIVE OIL EVERYDAY.
 DO NOT ADD SALT TO YOUR FOOD AT THE TABLE.
 ONLY EAT A MODERATE AMOUNT OF DAIRY PRODUCTS.
 FORGET ABOUT FRYING FOOD.
 USE OLIVE OIL SPRAY TO COAT PANS OR PARCHMENT PAPER FOR
ROASTING.
 DRINK PLENTY OF NON-CALORIC FLUIDS.

40. GOD BLESS OUR HEALTH