nutritional guidlines

1. Nutritional Guidelines For
Filipinos

4. Objectives:
nutritious diet offers
proper,
health benefits that keep you
⦿ Eating a
numerous
mentally and physically well. Proper
nutrition doesn’t mean starving yourself, but
instead means eating a diet balanced in lean
proteins, carbs and fats.
⦿ Promote healthier choices and supporting
increased physical activity, healthy eating,
and effective weight management

5. The 10 Nutritional Guidelines
for Filipinos

6. 1. Eat a variety of foods
everyday.

7. ⦿ Foods contain combinations of nutrients and
other healthful substances. No single food
can supply all nutrients in the amounts you
need. For example, oranges provide vitamin
C but no vitamin B12; cheese provides
vitamin B12 but no vitamin C. To make sure
you get all of the nutrients and other
substances needed for health

8. 2. Breastfeed infants exclusively from
birth to 6 months, and then, give
appropriate foods while continuing
breastfeeding.

9. ⦿ Breast milk is a unique nutritional source
that cannot adequately be replaced by any
other food, including infant formula.
Although pollutants can accumulate in
breast milk, it remains superior to infant
formula from the perspective of the overall
health of both mother and child.

10. 3. Maintain children’s normal growth
through proper diet and monitor their growth
regularly.

11. ⦿ To help your child maintain a healthy
weight, balance the calories your child
consumes from foods and beverages with
the calories your child uses through physical
activity and normal growth. Children and
teens should participate in at least 60
minutes of moderate intensity physical
activity most days of the week, preferably
daily. Remember that children imitate
adults. Start adding physical activity to your
own daily routine and encourage your child
to join you.

12. 4. Consume fish, lean meat, poultry or dried
beans.

13. ⦿ Lean red meats are a particularly good
source of iron, zinc and B12 and are easily
absorbed. Iron is especially important during
infancy and for adolescent girls, pregnant
women, menstruating women and endurance
athletes. The iron and zinc in animal foods is
more easily absorbed by the body than in
plant foods such as nuts, seeds and
legumes/beans. However, the vitamin C
found in fruit and vegetables will help the
absorption of iron from these non-animal
foods.

14. 5. Eat more vegetable, fruits and root crops.

15. ⦿ Eating plenty of vegetables and fruits can
help you ward off heart disease and stroke,
control blood pressure, prevent some types
of cancer, avoid a painful intestinal ailment
called diverticulitis, and guard against
cataract and macular degeneration, two
common causes of vision loss.

16. 6. Eat foods cooked in edible/cooking
oil daily.
⦿ Choosing the right fats and oils in your food
preparation has a dramatic impact on your
health

17. 7. Consume milk, milk products or other calcium-
rich foods such as small fish and dark green leafy
vegetables everyday.

18. ⦿ The food that you eat can affect your bones.
Learning about the foods that are rich in calcium,
vitamin D and other nutrients that are important for
your bone health and overall health will help you
make healthier food choices every day. Use the
chart below for examples of the different types of
food you should be eating every day.
⦿ If you eat a well-balanced diet with plenty of dairy,
fish, fruits and vegetables, you should get enough
of the nutrients you need every day, but if you're
not getting the recommended amount from food
alone, you may need to complement your diet by
taking multivitamins or supplements.

19. 8. Use iodized salt, but avoid excessive
intake of salty foods.

20. ⦿ Goiter and Iodine Deficiency Disorders are
rampant in many areas of the Philippines, causing
physical and mental retardation in children. The
regular use of iodized salt in the table and in
cooking in addition to taking iodine-rich foods, will
greatly help in eradicating this preventable disease.
⦿On the other hand, excessive intake of salt and salty
foods particularly in susceptible individuals
increases the risk of hypertension and hence of
heart disease. Avoiding too much table salt and
overly salty foods may help in the prevention and
control of these conditions.

21. 9. Eat clean and safe foods.

22. ⦿ Food and water are essential to life but they
may also carry disease-causing organisms like
bacteria, viruses, fungi and parasites, or harmful
chemical substances.
⦿ It is important to buy foods that are safe.
Purchase food only from reliable sources. In
addition, care must be taken when preparing
and serving meals to prevent food-borne
diseases. Sharing in the efforts to improve
environmental hygiene and sanitation in the
community will greatly contribute to food
safety in the home.

23. 10. For a healthy lifestyle and good nutrition,
exercise regularly, do not smoke, and avoid
drinking alcoholic beverages.

24. ⦿ With the changing lifestyle of Filipinos,
chronic degenerative diseases are becoming
significant public health problems. Healthy
diets, regular exercise, abstinence from
smoking and moderate alcohol intake are
key components of a healthy lifestyle.

25. How to maintain
your health
1. Having a Healthy Diet
2. Having a healthy lifestyle

26. Having a Healthy Diet
⦿ 1. Emphasize fruits and veggies. A healthy diet is one that's full
of vitamins, nutrients, and color (well, in addition to being
balanced). And the easiest way to do this is through piling on the
fruits and veggies. They're nutrient dense but not calorically dense
-- meaning you can eat bunches and bunches without destroying
your waistline and it's good for you. And, of course, the fresher the
better!

27. ⦿ 2. Add in lean meats, low-fat dairy products, and whole
grains. As good as fruits and veggies are, you need some other
stuff in their to mix it up and stay balanced. When you go for meat,
milks and cheeses, and pasta, make sure you
choose lean meats, low-fat dairy, and whole grain pasta. That
generally translates to white meat (without skin), low-fat or non-fat
milk, cheese, and yogurt and brown pasta, quinoa, and oats.

28. ⦿ 3. Cut out processed junk. If it's in a package, odds are it's not
super good for you. And if it's in a package that doesn't go old for
years, that goes double. Turns out the FDA doesn't even regulate all
the stuff that goes into them and your body doesn't regulate the
additives, either! They're not even recognized as food-like things.
Your body just stores them away, not knowing what to do with
them. Gross.

29. ⦿ 4. Drink up the H2O. If you're looking for a miracle on Earth,
water is the closest you'll probably get. Stay hydrated and just
about every part of you will stay healthy -- your skin, your hair and
nails, your organs, and even your mind. And you can lose weight,
too! Studies show that you could lose 5 lbs. in a year by just
upping your water intake around a liter a day.

30. ⦿ 5. Cook -- the right way. Since you're cutting out all
that processed gunk, you inevitably will find yourself in
the kitchen more, finally putting your passive Food
Network viewership to good use. Cooking is great for
your budget, your skills, and your waistline,

31. ⦿ 6. Concentrate on the good fats. We've already touched on it
with cooking, but there's even more to explore: fats are
necessary (especially for your hair to be shiny, your nails to be
healthy, and your digestive system working as normal), but
unsaturated fats are much, much better for you than saturated
ones (that includes trans fats). Sources of good fats? Olive oil,
avocado, and nuts.All in moderation, of course.

32. Having a healthy lifestyle
⦿ 1. Exercise. There is no way around it: having a sedentary lifestyle
is just about the best way to drive your body into the ground. You
have to stay active in order to stay healthy. If you don't use your
brain, you lose it -- and same goes with your muscles! So whether
you want to run 5ks for breakfast or you just walk the dog every
night, do something. Your body craves it.

33. ⦿ 2. Moderate your alcohol intake. And by that, we mean 1
drink a day for women and 2 for men. And no, that doesn't
mean 7 in one day of the week. 1 or 2 drinks a day keeps you
healthy.

34. ⦿
3. Quit smoking. You also probably know that smoking won't
do your health any favors either. And it takes a chunk out of
your budget, too. And it can harm those around you -- is that
enough reasons for you? If health is even of the least bit
concern to you, quitting will be on your immediate agenda.

35. ⦿ 4. Go for regular physical check-ups. As we age, it
becomes increasingly more important that we are aware of
our health, even if we aren't experiencing symptoms of
anything. It's in your best interest to regularly go to the
dentist and to the doctor, just to make sure you're in tip-top
shape. When all goes well, you can breathe a sigh of relief.

36. ⦿ 5. Stay active in the small ways. Sometimes it's hard to
get a workout in between work, social gatherings, the kids,
and commitments we make that we can't get out of. When
those busy times spring up, it's important to find other
ways to get moving. Even if it's just 2 extra minutes of
exercise, it adds up if you do it every day.