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Nutritional Guidelines For Filipinos

Presented by: Joseph T. NavarroBBTE-IT 3-2NObjectives:Eating a proper, nutritious diet offers numerous health benefits that keep you mentally and physically well. Proper nutrition doesnt 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 The 10 Nutritional Guidelines for Filipinos1. Eat a variety of foods everyday.

Foodscontain 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

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

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.

3. Maintain childrens normal growth through proper diet and monitor their growth regularly.

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.

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

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.

5. Eat more vegetable, fruits and root crops.

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.

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

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

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 orsupplements.

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

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.

9. Eat clean and safe foods.

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.

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

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.

How to maintain your health1.1 Having a Healthy Diet1.2 Having a healthy lifestyleHaving a Healthy Diet1. 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 andit's good for you.And, of course, the fresher the better!

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 chooseleanmeats,low-fatdairy, andwhole grainpasta. That generally translates to white meat (without skin), low-fat or non-fat milk, cheese, and yogurt and brown pasta, quinoa, and oats.

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.

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.Andyou 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.

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,

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.

Having a healthy lifestyle1. 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.

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.

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.Andit 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.

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.

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.