the FNRI
Calendar
HAA,
“Addressing the nutrient needs of pregnant and
lactating women through Pinggang Pinoy”Mandate
‘As per E.0. 396, November 1, 2008
‘Undertake researches that define the
Ciizenry’s rutonal status, with reference to
the mainutton problem, its causes and eects
‘Develop and recommend policy options,
Strategies, programs and. projects which
‘address the malhutition "problem for
implementation by appropriate agencies; and
+ Dituso knowodge and technologies in food
‘and nutition and provide SRT “services. to
relevant stakeholoers
Nission
‘As the lead agoncy in food and ution
‘research and development, the FAS mission
‘she:
+ provision of accurate data, corect information
‘and innovative technologies to ght
‘malnutiion,
Quality Policy
We are committed to provide products and
serves in food and nutiton to both the
‘goverment and private sectors and other
Stakeholders with he highest standards of
‘quality and reliably witin our capabilites and
resources according to customer requirements
and to continually improve the effectiveness of
‘our Qualty Management System (QMS) at all
times in order to most our customers!
saisfacton.
Vi SION
‘Consistent with tha FNR's mandates isis vision
‘of optimum nutiton for all Filipinos, socialy an
‘economically empowered through scientifically
‘sound, envierment-tiendly and globally
‘competitive technologies.
Core Values
+ Excollonce
+ Acton-ovient
Teamwork
“Sincerityts with pride and pleasure that | jin the Food and Nutrition Research Institute
(00ST-FNAI) in presenting to you the 2017 Menu Guide Calendar. This sa special
issue that focuses on empowering the modern Filipina with proper support for
ensuring a successful pregnancy.
Indeed, there is no other experience more challenging, or more rewarding, than the
Journey towards motherhood. The first 1,000 days, stating from conception in the
‘womb, isthe most critical time ina chi’ ite, as itis the phase that dictates ther
state of nutrition, physical health, and well-being up to adulthood. While nutrient
requirements are increased inthis phase, it also serves as a great opportunity for
‘mothers to help ther chiidren achieve an optimum state of development, through
appropriate and nutritious food, proper habits, and micronutrient supplements ~
which will utimately help prevent diseases that may inhibit the development of
children’s bodies and minds.
Centered on the Pinggang Pinoy project ~ which isa nutrition guide developed by
the DOST-FNAI in collaboration with the World Health Organization (WHO),
Department of Heath (DOH), and the National Nutrition Council (NNC) ~ the 2017
Menu Guide Calendar serves as a mother’s best companion throughout her
pregnancy, providing 12 monthly, special seven-day cycle menus as well as a
‘eatured recipe each month, which can also be enjoyed by growing children and the
whole family
It fs my hope, together with the DOST-FNRI, that you enjoy, and find informative,
the recipes contained in this menu calendar. AS more Filipinas take charge in
leading healthier lives, more Filipino families wil be able to break the viious cycle
of malnutrition
‘Salamat at Mabuhay ang Filipina!
FORTUNATO T. DE LA PENA
Secretary
Department of Science and Technology
from the Secretaryam happy to present to you the 2017 Menu Guide
Calendar withthe theme “Adoessng the nutrient
needs of pregnant and lactating women through
Pinggang Pinoy
The theme of the 2017 Menu Guide Calendar is
based on results ofthe 2015 Updating of Nuttonal
Salus of Fipino Chidren and Other Population
Groups. The survey shoved that about 1 in 4
Drognant women and. an alarming 386% of
pregnant teen age gis were nuttionall-atsisk For
lactating mothers, the prevlence of Crone Energy
Deficiency (CED)“underveight. increased slighty
from 11.9% in 2011, 125% in 2013 and 138% in
2015, Ovewoight prevalence also inceased from
77% in 2011, 24.7% n 2013 and 22.4 2015.
Athoggh anemia prevalence decined significant
fram 2008 to 2013 for bon pregnant and acting
women. Teen age pregnant women were more at
risk fr ania. Anemia was also mare prevalent
‘mong lactating mates who lve in ura areas.
Maternal nuttin before and during pregnancy
atfecs the mather's heath an ber infant's grow
Thus, it important that nurent needs be met
trough proper fod an dit. The 2017 Menu Guise
Calndar wil nlp address. pressing concems as
well asthe maitananoe of heath and wal-bing of
pregnant and lactating women
Nutrient needs during pregnancy and lactation ae
higher tan at any other tie for most waren
Therefore, i is important that requirements for
energy. protein, vlamins and minerals be met
uring pregnancy and lactation. For vitamins, most
imporant are folic ac, ascorbic acd andthe B
‘amin (such as thiamin ribofavin and nan and
6 and B12), and vilamins A and D. Among the
minerals, ron, cali, magnesium, adn, zinc and
ord are most essentially needed
Mba oavirements need tobe translated ito foods
Tofind oli rch rom each food group energy
(ig, bow Bolsiag and body regulating) must be
tate daly
‘This can be presente inthe Pinang Pinoy which is
«nen, easj-to-undestand food guide that uses &
fama foo plate made 10 convey the right ood
‘F0up proportions on @per-mea basis to meet the
ody’ energy and nutient needs of the target
benicar,
To dite, the DOST-FNRI has successfully developed
and asceminated diferent Pnggang Pinoy versions
foc hee, adolescents, adult, elder, and pregnant
and lactating women. These canbe used by nutrition
‘workers and aed teh professionals as a untied
reference guide in nutrtion education for suggests
serving ses of recipes and mel,
Thus, the FNAL 2017 wal-4ype Menu Guide Calendar
wil feature 4 week, 7-day cjle menus with 3 main
meals plus 2 snacks useful for planning family meals
Ie wil also include recipes with estimates of energy
‘and nutrintcontbution ver seniag. Of the 19
recipes, 13 belong to the fshvmea/poutr gue
category are vegetable dishes and 1 is sup. Mapu
{od and nutton tps, and nuttin arles related to
‘he heme are als included,
‘Wonope tat with this calendar, nttonist- tins,
home economists, health and nuttion community
workers, studenadolescents, and_ homemakers
especialy the pregnant and lactating women and
housewives, caregiersin hes or instutions wil be
inspire to plan and serve nuttious family meal, Tis
vill contribute in reducing the incidence of double
burden of mahnuttion andthe risk of
rnot-cammunicabeeseasesin the cout.
Happy Pinggang Pinoy year to al of ws.
(God bless and Mabuhay!
MARIO V. CAPANZANA, Ph.D.
Director
Food and Nutrition Research Institute
Message
from the DirectorADOUT Tf
he 2017 Menu Guide Calendar with the theme “Addressing the
‘utrlont needs of pregnant and lactating women through Pinggang
‘Pinoy”is intended for pregnant and lactating women. Its also designed
for nutitionistdiettians, home economists, heath and nutrition
community workers, students, adolescents, and homemakers specifically
caregivers inthe homes or institutions tasked with planning and serving
appropriate meals for families and institutions
This year’s theme focuses on pregnant and lactating women, particularly
their nutritional needs as thsi a vulnerable condition for both the mother
and the baby during the period of gestation as well as wen the baby is,
bor. Of al the ite stages, pregnancy is unique since the well-being of the
baby is dependent on the well-being of the mother.
‘During the frst 1,000 days of a childs life whichis from conception until
the child reaches 2 years old, mother's nutrition is very crucial in assuring
the baby’s and mother’s heath and prevent mortality and early morbidity
of the child.
Featured recipes/combo meals are to be served for lunch and dinner for
pregnant and lactating women as well as forthe whole family. Recipes are
nutritious, affordable and easy-to-prepare,
Pinggang Pinoy and helpful tips during pregnancy and
lactation are included to guide pregnant and lactating
women in ensuring health of their babies as wells,
themselves.Pork, asim see thinly 3 cups 1 Marinate pork wih soy sauce and 9g fort
Soy sauce 2 Thsps ; out.
Chicken egg beaten t pe 2. bree ork in corstarch and deep ry not
Cornstarch Heup } oun golden brown
Cooking of fr fying 4 cups 3 Drain to remove exces i Set asi,
Cooking of forsautting 2 Taps 4
4. tna pa, neat i Sauté gate and onion.
5. Aad say sauce catsup, vinegar, sugar and
watering obo
Gari, crushes, chopped 2 Thsps
Onion, Bombay, chopped 2 Thsps & ~
‘soy saves 2 Thsps
sip icon 5 6 Appl abet pp. Smet 10
seit he z apna. a
ante 5. 1A port ld wel whe sac
Pieape cuts 1 cs
Bex penper en sips cup ~
felesper ve saps sup . Seng Sa 3 maori pork +c
save with vogeaes
Nutrition Facts
otal cooking tne: 1 hour and 45 minutes
Cost per serving: Pup 36.75,
soter coup Buttered|beans!
Carrot, cubed, blanched 1 vacups a
sano bo oes 2 ees and) R
on tomicames ted ep
Sat oath E
bug und
b -
an
Tot cooing ne: £5 mats
Tostpr sean ap 1.80
4. Ina pa, met outer.
2 naa carrots and beans, Cover and
‘sine for 2 mines.
‘38. Aa cor. Season with stand
eoper. Remove tom re
Serving Si: 14 cup
2
JANUARY 2017203
4 5 6 7 8 9 10
peiege: January
Tu
3
10
1?
24
31
Ww Th
4 5
Nl 12
18 19
25 26
2017
B
20
27
Sa
14
21
28Ingredients:
Cooking oll 2 Thsps
Garlic, crushed, chopped 3 Tbsps
Onion, Bombay, chopped 3 Thsps
‘Shrimp, suahe, shelled 3 cups
Squash, cubed 2 Yecups
Sitaw, cut into 1" 3 cups
Shrimp juice from crushed head, 1 ¥ cups
strained
Coconut milk, 2%extraction 1 cup
Salt, iodized 1 tsp
Coconut milk, pure % cup
Procedure:
1. Ina pan, heat ol. Sauté garlic, onion
and shrimps.
2. Add squash and sitaw. Cover and
simmer for 5 minutes,
3. Add shrimp juice and 2°extraction
coconut milk. Season with salt. Cover
and bring to a boil
4. Simmer for 10 minutes.
'5. Add pure coconut milk. Blend wel. Stir
to avoid scorching. Continue simmering
‘uncovered.
Pye pew
Pheri
Serving Size: 1/2 cup shrimps +
4 cup vegetables
alge dice WCE ATE
Total cooking time:
hours
Gost per serving: Php 75.40
[utetion Fact,Su
12
19
26
13
20
27
Tu
14
21
28
sa
203 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28 e ru a r
2 31
Ww Th
1 2
8 9
5 16
22 23
2017
10
17
24
Sa
11
18
25Ingredients:
Cooking 2 Tosps
Ginger crusted 3 Toss
Gar, cused, chopped 3 Thsps
Onion, Bombay. chopped 3 Thsps
Chicken ver, wole 3 cups
Back pepe, around tsp
Soy sauce cup
Vingarcoconut cup
wae cup
angtong eaves and tender
‘fall washed
Water fe bling
Tomato seeded, choppet
nie, Bombay hopped
‘ata! lee
agoong its
in apan eat. Sut ginger,
ti, onion ad ver, Cover and simmer
{or 20 minutes ou ves cooked.
2. pepper, soy sae, iagar and
water, Simmer for another 0 mines,
Serving Siz: cup
Nutrition Facte,
scuuiuenssbesitananeint
Total cooking time: 1 hour
Cost pr serving: Pp 21.05,
ma
Kangkong’
10 cups E 1. Blanch kangkong in bolted water for 8 minutes. Orain.
2 ine ning bor ends kato,
eae ‘ase tase oe Too
oo
i
Serving Siz: cup
tl coking tie: 35 minutes
eV Cia Oh WASu
12
19
26
Februar
uw
1B
20
27
Tu
14
21
28
March
5
22
29
2017
Th
16
23
30
10
17
24
31
Sa
11
18
25Ingredients:
Ginger, crushed ¥ cup
Garlic, crushed, chopped % cup
Onion, Bombay, chopped % cup
Salt, iodized 2 tsps
Black pepper, whole 1 Tbsp
Vinegar, coconut 1 cup
Water % cup
Sil, long, green 3 pos
Hasa-hasa 10 pes
Ampalaya tit, sliced 3 cups
Procedure:
1.1na bow, combine ginger, garlic, onion,
salt, pepper, vinegar, water and sil
2. Line a stainless steel pan or palayok with
fish and ampalaya rt.
3. Add the vinegar mixture, Gover. Bring to @
boil and simmer for 10 minutes or unt
the tshis cooked
Total cooking time: 1 hour
‘Serving Size: 2 pes fish + 31 cup vegetables Cost per serving: Php 44.95
APRIL 20172 3 4 #5
§ 0 TN 2
16 7 18° «19
23
23 24 25 26
2017Chicken breast, diced
Black pepper, ground tsp
Bell pepper, green, strips % cup
Bell pepper, red, strips % cup
Tomato sauce % cup
Salt, iodized % tsp
Sugar, white tsp
‘Water 1 cup
Green peas, frozen 1 cup
1. In.a bowl, marinate chicken in patis and
pepper for 30 minutes to one hour.
2.1m a pan, heat oil. Sauté garlic, onion
and chicken, Cover and cook until
chicken is tender.
3. Add potato and carrot. Cover and
simmer for 10 minutes.
4. Add bell pepper. Simmer for another 5
minutes.
5. Add tomato sauce and season with salt
and sugar. Cover and simmer for 10 minutes.
6. Add water. Cover and bring to a boil.
7. Add green peas. Blend well
Patis 1 Tbsp
Cooking oil 2 Thsps
Garlic, crushed, chopped 3 Thsps
Onion, Bombay, chopped 3 Thsps
Potato, cubed 2 cups
Carrot, cubed 2 cups
Serving Size: 3 matchbox size
chicken + 1 cup
vegetables
Total cooking time: 1 hour and 20 minutes
Cost per serving: Php 42.50
Nutrilon Facts23 4 5 6 7 8B
Labor Day
N
16
23
30
2017
Th
11
18
25
T2
19
26
Sa
13
20
27Total cooking time: 1 hour and $5 minutes
Cost per serving: Php 28.20
Ingredients:
‘Mungo, green, dried
Water for boiling
Cooking oil
Garlic, crushed, chopped
Onion, Bombay, chopped
‘Tomato, seeded, chopped
Tinapa, galunggong, flaked
Water
Salt, iodized
‘Ampalaya fruit, sliced
‘Ampalaya eaves
Procedure:
1. Ina pot, combine munggo and water.
Cover and bring to a boil. Simmer for 45,
1% cups
6 cups
3 Tbsps
3 Tosps
3 Tosps
3 Thsps
1% cups
3 cups
2tsp
3 cups
5 cups
minutes or until tender. Set aside.
2. Ina pan, heat oil. Sauté garlic, onion,
tomato and tinapa.
‘3. Add cooked munggo and water. Cover
and bring to boil
4. Season with sat
‘5. Add ampalaya fruit. Simmer for § minutes.
6. Add ampalaya leaves. Simmer for another 2
‘minutes.
JUNE 2017
be11
18
25
1203 4 5 6
Independence Day
2017
Th
—_
15
22
29
16
23
30
Sa
10
17
24Pork, kasim, cubed
Water for boiling
Onion, Bombay, sliced
Salt, iodized
Black pepper, whole
Kamote, yellow, cubed
Banana, saba, medium
Tipe, sliced
Baguio beans, sliced
Pechay baguio, sliced
Procedure:
1. Ina pan, combine pork and water
Cover and bring to a bol
2. Lower the heat and simmer until the
pork is tender.
3. Add onion, salt and pepper. Cover
and bring to a boil. Simmer.
4. Add kamote and saba. Cover and
‘simmer for 2 minutes.
'5. Add baguio beans and pechay.
‘Simmer for another 2 minutes.
Ingredients:
2¥ecups
9 cups
Yecup
1 tsp
1 Tosp
1 ¥ecups
3 pes
2 cups
5 ¥ecups
Total cooking time: 1 hour and 15 minutes
Cost per serving: Php 35.45
‘Serving Size: 3 matchbox size pork +
‘1a cup vegetables
Nutrition FactsSu
N
16
23
30
10
17
24
31
617
23 24
Tu
11
18
25
July
Nutrition Month
12
19
26
2017
Th
13
20
27
14
21
28
Sa
5
22
29Procedure:
.in.apan eat Doe ty tone ua
olen brown. rant remove excess
i Set aside
2.tn another pan, heat ol. Sauté gare,
‘non ana kc.
‘3. season with sy suc, sur, pepper
Ingredients:
Cooking ofr fying tobwa 2 cups
Tova siced (1 pe sce ito #) 15 pes
Cooking for saning 3 haps
Gai, crushed, chopped 3 Tbsps
Onion Bombay, chopped 3 Thsps
cha, sed 2 haps
‘Soy alge cup
‘oper, waite 1 Thsp and sat
‘Black pepper ground % tsp 4. wate. Cover an simmer for 5
Sa ded tsp minutes
Water 1 cup 15. Ad tokva Blend wel Sime or
‘note 9 mints,
Serving Size: 12 sas
Procedure:
1. Steam squash ina steamer or 1 mints.
2. ina mining bow, mash the steamed squash. Set aie.
13. 1na pan, heat Sate gate an aio.
4. Add squash. Simmer for 5 inate.
5. Aa water. Season wih salt and pepper. Cover and
bring to ol
6 Aa the mk and rede eat to medium unt
‘ery boing, Dont et the soup bol or he milk wl
cara
7. Add sugar Simmer or int.
Sauash,sleed. 2 ses (2in.X i, ect)
Cooking ot 3 Tops
Gare, crushed, chopped 1 Tos.
Onion: Bombay, chopped 2 Tsps
Water 5 cps
Sat iodied 1189
ack peer, ground pinch
ik evapratae cop
Sugar, white 1 Tosp
Satyoricaves cups
[Nutrition Facts — ‘Ad stot. Cook or mit.
Serving Si: 1% cups
out and 5 minutes
3.10
Tota cooking tine
Cost per sering
AUGUST 20171
23 45 67 8
Ninoy Aauine Day
August
National Breastfeeding Month
Tu
1
8
5
22
29
Ww
2
9
16
23
30
2017
Th
3
10
1?
24
31
11
18
25
Sa
12
19
26Ingredients:
Total cooking time: 1 hour
‘Serving Size: 3 matchbox size chicken + and 25 minutes
1 cup vegetables Cost per serving: Php 33.60
Cooking oll 3 Thsps
Ginger, crushed % cup
Onion, Bombay, chopped 3 Thsps
Garlic, crushed, chopped 3 Tbsps
Chicken, breast, fle, sliced 3 cups
‘salt, iodized 2 tsps
Papaya green, unripe, sliced 3 % cups
Water 5 cups
Malunggay leaves 3 cups
Procedure:
1. in a pan, heat oil. Sauté ginger, onion,
garlic and chicken. Cover and cook
Until chicken is tender.
2. Season with sat
‘3. Add papaya. Cover and cook
4. Add water. Bring to a boil and simmer
for 10 minutes.
5. Add malunggay. Simmer for another
‘minute
Sys a= SeesSu
10
17
24
1203 4 5
11
18
25
Tu
12
19
26
w
13
20
27
2017
= 2 September
Th
7
14
21
28
—_
5
22
29Procedure:
1. cean and wash gatungp0n9-
Galunggon, cleaned 15 pes Drain
‘Sal oie 2159 2 Season wih sat
ooking i tying 4 caps 3. naan, eto Fry galunggon.
ran excess a.
otal cooking time: 45 minutes
Cost per seving Php 44.40,
Ingredients: Procedure:
cootingot 278 Binakbet. 4. na pa, eto Sut gui, oo,
Geese tests ‘eatin suman
Soar ered Tse 2 ho ssth Coven ok or 0 rs.
fans one. Ve 3. Ads wna Sine 2 mies
Suuesh cued Yecips 4. Aad ofr, sta an eget. imme or
Coane ‘ae ne tte eee
,
Oia See) os ene
simationt teas
Serving Sie 1 cup
Total ooking tne: nour and 10 minutes
Cost per serving: Php 14.60,
OCTOBER 2017so oM WoW om F so
3 4 5 6 7 8 9
24
31
Ww Th
4 5
Nl 2
18 19
25 26
2017
13
20
27
Sa
14
21
28Ingredients:
Cooking oil 3 Thsps
Garlic, crushed, chopped 3 Tbsps
Onion, Bombay, chopped 3 Tosps
Pork, kasim, ground 3 cups
Salt, iodized 1 Ye tsps.
Black pepper, ground % tsp
Carrot, cubed 2 cups
Water 5 cups
Patola, sliced 2 ¥ cups
Misua noodles 1/3 cup
‘Malunggay leaves 3 cups
Procedure:
1.1m pan, heat ol. Sauté garlic, onion and
‘ground pork. Cover and simmer for 5
‘minutes.
2. Season with salt and pepper. : December
Su M Tu Ww Th
io 1 2 DB 14
1? 28 19 20 21
viata Eve Cheetos Day
24 25 26 27 28
' 2017featured recipe
Pork, Kasim, cubed
Garlio, crushed, chopped
Onion, Bombay, chopped
Calamansi
Soy sauce
Water for boiling pork ——
Cooking oi
Potato, cubed cups A
Cartot cubed 2 vs cups
Boll pepper, ed, sips % cup ,
Boll pepper, aren, sips % cup
Tomato sauce ¥ cup >
Salt, iodized 1 % tsps
Black pepper, ground ¥4tsp
Sugar, white 2 tsps
Procedure:
1. Marinate pork with galic, onion, calamansi and soy
sauce for 1 hour. ae
2. Ina pan,combine water and marinated pork. Cover
and bring to boil ¢
3. Lower the heat and simmer until the porkis tender. cpeaainote
4. Drain the pork. Set aside the pork broth, ooo
5. Ina pan, heat ol Saute pork. Cover and simmer. Tota cooking time: 2 hours
6. Ade in pork broth potato and carat. Cover and Serving Size: 3 matchbox size pork + _aid 10 minutes
simmer for 10 minutes 4 cups vegetables Cost per serving: Php 49.70
- Add bell pepper and tomato sauce. Simmer for
‘another 10 minutes.
son with salt, pepper and sugar.
Nutrition Facts aefeatured recipe
Ingredients: pe
sare, cushel ees Tons YY ei
Black pepper, ground % tsp
Sugar, white 2 Tbsp
Cauliflower, sliced 3 cups
bo
ae wy 7 £
Baguio beans, sliced 2 cups J
Bel pepper, red, strips % cup
Water ¥cup z
Procedure: ‘
Cover and cook until chicken is tender. SUC, id
1.
2 season wih soy saves, sat, peper an sos
3, add caulflower, ca, bagl bears, el ene
ana wu
4. cover a ng ta Samer 10 mites Tot ooking ine teu
Serving Size: 3 matchbox size chicken + 25 minutes
1% eh vegetables Cost per serving: Php 54.10
Nutrition Facts,Sunday
‘eaKrAST
snacks
1M Chess pied sandwich
Chicken aang on meta ast
= oat
Wednesday
aREAKFAST
Poached oy
Freebat
fatten {
Renmin
nent
Pontes
‘nyt
onwen
ny meow
Gin ago
Bote town ee
Vanna sate
snacks.
‘AM Onde onde Ginger tea |
elo sace
Pub Glazed cassava
Week 1
ssuenweeoequenvveusives
Monday
“BREAKFAST.
Saleen wh ones anonns
Pde!
aoe mh i
ne
Mora sup
tang mh
tore
Poet
owen Fatal Ym
ary Paasren
vont ope fetes
tadbom | Mra
Poaastae =a
satoxs ‘= Gaye pasts
‘av Sas sina wn pues ek fit See kane ce
Piel go cord pe :
Hveneweeerepouuuuvesues, nihiricemensnctenices EEaeney
f mEARrAST
Friday Seavbary
pes Steamed cnr
fara ceo ran age
ee ——
tote mae Seal
Sas
Nate at med
Dien cen te
Crean of asparagis soup me
Thong wi ze con salsa Laat
Boies e
Moon sie re
sxAcKs
‘i be patow
PU Sweetened baba wih ngta
PM Sruash icy wi KaosSunday vecveresyps + susueewreeequouy
BREAKFAST Monday — Twesday
fear
espe sce wth mins oneneast EMA
tote ie Feinahingpon gig siaonay Oe
Cone wei Tate! Sheba ia gh mh cay
tote Wels alse
ede
wn 3 uo
Fried chicken ) re Crapy tote sisig —
om OE RE pee
fotesce oa atelbownce fom Sent
rr a3 doie re
onwen Danan
owwen aol fancied ges
vere ' onto pense ONNER
Seed carat ‘=e. Sr Shisroneuore tins
tote beer fsirccmbe Sako Saar
ei SNACKS Ue hlaya
smtoxs s 4 Anata
fat Lops ree fatfohavratonoe | SANGRE
tnt Cana Ga tee Anat ot ea
mit Pct moe
eoevcenswevevesses fas,
hursde
Thursday BREAKFAST
sneaKeast rs
Sagan tat Teta alma wi cars and
awaian pizza pandesal ee
ian Cote ha
Poa aah ih amps unc
Soest te Potting sans
Sets ey soto yagi go
tan Sotedom
Doane eam
wen
‘Sapa de 0 a
eos evento
tin Frome sa
finde feted own re
oiston is mimi
sancxs snacks
‘AM Blt wih ral coconut
PM - Po Bian wh sad 09g
Week 2
‘U-Inbaw a mais
PU Sopso na murggo
Wednesday
BREAKFAST
tater
Sauer kare stawmth hneteon mest
Bate ro oe
Cotes win mi
ncn
‘ame a actana
‘Soar aa wih eaves
lead goon ia
inwer
‘Ship wih qailegp and cashew us
Patosaiat
Bote ie
neo
swacxs
‘AM Vegetable empaace
PM iso bso
Sohirdey
SREAKFAST
‘vecad.
iadong gay 09
Boles roe
(of wth ic
wnct
Ginteag hip with alabase and
itor
Boies noe
Grapes
DINNER
Porclanga shang
Fria gue
Soied noe
sacs
AM Kamo tes
PM Town sapoard Supeee
Week 3
‘AM Banana on,
PA = Mas ca
jundey | 7 si
ae v Mondoy po
le ‘BREAKFAST ‘Rambutan-
on Ripe paoaya Pork tocino
na Daing a bangus ‘Str ted toge and carrots:
ane Kamote ops saad ‘Boiled roe
cepestns — Boies nee + “Hot chocolat |
om SereAS eel ‘wn i
| oe ee ate
aed Se pe ny
Boiled en ‘Steamed brocont and qaullower: Boiled nos
Poe fers a
DINNER = “DINNER
oy ae aaa
a ‘Boot wit broccoli and spinach “Mango-cucumber-tomato salsa
ut a Boiled rice Boiled toe
peace “Avocado ‘Leche flan can yelo
a Ee |
—— owes
oy ere ae ee ee
2 VSeuee feo
ee nee HAC ECON CEE EU UUOE EES sueueurerereite a
Wednesday t ae +Sahiday
veoh Thorsday Friday ee
owes ‘BREAKFAST BREAKFAST {Mang
= | ae ive
he Ne ea ace
= ‘Kesong put) ‘Gai nce i { Tea
tase oe a ee
a wwe, Se sea near a
ses SSR test cateree ‘and ampalys Frity among jy
= ee a aS
= = 4
; T ‘Seafood kare-kare with bagoong
iar = | al ss es
a inven f = | Watameton
nee Clear soup with kali Chicken nasal with foyamansi
Trae Pork picadillo with cafrots and potaloes Papaya atsara SNACKS:
ga al —— A Same
et rave = =
ae ‘SNACKS {Wednasdoy
BREAKFAST
ainto
Tune ovat
ede
Hotere
unex
atts a tpon
‘Asbo arng
Bale own ce
Shaguls
Svnday
reaxrasr
Fonepaste
Feat
Seed tonates
fearon
Cderomnte
nen
Oyster chicken gers
Sapte asad
Bote
Fresh ut conte
‘DIweR
Pork naga
Bote os
Bole Saban nga)
‘sacs
2M rao oe mercedes
PM Bo may aoe
Sweet ard sour beat Bas
(Coley an ge bean salad
Bled ie
Site
suacKs
‘a-Sqash aia
PM Shawarma ea
Week 4
Tuesday
Monday BREAKFAST
tee
BREAKFAST
a tan
Fe cece .
Pandesa! Brown ct
rata —_
a Poni
i “Ampalaya salad
fee aps wh apg real
owed town ee
= tatnain
nen
ven
hopeey wn een sips
tg yh Shopsy
‘ced meton tagalog sa maiamig = ~
sucKs
uc, ete
nal PM - Parc patot
erent coveseeeqynasseeees ST
prea orenast
~Prarsdey- ‘BREAKFAST ‘Ratles-
neaxrast — a Stn cre
eet ey Erte ‘
Vere ase career ca
Suny sep a, freak a
ene ane ‘une oat ‘veggies.
Caner
era wn yep oi x
nea folate on
Cheha ot tora fans
tote ee 2 oat
natn ogea nner ee ere
in ea tts ryt
Pe ead r Mangosteen
Fest ep aes
(Gatog tas tw pats a eats
pried “AML Baked magaroni
Srataoe savcxs 2-Baked aa
At Sina at spn hg
smvcxs
PM arta
Ib Boke pe
Pu tpfe: Critical Window of Opportunity
Smee
heist 1,000 days of te - whch cavers the pera from conception up othe second yat acids te the most rial perio of one's growth ané development
‘uring te “st ,000 days" good ntton fs very crus for ensuring a heathy start nie and avoiding ery moray and moray.
Nalnutrtion dung ts etic periodof development for a child nas not been adequately addressed i the Pilppins. There has been slow and tle reduction in the preva
lence of underweight intans and young chien ithe past cade as revealed by te National Nutrition Survey (NHS) rom 2001-2015.
Te fect of por maternal heath and nutrition goes through aisous cyl. Maltin that ocurs during childhood, adolescence and pregnancy has &negtve impact
‘on bithweight ofthe nwa: When 2 chi sues frm asease, nuttin absorption is aeted ta retards growth and Gevelpment, whch remains unt aolescence
Wen woman gets pregnant, she wil aly gv ith fo an undernourished chil. Ti hil wil become sparen tron fo an unernourished baby, andthe cle may
0 on anton.
Thetadngs ofthe Maternal Heath and Natron and nts and Young Chia FesIng (CF) of the NUS sed light onthe county's standing towards Miennim
Development Goals (MOGs) and Son reducing chid mortal and improving maternal heath thatende In 2015. The results so served as benchmark data forthe Sustan-
able Development Goals which sucaeés te MDGs.
‘Among he gang results am the survey, pregnant teenagers were mare vulnerable see Iey ae more nun atsk or nic energy detent and anemic han
ther adult mathe counterparts. Mothers the poorest and paor quails, wit ow educa atanmet ol gaily employed, and most ining irra areas ended
to nave no acess to matoral hah serves. n tems of TY, an imravement i he rate a bel initaan of breastfeeding and exlsivebrestenting has been
Feportes However, les than 1 never 5 chlren 6-23 mont od met Ihe minimum ear versity seore (DDS) of, suggesting that malorty ofthe cre nhs ape
‘70 dd not rceve complementary Toad of good nutans quay.
Thus, adaressing he needs of pregnant wore, ifnts and young ehiaren forte Fist 1,000 days wil break the itergeerational cyl of manutrton, and hopetly
prove the wel-eng ofthe population.noe’ rational stats recy iloeces he ea
and nana tts of ar elt fom prgnany
‘uth. Prope: Reh an nutonl mais sho be
fstaiabed by the mother trom the sa teal even
Ewflore concapton. pane mathe are vleabe 10
‘Several Peal a nliona sk sown by Smeal
(ata Accoramg to the Food and. Muon Research
Intte's(D0ST-Fu 2018 Updating ofthe Nationa
Sis of Fino Chaten ana OterPoplton Groans,
ately rate MUR) pte inience of women's
Gath tesulig tom complestors at proqarey and
thilgiah na gen popstion remains hgh 49 gene
for every 10,000 eich
(ne messape rom he NGF says, “Fra hey este
and good nuton, exercise regulary, do not smoke and
‘oid inking aconole beverages to help prevent
sty elated nor communicable cseases" Prgnant
woman art encouraged 10 sey flow this
Fecommendation 10 achiev opium ution for
self and her baby and prevent complications or ith
defects to the baby hat may as rom consumption ot
Alcoholic beverages and cgarete smoke
Drinking aloha beverages should be avoided all
throughout pregnancy Because affects the pial
and ental grow of the baby. The taby may acauire
fea ‘aeanol syndrome, a dlsoder that permanenty
amapes the cata! nervous system, especlly the
bra
‘pregnant woman shoul voit smoking and exposu
to secondhand: smoke. Metine, which comes rom
Inhaling cigarete smoke, enters he mothe’ ceutary
‘stem and also tat of te fetus trough the plier
When this happens, oxgen supply of the fetus is
amgromisea. Te fetus grows slowly and can est 10
Tew birthweight can also result petri
Some recent sludles have also shown at smoking
nj during pregnancy ean ead to birth detects such
‘as congenital heat detects,
Heath pregnant women should have 30 minutes or
‘more of moderate ftnsty physical acy every ay
Regular exercise can help preven excess weight ga
reduce preprancy rete problems, ike back pan
‘weling, and constipation. I can also Improve sleep
Drepare for ebor ‘and lessen recovery time afer
hla. Examples a estes tat a pregnant woman
an do ae wang erable dancing, belly dein, yo
and swimming, However, belo exercising, tis bier to
anu doctor frst, especialy when a woman fas not
ben atv for alang time or has aigh-rsk pregnancy,
In action, a pregnant moter should drink plenty ot.
‘is, espcaly water. Dung pregnancy, a womans
ood. volume Increases ramataly, ths, hag
enough fis can hep prevent commen probs sh
‘ss constipation and denyratonroqnant women should give importance to
200d et and proper nutiton because the
‘uttloral slays oftheir babies depends on
them," Vealhy det can male a great
catioution toa heathy pregnancy.
‘he Food and Nurtion Research Intute of
the Deparment af Scene. and Teeholagy
(DOST-FNAI) developed a ew food ui for
bregant mothers and actang women, THs
Called Pggong Pinoy. This ool eps
Inaiaduals choose a vary of foods trom the WR
Go, Grow and law praups on per meal ass
Be suet inlet tems which eve in carbohyrates (Ge ands), proens (Grow
aos), fs (G0 foods) sna varias and mierals (Glow foots) anda lt of Td,
Coing food choles to a ew Kings of oo usualy result in an imbalance det.
Hat ofthe plate represents Glow foods consisting of futs and vegetbes. Eat mare
‘vegetables than ts Ge and Grow fads shoul i up he aber mala the pe. with Go
Taos (9, ce, or, bread, otmea, and ootros) taking a biget patio than Gow
‘ods (et: mei, ens, pouity, ish, beans and legumes),
‘ter nea tips for pregnant and lactating women included in Paggang Pinay are the
teow:
Eales say, te, faty an sugared foods to peevent cron clsases
Take flan supplements to mes daly requenens
Do ot sme and ak lott beverages
+ Understan ntion lformatin on produc labels to make smart food chokes.
Te Pinggag Pinoy also suggests tat pregnant women have regular prenatal check-ups
and galver herbals in ah eae faces.
PINGGANG PINOY"
om
Ho
Go
Flce ana
‘Mteratves|
Rice
Pandesal
Loat Breaa
Cooked Noodles (e.
pansit
Root crop (e.
kamote
Ped
Cy
mas
Pres
or
oe
(e.9, saging,
Prey
Deer
Presa
‘Age Groups
1 cups
8 pices, small
6 sles, small
1% cups
1% medium pieces
cet
od
rr
S.ocmare lasses 10 or more gasses
(Pregnant Women) (Lattng Women)78 weight of expectant mams indicates wheter r nat they observe proper nutri,
Proper nuttin means eating height Kind and amount of foods.
Based on he weight‘or‘eght table of the Food and Nutiton Research Intute
Deparment of Science ané Tecnology (DOST-FNA) by month of pregnancy, the ota
welgt ga forthe entire curation of pregancy ean range fom 13.45 klograms
2339 pounds) fora mom who s 142 cenimetrs (4 Tet and 6 inches) tl, 194
tlograms (or 4268 pounds) for' mom who stands 170 ceatimeters (or ee a9
hres)
The average weigh gain for a fubterm pregnancy is 125 kilograms but the
recommended weight gain over pregnancy depends upon the mons stature and
pre-reprancy auional stats. Weight forthe particular Rlght and specie month of
regnancy tats below the splted range inde tat mom snot gaining enough
‘elt On theater nang, weght that above he stipulate weight range dete at
‘the mom is vereight or gaining weight ery fast. Underweight moms need to gin more
‘eign whle those wo ar overweight eed to ain se weight. Not ean the el
‘weight during the teen imesters or mano pegrany poses some rks, her
‘nthe part of mom othe bay nie the wom
‘An undereight mom-to-be may have a low birth weight infant. An overweight
ror-o-e may tNewse give Dh tan overweight infant ané may experence act
0 prlange labor
pregnant woman need oat oreo mee nat ony her own sional neds but also
that ofthe proming fetus ined the womb. She needs adaitona 200 haloes pr eay
from te fourth aah tothe ninth mont of pregnancy aecordag to the Recommended
Energy an trent Intakes (REM), 2002. The REN was developed by the RENI
Tenia! Working Group
(1WG) Commitee and REN! Task Forces composed of professionals in the neath and
hutritonal scenes. Adon, she needs oneeas her daly ike ote nents
‘compared to anor pregnant woman
Nutrients Pregnant
Protein (grams) 68 58
Vitamin A (micrograms
tinal Equvalont 00 500
vitamin (iigras) 20 70
thiamin (itigrams) 1 14
Fbtiavin (itis) 47 14
niacin (iigrams niacin
squivalent), 18 “
iron (iigrams) {34 @w mest E
38 (a tmester) 7
Eating mere, however, snot enough. It soulé be of the right kind and amount.
Tronic fods and tamin ch feods should be Wloded i the daly meas To
prevent on-efiengy. ran-eh foods inde her, est, ie, lean met, £99
alk, and ely and yelow vegetables, The wan Cen Toad, tie pe or pean
mango pay, chi, pineapple, melon and watermelon wil make te tod effeey
Use ron. Remeber tat preper nutri ang repur check-up ofa mom-o-be Is Me
ky to ensuring a hel bay!RECIPE DEVELOPMENT UNIT
FOOD RESEARCH & DEVELOPMENT GROUP
‘Marieta M. Bumanglag
Sete ee Se
Maylene P. Cajucom
‘Sees aa
‘May Ann D.Gironella
Sco ee Sea
mee
|. Samorano
‘cote
CREATIVE AND PUBLICATION UNIT
TECHNICAL ADVISERS
‘TECHNOLOGY DIFFUSION AND S&T SERVICES DIVISION
Ma. Melia 6. Glorioso ‘Mario V. Capanzana, Ph.D.
Sina Sen fees See then
Romeo R. Artur Ferdinand B. Oamar, DPA
samotrahe ene 1. ene eden OE
Caer me
und Rian A. Doringo
oma tenses
‘Cecilia Cristina S. Acun, M.D., Ph.D.
Erlinda V. lao
scores hexacht
Engr, Rosemarie G. Garcia
Sono eae
Joyce R. Tobias
Leah A Pers
Suing Ste eee Sci,
Error Tae wae
‘Mitlor S. Gonzales, Ph.D.
Sie Se ene ge TESTO