Overview of Nutrition

and Health
Learning Objectives
1.1 Describe how various factors influence personal food choices.

1.2 Name the six major classes of nutrients and identify which

are organic and which yield energy.

1.3 Define the four categories of the DRI, the Estimated Energy
Requirement (EER), and the Acceptable Macronutrient
Distribution Ranges (AMDR), and explain their purposes.

1.4 Describe the kinds of information researchers collect from

nutrition surveys and explain how the information is used.
Learning Objectives
1.5 Explain how each of the dietary ideals can be used to plan
a healthy diet, and how the Dietary Guidelines and USDA
Food Patterns help make diet planning easier.

1.6 Compare the information on food labels to make selections

that meet specific dietary and health goals.

1.7 Recognize misinformation and describe how to identify

reliable nutrition information.
Health

A range of states with physical, mental, emotional,

spiritual, and social components.

At a minimum, health means freedom from physical

disease, mental disturbances, emotional distress,
spiritual discontent, social maladjustment, and
other negative states.

At a maximum, health means wellness.

Wellness

Maximum well-being; the top range of health states;

The goal of the person who strives toward realizing

his or her full potential physically, mentally,
emotionally, spiritually, and socially
Nutrition

The science of foods and the nutrients and other

substances they contain, and of their ingestion,
digestion, absorption, transport, metabolism,
interaction, storage, and excretion.

A broader definition includes the study of the

environment and of human behavior as it relates to
these processes.
 optimal physical,
mental, emotional,
spiritual, and social health

Person takes responsibility Superior

for all health areas and level of
meets all needs. health

Good Person
Most people function level of covers most
near here—they meet health needs we{l,
needs at a minimum to
Person is
but some
prevent symptoms. areas lack
physically,
attention.
mentally,
Person relies on Moderate
ernotionally,
medicine to level of
spiritually,
symptoms;
treat health
or socially
nonfunctional.
needs are not
met
Marginal
level of
hearth
Death Poor
from level of
disease health

Person meets needs only to

reverse symptoms as they appear

FIGURE 1-1 The Health Line

No matter how well you maintain your health today, you may still be able to improve tomorrow
Likewise, a person who is well today can slip by failing to maintain health-promoting habits.
Food Choices

A person selects foods for many different reasons.

Food choices influence health—both positively and

negatively.

Individual food selections neither make nor break a

diet's healthfulness, but the balance of foods selected
over time can make an important difference to health

In the interest of health, people are wise to think

"nutrition" when making their food choices.
Factors which influence food choices

Preference Availability, convenience,

Habit and economy
Associations Age
Ethnic heritage and Body weight and image
regional cuisines
Medical conditions
Values
Health and nutrition
Social interaction

Emotional state
TABLE 1-1 Selected Ethnic Cuisines and Food Choices
Grains Vegetables Fruits Protein Foods

Asian Millet, rice, Amaranth, baby Kumquats, loquats, Pork, poultry, fish Soy milk
rice or whcat corn, bamboo lychcc, mandarin and othcr scafood,
noodles shoots, bok choy, oranges, melons, squid, soybeans,
cabbages, mung pears, persimmon, tofu, duck eggs,
bean sprouts, plums cashews, peanuts
scallions, seaweed,
snow peas, straw
mushrooms, water
chestnuts, wild yam
Mediterranean Bulgur, couscous, Cucumbers, Dates, figs, grapes, Beef, gyros, lamb, Feta, goat,
focaccia, Italian eggplant, grape lemons, melons, pork, sausage, mozzarella,
bread, pastas, leaves, onions, olives, raisins chicken, fish and parmesan,
pita pocket peppers, tomatoes other seafood, provolone, and
bread, polenta, fava beans, lentils, ricotta cheeses;
rice almonds, walnuts yogurt
Mexican Taco shells, Cactus, cassava, Avocado, bananas, Beef, chorizo, Cheese, flan
tortillas (corn or chayote, chilies, guava, lemons, chicken, fish, (caramel custard)
flour), rice corn, jicama, limes, mango, refried beans, eggs
onions, tomatoes, oranges, papaya,
tomato salsa, yams plantain
The Nutrients

Six classes of nutrients: Water, carbohydrates, fats,

proteins, vitamins, and minerals
44 organic
organic nutrients
nutrients
> Which ones are essential? Carbohydrates
Carbohydrates
Lipids
Lipids
Foods must supply these
Vitamins
Vitamins
Y Which ones are organic? Proteins
Proteins

• Contain carbon

> Which ones are energy-yielding?

> Which ones are vitamins?
• Facilitate the release of energy

> Which ones are inorganic?

Regulate the release of energy and other roles
 Basal Metabolic Needs
The BMR is the largest energy need, accounting for
60% to 75% of the daily energu expenditure of most
persons.
In practice the BMR is seldom measured because of
the many practical problems involved.
The resting metabolic rate (RMR) is often used in
clinical settings because it does not require the
individual to be in fasting state.
It is important to recognize, however, that the RMR
may be as much as 10% to 20% higher than BMR
because of energy being expended in the digestion,
absorption, or metabolism of the food or the delayed
effect of recent physical activity.
Compute : meter squared
Measuring Basal Metabolic Rate
 Direct Calorimetry
 Indirect Calorimetry
 Indirect Laboratory Tests
Estimating Total Energy Requirement
 The total energy expended by an individual
is the best predictor to estimate TOTAL
ENERGY REQUIREMENT
 Total energy expenditure comes from three
energy needs:
1. Basal metabolism
2. Food intake effect, and
3. Physical activity
Direct calorimetry
 A person is placed in an enclosed chamber
having the capacity to measure the body’s
heat production while at rest.
 This instrument is large and costly and
usually found only in research facilities.
Indirect Calorimetry
 A respirometer is used. In clinical situation,
the complete apparatus is often called the
metabolic cart.
 As the person breathes through a
mouthpiece or ventilated hood, the exchange
of gases in respiration, the respiratory
quotient (CO/O) is measured.
 The oxygen used in the production of energy
is equivalent to heat released and so can be
converted to kcalories.
1. RMR/BEE/REE
1. RMR
Women: 0.9 kcal/kg/hr
Men:1.0 kcal/kg/hr
2. Harris- Benedict Equation
3. Mifflin – St Jeor Equation
2. Food Intake Effect (Thermic Effect of Foood)
 Approximately 10% of the kcalories in a meal
or snack are used to process and metabolize
that food, although varies depending on the
food
 The TEF for fat = 0% to 5%
 Carbohydrate = 5% to 10 %
 Protein = 20 % to 30 %
 Alcohol 10 % to 30%
Indirect laboratory tests
Thyroid function less can provide indirect measures
of BMR and thyroid activity.
These tests include measurements of serum TSH, T3
and T4 levels.
Thyroid hormone levels within the normal range
indicate the cell metabolism is occurring at normal
rates but cannot be used to calculate BMR.
Evaluating your energy expenditure
1. Resting Metabolic Rate ( RMR)
2. Thermic Effect of food
3. Physical Activity
Mifflin – St. Jeor (MSI)
Women:
REE = [10 X kg ] + [ 6.25 x cm] – [5 x yr] – 161
Men:
REE = [10 x kg] + [ 6.25 x cm ] – [5 x yr ] + 5
 Active + more than 0.7
60 min mod
How to Estimate Energy Requirements intensive
Harris- Benedict equations (HBE) activity or a
mix of
For women 19 years and older: moderately
intensive and
BEE = 655 + [9.6 x kg] + [1.8 x cm] – [4.7 x yr.] vigorous
For men 19 years and older: activity
Very active +2 hours or 1.2
BEE = 66.5 + [13.8 x kg] + [5.0 x cm] – 6.8 x yr.] more of
vigorous
activity
2. Food Intake Effect (Thermic Effect of
Food) Consider a 35 – year old woman weighing 132
 Approximately 10% of the kcalories in a meal pounds who is 5 ft 5 inches tall.
or snack are used to process and metabolize 1 kg = 2.2 lb
that food, although this varies depending on
the food. 1m = 39.37 inches
 The TEF for fat = 0% to 55% 1m = 100 vm
 Carbohydrate = 5% to 10%
 Protein = 20% to 30% 1 inch = 2.54 cm
 Alcohol = 10% to 30%
Body Mass Index
Thermic Effect of Food
BMI = Weight (kg)
 The energy needed to metabolize amino
Height (m)2
acids and synthesize new proteins raises the
TEF of this nutrient and may explain why a BMI = Weight (lb) x 703
high-protein diet helps with weight
Height (in)2
maintenance.
 The very low TEF of fat along with its high
fuel factor (9kcal/g) will accelerate weight
gain on a high-fat diet. Acceptable Macronutrient Distribution
Ranges for Adults+
3. Physical Activity (PA) Factors for EER
Equations Range (% of energy)
Carbohydrates 55-75
Definition P A Factor Proteins 10-15
Sedentary Normal 0.2 Fat 15-30
activities *PDRI, 2015 (Philippine Dietary Reference
required for Intake)
independent
living
Low active + at least 30 to 0.5
60 min of
activity
moderately
intensive
activity
 Food Exchange Lists for Meal Planning U.S. – Approved Sweeteners

Summary of the Seven Exchange Lists Artificial Energy Average

Sweeteners (kcal/g) amount to
List Food Carbo Protei Fat Energy replace 1 tsp
no. Group grams n gram calorie Sucrose
grams s Saccharin 0 12 mg
1 Veg 3 1 - 16 (Sugar twin,
2 Fruit 10 - - 40 sweet n’ low,
3 Milk - - - - others)
Whole 12 8 10 170 Aspartame 4 18 mg
Low-fat 12 8 5 125 (NutraSweet)
Acesulfame- 0 25 mg
potassium
Skimme 12 8 - 80 (Sunette,
d sweet one)
4 Rice 23 2 100 Sucralose 0 6 mg
(splenda)

5 Meat &
fish

Low fat 8 1 41

Med fat 8 6 86

High fat 8 10 122

6 Fat - 5 45

7 Sugar 5 - 20

SUGAR ALCOHOLS

Sugar Relative Energy

alcohol sweetness {kcal/g)
Isomalt 0.5 2.0
Lacticol 0.4 2.0
Maltitol 0.9 2.1
Mannitol 0.7 1.6
Sorbitol 0.5 2.6
Xylitol 1.0 2.4
NUTRITION AND DIET THERAPY (Lecture • A broader definition includes the study of the
Notes) environment and of human behavior as it
relates to these processes.
I. Overview of Nutrition and Health
A. Food Choices Food Choices
B. The Nutrients
C. Nutrient recommendations • A person selects food for many different
D. National Nutrition Surveys reasons
E. Dietary Guidelines and Food Guides • Food choices influence health – both
F. Food Labels positively and negatively.
• Individual food selections neither make nor
Health break a diet’s healthfulness, but the balance
of foods selected over time can make an
• A range of states with physical, mental,
important difference to health
emotional, spiritual and social components
• In the interest of health, people are wise to
• At a minimum, health means freedom from
think “nutrition” when making their food
physical disease, mental disturbances,
choices.
emotional distress, spiritual discontent,
social maladjustment and other negative
states Factors which Influence Food Choices
• At a maximum, health means wellness. Preference Availability, convenience,
and economy
Habit Age
Associations Body weight and image
Ethnic heritage and Medical conditions
regional cuisines
Values Health and nutrition
Social interaction Emotional state

Wellness

• Maximum well-being; the top range of health The Nutrients

states
• The goal of the person who strives toward Six Classes of Nutrients
realizing his or her full potential physically,
• Water
mentally, emotionally, spiritually, and socially
• Carbohydrates
Nutrition • Fats
• Proteins
• The science of foods and the nutrients and
• Vitamins
other substances they contain, and of their
ingestion, digestion, absorption, transport, • Minerals
metabolism, interaction, storage, and
excretion.
Organic: carbs, fats, proteins, vitamins The average daily nutrient intake levels
Energy-yielding: Carbohydrates, proteins, and fats estimated to meet the requirements of half of
Inorganic: Water and minerals the healthy individuals in a given age and
gender group
; used in nutrition research and policymaking
kCalories: a measure of energy = kJoules in british and as the basis on which RDA values are
set
• 1000-calorie metric unit: commonly called
“calories” = 1kcal/cal
• 1 tsp = 5 grams
• 1 tbsp = 3 tsp
• Carbohydrates and protein
o 4 kcalories of energy per gram
• Fat: greater energy density
o 9 kcalories of energy per gram
• Energy nutrients in foods
o Most foods have a mixture of all three
energy-yielding nutrients
• Energy storage in the body
o Excess nutrients result in weight gain
• Alcohol, not a nutrient
o Contributes energy, 7 kcalories per
gram
Adequate Intakes (AI)
COMPUTATION
• A set of values that are used as guides for
nutrient intakes when scientific evidence is
insufficient to determine an RDA
• Requirement: the lowest continuing intake
of a nutrient that will maintain a specific
criterion of adequacy
• Deficient: In regard to nutrient intake,
describes the amount below which almost all
healthy people can be expected, over time,
Nutrient Recommendations to experience deficiency symptoms by
individuals
Dietary Reference Intakes (DRI):
Tolerable Upper Intake Levels (UL)
• A set of values for the dietary nutrient intakes
of healthy people in the United States and • A set of values reflecting the highest average
Canada. These values are used for planning daily nutrient intake levels that are likely to
and assessing diets. pose no risk of toxicity to almost all healthy
individuals in a particular life stage and
Recommended Dietary Allowances (RDA):
gender group. As intake increases above the
In phil., RNI, Recommended Nutrient Intake UL, the potential risk of adverse health
effects increases
• A set of values reflecting the average daily
amounts of nutrients considered adequate to Estimated Energy Requirement (EER)
meet the known nutrient needs of practically
• The dietary energy intake level that is
all healthy people in a particular life stage
predicted to maintain energy balance in a
and gender group
healthy adult of a defined age, gender,
; a goal for dietary intake by individuals
weight and physical activity level consistent
*Estimated Average Requirements (EAR)
with good health.
 • Energy is not a nutrient
Ex. 18 yr. old girl, 5ft.
-Estimated Calorie Intake 1800kcal, the divide by
the no. of meals per day
-1800/3 = 600 kcal
Acceptable Macronutrient Distribution Ranges
(AMDR)

• Ranges of intakes for the energy yielding

nutrients that provide adequate energy and
nutrients and reduce the risk of chronic
disease
• How much carbohydrates is allowed, what
percent of our calorie intake should be
coming from carbs
• Ex. Female= 18-45, RDA of iron is high
Dietary Guidelines and Food Guides
• Iron – the only nutrient the dietary allowance
is high in females than in men (because of
pregnant)

Key Recommendations of the Dietary Guidelines

for Americans 2010
Balancing kCalories to Manage Weight

• Prevent and/or reduce overweight and

The DRI committee has determined that a diet that
provides the energy yielding nutrients in the
following proportions provides adequate energy and
nutrients and reduces the risk of chronic disease:
➢ 45 to 65% of kcal from carbohydrate
➢ 20 to 35% of kcal from fat
➢ 10 to 35% of kcal from protein
*High intake of fat is for treatment of epilepsy so that
the body can reached ketosis; not for reducing
weight
Foods and Food Components to Reduce
obesity through improved eating and
physical activity behaviors
• Control total kcalorie intake to manage body
weight. For people who are overweight or
obese, this will mean consuming fewer
kcalories from foods and beverages
• Increase physical activity and reduce time
spent in sedentary behaviors
• Maintain appropriate kcalorie balance during
each stage of life-childhood, adolescence,
adulthood, pregnancy and breastfeeding and
older age

➢ Reduce daily sodium intake to 51 years old,

who are African American or have hypertension,
diabetes or chronic kidney disease
➢ Consume less than 10% of kcalories from
saturated fatty acids by replacing them with
monounsaturated and polyunsaturated fatty acids

➢ Consume <300mg per day of dietary cholesterol

- estimated 700mg of sodium (almost 1 tbsp

of salt, 40% sodium 60% choloride) Filipino
intake every day
Ex, Daing, soy sauce

➢ Limit trans fatty acid consumption especially -legumes are monggos

foods that contain synthetic sources of trans fats,
such as partially hydrogenated oils and other solid
fats

➢ Reduce the intake of kcalories from solid fats and

added sugars

➢ Limit the consumption of foods that contain

refined grains, especially refined grain foods that
contain solid fats, added sugars and sodium

➢ Alcohol should be consumed in moderation for

men.
Food and Nutrients to Increase

-you can preserve fruits with addition of sugar

-you can preserve protein foods like fish by adding
salt
Estimating Total Energy Requirement

• The total energy expended by an individual

is the best predictor to estimate Total Energy
Requirement.
• Total energy expenditure comes from three
energy needs:
1. Basal metabolism
2. Food intake effect
3. Physical activity
Basal Metabolic Needs – the BMR is the largest
energy need, accounting for 60 % to 75% of the daily
energy expenditure of most persons
- In practice the BMR
- It is important to recognize however that the
RMR may be as much as 10-20% higher
than BMR because of energy being
expended in the digestion, absorption
Measuring Basal Metabolic Rate

• Direct calorimetry – a person is placed in

an enclosed chamber having the capacity to
measure the body’s heat production while at
rest.
o This instrument is large and costly
and usually found only in research
facilities.

• Indirect calorimetry – a respirometer is

used. In a clinical situation, the complete
apparatus is often called the metabolic cart.
o As the person breathes through a
mouthpiece or ventilated hood, the
exchange of gases in respiration, the
respiratory quotient (CO/O) is
measured.
o The oxygen used in the production of
energy is equivalent to heat released
and so can be converted to kcalories.

• Indirect laboratory tests – thyroid function

tests can provide indirect measures of BMR
and thyroid activity.
o These tests include measurements of
serum TSH, T3 and T4 levels.
o Thyroid hormone levels within the
normal range indicate that cell
metabolism is occurring at normal
rates but cannot be used to calculate
BMR.
 Evaluating your Energy Expenditure Body Mass Index
1. Resting Metabolic Rate (RMR)
• RMR Generic Formula
o Women: 0.9 kcal/kg/hr
o Men: 1.0 kcal/kg/hr

• Harris-Benedict Equation

Acceptable Macronutrient Distribution

Ranges for Adults
• Mifflin-St Jeor Equation (MSJ) Range (% of Energy)
Carbohydrates 55 – 75
Proteins 10 - 15
Fat 15 - 30
** PDRI, 2015 (Philippine Dietary Reference Intake)
Compute for grams:
2. Thermic Effect of Food Kcal → grams
• Approximately 10% of the kcalories in a meal
or snack are used to process and metabolize Carbohydrate = kcal/4
that food, although this varies depending on Protein = kcal/4
the food. Fat = kcal/9
• The TEF for fat = 0% to 5%
• Carbohydrate = 5% to 10%
• Protein = 20% to 30% Food Exchange Lists for Meal Planning
• Alcohol = 10% to 30%
• Summary of the Seven Exchange Lists
3. Physical Activity (PA) Factors for EER List Food Carbo Protein Fat Energy
Equations No. Group grams grams grams calories
1 Veg 3 1 - 16
Definition PA Factor 2 Fruit 10 40
Sedentary Normal activities 0.2 3 Milk
required for Whole 12 8 10 170
independent living Low-fat 12 8 5 125
Low + at least 30 to 60 0.5 skimmed 12 8 - 80
Active min of moderately Rice
4 23 2 - 100
intensive activity Meat &
5
Active + more than 60 min 0.7 fish
mod intensive Low fat - 8 1 41
activity or a mix of Med fat - 8 6 86
moderately intensive High fat - 8 10 122
and vigorous activity 6 Fat - - 5 45
Very + 2 hours or more of 1.2 7 sugar 5 - - 20
active vigorous activity
10 Nutritional Guidelines for Filipinos
1. Eat a variety of foods every day. Eat a variety of foods, to provide all the nutrients
required in the proper amount and balance as the human body needs more than 40
different nutrients for good health.
2. Breast-feed infants exclusively from birth to 4-6 months and then give appropriate foods
while continuing breast-feeding for up to 2 years of age or longer.
3. Maintain children’s normal growth through proper diet and monitor their growth regularly.
A well-nourished child is healthy, strong, and alert, has good disposition, and grows at a
normal rate.
4. Consume fish, lean meat, poultry or dried beans. Including them in the daily meals will
not only enhance the protein quality of the diet but also supply highly absorbable iron,
preformed vitamin A and zinc. They are low in saturated fats, which are linked to heart
disease.
5. Eat more vegetables, fruits and root crops. The consumption of more vegetables, fruits
and root crops is encouraged to help correct the micronutrient deficiencies consistently
noted in national nutrition surveys. Eating root crops will add dietary energy to the meal.
6. Eat foods cooked in edible/cooking oil daily. In general, the total fat and oil consumption
in a Filipino diet is low. Fats and oils are concentrated sources of energy which are also
essential for absorption and utilization of fat-soluble vitamins, such as vitamin A. To
ensure adequate fat intake, Filipinos should be encouraged to stir-fry foods in vegetable
oil or to add fats and oils whenever possible in food preparation. This will guard against
chronic energy deficiency and help to lower the risk of vitamin A deficiency.
7. Consume milk, milk products and other calcium-rich foods such as small fish and dark
green leafy vegetables every day. An adequate amount of calcium in the diet starting
from childhood all through adulthood will help prevent osteoporosis in later life.
8. Use iodized salt, but avoid excessive intake of salty foods. The regular use of iodized
salt in the table and in cooking in addition to taking iodine-rich foods, will greatly help in
eradicating goiter and Iodine Deficiency Disorders. Avoiding too much table salt and
overly salty foods may help in the prevention and control of hypertension and hence of
heart disease.
9. Eat clean and safe food. 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.
10. For a healthy lifestyle and good nutrition, exercise regularly, do not smoke and avoid
drinking alcoholic beverages.
Philippine Dietary Reference Intakes 2015: Summary Tables 1

Recommended Energy Intakes per day Acceptable Macronutrient Distribution Ranges

Weight Energy Lifestage/ Range (% of Energy)
Life stage/
(kg) (kcal) age group
age group Protein Total Fat Carbohydrate*
M F M F
Infants, mo Infants, mo
0–5 6.5 6.0 620 560 0–5 5 40–60 35–55
6–11 9.0 8.0 720 630 6–11 8–15 30–40 45–62
Children, y Children, y
1–2 12.0 11.5 1,000 920 1–2 6–15 25–35 50–69
3–5 17.5 17.0 1,350 1,260 3–18 6–15 15–30 55–79
6–9 23.0 22.5 1,600 1,470 Adults, y
10–12 33.0 36.0 2,060 1,980 ≥ 19 10–15 15–30 55–75
NOTE: Acceptable Macronutrient Distribution Range (AMDR) is the range
13–15 48.5 46.0 2,700 2,170
of intakes for a particular energy source (carbohydrate, protein or fat) that
16–18 59.0 51.5 3,010 2,280 is associated with reduced risk of chronic diseases while providing
Adults, y adequate intakes of essential nutrients, expressed as a percentage of total
19–29 60.5 52.5 2,530 1,930 energy intake.
30–49 60.5 52.5 2,420 1,870 *The AMDR for carbohydrate is the percentage of total energy available
50–59 60.5 52.5 2,420 1,870 after taking into account that consumed as protein and fat, hence the wide
ranges.
60–69 60.5 52.5 2,140 1,610
≥ 70 60.5 52.5 1,960 1,540
Pregnant +300*
Lactating +500
Abbreviations: M–Male, F–Female, E–Energy
*For 2nd and 3rd trimesters only

© 2015 Food and Nutrition Research Institute, Department of Science and Technology. All rights reserved.
Revised September 2018
Philippine Dietary Reference Intakes 2015: Summary Tables 2

Recommended Nutrient Intakes per day (Macronutrients)

Weight Energy Protein Essential Fatty Acids Dietary Fiber Water
Life stage/ (kg) (kcal) (g) (g) (mL)
α-Linolenic Acid Linoleic Acid
age group
M F M F M F (%E) (%E) M F
Infants, mo
0–5 6.5 6.0 620 560 9 8 0.5 4.5 - 680 680
6–11 9.0 8.0 720 630 17 15 0.5 4.5 - 890 890
Children, y
1–2 12.0 11.5 1,000 920 18 17 0.5 3.0 6–7 1,000 920
3–5 17.5 17.0 1,350 1,260 22 21 0.5 2.0 8–10 1,350 1,260
6–9 23.0 22.5 1,600 1,470 30 29 0.5 2.0 11–14 1,600 1,470
10–12 33.0 36.0 2,060 1,980 43 46 0.5 2.0 15–17 2,060 1,980
13–15 48.5 46.0 2,700 2,170 62 57 0.5 2.0 18–20 2,700 2,170
16–18 59.0 51.5 3,010 2,280 72 61 0.5 2.0 21–23 3,010 2,280
Adults, y
19–29 60.5 52.5 2,530 1,930 71 62 0.5 2.0 20–25 2,530 1,930
30–49 60.5 52.5 2,420 1,870 71 62 0.5 2.0 20–25 2,420 1,870
50–59 60.5 52.5 2,420 1,870 71 62 0.5 2.0 20–25 2,420 1,870
60–69 60.5 52.5 2,140 1,610 71 62 0.5 2.0 20–25 2,140 1,610
≥ 70 60.5 52.5 1,960 1,540 71 62 0.5 2.0 20–25 1,960 1,540
Pregnant +300* +27 +300
Lactating +500 +27 +700
NOTE: Recommended Nutrient Intakes (RNI) are in bold font, while Adequate Intakes (AI) are in italics.
*For 2nd and 3rd trimesters only

© 2015 Food and Nutrition Research Institute, Department of Science and Technology. All rights reserved.
Revised September 2018
Philippine Dietary Reference Intakes 2015: Summary Tables 3

Recommended Nutrient Intakes per day (Vitamins)

Weight Vitamin Aa Vitamin Db Vitamin Ec Vitamin K Thiamin Riboflavin Niacind Vitamin B6 Vitamin B12 Folatee Vitamin C
Life stage/ (kg) (µgRE) (µg) (mg α-TE) (µg) (mg) (mg) (mgNE) (mg) (µg) (µgDFE) (mg)
age group
M F M F M F M F M F M F M F M F M F M F M F M F
Infants, mo
0–5 6.5 6.0 380 380 5 5 3 3 7 6 0.2 0.2 0.3 0.3 1 1 0.1 0.1 0.3 0.3 65 65 30 30
6–11 9.0 8.0 400 400 5 5 4 4 9 8 0.4 0.3 0.4 0.3 5 5 0.2 0.3 0.4 0.4 80 70 40 40
Children, y
1–2 12.0 11.5 400 400 5 5 4 4 12 12 0.5 0.4 0.5 0.4 6 6 0.5 0.5 0.9 1.0 150 150 45 45
3–5 17.5 17.0 400 400 5 5 5 5 18 17 0.5 0.5 0.6 0.5 7 7 0.6 0.7 1.1 1.2 200 200 45 45
6–9 23.0 22.5 400 400 5 5 6 6 23 23 0.7 0.7 0.7 0.7 9 9 0.7 0.8 1.3 1.5 300 300 45 45
10–12 33.0 36.0 500 500 5 5 7 9 33 36 0.9 0.9 1.0 0.9 11 12 1.0 1.1 1.8 2.1 300 300 45 45
13–15 48.5 46.0 700 500 5 5 10 9 49 46 1.2 1.0 1.3 1.0 15 13 1.3 1.2 2.3 2.2 400 400 60 55
16–18 59.0 51.5 800 600 5 5 11 10 59 52 1.4 1.1 1.5 1.1 18 14 1.5 1.3 2.7 2.4 400 400 70 60
Adults, y
19–29 60.5 52.5 700 600 5 5 10 10 61 53 1.2 1.1 1.3 1.1 16 14 1.3 1.3 2.4 2.4 400 400 70 60
30–49 60.5 52.5 700 600 5 5 10 10 61 53 1.2 1.1 1.3 1.1 16 14 1.3 1.3 2.4 2.4 400 400 70 60
50–59 60.5 52.5 700 600 10 10 10 10 61 53 1.2 1.1 1.3 1.1 16 14 1.7 1.6 2.4 2.4 400 400 70 60
60–69 60.5 52.5 700 600 15 15 10 10 61 53 1.2 1.1 1.3 1.1 16 14 1.7 1.6 2.4 2.4 400 400 70 60
≥ 70 60.5 52.5 700 600 15 15 10 10 61 53 1.2 1.1 1.3 1.1 16 14 1.7 1.6 2.4 2.4 400 400 70 60
Pregnant +300 +0 +0 +0 +0.3 +0.7 +4 +0.6 +0.2 +200 +10
Lactating +400 +0 +4 +0 +0.2 +0.6 +3 +0.7 +0.5 +150 +35
NOTE: Recommended Nutrient Intakes (RNI) are in bold font, while Adequate Intakes (AI) are in italics.
a 1 retinol equivalent (RE) = 1 µg retinol = 12 µg β-carotene or 24 µg other provitamin A carotenoids; 1 µg RE = 3.33 IU vitamin A
b In the absence of adequate exposure to sunlight, as calciferol;1 µg calciferol = 40 IU vitamin D
c 1 mg alpha-tocopherol equivalent (α-TE) = 1.49 IU natural form or 2.22 IU synthetic form
d As niacin equivalent (NE)
e 1 dietary folate equivalent (DFE) = 1 µg food folate = 0.6 µg folic acid from fortified foods or as supplement = 0.5 µg taken on an empty stomach

© 2015 Food and Nutrition Research Institute, Department of Science and Technology. All rights reserved.
Revised September 2018
Philippine Dietary Reference Intakes 2015: Summary Tables 4

Recommended Nutrient Intakes per day (Minerals)

Weight Iron Zinc Selenium Iodine Calcium Magnesium Phosphorus Fluoride Electrolytes
Life stage/ (kg) (mg) (mg) (µg) (µg) (mg) (mg) (mg) (mg) Sodium Chloride Potassium
age group
M F M F M F M F M F M F M F M F M F (mg) (mg) (mg)
Infants, mo
0–5 6.5 6.0 0.4 0.4 2.0 2.0 7 6 90 90 200 200 26 26 90 90 0.01 0.01 120 180 500
6–11 9.0 8.0 10 9 4.2 3.7 10 9 90 90 400 400 50 50 275 275 0.5 0.4 200 300 700
Children, y
1–2 12.0 11.5 8 8 4.1 4.0 17 16 90 90 500 500 60 60 460 460 0.6 0.6 225 350 1,000
3–5 17.5 17.0 9 9 5.0 4.8 20 20 90 90 550 550 70 70 500 500 0.9 0.9 300 500 1,400
6–9 23.0 22.5 10 9 5.1 5.0 20 19 120 120 700 700 90 90 500 500 1.2 1.1 400 600 1,600
10–12 33.0 36.0 12 20 6.6 6.1 21 23 120 120 1,000 1,000 150 160 1,250 1,250 1.7 1.8 500 750 2,000
13–15 48.5 46.0 19 (28) 9.2 7.4 30 29 150 150 1,000 1,000 220 210 1,250 1,250 2.4 2.3 500 750 2,000
16–18 59.0 51.5 14 (28) 9.0 7.2 37 32 150 150 1,000 1,000 265 230 1,250 1,250 3.0 2.6 500 750 2,000
Adults, y
19–29 60.5 52.5 12 (28) 6.5 4.6 38 33 150 150 750 750 240 210 700 700 3.0 2.6 500 750 2,000
30–49 60.5 52.5 12 (28) 6.5 4.6 38 33 150 150 750 750 240 210 700 700 3.0 2.6 500 750 2,000
50–59 60.5 52.5 12 10 6.5 4.6 38 33 150 150 750 800 240 210 700 700 3.0 2.6 500 750 2,000
60–69 60.5 52.5 12 10 6.5 4.6 38 33 150 150 800 800 240 210 700 700 3.0 2.6 500 750 2,000
≥ 70 60.5 52.5 12 10 6.5 4.6 38 33 150 150 800 800 240 210 700 700 3.0 2.6 500 750 2,000
Pregnant (+10) +5.1 +4 +100 +50* +0 +0 +0 - - -
Lactating +2 +7.0 +9 +100 +0 +50 +0 +0 - - -
NOTE: Recommended Nutrient Intakes (RNI) are in bold font, while Adequate Intakes (AI) are in italics.
( ) Requirements cannot be met by usual diet alone. Intake of iron-rich and iron-fortified foods and the use of supplements are
recommended, if necessary.
*The calcium recommendation for pregnant women is for 3rd trimester only.

© 2015 Food and Nutrition Research Institute, Department of Science and Technology. All rights reserved.
Revised September 2018
Philippine Dietary Reference Intakes 2015: Summary Tables 5

Estimated Average Requirements per day

Protein Vitamin Aa Thiamin Riboflavin Niacinb Vitamin B6 Vitamin B12 Folatec Vitamin C Iron Zinc Selenium Iodine Calcium Phosphorus
Life stage/ (g) (µgRE) (mg) (mg) (mg NE) (mg) (µg) (µgDFE) (mg) (mg) (mg) (µg) (µg) (mg) (mg)
age group
M F M F M F M F M F M F M F M F M F M F M F M F M F M F M F
Infants, mo
0–5 7 7 - - - - - - - - - - - - - - - - - - - - 5.5 5.1 - - - - - -
6–11 14 13 190 190 0.3 0.3 0.3 0.3 4 3 - - - - - - - - 8.4 7.2 2.8 2.5 8.2 7.3 - - - - - -
Children, y
1–2 15 14 200 200 0.4 0.4 0.4 0.4 5 5 0.4 0.5 0.8 0.9 120 120 12 11 6.4 7.0 2.8 2.6 13.6 13.0 65 65 440 440 380 380
3–5 18 17 226 214 0.5 0.4 0.5 0.4 5 5 0.5 0.5 0.9 1.0 160 160 17 17 7.5 7.4 3.3 3.2 16.1 15.6 65 65 440 440 405 405
6–9 24 24 278 264 0.6 0.5 0.6 0.5 7 7 0.6 0.7 1.1 1.2 250 250 23 22 8.6 7.8 3.4 3.4 15.6 15.3 73 73 440 440 405 405
10–12 35 38 364 375 0.7 0.8 0.8 0.8 9 10 0.8 1.0 1.5 1.7 250 250 33 36 10.2 16.5 4.4 4.1 16.5 18.0 73 73 440 440 1,055 1,055
13–15 50 46 483 392 1.0 0.8 1.1 0.8 12 10 1.1 1.0 1.9 1.8 330 330 48 45 18.1 16.5 6.1 4.9 24.3 23.0 95 95 440 440 1,055 1,055
16–18 59 49 563 427 1.1 0.9 1.2 0.9 14 11 1.2 1.1 2.3 2.0 330 330 58 51 12.1 16.2 6.0 4.8 29.5 25.8 95 95 440 440 1,055 1,055
Adults, y
19–29 57 49 499 433 1.0 0.9 1.1 0.9 12 11 1.1 1.1 2.0 2.0 320 320 60 52 10.4 26.3 4.4 3.1 30.3 26.3 95 95 600 600 580 580
30–49 57 49 499 433 1.0 0.9 1.1 0.9 12 11 1.1 1.1 2.0 2.0 320 320 60 52 10.4 26.3 4.4 3.1 30.3 26.3 95 95 600 600 580 580
50–59 57 49 499 433 1.0 0.9 1.1 0.9 12 11 1.4 1.3 2.0 2.0 320 320 60 52 10.4 8.6 4.4 3.1 30.3 26.3 95 95 600 600 580 580
60–69 57 49 499 433 1.0 0.9 1.1 0.9 12 11 1.4 1.3 2.0 2.0 320 320 60 52 10.4 8.6 4.4 3.1 30.3 26.3 95 95 600 600 580 580
≥ 70 57 49 499 433 1.0 0.9 1.1 0.9 12 11 1.4 1.3 2.0 2.0 320 320 60 52 10.4 8.6 4.4 3.1 30.3 26.3 95 95 600 600 580 580
Pregnant 72 - 1.2 1.4 14 1.6 2.2 520 - 31.7 - 30.3 160 - 580
Lactating 72 - 1.1 1.3 13.4 1.7 2.4 450 - 28.2 - 35.3 209 - 580
a 1 retinol equivalent (RE) = 1 µg retinol = 12 µg β-carotene or 24 µg other provitamin A carotenoids; 1 µg RE = 3.33 IU vitamin A
b As niacin equivalent (NE)
c 1 dietary folate equivalent (DFE) = 1 µg food folate = 0.6 µg folic acid from fortified foods or as supplement = 0.5 µg taken on an empty stomach

© 2015 Food and Nutrition Research Institute, Department of Science and Technology. All rights reserved.
Revised September 2018
Philippine Dietary Reference Intakes 2015: Summary Tables 6

Tolerable Upper Intake Levels or Upper Limits per day

Life stage/ Vitamin Vitamin D Vitamin Eb Niacinb Vitamin B6 Folateb Vitamin C Iron Zinc Selenium Iodine Calciumb Magnesiumb Phosphorus Fluoride
age group Aa(µgRE) (µg) (mg α-TE) (mgNE) (mg) (µgDFE) (mg) (mg) (mg) (µg) (µg) (mg) (mg) (mg) (mg)
Infants, mo
0–5 600 25 c c c c c 40 4 45 c 1,000 c c 0.7
6–11 600 25 c c c c c 40 5 60 c 1,500 c c 0.9
Children, y
1–2 600 50 200 10 30 300 400 40 7 90 200 2,500 65 3,000 1.3
3 600 50 200 10 30 300 400 40 7 90 200 2,500 65 3,000 1.3
4–5 900 50 300 15 40 400 650 40 12 150 300 2,500 110 3,000 2.2
6–8 900 50 300 15 40 400 650 40 12 150 300 2,500 110 3,000 2.2
9 1,700 50 600 20 60 600 1200 40 23 280 600 3,000 350 4,000 10.0
10–12 1,700 50 600 20 60 600 1200 40 23 280 600 3,000 350 4,000 10.0
13 1,700 50 600 20 60 600 1200 40 23 280 600 3,000 350 4,000 10.0
14–15 2,800 50 800 30 80 800 1800 45 34 400 900 3,000 350 4,000 10.0
16–18 2,800 50 800 30 80 800 1800 45 34 400 900 3,000 350 4,000 10.0
Adults, y
19–29 3,000 50 1,000d 35 100 1,000 1000 45 45 400 1,100 3,000 350 4,000 10.0
30–49 3,000 50 1,000d 35 100 1,000 1000 45 45 400 1,100 3,000 350 4,000 10.0
50–59 3,000 50 1,000d 35 100 1,000 1000 45 45 400 1,100 3,000 350 4,000 10.0
60–70 3,000 50 1,000d 35 100 1,000 1000 45 45 400 1,100 3,000 350 4,000 10.0
>70 3,000 50 1,000d 35 100 1,000 1000 45 45 400 1,100 2,000 350 3,000 10.0
Pregnant/Lactating, y
14–18 2,800 50 800 35 80 800 1800 45 34 400 900 3,000 350 e 10.0
≥ 19 3,000 50 1,000d 35 100 1,000 2000 45 40 400 1,100 2,500 350 e 10.0
NOTE: Adapted from WHO/FAO Guidelines on Food Fortification with Micronutrients (WHO/FAO, 2006); however, WHO/FAO have only recommended ULs for vitamins A, niacin,
B6, C, D and E, calcium, selenium and zinc for adults. The remaining values are those recommended by IOM-FNB.
a As preformed vitamin A only; 1 µg RE = 3.33 IU vitamin A
b The ULs for vitamin E, niacin, folateand calcium apply to synthetic forms obtained from supplements and/or fortified foods; for magnesium, the UL applies to pharmacologic

agent and does not include intake from food and water.
c Not possible to establish due to lack of data of adverse effects in this age group; source of intake should be from food only to prevent high levels of intake.
d More recent evidences suggested lower ULs: <1000 mg/d α-TE (Horwitt, 2001); 300 mg/d α-TE (NHMRC, 2005; EFSA, 2006).
e
UL for phosphorus for pregnant and lactating women 14-50 years were 3,500 and 4,000 mg, respectively.

© 2015 Food and Nutrition Research Institute, Department of Science and Technology. All rights reserved.
Revised September 2018
Philippine Dietary Reference Intakes 2015: Summary Tables 7

Additional Recommendations
Dietary Component Recommendation
Free sugars Limit intake to <10% of total energy in children and adultsa
Sodium Limit intake to <2 g in adultsb,d
Potassium Increase intake to 3,510 mg in adultsc,d
Sources:
a WHO Guideline on Sugars Intake for Adults and Children (2015); free sugars refer to all monosaccharides

and disaccharides added to foods and drinks by the manufacturer, cook or consumer, including sugars
naturally present in honey, syrups, fruit juices and fruit concentrates
b WHO Guideline on Sodium Intake for Adults and Children (2012)
c WHO Guideline on Potassium Intake for Adults and Children (2012)
d The recommendation for children is extrapolated from adults based on energy requirement:

Recommended Energy Intakechildren

Recommendation for children = Recommendation for adults × ( )
Recommended Energy Intakeadults

© 2015 Food and Nutrition Research Institute, Department of Science and Technology. All rights reserved.
Revised September 2018
Carbohydrates

EO 51 = National Code of Marketing of

Breastmilk Substitutes, Breastmilk
Supplements, and Other Related Products.
EO 51 is popularly known as the Philippine
Milk Code of 1986.
July = Nutrition Month
Children breastfed for first 1000 days
 Carbohydrates

3500 cals = 1 feet

100 mg / dL blood for glucose in a fasting
state (8-10 hrs)
one hour PP (Post Prangial)= 140 mg/dl
2h hrs after = 120 mg/dl

Oats lower cholesterol level

PISO
POTASIUM IN SODIUM OUT
Carbohydrates
 Carbohydrates

20-25 g fiber for 19-29

1 oz = 28 g