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DIETARY GUIDELINES AND

FOOD GUIDES

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U.S. Department of Agriculture (USDA) is responsible for providing a safety net
for millions of Americans who are food-insecure and for developing and promoting
dietary guidance based on scientific evidence. USDA works to increase food security
and reduce hunger by providing children and low-income people access to food, a
healthful diet, and nutrition education in a way that supports American agriculture
and inspires public confidence.

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USDA provides critical nutrition assistance through Food and Nutrition Service
(FNS) programs that include child nutrition programs, the Supplemental Nutrition
Assistance Program (SNAP), and emergency food assistance among many other programs.

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USDA provides critical nutrition assistance through Food and Nutrition
Service (FNS) programs that include child nutrition programs, the Supplemental
Nutrition Assistance Program (SNAP), and emergency food assistance among many other
programs. The Center for Nutrition Policy and Promotion (CNPP) is responsible for
developing and promoting dietary guidance that links the best evidence-based
scientific research to the nutrition needs of Americans.

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Main purpose of the USDA

- Provide leadership on food, agriculture, natural resources, rural development,

nutrition, and related issues based on public policy, the best available science,
and effective management.

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FIVE FOOD GROUPS RECOMMENDED
BY USDA

As the MyPlate icon shows, the five food groups are Fruits, Vegetables, Grains,
Protein Foods, and Dairy.

How many calories should I eat USDA?

Adult females need anywhere from 1,600 to 2,400 calories a day and adult males need
anywhere from 2,000 to 3,000 calories a day, according to the USDA's latest
“Dietary Guidelines for Americans” report released in 2020.

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The USDA Food Guide Pyramid and MyPyramid

The Food Guide Pyramid was a recognizable nutrition tool that was introduced
by the USDA in 1992. It was shaped like a pyramid to suggest that a person should
eat more foods from the bottom of the pyramid and fewer foods and beverages from
the top of the pyramid.

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HOW TO USE THE FOOD PYRAMID

Foods are placed in the pyramid in a way that shows how important they are to
our health. We should eat more of the foods at the base than foods at the top. For
example, grains, fruits, and vegetable groups are at the base of the pyramid. Meat,
dairy, and fat groups are toward the top.

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MY PLATE RECOMMENDATIONS BY USDA

MyPlate Messages

MyPlate. The benefits of healthy eating add up over time, bite by bite
Fruits. Make half your plate fruits and vegetables: focus on whole fruits
Vegetables. Make half your plate fruits and vegetables: vary your veggies
Grains. Make half your grains whole grains
Protein Foods. Vary your protein routine
Dairy

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FOOD EXCHANGE LIST

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What is a food exchange list?

Food Exchange List (FEL) is a user friendly tool which was developed to help
individuals to aid healthy eating habits and follow a specific diet plan. This may
be a helpful supplementary strategy when helping patients prevent or manage non-
communicable diseases that are affected by diet especially those with diabetes.

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What is food exchange list Philippines?

The food exchange list (FEL) is a tool for planning meals using a list of
foods grouped with approximately the same amount of energy and macronutrients. The
Philippine FEL underwent three revisions from its publication in 1953 until 1994.

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How do you calculate food exchange list?

To determine vegetable exchange: Divide total carbohydrate grams by 5 g per

vegetable exchange: 2.61 g / 5 g = 0.5. Test for Calorie value by multiplying by 25
per vegetable exchange: 0.5 x 25 = 12.5 Calories.

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What is food exchange give an example?
A person can exchange the food item in the serving that belong to the same food
group like carbohydrates, protein, fats and vitamins. For example a fruit with high
sugar content can be replaced with the low sugar content food, may be useful for a
diabetic patient for example a mango can be replaced by mulberry.

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EXAMPLE OF FOOD EXCHANGE LIST

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FOOD LABELS

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What are food labels?

Food labels carry useful information to help you make informed choices about what
you and your family eat and drink. Most packaged foods are required to have a label
with this information, but the information required depends on the food type.

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The food label will tell you all sorts of
information, including:

what the food is

manufacturer’s details
nutrition information
ingredients
weights and measures of product
date marking
directions for use and storage
country of origin
allergens and additives
any nutrition and health claims.

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Some foods and drinks will have additional labelling requirements.
Some foods that are unlabelled (for example fresh fruit and vegetables or foods
bought where they are made, such as bread at a bakery) may still be provided but
could be on display with the food or provided if you ask for it.

Use-by and best-before dates on food labels

Foods with a shelf life of less than 2 years must have a best-before or use-by
date. These terms mean different things.

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Best-before date on food labels

The best-before date refers to food quality – food stored in the recommended way
will remain of good quality until that date.
Once the best-before date has passed, the food may still be safe to consume, but it
may have lost some quality and nutritional value.
Products with a best-before date can legally be sold after that date, provided the
product is still fit for human consumption.

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Use-by date on food labels

Foods that should not be consumed after a certain date for health and safety
reasons must have a use-by date.
This means they cannot be sold after that date. You will find use-by dates on
perishables such as meat, fish and dairy products.

Baked product labels

Bread is an exception to this rule as it can carry a ‘baked on’ or ‘baked for’ date
if its shelf life is less than 7 days. This is so you can tell how fresh the food
is.

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NUTRIENT GUIDELINES FOR FILIPINO

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The Nutritional Guidelines for Filipinos (NGF) is a set of dietary guidelines
based on the eating pattern, lifestyle, and health status of Filipinos.
The NGF contains all the nutrition messages to healthy living for all age groups
from infants to adults, pregnant and lactating women, and the elderly.
The first NGF released in 1990 was composed of five messages called “Dietary
Guidelines for Filipinos.”
In 2000, a revised nutritional guidelines composed of ten messages was released and
it was called the Nutritional Guidelines for Filipinos.
In 2012, the Technical Working Group (TWG) for the revision of the NGF, led by the
Food and Nutrition Research Institute of the Department of Science and Technology
(FNRI-DOST) developed a new set of the NGF, based on the 2000 edition.

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Below are the new messages of the NGF:

- Eat a variety of foods everyday to get the nutrients needed by the body.
- Breastfeed infants exclusively from birth up to six months and then give
appropriate complementary foods while continuing breastfeeding for two years and
beyond for optimum growth and development.
- Eat more vegetables and fruits to get the essential vitamins, minerals, and fiber
for regulation of body processes.
- Consume fish, lean meat, poultry, egg, dried beans or nuts daily for growth and
repair of body tissues.
- Consume milk, milk products, and other calcium-rich food such as small fish and
shellfish, everyday for healthy bones and teeth.
- Consume safe foods and water to prevent diarrhea and other food-and water-borne
diseases.

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Use iodized salt to prevent Iodine Deficiency Disorders.
- Limit intake of salty, fried, fatty, and sugar-rich foods to prevent
cardiovascular diseases.
- Attain normal body weight through proper diet and moderate physical activity to
maintain good health and help prevent obesity.
- Be physically active, make healthy food choices, manage stress, avoid alcoholic
beverage, and do not smoke to help prevent lifestyle-related non-communicable
disease.
There is no single food that contains all the nutrients that our body needs so
eating a variety of food ensures that daily nutritional needs are met.

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There was also a decrease in consumption of fruits from 77 grams in 205 to 54
grams in 2008 and also a decrease in milk consumption from 44 grams to 42 grams.
These results were the basis of message no. 3 and 5, respectively.
Vegetables and fruits are the main sources of vitamins, minerals, and fiber, while
milk is a good source of calcium.

Low urinary iodine excretion is still a prevalent problem among pregnant and
lactating mothers, indicating to low iodine intake. Iodine is important during
pregnancy because it is needed for the brain development of the infant while
lactating mothers must have adequate supply of iodine in their breastmilk. This is
the message of NGF no. 7.

The total cholesterol level among Filipino adults increased from 8.5 (mg/dL) in
2003 to 10.2 (mg/dL) in 2008.

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High cholesterol level may be attributed to the high consumption of sodium rich
foods by Filipinos.

Salt and soy sauce were among the top 10 widely used miscellaneous food items used
by Filipinos.
In addition, heart diseases ranked first among the causes of death based on
the 2005 Department of Health survey. This is the reason behind no. 8 of NGF.

Excessive intake of salt and soy sauce can result to high blood pressure especially
to salt-sensitive individuals. Persistent high blood pressure can result to
cardiovascular diseases.
There is also a decreasing trend of physical inactivity among Filipinos and
also a large percentage of Filipino smokers at 31.0% and drinkers at 26.9%. These
situations were the basis of messages no. 9 and 10 of the NGF.

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People are always encouraged to exercise at least thirty minutes a day, three to
five times a week.

Limit alcohol drinking to one drink per day for women and two drinks for men is
also advised.
One alcoholic drink is equivalent to one and half ounce distilled beverage
such as gin or 12 ounces or a bottle of beer or four ounces wine or half glass wine
or an ounce of 100 proof whiskey.

Let’s practice the ten nutritional guidelines to achieve good health and optimal
nutritional status.

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