CHARACTERISTICS OF WELL-

NOURISHED PERSON WITH

OPTIMUM NUTRITION

BASIC PRINCIPLE OF
GOOD AND PROPER
NUTRITION
DIFFERENT KINDS OF
NUTRIENTS AND THEIR
SOURCES
What is Nutrition?
 NUTRITION…

is the study of food in relation to health of an

individual, community or society and the
process through which food is used to
sustain life and growth.
 NUTRIENTS…

refers to what is not seen by naked

eye, Nutrient Obtained from food.
 TYPES OF NUTRIENTS…
• Macro-Nutrients – essential for human survival and growth
• Carbohydrates
• Proteins
• Fats
• Water
• Micro-Nutrients – essential for growth and enhance the function and usability of macro-
nutrients.
• Vitamins
• Minerals

The difference between macro and micro nutrients is the amount you need each day.
Macro-nutrients must exceed one gram per day.
 FOOD..

•Is the substance fulfill our daily

requirement of nutrition.

•All nutrients needed by the body.

Why is proper nutrition important?
All living things need food and water to live.
All human beings need “good food” to live well.
Food = energy (measured in calories)
Carbohydrates - 1 gram = 4 calories
Protein - 1 gram = 4 calories
Fats - 1 gram = 9 calories
Proper nutrition provides the body with the nutrients
necessary to build, maintain, and repair tissues.
 A healthy diet is the
What is foundation of good health.

a
healthy
diet?
Characteristic of a The diet is able to satisfy one’s energy and
nutrient needs for proper body functions, growth
healthy diet: and development, daily activities and maintenance
of health while keeping well within one’s caloric
needs.
The food is of good quality and quantity of
consumption is enough for a person.
The diet emphasizes vegetables, fruits, whole
grains, root crops, fat-free or low fat milk, lean
meats, poultry, fish, egg, beans and nuts. It is also
low in saturated fats, trans fats, cholesterol,
sodium and added sugars
 • Developing good nutrition is practicing good eating habits. Here are sure ways to
develop good nutrition and a sound and healthy well-being:
Eat the right kind and the right amount of food.

DEVELOPING Pack a home-prepared school lunch.

GOOD Eat nutritious snacks.
NUTRITION Avoid eating spicy foods.
Have plenty of rest and outdoor exercise.
Eat your meals on time and in the company of your family.
 Studies have shown that people who are well nourished
generally eat balanced meals.
A balanced meal contains all the food nutrients needed by
the body in the right amount.
The simplest and easiest way to check the nutritional
THE adequacy of a meal is by using the Recommended Daily
BALANCED Allowance (RDA) guides provided by the Food and
MEAL Nutrition Research Institute (FNRI).
 fats, oils, sugar, salt
Eat a little
fish, poultry, dry beans,
THE nuts, egg, lean
FILIPINO Eat some meats, low fat dairy
vegetables, green
PYRAMID salads, fruits or
juices
FOOD Eat more
GUIDE FOR rice, root crops, corn,
noodles, bread, cereals
TODAY'S Eat most
water, clear broth
LIFE STYLE
Drink a lot
 HEALTHY PYRAMID FOOD GROUP CHOICES
FOOD GROUP CHOOSE MORE CHOOSE LESS HIGH FAT FOODS TO
MINIMIZE

Rice, Rootcrops, Corn, Broiled / Steamed Rice Fried rice French fries
Noodles, Breads, Cereals Plain lugaw Chicken arroz Baked potato cream
Sliced bread, pandesal caldo toppings
Nilaga/inihaw na mais Ensaymada Rice and pasta with
Nilagang patatas Cinnamon rolls cheese, Butter and
Nilagang camote Buttered corn Cream Sauces
Suman sa ibos Pancit (canton) (Macaroni and Cheese,
Puto Cuchinta, biko, Carbonara)
Oatmeal sapin-sapin, kalamay, Goto
Soupy noodles and other very sweet Egg Noodles
Pancit (Bihon, sotanghon) kakanin
Spaghetti or macaroni with
tomato sauce

Vegetables and Green Boiled, steamed, and broiled Vegetable salad Vegetable tempura
Salads Vegetables (Inihaw or nilagang with less creamy or fried vegetables
talong, nilagang okra, nilagang dressing (thousand Chef’s salad
talbos ng kamote, pinakbet) island)
Vegetable salad with
Vinaigrette
 HEALTHY PYRAMID FOOD GROUP CHOICES
FOOD GROUP CHOOSE MORE CHOOSE LESS HIGH FAT FOODS TO
MINIMIZE
Fruits and Juices Any fresh fruit in season Canned fruits in Fruits prepared with
(banana, mangoes, pineapples, light syrup creamy dressings (fruit
oranges, suha) Dried fruits salad with cream)
(raisins, prunes,
mangoes)

Fish, Poultry, Dry Beans, Lean cuts of beef and pork Hotdogs, lean Breaded fried
Nuts, Eggs, Lean Meats, (sirloin, tenderloin, pigue,lomo) ham, salami, Vienna chicken
Low Fat Dairy Chicken skin removed, litsong sausages Internal organs and
manok, tinolang manok Daing, tuyo, dishes like dinuguan,
Fish and shellfish (boiled, tinapa bopis, papaitan
broiled, or grilled, sinigang na Whole milk Bacon, chorizo
isda, halabos na hipon at Cheddar cheese Ice cream, sundaes
alimasag, adobong pusit) Fried egg/ boiled
Nonfat milk/skimmed milk egg
Mongo, kadyos, beans Deep fried
Nilaga/Sinangag na mani peanuts and other
nuts

Fats, Oils, Sugar, Salt Mustard, catsup Soy sauce, patis, Regular mayonnaise,
Diet spreads, diet margarine, bagoong, and other butter
diet mayonnaise condiments Bacon fat
Syrups and honey Kakang gata
 Eat a variety of foods
Recommen
dations to
have
healthy diet
 Eat plenty of vegetables and
fruits
Recommen
dations to
have
healthy diet
 Eat moderate amounts of fats
and oils
Recommen
dations to
have
healthy diet
 Effective Nutritional Plan
• Breakfast is the most important meal of the day.
• Attempt to eat 4-6 meals per day.
• Minimum of 8 glasses of water per day.
• Attempt to consume carbohydrates, proteins, and fats in every meal.
• Vegetables are the best source of vitamins and minerals.
• Read labels and understand serving sizes.
• Supplements should be used as supplements.
• Make a lifestyle change – diets often fail.
The Pinggang Pinoy
 Age GO Rice and alternatives

The Pinggang Pinoy Any of the following:

½ cup cooked rice
3-5 2 pcs small pandesal
2 slices small loaf bread
½ cup cooked noodles (ex. Pansit)
½ med piece of root crops (ex. Camote)
Any of the following:
3/4 cup cooked rice
3 pcs small pandesal
6-9 3 slices small loaf bread
3/4 cup cooked noodles (ex. Pansit)
3/4 med piece of root crops (ex. Camote)

Any of the following:

1 cup cooked rice
10-12 4 pcs small pandesal
4 slices small loaf bread
1 cup cooked noodles (ex. Pansit)
1 med piece of root crops (ex. Camote)
 Age GROW Fish and alternatives

The Pinggang Pinoy Any of the following:

½ piece (small size ) medium variety of fish (ex. Galunggong)
3-5 ½ slice of large variety of fish (ex. Bangus)
½ serving of lean meat, 15 g (ex. Chicken, pork, beef)
½ piece of tokwa
½ piece of small chicken egg

Any of the following:

½ piece (small size ) medium variety of fish (ex. Galunggong)
½ slice of large variety of fish (ex. Bangus)
6-9 ½ serving of lean meat, 15 g (ex. Chicken, pork, beef)
½ piece of tokwa
½ piece of small chicken egg

Any of the following:

1 piece (small size ) medium variety of fish (ex. Galunggong)
10-12 1 slice of large variety of fish (ex. Bangus)
1 serving of lean meat, 15 g (ex. Chicken, pork, beef)
1 piece of tokwa, 6x6x2 cm
1 piece of small chicken egg
 Age GLOW Vegetables
The Pinggang Pinoy

½ cup of cooked vegetables

3-5 (ex. Malunggay, saluyot, gabi leaves, talinum,
ampalaya, kalabasa, carrots, sitaw)

¾ cup of cooked vegetables

6-9 (ex. Malunggay, saluyot, gabi leaves, talinum,
ampalaya, kalabasa, carrots, sitaw)

¾-1 cup of cooked vegetables

10-12 (ex. Malunggay, saluyot, gabi leaves, talinum,
ampalaya, kalabasa, carrots, sitaw)
 Age GLOW Fruits
The Pinggang Pinoy

Any of the following:

3-5 ½ - 1 medium size fruit (ex. Saging, dalanghita,
mangga)
½ - 1 slice of big fruit (ex. Papaya, pinya, pakwan)

Any of the following:

1 medium size fruit (ex. Saging, dalanghita, mangga)
6-9 1 slice of big fruit (ex. Papaya, pinya, pakwan)

Any of the following:

10-12 1 medium size fruit (ex. Saging, dalanghita, mangga)
1 slice of big fruit (ex. Papaya, pinya, pakwan)
The Pinggang Pinoy Age WATER MILK

5 or more glasses
3-5 throughout the day 1 glass a day

6 or more glasses
throughout the day 1 glass a day
6-9

8 or more glasses
10-12 throughout the day 1 glass a day
CHARACTERISTICS OF WELL-
NOURISHED PERSON WITH
OPTIMUM NUTRITION

BASIC PRINCIPLE OF GOOD

AND PROPER NUTRITION

DIFFERENT KINDS OF
NUTRIENTS AND THEIR
SOURCES
Proper nutrition is required for good health.
Optimum nutrition results to good health that
IMPORTANCE
makes OFGood
a person productive. NUTRITION
health makes you
lively, gets you interested in many things that you
want to do, and makes you a pleasant person to be
with.
A well-shaped skeletal frame
How
Normalcan
weightyou tellageif and
for one’s a person
height is
well-nourished
Good appetite and healthy?
A well-developed body
A pleasant disposition
How can you tell if a person is
well-nourished and healthy?
Clear eyes
Clean and smooth skin
A general appearance of vitality and well–being
Good body posture
Absence of any pain
Resistance to infection
 MALNUTRITION AND UNDERNUTRITION

Malnutrition is the relative lack or absolute deficiency, or

excess of one or more essential nutrients. This results when
the body does not get the proper kind and the right amount
of nutrients that it needs for growth and survival. It also
results when the body takes much more nutrients than it
needs.
 2 TYPES of MALNUTRITION

1. Acute Malnutrition
- describes the present state of nutrition as indicated by your
weight in proportion to your height.

2. Chronic Malnutrition
- describes the state of nutrition as shown by your height in
relation to your age.
 SYMPTOMS OF MALNUTRITION
Underweight or overweight for one’s age
Poor appetite
Weak and tired
Cannot sleep well
Pale
Sores appear at the corners of one’s mouth
Cannot see well in dim light
 PROTEIN ENERGY MALNUTRITION (PEM)

The most common and widespread form of

malnutrition. Infants and young children are the
ones seriously affected by this form of malnutrition.
The most severe forms of PEM are kwashiorkor and
marasmus.
Kwashiorkor is caused by
severe lack of protein and
may occur even if the
children are getting enough
calories from energy foods.
Children affected have low
resistance against infection.
Marasmus is caused by lack
of calories or inadequate
amount of protein. Children
with marasmus are reduced
to skin and bones. They look
like old people with withered
and wrinkled faces.
• Undernutrition is a form of malnutrition. It
results from inadequate intake of essential
nutrients over an extended period of time.
On the other hand, any amount of food
added beyond what is required based on
one’s age group and when taken regularly
over time, will lead to overnutrition.
BASIC PRINCIPLE OF
GOOD AND PROPER
NUTRITION
CHARACTERISTICS OF WELL-
NOURISHED PERSON WITH
OPTIMUM NUTRITION

DIFFERENT KINDS OF
NUTRIENTS AND THEIR
SOURCES
 A nutrient is an essential
substance in natural food
sources. It provides body
heat and energy, builds and
repairs body tissues, and
regulates life processes.
There are three general classifications
of nutrients: macronutrients,
micronutrients, and water.

Water is a basic component of all foods

and is essential to life.

Fiber helps regulate the body

functions, particularly the
gastrointestinal tract.
Nutrients can also be classified as organic,
like carbohydrates, proteins, fats, and
vitamins or inorganic, like minerals and
water.

Nutrients have very important

physiological roles in the body.

The function of each nutrient is equally

essential as that of the other.
 Nutrients Functions Sources Symptoms of
Deficiency
Carbohydrates Most important source of Rice Weak body which may
energy which is needed by Cereals end up in fainting or
the body for work and play Bread collapsing, underweight,
Root crops skin irritation, and
(camote,gabi,etc.) laziness
Sugar
Proteins Used by the body to build Cheese Retarded growth, low
and renew body tissues. It Eggs resistance to diseases,
can also be used to provide Meat loss of weight, and edema
energy if there is Fish or swelling
insufficient carbohydrates Poultry
and fats intake in the diet Whole grain products
Soybeans
Gelatin
Dried beans & peas
Fats Concentrated source of Margarine Laziness and weak body
energy for the body. They Butter
supply heat and energy for Cream
daily activities. Fats from meat, nuts
and avocado
Lard
Vegetable oil
Mayonnaise
 Nutrients Functions Sources Symptoms of
(Vitamins) Deficiency
Vitamin A Helps prevent xerophthalmia, a Green, leafy vegetables Dry, rough skin , dry scalp,
severe infection of the eyes Squash brittle nails, retarded
associated with night blindness. It is Melon growth, inability to see in
also essential to maintain clear and Carrots dim light, sensitivity of
healthy skin and hair. Papaya the eyes to bright light.
Chesa
Vitamin B1 or Helps prevent heart disease, keeps Under milled or whole Worsens existing diabetic
Thiamin the nerves healthy, and promotes grain cereal conditions and results in
good appetite and normal digestion. Dried beans eye problems especially
Lean pork among diabetics
Lean beef
Fish and shellfish
Egg
Animal intestines
Vitamin B2 or Helps keep the eyes and skin Dried mushrooms Sores in the mouth and in
Riboflavin healthy, regulates the nervous Malunggay the folds of the nose, sore
system’s normal function, and Powdered milk or swollen lips, swollen
promotes growth. Internal organs and painful tongue, itchy
Lean meat eyes, and retarded
Shellfish growth.
Quail eggs
 Nutrients Functions Sources Symptoms of
(Vitamins) Deficiency
Vitamin C or Strengthens the body’s resistance Guava Pyorrhea or bleeding of
Ascorbic Acid against infections and facilitates Citrus fruits the gums, low resistance
healing of wounds. Bell pepper to colds and infections.
Green leafy vegetables
Tomatoes
Cauliflower
Parsley
Vitamin D or Regulates the utilization of calcium Sunlight Rickets or deformed
the Sunshine and phosphorous, and is essential Cod liver oil bones on legs, neck, and
Vitamin to maintain healthy teeth. Egg yolk knees.
Butter
Fortified margarine
Irradiated foods like
milk and cereals
Vitamin B3 or Effective in treating mental Peanuts Rough red skin that later
Niacin diseases and helps improve blood Whole enriched rice gets pigmented, sore
circulation. Whole wheat bread mouth, tongue and
Mushrooms throat, digestive and
Chicken nervous disturbances,
Fish and loss of appetite and
Lean meat weight.
Vitamin K or Hastens coagulation of the blood Liver Hemorrhagic disease for
the Anti- Dark, green leafy infants and bleeding in
Hemorrhagic vegetables adults.
Factor Wheat bran
Vegetable & soybean
oil
Wheat germ oil
 Nutrients Functions Sources Symptoms of
(Minerals) Deficiency
Calcium Builds and maintains strong bones Milk Muscular irritability, and
and teeth. Whole grain cereals osteoporosis or
Dilis softening of the bones
Meat bones especially among the
Cheese aged.
Fish
Whole grain products
Phosphorous Works with calcium to build bones Legumes like peas, Poorly developed bones
and teeth, repair cells, and keeps beans, and peanuts and teeth, slow growth,
muscles and nerves healthy. and rickets.
Iron Important in the production of Milk Weakness and anemia
hemoglobin in red blood cells. Cheese
Meat
Fish
Whole grain products
Legumes like peas,
beans, and peanuts
Iodine Responsible for proper functioning Liver Goiter or enlargement of
of the thyroid gland. Organ meats the thyroid gland
Eggyolk
Fish
Green leafy
vegetables
Dried fruits
Peas, beans, seafood