HEALTHY DIET

GAWING HABIT
FOR LIFE
M S . V I R G I E LY N A . R A N AY, R N , L P T, M A E D
U
N
H
E
A
L
T
H
Y • An unhealthy diet is composed of foods
D that are energy-dense yet nutrient poor and
I
E are high in saturated fats, trans fats, refined
T carbohydrates or sodium.
 RISK FACTORS

CHRONIC DISEASES:
•CARDIOVASCULAR DISEASE
•CANCER
•DIABETES
•OBESITY
UNHEALTHY DIET PRACTICES
 1. LOW FRUIT AND
VEGETABLE CONSUMPTION
- WHO ( World Health Organization ) estimates that 1.7
million deaths worldwide are attributable to low fruit and
vegetable consumption.
HIGH SODIUM AND LOW POTASSIUM
CONSUMPTION
 2. HIGH CONSUMPTION OF TRANS
FATTY ACIDS AND SATURATED FATS

Are concentrated sources of energy and

excessive consumption of fats may lead to
obesity.
HIGH FREE SUGAR INTAKE

1 TEASPOON = 4 GRAMS OF SUGAR

NATIONAL NUTRITION SURVEY,
FNRI-DOST
• 7 in 10 Filipino households do not meet their dietary energy
requirement and that only a small proportion of households met the
Estimated Average Requirement (EAR) for certain nutrients such as
vitamin A, riboflavin, vitamin C and thiamin.
• The Global School-based Student Health Survey conducted in the
Philippines in 2011 showed that among students aged 13-15 who
participated in the survey, 42% usually drank carbonated soft drinks
one or more times per day during the past 30 days.
• 2016 Global Ingredient and Out-of-Home Dining Trends Report of
Nielsen noted that ice cream and salty snack sales were growing in
the Philippines.
HOW DO WE ENSURE HEALTHY DIET
DURING EMERGENCIES?
 children

Lactatin
Vulnerabl
g e group pregnant
women

elderly
 WHAT SHOULD WE DO?

• Healthy diets during emergencies mean providing adequate

nutrition and not just adequate amount of food or calories.
• Energy needs can be met by providing a range of
commodities while protein needs could be satisfied with
mixtures of animal and plant-based food.
• Adequate supply of clean, drinking water should be made
available to prevent dehydration.
 FOOD KIT CHECKLIST
Here are the things NNC says you should stock on for emergencies for 72 hours:
• Clean water stored in clean plastic bottles (there should be at least four liters per person per day—two
liters for drinking and two for food preparation and cleaning)
• Canned fish, meat, fruits and vegetables
• Canned juice, milk for adults
• Cup noodles
• Dried fish and fruits
• Iodized salt
• High-energy foods like peanut butter, crackers, jelly
• Comfort foods like biscuits, hard candy, instant cereal and coffee
• Special foods for infants (to complement continued breastfeeding), elderly persons and people on diets
 http://lifestyle.inquirer.net/166508/essentials-for-your-emergency-food-kit/#ixzz4nvzJXtls 
WHAT ARE FAD DIETS?

• A fad diet is a stylish weight-loss plan that

promises dramatic results. Typically,
these diets are not healthy and don't result in
long-term weight loss. In fact, some
diets actually can be dangerous to your health.
MAGIC OR MIRACLE FOOD/PILLS
HIGH CARB LOW FAT DIET
LIQUID DIET
LOW CARB DIET
ARE HEALTHY DIETS EXPENSIVE?
 • Buying locally-available indigenous
produce are cheaper as these are sold by
local farmers or sold in local markets
compared to those bought in supermarkets
that have additional costs due to
processing, storing and transporting
expenses.
•nutrient-dense produce that are easily
grown and sold in many parts of the
country.
• affordable yet nutritious vegetables include
alugbati, ampalaya, himbabao, kulitis,
labong, upo, pako, saluyot
•Cheaper sources of protein
include eggs, beans, tofu and
small fish like dilis and
tagunton.
•Growing fruits and vegetables
at home is another option to
maintain a healthy diet without
spending much.
HOW DO WE PROMOTE HEALTHY DIET
IN VARIOUS SETTINGS?
 HOMES
Eat a variety of
Parents and other
foods every day
adults can be role Choose healthier
with emphasis on
models in food products by
vegetables and
preparing and reading the
fruits, legumes and
consuming healthy nutrition labels.
other fiber-rich
diets.
foods.
 Communities
Incorporate nutrition education
Grow vegetables and fruit- activities such as cooking
bearing trees within the demonstrations and nutrition
community. lectures in community
gatherings and assemblies.
 bring healthy
engage in baon for lunch
outdoor and snacks
activities, sports
and other forms
of physical
activity.

Grow fruits and

vegetables in
schools.

Schools
 TAKE CARE OF YOUR BODY.
IT’S THE ONLY PLACE YOU HAVE TO
LIVE IN .