PROMOTING

HEALTHY DIETS
Marilou R. Enteria
Nutrition Officer IV
Nutrition Information and Education Division
National Nutrition Council

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2012 Nutritional Guidelines for Filipinos

1 Eat a variety of foods every day to get the

nutrients needed by the body.

2 Breastfeed infants exclusively from birth up

to 6 months then give appropriate
complementary foods while continuing
breastfeeding for 2 years and beyond for
optimum growth and development.

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2012 Nutritional Guidelines for Filipinos
3 Eat more vegetables and fruits everyday
to get the essential vitamins, minerals and
fiber for regulation of body processes.

4 Consume fish, lean meat, poultry, egg,

dried beans or nuts daily for growth and
repair of body tissues.

5 Consume milk and other calcium-rich

foods such as small fish and shellfish, every
day for healthy bones and teeth.
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2012 Nutritional Guidelines for Filipinos

6 Consume safe foods and water to prevent

diarrhea and other food- and water-borne
diseases.

7 Use iodized salt to prevent Iodine

Deficiency Disorders.

8 Limit intake of salty, fried, fatty and

sugar-rich foods to prevent cardiovascular
diseases.
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2012 Nutritional Guidelines for Filipinos

9 Attain normal body weight through

proper diet and moderate physical activity to
prevent obesity and maintain good health.

10 Be physically active, make healthy food

choices, manage stress, avoid alcoholic
beverage and do not smoke to help prevent
lifestyle-related non-communicable
diseases.

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10 Kumainments
1. Kumain ng iba’t-ibang
pagkain.

2. Sa unang 6 months ni baby

breastfeeding lamang; mula
6 months, bigyan din siya
ng ibang angkop na
pagkain.
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10 Kumainments

3. Kumain ng gulay at prutas

araw-araw.

4. Kumain ng isda, karne at

ibang pagkaing may
protina.
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10 Kumainments
5. Uminom ng gatas; kumain
ng pagkaing mayaman sa
calcium.
6. Tiyaking malinis at ligtas
ang ating pagkain at
tubig.
7. Gumamit ng iodized salt.
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10 Kumainments
8. Hinay-hinay sa maaalat,
mamantika at matatamis.

9. Panatilihin ang tamang

timbang.

10.Maging aktibo. Iwasan ang

alak; huwag manigarilyo.
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Kumain ng
iba’t
ibang uri
ng
pagkain
araw-araw
Eat a variety of foods everyday.

• The human body needs more than 40

different nutrients for good health.

• No single food can provide all the

nutrients in the amounts needed.
 Balanced Diet
• Contains all the
nutrients and other
substances found
naturally in food, in
proper amounts and
proportions needed
by the body to
function well
 Benefits of eating a
balanced diet
• Full mental development
• Better concentration
• Feel better
• More pleasant
Pasusuhin ang
sanggol ng gatas ni ina
lamang mula
pagkasilang hanggang
6 na buwan at saka
bigyan ng mga angkop
na pagkain habang
pinapasuso pa.
 Breastfeeding
• One of the most effective strategies to improve
child survival

• Nutritional requirements of an infant can be

obtained solely from breastmilk for the first 6
months of life

• Decision to breastfeed is made by the mother

with the support and encouragement from
husband, family and the community
 Exclusive
breastfeeding

• Means nothing (except

medicines and water by
dropper, spoon or cup) is
fed to the infant other than
breastmilk
 Breastfeeding and Complementary
Feeding, 2008
8
0
65.
7 59. 7
0 8
6
39.
0 35. 36.
8 4
5 9 27.
0 3 21.
6
4 12.
0 2
0.
3 0.5 0.3 0.6
0
0 0-5 months
6-11 months 12-23 months
2Exclusive breastfeeding Other milk or other milk + other foods
0Breastfeeding + Complementary Fdg. Other foods

1 Source: 7th National Nutrition Survey, FNRI-DOST, 2008

0
Reason why BF stopped, 2008

Source: 7th National Nutrition Survey, FNRI-DOST, 2008

 Complementary foods
• Foods provided IN ADDITION to
breastmilk at 6 completed months and
when baby is physically ready:
– Doubled birth weight

– Can hold head straight when sitting up

– Opens mouth when food approaches

Complementary foods
• Foods provided IN ADDITION to
breastmilk at 6 completed months
and when baby is physically ready:
– Interested in foods when others eat

– Able to transfer food from the front of

the tongue to the back

– Able to swallow
 Panatilihin ang tamang
paglaki ng bata sa
pamamagitan ng palagiang
pagsubaybay sa
kanyang timbang
 Growth monitoring
• Growth can be tracked by regularly
taking the weight and measuring the
height of a child
• Can be assessed with the use of
reference tables such as:
– Weigh-for-age
– Height-for-age
– Weight-for-length
– Weight-for-height
 Growth chart
• Used to assess growth rate, detect
growth abnormalities, monitor health
and nutritional status, and evaluate
the effects of nutrition intervention
Well-nourished child
• Healthy

• Strong

• Alert

• Has good disposition

• Grows at normal rate

 Poor nourished child
• Exhibit sluggishness

• May have delay in physical

and mental development

• Lethargic

• Frequently ill
Overnourished child
• Obese

• May cause physical and

emotional problems in
childhood and later in life

– Predisposed to non-
communicable diseases
Provide adequate diet to an active
child that will promote good
health and normal growth
Kumain ng
isda, karne,
manok o
tuyong
butong
gulay
Improving the Filipino diet

• Not only total quantity of food but

quality of food should be improved
• Inclusion of fish, lean meat, poultry,
or dried beans will enhance quality of
diet

– Supplies highly absorbable iron,

preformed vitamin A and zinc
Improving the Filipino diet

• Fish, lean meat, poultry without skin,

and dried beans are low in
saturated fats, which are linked to
heart disease
Kumain ng maraming
gulay, prutas at
lamang-ugat.
 Fruit, vegetable and root
crop consumption
• Food consumption surveys conducted
by FNRI show that the average
consumption of green leafy and yellow
vegetables, vitamin C-rich fruits and
root crops are low in the Filipino diet

• Most Filipinos eat fewer servings of

fruits and vegetables than
recommended amount
Value of vegetables in the diet
• Green leafy and yellow vegetables
– Rich in beta-carotene; source of vitamin
A in the diet

– Widely available and low cost source of

vitamin A compared to animal sources

– Examples are malunggay, saluyot,

kangkong and kamote tops
Value of vegetables in the die
• Green leafy vegetables
– Good sources of vitamin C, iron, calcium,
dietary fiber, folic acid, vitamin E and other
phytochemicals

• Non-leafy vegetables (eggplant, string

beans, sayote, upo, ampalaya, etc.)
– Source of dietary fiber, iron and B-complex
vitamins; give variety to meals
Importance of fruits
• Rich sources of vitamin C
– Help prevent scurvy

– Increase resistance to infection

– Facilitate absorption of non-heme

iron

• Contribute to additional vitamins

and minerals
 Importance of fruits
• Yellow fruits are good sources of
vitamin A

• Source of dietary fiber

– Regulates bowel movement

– Prevents constipation
 Recommendation

• Eat 4-5 servings of fruits and

vegetables every day
• Example of a serving:
– 1 med-sized banana 1 slice
– of papaya
– ½ cup cooked leafy vegetable
Value of roots and tubers
• Add dietary energy to meals

• Provide dietary fiber and vitamins

• Yellow kamote – beta-carotene

• Potato – vitamin C

• Recommended to consume roots and

tubers at least 3x a week
Kumain
araw-araw
ng mga
pagkaing
niluto sa
mantika o
edible oil
 Fat and oil consumption
• Filipinos use very little oil in cooking

• Total consumption of fats and oils in

Filipino diet is low
• Low fat and oil consumption may:
– Result to chronic energy deficiency

– Contribute to VADD among Filipinos

 Fats and oils
• Concentrated sources of energy
• Increases energy content of food
without increasing its quantity
• Enhances flavor of meals
• Facilitates absorption and utilization
of fat soluble vitamins such as
vitamin A
 Fats and oils
• Source of essential fatty acids
• Help prevent chronic energy deficiency
(CED)
• Lower risk of VADD
• Excessive consumption of saturated fats
and oils may increase risk of heart
disease
 Recommendations
• Filipinos are encouraged to
stir-fry foods in vegetable oil or
add fats and oils if possible in
food preparation

• Choose the right fats and oils

to prevent heart disease, e.g.
poly/monounsaturated fats
Uminom ng gatas
araw-araw at
kumain ng mga
produkto nito, mga
pagkaing
mayaman sa
kalsiyum gaya ng
maliliit na isda
(tulad ng dilis) at
madahong berdeng
gulay.
 Calcium consumption
• Nutrition surveys indicate that Filipinos
fail to meet dietary recommendation for
calcium

• Adequate consumption of calcium

prevents osteoporosis
 Role of Calcium
• Makes skeleton dense and
strong

• Essential for normal growth of

skeleton and teeth

• Regulates heartbeat and

muscle contraction
 Milk and milk products

• Good sources of highly

absorbable calcium,
protein, vitamin A

• Rich in riboflavin, vitamin

B12 and phosphorus
 Other sources
of calcium
• Fish
– Small ones eaten with bones like dilis,
sardines
• Soy bean curd (tokwa or tofu)
• Small shrimps (alamang)
• Green leafy vegetables
– Malunggay leaves, saluyot, alugbati,
mustasa
Gumamit ng
iodized salt
(asin na may
yodo) subali’t
iwasan ang
masyadong
maalat na
pagkain.
 Preventing goiter and IDD
1. Consume foods grown in iodine-rich soils

2. Eat iodine-rich foods such as seafood

and seaweed

3. Regular consumption of foods fortified

with iodine or prepared with iodized salt
 Salt and hypertension
Increases risk
of heart
High sodium disease,
stroke and
intake other
diseases
Lin
ked
t o

High
blood
pressure
Kumain ng
malinis at
ligtas na
pagkain
 Food safety
“All conditions and measures that are
necessary during the production,
processing, storage, distribution and
preparation of food to ensure that food is
safe, sound, wholesome and fit for human
consumption.”
- WHO-FAO
Clean and safe foods

• Buy foods that are safe

– Purchase from reliable sources

• Foods should be kept clean at all

stages – from production to
consumption

• Practice food safety

Preventing food borne diseases

1. Practice good personal hygiene.

2. Drink safe water.
3. Practice good housekeeping
4. Clean and sanitize environment.
Practice pest control.
5. Handle food safely.
6. Read food labels.
Para sa malusog
na pamumuhay
at wastong
nutrisyon, mag-
ehersisyo nang
palagian, huwag
manigarilyo, at
iwasan ang pag-
inom ng alak.
Why prevent dreaded disease?
• Affects productivity
– Absenteeism at school, work

• Costly
– Medicines
– Medical care

• Net effect on not only individual

but also community and nation
 Filipino Food Guides

2005
1974
Your Guide to 1996 Daily
Good Nutrition FNRI Food
Nutritional
2014
1948 Guide
Guide
Pinggang
Basic Six Pyramid
Pyramid Pinoy

1940 1950 1960 1970 1980 1990 2000 2010 2020

Slide courtesy of the FNRI-DOST. 67

Pinggang Pinoy
Healthy Food Plate for Filipino Adults

• easy-to-understand
• uses a familiar food
plate model to convey
right food group
proportions
• per-meal basis to
meet energy and
nutrient needs of
Filipino adults
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 Pinggang Pinoy
• To establish a diet to help Filipinos
maintain and even improve overall
health and reduce risk of diet-related
diseases
• Directed to healthy Filipino adults 19-64
years old with moderate physical activity
• Not directed for treatment of disease or
individuals with medical problems
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 Pinggang Pinoy
• Developed by the Food and Nutrition
Research Institute in coordination with the
NNC and DOH with support from WHO
Philippines
• Development entailed:
– Review of existing food guide and
nutritional status and evidence
– Develop preliminary concepts and pre-
testing
– Experts consultation
– Finalization and presentation to NNC
Techcom 70
Fish and
alternatives
– 17% Fruit – 17%

Rice and
alternatives Vegetables– 33%
– 33%
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One day sample menu

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Let us now watch the
video on the
10 Kumainments.

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