Filipino

FOOD
PyramidSteps to a healthier you

Prepared by: Cleford T. Guevarra

 Official name
Nutritional guidelines for Filipinos
(Filipino: Mga Gabay sa Wastong
Nutrisyon Para sa Pilipino).

Publication year
The Philippines published its first dietary
guidelines in 1990. They were revised in
2000 and again in 2012.
 Process and Stakeholders
The Food and Nutrition Research Institute –
Department of Science and Technology (FNRI-DOST)
initiated and chaired the inter-agency and
multidisciplinary Technical Working Group on the 2012
guidelines.
The guidelines were approved by the National Nutrition
Council. The communication and dissemination is
spearheaded by the National Nutrition Council and
endorsed by various government agencies.
 Eating Right Every Day
 Briefly describe the point of this lesson, which is that the
class will be learning about the relationship between
good nutrition and health.
 Food guide
The Philippines uses the daily nutritional guide pyramid
and has developed pyramids for different population
groups. The pyramid is divided into levels of
recommended consumption. Messages about exercise
and personal and environmental hygiene serve as
support messages for the pyramid.
The healthy food plate for Filipino adults (Pinggang
Pinoy) completes the messages of the pyramid by
showing adequate distribution of nutritious foods in a
meal.
Equivalents of One Serving Portion of Common Foods
 Fats and Oils
Know your fats

 1 tsp coconut oil (5g)

 1 Tbsp coconut cream

 1 tsp margarine/butter

 2 tsps peanut butter

 1 tsp mayonnaise
 Sugar / Sweets
Limit your sweets
 1 tsp sugar (5g)

 1 tsp honey

 1 tsp fruit flavored drink (powder)

 2-3 tsps fruit flavored drink (concentrate)

 1 pc hard candy

 1/5 glass softdrink/ flavored drink

 2 tsp jam/ jelly/ preserves

 Fish, Shellfish, Meat & Poultry
Go lean on protein

 1 pc medium size fish

 1/3 cup shellfish, shelled

 3 cm cube cooked pork/ beef/

chicken
 Egg, Dried Beans and Nuts
Go lean on protein

 1/3 cup cooked dried beans/ nuts

 1/2 cup tofu

 1 piece tokwa

 1 piece chicken egg

 1 slice cheese
 Milk and Milk Products
Get your calcium rich foods

 1 glass whole milk

 1/2 cup evaporated milk diluted with

 1/2 glass water

 4 Tbsps powdered whole milk diluted

to 1 glass of water
 Vegetables
Vary your veggies

 1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked

 1 serving of other vegetables = 1 cup raw or 1/2 cup cooked

 Fruits
Focus on fruits

 1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice of a big fruit

 1 serving of other fruits = 1 med sized fruit or 1 slice of a big fruit

Rice, Corn, Root Crops, Bread and Noodles
Control your carbohydrates

 1 cup cooked rice = 4 slices of loaf bread

                           = 5 pcs small pan de sal
                           = 1 cup of corn
                           = 2 slices/pieces of puto
                            = 2 cups of noodles
                            = 1 cup of yellow kamote
 Exercise Personal & Environmental
Hygiene

 Do regular exercise in most days of the

week for at least 30 minutes.
 Practice good personal and environmental
hygiene.
 Eating Plan for Healthy Living

Eat a variety of foods everyday to ensure

that all nutrients are provide in proper
amount and balance.
Use iodized salt and eat other fortified foods
to increase the intake of micronutrients.
Thank you for Listening…