What are the Nutritional Guidelines For Filipinos?

1. 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. Eat a variety of foods, to provide all the nutrients required in the proper amount and balance.

2. Breast-feed infants exclusively from birth to 4-6 months and then, give appropriate foods while continuing
breast-feeding.

Infants and children up to 2 years of age are most vulnerable to malnutrition. Breast-feeding is one of the most effective
strategies to improve child survival. Nutritional requirements of an infant can be obtained solely from breast milk for the first
6 months of life. After that time, breast milk must be complemented with appropriate foods, but breast-feeding should be
continued for up to 2 years of age or longer.

The decision to breast-feed is made by the mother. Nonetheless, the husband and other family members, health workers,
neighbors, community organizations, officemates and employers must encourage her to breast-feed her infant.

3. Maintain children's normal growth through proper diet and monitor their growth regularly.

An adequate diet for an active child is one that promotes good health and normal growth.

A well-nourished child is healthy, strong, and alert, has good disposition, and grows at a normal rate.

A poorly nourished child exhibits sluggish if not permanently delayed physical and mental development. In addition, he is
lethargic and frequently ill because of low resistance to infection.

Over nutrition on the other hand, may lead to obesity that may cause physical and emotional problems in childhood and
later in life.

4. Consume fish, lean meat, poultry or dried beans.

To improve the Filipino diet, not only should the total quantity of food be increased but the quality of the diet should also be
improved by including animal products of substitutes.

Including fish, lean meat, poultry, or dried beans in the daily meals will not only enhance the protein quality if the diet but
also supply highly absorbable iron, preformed vitamin A and zinc.

Fish, lean meat, poultry without skin, and dried beans, in contrast to fatty meats, are low in saturated fats, which are linked
to heart disease.

5. Eat more vegetables, fruits and root crops.

In general, most people do not eat enough vegetables, fruits and root crops. Results of food consumption surveys conducted
by the FNRI show that the average consumption of green leafy vegetables, vitamin C-rich fruits and root crops are low in the
Filipino diet.

The consumption of more vegetables, fruits and root crops is encouraged to help correct the micronutrient deficiencies
consistently noted in national nutrition surveys. Eating root crops will add dietary energy to the meal.

6. Eat foods cooked in edible/cooking oil daily.

In general, Filipinos use very little oil in their cooking. Boiling is the most common method of food preparation. Hence, the
total fat and oil consumption in a Filipino diet is low.

Fats and oils are concentrated sources of energy. A low fat and oil consumption results in a diet low in energy value,
contributing to chronic energy deficiency. Fats and oils are also essential for absorption and utilization of fat-soluble
vitamins, such as vitamin A. A low fat intake may be one of the causes of vitamin A deficiency among Filipinos.

To ensure adequate fat intake, Filipinos should be encouraged to stir-fry foods in vegetable oil or to add fats and oils
whenever possible in food preparation. This will guard against chronic energy deficiency and help to lower the risk of vitamin
A deficiency.

The excessive use of saturated fats and oils, however, may increase the risk of heart disease. The proper choice of fats and
oils therefore is essential.
7. Consume milk, milk products and other calcium-rich foods such as small fish and dark green leafy
vegetables every day.

Nutrition surveys indicate a consistent failure of Filipinos to meet dietary recommendations for calcium. An adequate
amount of calcium in the diet starting from childhood all through adulthood will help prevent osteoporosis in later life.

Milk and milk products provide highly absorbable calcium besides being good sources of protein, vitamin A and other
nutrients.

Milk and other calcium-rich foods are valuable additions to our rice/plant-based diets, which are not only poor sources of
calcium but also contain calcium-inhibiting substances.

8. Use iodized salt, but avoid excessive intake of salty foods.

Goiter and Iodine Deficiency Disorders are rampant in many areas of the Philippines, causing physical and mental
retardation in children. The regular use of iodized salt in the table and in cooking in addition to taking iodine-rich foods, will
greatly help in eradicating this preventable disease.

On the other hand, excessive intake of salt and salty foods particularly in susceptible individuals increases the risk of
hypertension and hence of heart disease. Avoiding too much table salt and overly salty foods may help in the prevention and
control of these conditions.

9. Eat clean and safe food.

Food and water are essential to life but they may also carry disease-causing organisms like bacteria, viruses, fungi and
parasites, or harmful chemical substances.

It is important to buy foods that are safe. Purchase food only from reliable sources. In addition, care must be taken when
preparing and serving meals to prevent food-borne diseases.

Sharing in the efforts to improve environmental hygiene and sanitation in the community will greatly contribute to food
safety in the home.

10. for a healthy lifestyle and good nutrition, exercise regularly, do not smoke and avoid drinking alcoholic
beverages.

With the changing lifestyle of Filipinos, chronic degenerative diseases are becoming significant public health problems.
Healthy diets, regular exercise, abstinence from smoking and moderate alcohol intake are key components of a healthy
lifestyle.

What are the classification of nutrients & their functions?

Organic nutrients include carbohydrates, proteins or amino acids, lipids, and vitamins. Inorganic nutrients include minerals.
Water is sometimes included in a listing of nutrients.

Proteins have many functions. They serve as enzymatic catalysts, are used as
transport molecules (hemoglobin transports oxygen) and storage molecules (iron is stored
in the liver as a complex with the protein ferritin); they are used in movement (proteins
are the major component of muscles); they are needed for mechanical support (skin and
bone contain collagen-a fibrous protein); they mediate cell responses (rhodopsin is a
protein in the eye which is used for vision); antibody proteins are needed for immune
protection; control of growth and cell differentiation uses proteins (hormones).

Lipids

1. Energy storage source for animals

2. Structural elements (plasma membrane) of cells and organelles

3. Signal transduction molecules

4. Sleep-inducing lipids recently identified

Functions of Vitamins and Minerals

VITAMIN A: Promotes skeletal growth, normal tooth structure, healthy mucous membranes, healthy skin, eyes and hair;
essential for night vision. NATURAL SOURCES: Fish liver oils, liver, carrots, green and yellow vegetables, dairy products.

VITAMIN D: Promotes bone and tooth development and normal growth; aids utilization of phosphorus and calcium;
maintains nervous system and heart action; prevents rickets.

VITAMIN E: Protects body's store of Vitamin A, tissues and fat from destructive oxidation, and breakdown of red corpuscles;
strengthens capillary walls; regulates menstrual rhythm; prevents loss of other vitamins; aids blood flow to heart; lowers
blood cholesterol and fatty acids; vital to cell health; regulates protein and calcium metabolism. NATURAL
SOURCES: Soybeans, vegetable oils, broccoli, brussels sprouts, leafy greens, enriched flour, whole wheat, wheat germ,
whole grain cereals, eggs.

VITAMIN C: Essential for the formation of collagen; needed for absorption of iron, some proteins and folic acid; prevents
oxidation of other vitamins; aids in metabolism of amino acids and calcium; stops internal bleeding; strengthens blood
vessels maintains hard bones and teeth; promotes stamina; holds body cells together prevents infections, colds, fatigue and
stress; reduces allergies; heals wounds and burns. NATURAL SOURCES: Citrus fruits, berries, green and leafy vegetables,
tomatoes, cauliflower, potatoes, sweet potatoes.

NIACIN: (as Niacinamide): Aids normal functioning of tissues, particularly skin, gastrointestinal tract and nervous system;
used with other vitamins in converting carbohydrates to energy.NATURAL SOURCES: Liver, lean meat, whole wheat,
brewer's yeast, wheat germ, fish, eggs, roasted peanuts, poultry, sesame seeds, nuts.

VITAMIN B-6: (Pyridoxine HCl) Aids metabolism of protein carbohydrates and fats; controls cholesterol level; aids chemical
balance between blood and tissue; prevents water retention; builds hemoglobin. NATURAL SOURCES: Brewer's yeast,
wheat bran, wheat germ, organ meats, beef, avocados, bananas, milk, eggs.

VITAMIN B-1: (Thiamine): Helps convert sugar and starches into energy; promotes digestion, strong heart muscle, child
growth; prevents fatigue, fat deposits in arteries. NATURAL SOURCES: Whole wheat, dried yeast, oatmeal, peanuts, pork,
bran, enriched rice, sunflower seeds, soybean sprouts.

VITAMIN B-2: (Riboflavin): Aids in releasing energy to body cells; enables utilization of fats, proteins and sugars. NATURAL
SOURCES: Dairy products, liver, kidney, yeast, leafy greens, fish, eggs.

VITAMIN B-12: Promotes utilization of protein, fats and carbohydrates; essential for formation of red blood cells; builds
nucleic acid; prevents pernicious anemia; helps nervous system.NATURAL SOURCES: Liver, beef, pork, eggs, dairy
products, shellfish.

FOLIC ACID: Essential for function of Vitamins A, D, E, and K, forms red blood cells and nucleic acid; improves circulation;
aids digestion of proteins. May help prevent neuro tube defects (pina bifida), and some cancers. Reduces the risk of
coronary heart disease. NATURAL SOURCES:Dark-green leafy vegetables, carrots, liver, eggs, soybeans, avocados,
oranges, beans whole wheat.

CALCIUM: Builds bones and teeth; aids in proper function of muscles, heart, nerves, and iron utilization; helps blood
coagulation; regulates the passage of nutrients in and out of cells; relieves pain and cramps; eases insomnia. NATURAL
SOURCES: Dairy products, soybeans, sunflower seeds, legumes, sardines.

MAGNESIUM: Reduces blood cholesterol; forms hard tooth enamel and fights tooth decay; aids in converting blood sugar
into energy; helps regulate body temperature; aids nerve function and bone growth; helps utilize Vitamins B, C, E; promotes
absorption and metabolism of other minerals; activates enzymes for metabolism of carbohydrates and amino acids;
prevents calcium deposits in the bladder, heart attacks, depression, polio. NATURAL RESOURCES: Nuts, figs, seeds, dark-
green vegetables, wheat bran, avocados, bananas.

IRON: Present in all cells; one of the constituents of hemoglobin which carries oxygen to the tissues by blood
circulation. NATURAL RESOURCES: Liver, meat, raw clams, oysters, oatmeal, nuts, beans, wheat germ.

IODINE: Aids thyroid gland and prevents goiter; helps burn fat; converts carotene into Vitamin A; aids absorption of
carbohydrates from small intestine; promotes growth; regulates energy production; maintains hair, nails skin and
teeth. NATURAL SOURCES: Kelp, seafood, vegetables.

COPPER: Facilitates iron absorption; synthesizes enzymes and skin pigments; promotes protein metabolism; aids Vitamin C
oxidation; produces RNA; forms hemoglobin, red blood cells, and hair color. NATURAL SOURCES: Shrimp, beef liver, whole
wheat, prunes, nuts, raw oysters.

ZINC: Eliminates cholesterol deposits; aids in absorption of B-Vitamins, manufacture of enzymes and insulin, and
metabolism of carbohydrates; essential for growth; aids healing essential for proper function of prostate gland; prevents
prostate cancer and sterility; keeps hair glossy and smooth. NATURAL RESOURCES: Eggs, cheese, beef, pork, wheat germ,
brewer's yeast, pumpkin seeds, popcorn.

SODIUM FLUORIDE: Acts systemically to strengthen developing teeth. For the prevention of dental caries by increasing
tooth resistance to acid dissolution. Promotes remineralization and inhibits the cariogenic microbial process.

The principal functions of water in the physiological activity of the human body are based chiefly upon its use as a vehicle. It
is a carrier or solvent of the nutrients, as well as of the products of catabolism, that is the breaking down of the tissues, and
of the excreta. The average content of water for instance in the urine is 94 percent, and in the feces 76 percent. No
physiological action could take place in the absence of water