Part I. Wastong Nutrisyon para sa

Pamilya

Pag-uusapin natin…

1. Kalagayang pang-nutrisyon ng bansa

2. Epekto ng malnutrisyon

3. Basic Nutrition

4. Pag-plano ng pagkain sa pamilya

5. Gabay sa Wastong Nutrisyon

1. Hunger

2. Protein-energy malnutrition

3. Micronutrient deficiencies

4. Overnutrition

5. Diet-related noncommunicable or lifestyle-related diseases (e.g. diabetes mellitus, hypertension, cancers and cardiovascular diseases)

Mga problema sa nutrisyon

Underweightchildren : 26%adults : 12%

Iodine deficiency disorderschildren : 11%

Iron deficiency anemiainfants : 56%pregnant : 43%

Vitamin A deficiencychildren : 15%

Increase in diet-related non-communicable diseases

Kalagayang pang-nutrisyon

Violation of human rights

Malnourished children

Inability to concentratein school

Schooldrop-out

Lack skill/low literacy

Under/unemployed malnourished adults

Low productivity

Poverty

Weak resistance

Infections

Early death

Epekto ng malnutrisyon

Activity 1

1. Ilista ang mga karaniwang pagkain na inihahanda sa almusal, tanghalian at hapunan (10 minuto).

Almusal Tanghalian Hapunan

Basic Nutrition

a. GO, GROW, GLOW food groups

b. How to meet nutritional requirements

GROWGROWRice

GOGO

GLOWGLOWMILKMILK

• Rich in carbohydrates, main source of energy

• Sources are: rice & rice products, corn & corn products, cereals, bread & other bakery products, starchy roots & tubers, rice flour and other noodles

Rice

GO foods

GO foods

Lack of carbohydrates may result in:

• Underweight and/or loss of weight

• General weakness

• Poor physical performance

• Fainting or collapse, in severe deficiency

• Fats are also included in this food group

• It is a concentrated source of energy and helps absorb, transport and store fat-soluble vitamins A, D, E, K

• Fats provides essential fatty acids which have important functions in the body

GO foods

Lack of fat in daily meals results in:

• Underweight

• Sluggishness

• Skin irritations similar to eczema

• Signs and symptoms of fat-soluble vitamin deficiencies, esp. vitamin A

GO foods

Rice Substitutes

• Camote

• Cassava (kamoteng kahoy)

• Gabi

• Saging Saba

• Rich in protein needed for building and repairing body tissues for growth and maintenance

GROW foods

MILKMILK

• Builds resistance to infection

• Supplies additional energy

GROW foods

MILKMILK

• Sources are: meat, internal organs, chicken, eggs, fish, shellfish, milk, milk products, munggo and other dried beans, nuts

GROW foods

Lack of protein results in:

• Retarded growth in children

• Low resistance to infection at any age

• Slow recovery from illness

• Low birth weight

• Anemia

• Loss of weight

• Edema, skin lesions, mental sluggishness

GLOW foodsGLOW foods

• Rich in vitamins and minerals, these are essential for body functions; also important for growth and normal functioning of the body

• Rich source of fiber

What is a healthy diet?

• Emphasizes fruits, vegetables, whole grains, root crops & fat-free or low fat milk

• Includes lean meats, poultry, fish, beans, egg & nuts

• Is low in saturated, trans fats, cholesterol, salt (sodium) & added sugars

How do we meet these requirements?

Use the Food Pyramid as guide

Requirements of various age groups

Food group

Recommended Amounts

1-3 y/o 4-6 y/o 7-9 y/o 10/12 y/o

Green and leafy vegetables

¼ cup cooked

1/3 cup cooked

1/3 cup cooked

½ cup cooked

Other vegetables

2 Tbsp. cooked

¼ cup cooked

½ cup cooked

½ cup cooked

Vitamin C rich fruits

½ medium size or 1 slice of a big fruit

½-1 medium size or 1 slice of a big fruit

1 medium size or 1 slice of a big fruit

1 medium size or 1 slice of a big fruit

Other fruits ½ medium size or 1 slice of a big fruit

½-1 medium size or 1 slice of a big fruit

1 medium size or 1 slice of a big fruit

1 medium size or 1 slice of a big fruit

Requirements of various age groups

Food group

Recommended Amounts

1-3 y/o 4-6 y/o 7-9 y/o 10/12 y/o

Fats and Oils

6 teaspoons

6 teaspoons

6 teaspoons

6-8 teaspoons

Sugar 4 teaspoons

5 teaspoons

5 teaspoons

5-6 teaspoons

Water and Beverages

4-6 glasses (240 mL)

5-7 glasses

6-8 glasses

6-8 glasses

Requirements of various age groups

Food group

Recommended Amounts

13-15y/o 16-19 y/o Adult, 20-39 y/o

Rice and alterna-tives

6-7 cups, cooked

6½-8 cups cooked

5½-8 cups, cooked

1 serving of rice or alternatives = 1 cup rice, cooked, or 4 pcs. pandesal, or 4 slices of loaf bread, or 1 cup macaroni, spaghetti, cooked or 1 pack instant noodles, or 1 small size root crop

Requirements of various age groups

Food group

Recommended Amounts

13-15y/o 16-19 y/o Adult, 20-39 y/o

Meat and alterna-tives

2½ servings

2½ servings

2¾-3 servings

Fish/Meat/Poultry/Dried Beans/Nuts

1 serving of fish = 2 pieces (16 cm long); 1 serving of meat/poultry = 30 g lean meat, cooked, or 1½ cups cooked dried beans

Requirements of various age groups

Food group

Recommended Amounts

13-15y/o 16-19 y/o Adult, 20-39 y/o

Egg 1 piece, medium size (3-4x a week)

1 piece, medium size (3-4x a week)

1 piece, medium size (3-4x a week)

Whole Milk

1 glass 1 glass 1 glass

1 glass = 240 ml (1 glass whole milk is equivalent to 4 Tbsp powdered whole milk or ½ cup evaporated milk diluted in 1 glass of water)

Requirements of various age groups

Food group

Recommended Amounts

13-15y/o 16-19 y/o Adult, 20-39 y/o

Green and leafy vegetables

¾ cup cooked

¾ cup cooked

¾ cup cooked

Other vegetables

¾ cup cooked

¾ cup cooked

¾ cup cooked

Vitamin C rich fruits

2 servings

2 servings

1 medium size or 1 slice of a big fruit

Other fruits 1 serving 1 serving 1 medium size or 1 slice of a big fruit

Requirements of various age groups

Food group

Recommended Amounts

13-15y/o 16-19 y/o Adult, 20-39 y/o

Fats and Oils

6-8 teaspoons

6-8 teaspoons

6-8 teaspoons

Sugar 5-6 teaspoons

5-6 teaspoons

5-8 teaspoons

Water and Beverages

6-8 glasses (240 mL each)

6-8 glasses

6-8 glasses

How do we meet these requirements?

Proper meal planning

– think VARIETY of foods!

How do we meet these requirements?

Proper meal planning

• Preparation of low-cost menus

• All food groups present when planning for meals

GO,GROW, GLOW!

Considerations in Meal Planning

1. Adequacy and availability of foods

2. Traditions and customs

3. Economic resources/considerations

4. Personal likes and dislikes

5. Suitable combinations of foods

Considerations in Meal Planning

6. Seasonality

7. Staying quality of food

8. Ease of food preparation

9. Meal patterns

Guides for planning meals

1. Select food that meets the nutritional needs of those who will eat.

2. Consider food for each meal in relation to food plans for the day.

3. Keep the food value of any given meal essentially the same, day after day.

4. Select food suitable for the meal.

5. Consider the personal likes and dislikes of the group.

6. Select foods that combine pleasingly.

7. Have contrast in the food in color, texture, form and temperature.

Guides for planning meals

8. Have daily variety.

9. Select foods in season when possible.

10.Avoid serving more than two dishes of concentrated food in any one meal.

11.Select food that is easily prepared.

Guides for planning meals

12. Select food that is easily served.

13. Select foods after due consideration of the equipment on hand.

14. Consider the cost in relation to the food allowance for the day.

Guides for planning meals

Low-cost menus

• Use of available resources

• Use of indigenous fruits and vegetables

• Example of a low-cost menu:

Breakfast

Hard cooked egg

Rice

Fresh fruit

Lunch

Nilagang

Manok

Rice

Fresh fruit

Dinner

Fried galunggong

Pinakbet

Rice

Fresh fruit

Activity 2

1. Gumawa ng isang plano ng pagkain para sa isang linggo para sa pamilyang may apat na miyembro. (15 minuto)

M T W Th F S S

B

L

D

. . . fosters an adequate and balanced diet as well as desirable food and nutrition practices and healthy habits

. . . are primary recommendations to promote good health through proper nutrition.

Kumain ng Kumain ng iba’t ibang iba’t ibang uri ng uri ng pagkain pagkain araw-arawaraw-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

Mean one–day per capita food consumption, in grams, Philippines, 1978 - 2003

Food group and subgroup Consumption (gram), raw as purchased

1978 1982 1987 1993 2003

Cereals and cereal product 367 356 345 340 364

Starch roots and tubers 37 42 22 17 19

Sugars and syrups 19 22 24 19 24

Fats and oils 13 14 14 12 18

Fish, meat and poultry 133 154 157 147 185

Eggs 8 9 10 12 13

Milk and milk products 42 44 43 44 49

Dried beans, nuts and seeds 8 10 10 10 10

Vegetables 145 130 111 106 111

Green, leafy, yellow 34 37 29 30 31

Other vegetables 111 93 82 76 80

Fruits 104 102 107 77 54

Vitamin C-rich 30 18 24 21 12

Other fruits 74 84 83 56 42

Miscellaneous 21 32 26 19 39

Total 897 915 869 803 886

Source: National Nutrition Surveys: 1978-2003, FNRI

Pasusuhin ang Pasusuhin ang sanggol ng gatas ni ina sanggol ng gatas ni ina lamang mula lamang mula pagkasilang hanggang pagkasilang hanggang 6 na buwan at saka 6 na buwan at saka bigyan ng mga angkop bigyan ng mga angkop na pagkain habang na pagkain habang pinapasuso pa.pinapasuso pa.

BreastfeedingBreastfeeding

• 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 Exclusive breastfeedingbreastfeeding

• Means nothing (except medicines and water by dropper, spoon or cup) is fed to the infant other than breastmilk

35.9 36.8

27.3

0.0 0.5

39.4

59.8

0.3 0.6

21.6

65.7

12.2

0

10

20

30

40

50

60

70

80

0-5 months 12-23 months6-11 months

Per

cen

tag

eBreastfeeding and Complementary Breastfeeding and Complementary

Feeding, 2008Feeding, 2008Breastfeeding and Complementary Breastfeeding and Complementary

Feeding, 2008Feeding, 2008

Exclusive breastfeeding

Breastfeeding + Complementary Fdg.

Other milk or other milk + other foods

Other foods

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

Reason why BF stopped, 2008

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

Complementary foodsComplementary 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 foodsComplementary 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 Panatilihin ang tamang paglaki ng bata sa paglaki ng bata sa pamamagitan ng palagiang pamamagitan ng palagiang pagsubaybay sa kanyang pagsubaybay sa kanyang timbangtimbang

Growth monitoringGrowth 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 chartGrowth chart

• Used to assess growth rate, detect growth abnormalities, monitor health and nutritional status, and evaluate the effects of nutrition intervention

Well-nourished childWell-nourished child

• Healthy

• Strong

• Alert

• Has good disposition

• Grows at normal rate

Poor nourished childPoor nourished child

• Exhibit sluggishness

• May have delay in physical and mental development

• Lethargic

• Frequently ill

Overnourished childOvernourished 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 Kumain ng isda, karne, isda, karne, manok o manok o tuyong tuyong butong butong gulaygulay

Kumain ng maraming Kumain ng maraming gulay, prutas at gulay, prutas at lamang-ugat.lamang-ugat.

Kumain Kumain araw-araw araw-araw ng mga ng mga pagkaing pagkaing niluto sa niluto sa mantika o mantika o edible oiledible oil

Uminom ng gatas Uminom ng gatas araw-araw at araw-araw at kumain ng mga kumain ng mga produkto nito, mga produkto nito, mga pagkaing mayaman pagkaing mayaman sa kalsiyum gaya sa kalsiyum gaya ng maliliit na isda ng maliliit na isda (tulad ng dilis) at (tulad ng dilis) at madahong berdeng madahong berdeng gulay.gulay.

Gumamit ng Gumamit ng iodized salt iodized salt (asin na may (asin na may yodo) subali’t yodo) subali’t iwasan ang iwasan ang masyadong masyadong maalat na maalat na pagkain.pagkain.

Preventing goiter and Preventing goiter and IDDIDD

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 hypertensionSalt and hypertension

High sodium intake

High blood

pressure

Increases risk of heart disease,

stroke and other

diseases

Linked to

Kumain ng Kumain ng malinis at malinis at ligtas na ligtas na pagkainpagkain

Food safetyFood 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

• Buy foods that are safe

– Purchase from reliable sources

• Foods should be kept clean at all stages – from production to consumption

• Practice food safety

Clean and safe foodsClean and safe foods

Preventing food-borne Preventing food-borne diseasesdiseases

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 Para sa malusog na pamumuhay na pamumuhay at wastong at wastong nutrisyon, mag-nutrisyon, mag-ehersisyo nang ehersisyo nang palagian, huwag palagian, huwag manigarilyo, at manigarilyo, at iwasan ang pag-iwasan ang pag-inom ng alak.inom ng alak.

Why prevent dreaded Why prevent dreaded disease?disease?

• Affects productivity

– Absenteeism at school, work

• Costly

– Medicines

– Medical care

• Net effect on not only individual but also community and nation

Leading causes of morbidity

CauseCause Rate per 100,000Rate per 100,000PopulationPopulation

1. Acute lower RTI and pneumonia1. Acute lower RTI and pneumonia 828.8828.8

2. Acute watery diarrhea2. Acute watery diarrhea 707.7707.7

3. Brochitis/Bronchioltis3. Brochitis/Bronchioltis 689.9689.9

4. Hypertension4. Hypertension 522.8522.8

5. Influenza5. Influenza 435.0435.0

6. TB respiratory6. TB respiratory 169.9169.9

7. Diseases of the heart7. Diseases of the heart 49.349.3

8. Acute febrile illness8. Acute febrile illness 32.532.5

9. Malaria9. Malaria 27.627.6

10. Dengue fever10. Dengue fever 19.619.6

Source: 2006 Morbdity Data from DOH website (www.doh.gov.ph/kp/statistics/morbidity)

Leading causes of mortality, 2005

Cause Rate per 100,000Population

1. Heart diseases1. Heart diseases 90.490.4

2. Vascular system diseases2. Vascular system diseases 63.863.8

3. Malignant neoplasm3. Malignant neoplasm 48.948.9

4. Pneumonia4. Pneumonia 42.842.8

5. Accidents5. Accidents 39.139.1

6. Tuberculosis, all forms6. Tuberculosis, all forms 31.231.2

7. Chronic lower respiratory diseases7. Chronic lower respiratory diseases 24.624.6

8. Diabetes Mellitus8. Diabetes Mellitus 21.621.6

9. Certain conditions originating in perinatal period9. Certain conditions originating in perinatal period 14.514.5

10. 10. Nephritis, nephrotic syndrome and nephrosisNephritis, nephrotic syndrome and nephrosis 3.63.6

Source: 2005 Mortality Data from DOH website (www.doh.gov.ph/kp/statistics/mortality) accessed on 23 June 2010

What is healthy lifestyle?

• Way of life that promotes and protects health and well-being

— Department of Health

HL to the MAXHL to the MAX1. No smoking (Huwag manigarilyo)2. Don’t drink (Iwas alak)3. No to illegal drugs (Talo ka sa droga)4. Prevent hypertension (Bantay

presyon)5. Do physical activity (Katawang aktibo)6. Manage stress (Bawas stress)7. Eat low-fat, low-salt, high-fiber diet

(Wastong pagkain)

Why is a healthy Why is a healthy lifestyle important?lifestyle important?

• Prevent dreaded chronic diseases– Heart disease– Diabetes– Cancers– Respiratory ailments

• Prevent early death

Part II. Proper Handling and Preparation of

Foods

Mga Ginintuang Alituntunin ng World Health Organization Para sa Ligtas na Paghahanda ng Pagkain

1. Piliin ang pagkain na pinoproseso para matiyak na ito ay ligtas.

2. Lutuing mabuti ang pagkain.3. Kainin kaagad ang mga nilutong pagkain.4. Iimbak nang mabuti ang nilutong

pagkain.5. Muling initin nang lubos ang mga

nilutong pagkain.

Mga Ginintuang Alituntunin ng World Health Organization Para sa Ligtas na Paghahanda ng Pagkain

6. Iwasang masagi ng hilaw na pagkain ang mga nilutong pagkain.

7. Maghugas ng kamay nang madalas.8. Panatilihing malinis ang mga lugar na

pinaghahandaan ng pagkain.9. Pangalagaan ang mga pagkain laban sa

mga insekto, daga at iba pang hayop.10. Gumamit ng malinis na tubig.

Kumain ng iba’t ibang uri ng pagkain araw-araw.

Pasusuhin ang sanggol ng gatas ng ina lamang mula pagkasilang hanggang 6 na buwan at saka bigyan ng mga angkop na pagkain habang pinapasuso pa.

Panatilihin ang tamang paglaki ng bata sa pamamagitan ng palagiang pagsubaybay sa kanyang timbang.

Kumain ng isda, karne, manok, o tuyong butong-gulay.

Kumain ng maraming gulay, prutas at lamang-ugat.

Para sa malusog na pamumuhay at wastong nutrisyon, mag-ehersisyo nang palagian, huwag manigarilyo, at iwasan ang pag-inom ng alak.

Kumain araw-araw ng mga pagkaing niluto sa mantika o edible oil.

Uminom ng gatas araw-araw at kumain ng produkto nito, mga pagkaing mayaman sa kalsiyum gaya ng maliliit na isda (tulad ng dilis) at madahong berdeng gulay.

Gumamit ng iodized salt (asin na may yodo) subali’t iwasan ang masyadong maalat na pagkain.

Kumain ng malinis at ligtas na pagkain.

National Nutrition CouncilNational Capital Region

Rooms 113 & 114, Bldg 2, Center for Health Development-MM, Welfareville Compound, Mandaluyong City

For additonal information:

533-2713;

Website: www.nnc.gov.ph

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