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 breastfeeding.
Infants and children up to 2 years of age are most vulnerable to malnutrition. Breastfeeding is 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. After that time, breastmilk must be complemented with appropriate foods, but breastfeeding should be continued for up to 2 years of age.
3. Maintain child’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.
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 or substitutes. 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 crops.
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. A low fat and oil consumption results in a diet low in energy value contributing to chronic energy deficiency.
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.
7. Consume milk, milk products or other calcium-rich foods such as small fish and dark green leafy vegetables everyday.
An adequate amount of calcium in the diet starting from childhood all through adulthood will prevent osteoporosis in later life. Milk and milk products provide highly absorbable calcium besides being goof sources of protein, vitamin A and other nutrients.
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 slat and salty foods 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.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.
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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 nutritional guidelines?
Nutritional guidelines are primary recommendations to promote good health through proper nutrition. They are simple statements that give advice on the consumption of foods and food components for which there are public health concerns.
What is the purpose of nutritional guidelines?
Nutritional guidelines aim to encourage the consumption of an adequate and well-balanced diet and promote desirable food and nutrition practices as well as nutrition-related habits in the general population.
Source: Nutritional Guidelines for Filipinos, Revised 2000 Edition. Food and Nutrition Research Institute, Bicutan, Taguig City, Philippines.
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