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10 Nutritional Guidelines For Filipinos: Vilma D. Amil, RND Clinical Dietitian

The 10 nutritional guidelines for Filipinos provide recommendations for healthy eating. The guidelines advise to: 1) eat a variety of foods daily for needed nutrients; 2) breastfeed infants exclusively for 6 months and continue for 2 years; and 3) maintain a normal body weight through proper diet and exercise. Additional guidelines recommend consuming fish, lean meats, and dairy daily for growth and repair; eating more vegetables and fruits for vitamins and fiber; limiting salty and fried foods to prevent disease; and being physically active and making healthy choices to prevent illness.

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Kharla Monique C. Agudong
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275 views24 pages

10 Nutritional Guidelines For Filipinos: Vilma D. Amil, RND Clinical Dietitian

The 10 nutritional guidelines for Filipinos provide recommendations for healthy eating. The guidelines advise to: 1) eat a variety of foods daily for needed nutrients; 2) breastfeed infants exclusively for 6 months and continue for 2 years; and 3) maintain a normal body weight through proper diet and exercise. Additional guidelines recommend consuming fish, lean meats, and dairy daily for growth and repair; eating more vegetables and fruits for vitamins and fiber; limiting salty and fried foods to prevent disease; and being physically active and making healthy choices to prevent illness.

Uploaded by

Kharla Monique C. Agudong
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPT, PDF, TXT or read online on Scribd
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10 Nutritional Guidelines

For FILIPINOS

Vilma D. Amil, RND


Clinical Dietitian
1. Eat a variety of foods everyday to get the
nutrients needed by the body.
2. Breastfeed infants
exclusively from birth up
to six months, then give
appropriate
complementary foods
while continuing
breastfeeding for two
years and beyond for
optimum growth and
development.
3. Attain normal body weight through proper diet
and moderate physical activity to maintain good
health and prevent obesity.
Knowing your DBW
(Desirable Body Weight)
MALE:
For the 1st 5 feet of height,
allot 106 lbs
Then add 6 lbs for every
inch there after

FEMALE:
For the 1st 5 feet of height,
allot 100 lbs
Then add 5 lbs for every
inch there after
Some numbers to monitor:
Waist circumference
Female: 30” or less
Male: 34” or less

Waist – Hip Ratio


Female: 0.8 Male:
0.9
Cardiovascular Diseases

Apple–shape Pear –shape


 OBESE – a person whose weight is over
20% of IBW

 OVERWEIGHT - a person whose weight


is greater than 10 % of IBW
 UNDERWEIGHT – a person whose
weight is less than 10% or more of IBW
4. Consume fish, lean meat, poultry, egg, dried
beans or nuts daily for growth and repair of body
tissues.
5. Eat more vegetables and fruits everyday to get
the essential vitamins, minerals and fiber for
regulation of body processes.

Recommended dietary Fiber / day


= 25-30 gms / day
More antioxidant
“superfoods”

The RAINBOW DIET-


foods that have deep
colors have more
antioxidants:
deep blue, purple,
green, red, yellow,
orange fruits and
vegetables
6. Limit intake of salty, fried, fatty and sugar-rich
foods to prevent cardiovascular diseases.

SODIUM CONTENT
1 tsp SALT = 2,326 mg
1 tsp soysauce = 345 mg
1 tsp patis = 337 mg
1 tsp mustard = 68 mg

1 tbsp tomato catsup = 155 mg


1 tbsp mayonnaise = 80 mg
1 tsp butter/margarine,
salted = 45 mg
TIPS FOR SODIUM REDUCTION
At the KITCHEN
*Enhance recipes
with herbs and spices.
* Learn to identify
foods and recipes that
are low in sodium
*Modify recipes by
reducing the amount
of salt.
*Use fresh ingredients
whenever possible
TIPS FOR SODIUM REDUCTION
At the TABLE
Replace the salt in
your salt shaker
with your favorite
blend of herbs and
spices.

Avoid condiments such as


soysauce, “patis” & “bagoong”.
Use salt in moderation.
TIPS FOR SODIUM REDUCTION
At the STORE
Read FOOD LABELS!
Avoid buying foods that
contain high amount of
sodium

Select FRESH
vegetables, meats
and fishes
3.
CHOOSE THE GOOD FATS

Monounsaturated Fats –
Ex. Peanut, peanut butter, peanut oil, olives,
olive oil, canola oil, almond oil , avocado,
pili nuts, cashew nuts

Polyunsaturated Fats –
Ex. Sunflower, sesame and corn oil
Fatty fish such as tuna, salmon and mackerel
AVOID THE BAD FATS:

Saturated fats -
- animal fats , cheese, whole milk
Use more fish, skinless chicken and lean meat
Hydrogenated and Trans-fat – solid oils at room
temperature, found mostly in snack foods
- pastries, cookies, donuts and cakes
7. Consume milk, milk products, and other
calcium-rich foods, such as small fish and
shellfish, everyday for healthy bones and teeth.
8. Use iodized salt to prevent Iodine
Deficiency Disorders.

9. Consume safe foods and water to prevent


diarrhea and other food- and water-borne
diseases.

10. Be physically active, make healthy food


choices, manage stress, avoid alcoholic
beverages and do not smoke to help prevent
lifestyle-related non-communicable diseases.
Exercise
– any form of physical activity done
regularly can help burn calories, tone
muscles, etc.
Walking is the cheapest and best
form of exercise – start slowly then
increase gradually , intensity and
frequency
– improves stamina and helps
maintain muscle tone and balance
– prevents negative effects of stress
– helps improve sleep, concentration
and attitude
– helps weight loss and reduce risk
factors associated with physical
illness
Quick Stress Relief
1. Breath deeply and calmly
2. Smile /Laugh more often
3. Visualize – think positive
4. Exercise
5. Organize
Let Thy Food Be Thy Medicine

And Thy Medicine

Be Thy Food “
-Hippocrates
Father of Medicine
THANK YOU .. .

Get fit, not fat !


Vilma D. Amil, RND

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