Nutrition: Key to Good Health and Long Life

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Nutrition Key to Good Health and Long Life
Ma. Katrina M. Antonio Nutrition Officer
II Nutrition Information and Education
Division National Nutrition Council
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Lets ponder on

• You
• are what you eat

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True or False?

• Breastfeed infants exclusively from birth up to 3
  months TRUE or FALSE
• We should eat variety of foods every day. TRUE
  or FALSE
• We should eat more of sugar and
• fats. TRUE or FALSE

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True or False?

• 4. Eating balanced diet improves mental
  performance. TRUE or FALSE
• 5. Healthy lifestyle includes improving ones
  physical activity.
• TRUE or FALSE

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Outline

• Nutritional Guidelines for Filipinos
• A Healthy Diet
• Read what you eat
• Healthy Lifestyle

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NNC MANDATE
Formulate national food and nutrition policies
and strategies
Coordinate the national food and nutrition program
Coordinate funds for nutrition
Call on any government instrumentality for
assistance
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Philippine Plan of Action for Nutrition
Countrys guide for
a c t i o n for nutrition improvement
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2. Food Assistance
3. Micronutrient Supplementation
1. Home, School, and Community Food Production
PPAN Programs
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PPAN Programs
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Vitamin A Deficiency Disorders
Iron Deficiency Anemia
Protein-Energy Malnutrition
Iodine Deficiency Disorders
Major nutrition problems
Obesity
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Nutritional Guidelines for Filipinos

• are primary recommendations to promote good
  health through proper nutrition

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Nutritional Guidelines for Filipinos

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

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Eat a variety of foods every day.
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Breastfeed infants exclusively from birth up to 6
months, and then, give appropriate foods while
continuing breastfeeding.
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Maintain your childrens normal growth through
proper diet and monitor their growth regularly.
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Consume fish, lean meat, poultry or dried beans.
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Eat more vegetables, fruits and root crops.
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Eat foods cooked in edible/ cooking oil daily.
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Consume milk, milk products and other
calcium-rich foods such as small fish and dark
green leafy vegetables every day.
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Use iodized salt, but avoid excessive intake of
salty foods.
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Eat clean and safe foods.
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For a healthy lifestyle and good nutrition,
exercise regularly, do not smoke and avoid
drinking alcoholic beverages.
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Eat a Variety of Foods Every Day
But what to eat?
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GO
GROW
GLOW
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• How do you plan the meals of your family?

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How much to eat?
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Benefits of eating balanced diet

• Promotes growth and development of bones, teeth,
  muscles, nerves, blood, hair, skin and the whole
  being. The right kind and amount of food makes us
  GO, GROW and GLOW

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Benefits of eating balanced diet

• Improves mental performance. Right kind and
  amount of food helps assure concentration and
  full mental development.

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Benefits of eating balanced diet

• Influences ones disposition. Right kind and
  amount of food makes one feel better, and
  therefore makes us a more pleasant people.

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Recommendations for Diet

• Limit energy intake from total fats and shift fat
  consumption away from saturated fats to
  unsaturated fats and towards elimination of
  trans-fatty acid

Source The WHO Global Strategy on Diet, Physical
Activity and Health
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Recommendations for Diet

• Increase consumption of fruits and vegetables,
  and legumes, whole grains, and nuts
• Limit the intake of free sugars
• Limit salt (sodium) consumption from all sources
  and ensure that salt is iodized

Source The WHO Global Strategy on Diet, Physical
Activity and Health
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Read what you eat
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Nutrition Labels

• conveys information of the nutrient content of a
  food on the label
• a label in pre-packaged food that provides
  nutritional information about it

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Format

• Nutrition facts
• Serving Size
• Servings/container or No. of servings
• Amt./serving /or Amt./100g or ml
• Energy (Calories)
• Total Fat (___g)
• Total Carbohydrate (___g)
• Total Protein (___g)
• Amt/serving RDA/serving or /100g
• Vitamins (___)
• Minerals (___)
• Percent Daily Values are based on a 2,000
  calorie diet

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Serving Size

• - they are provided in similar units, such as
  cups or pieces, followed by the metric amount,
  e.g. the number of grams.

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Recommended Energy and Nutrient Intakes (RENI)

• Levels of intake of energy and nutrients which
  are considered adequate for the maintenance of
  health and well-being of all healthy persons
• Formerly the Recommended Daily Allowance (RDA)

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RENI

• For adult woman 19-29y 30-49y
• Energy (kcal) 1860 1810
• Protein (gms) 58 58
• Vitamin A (µg) 500 500
• Vitamin C (mg) 70 70
• Calcium (mg) 750 750

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• Remember
• The number of servings you consume determines
  the number of calories you actually eat (your
  portion amount)

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Nutritional Guidelines for Filipinos No. 10
For healthy lifestyle and good nutrition,
exercise regularly, do not smoke and avoid
drinking alcoholic beverages
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What is healthy lifestyle?

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

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Why is a healthy lifestyle important?

• Prevent dreaded chronic diseases
• Heart disease
• Diabetes
• Cancers
• Respiratory ailments
• Prevent early death

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Why prevent dreaded disease?

• Chronic diseases in the Philippines is on the
  rise
• Heart diseases now the 1 killer disease, not so
  20 30 years ago
• Cancer, diabetes and respiratory diseases rank
  4th, 8th and 9th, respectively, as the leading
  causes of death

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Why prevent dreaded disease?

• Affects productivity
• Absenteeism at school, work
• Costly
• Medicines
• Medical care
• Net effect on not only individual but also
  community and nation

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What is a healthy lifestyle?

• Regular physical activity

• Good diet

• No smoking

• Moderate alcohol consumption

• Stress management

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Physical activity

• Do moderate-intensity physical activity

10
minutes at a time for
30
minutes a day at least
5
days a week
Source Philippine Association for the Study of
Overweight and Obesity (PASOO)
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Example
Source NNC Nutrition Month Talking Points, 1996
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Caloric equivalent of some foods

• 1 cup rice (160 grams) 200 calories
• 1 cup lugaw (180 grams) 100 calories
• 2 pieces pandesal 100 calories
• 1 serving of fruit 40 calories
• 1 slice (pisngi) of medium sized mango
• 1 small lakatan (banana)
• 7 medium sized lanzones

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Caloric equivalent of some foods

• 1 tsp. of sugar (5 grams) 20 calories
• 1 tsp. of fat (5 grams) 45 calories
• 1 cup spaghetti with meatballs (100 grams) 83
  calories
• 1 slice, matchbox size, well- trimmed pork
  tenderloin 40 calories
• 1 cup cooked green leafy vegetables 16 calories
  

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Physical activity

• Just keep on moving
• Walk to your destination or get off from a
  vehicle one or two blocks to destination
• Use the stairs not the elevator or escalator
• Do household chores
• Take stretch breaks at
• home/work

Source PASOO
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• Benefits of physical activity
• Reduced risk for cardiovascular diseases,
  diabetes and cancer of colon and breast, reduced
  blood pressure and bad cholesterol levels and
  controlled blood sugar.

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Maintain healthy weight

• Body Mass Index or BMI
• (Weight in kg)
• (Height in m)2
• Normal range 18.5 to 24.9
• Overweight 25 30
• Obese gt30

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Stop smoking

• Smoking increases risk of
• Cancer of lungs, mouth, throat, esophagus,
  tongue, cervix, pancreas, stomach, bladder and
  kidney
• Respiratory diseases
• Cardiovascular diseases
• Complications in pregnancy

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Moderate alcohol consumption

• Drink moderately!
• One drink per day for women
• Two drinks per day for men

• 1 ½ oz distilled beverage e.g. gin
• 12 oz or 1 bottle beer
• 4 oz of ½ glass wine
• 1 oz or 1 jigger of 100 proof whiskey

1 drink
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Dangers of alcohol abuse

• Loss of appetite
• Risk of liver damage
• Damage to the heart muscles
• Increased risk of
• Heart attack
• High blood pressure
• Birth defects such as retardation, small head,
  and poor muscle tone

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Managing stress

• Exercise wisdom --
• Serenity to accept the things that cannot be
  changed
• Courage to change the things that can be changed
• Wisdom to know the difference between the two

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Managing stress

• Be aware of
• What stresses you
• Your physical and emotional reactions to
  stressors
• Moderate your reactions to stress

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Managing stress

• Maintain emotional reserves
• Develop mutually supportive relationships/friendsh
  ips
• Pursue realistic goals
• Expect some frustrations, failures and sorrows
• Be kind and gentle to yourself

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Take Home Message

• Follow the Nutritional Guidelines for Filipinos
  for good health.
• GO, GROW, GLOW for a good diet.
• Read nutrition labels for better food choices.
• Practice healthy lifestyle.

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For more information on Nutrition

• Contact
• National Nutrition Council (NNC)
• Telephone Numbers 843-5838
• 818-7398
• Visit website
• www.nnc.da.gov.ph

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Thank You!