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Nutrition for Life
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he countryspolicy-making
and coordinatingbody on nutritionNational
NutritionCouncil
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NNC Secretariat
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FOODNutrients
Nonnutrients
action
interaction
balance
NUTRITION
H
A
E
LTHUSE BY
BODY
ingestdigest
absorb
transportutilize
excrete
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Outline
1. Nutritional status and diets of
Filipinos
2. Healthy diet for adults
3. Nutritional needs of adults
4. Food and nutrition concerns
5. Nutrition and stress
6. Meal planning
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Nutritional status of Filipinos
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1. Hunger
2. Protein-energy malnutrition
3. Micronutrient deficiencies
4. Overnutrition
5. Diet-related noncommunicable diseases(e.g. diabetes mellitus, cancers andcardiovascular diseases)
Prevailing nutrition problems
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State of Nutrition Underweight 0-5 years : 26.2%
Underweight 6-10 years : 25.6%
Underweight 11-19 years : 17.0%
At-risk pregnant women : 28.4%
Underweight lactating women : 13.1%
Chronic energy deficient adults : 11.6%
Source: 7th National Nutrition Survey. DOST-FNRI. 2009
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State of Nutrition Anemia, overall : 19.5%
Infants, 6 -11 months : 55.7%
Pregnant women : 42.5%
Lactating women : 31.4%
Vitamin A Deficiency, children : 40.1%
Iodine deficiency, children : 11.0%
Source: Initial results, 7th
National Nutrition Survey. 2009 and 6th
NNS, 2003, DOST-FNRI.
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State of Nutrition
Overweight 0-5 years : 2.0%
Overweight 6-10 years : 1.6%
Overweight 11-19 years : 4.6% Overweight adults : 21.4%
Obese adults : 5.2%
Source: 7th National Nutrition Survey. DOST-FNRI. 2009
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State of Nutrition and Health Hypertension : 25.3%
Hyperglycemia : 4.8%
Dyslipidemia
High total cholesterol : 10.2% High LDL-cholesterol : 11.8%
Low HDL-cholesterol : 64.4%
High triglyceride : 14.6%
Source: 7th National Nutrition Survey. DOST-FNRI. 2009.
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Leading Causes of MorbidityCause
Rate per 100,000Population
1. Acute lower RTI and pneumonia 828.8
2. Acute watery diarrhea 707.7
3. Bronchitis/Bronchiolitis 689.9
4. Hypertension 522.8
5. Influenza 435.0
6. TB respiratory 169.9
7. Diseases of the heart 49.3
8. Acute febrile illness 32.59. Malaria 27.6
10. Dengue fever 19.6
Source: 2006 Morbidity Data from DOH website (www.doh.gov.ph/kp/statistics/morbidity)
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Leading Causes of Mortality, 2005
Cause Rate per 100,000Population1. Heart diseases 90.4
2. Vascular system diseases 63.8
3. Malignant neoplasm 48.9
4. Pneumonia 42.8
5. Accidents 39.16. Tuberculosis, all forms 31.2
7. Chronic lower respiratory diseases 24.6
8. Diabetes Mellitus 21.6
9. Certain conditions originating in theperinatal period
14.5
10. Nephritis, nephrotic syndrome andnephrosis
3.6
Source: 2005 Mortality Data from DOH website (www.doh.gov.ph/kp/statistics/mortality) accessed: 23 June 2010
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Increasing trend of NCDs as
cause of death, 1970-2000
Sources: Philippine Health Statistics, 1970, 1975, 1980, 1985, 1990, 1995, 2000. from Pedro, et al, 2006.
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Mean oneday per capita food consumption, ingrams, 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 49Dried 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
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Diets of Filipinos
Increased consumption of:
Fish, meat, poultry and egg
Sugars and syrups
Fats and oils
Less fruits and vegetables and
complex carbohydrates
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Changing Filipino diet Frequency of eating outside the home
Use of computer Influence of mass media
Increasing urbanization Globalization e.g. adoption of westernized
diet Trade liberalization making local fruits
and vegetables more expensive
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Fetal development and maternalenvironment
Intra-uterine growth
retardation (IUGR)
Large size at birth
Increased risk ofcoronary heart disease,
stroke and diabetes
Increased risk ofdiabetes, CVD and
cancer
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Infancy and childhood Breastfeeding
Artificial infant
feeding and short-term breastfeeding
Slow growth in
infancy
Lower blood pressures
in childhood
Chronic diseases in
childhood andadolescence
Increased risk of CHD
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NCD Risk Factors among Filipinos
90% of Filipinos have the following risk
factors Smoking
Obesity Hypertension
High blood sugar
Abnormal blood cholesterol levels
Source: DOST-FNRI. National Nutrition and Health Survey, 2003.
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Nutrition and NCDs80% of premature heart diseases,
stroke, type II diabetes & 40% ofcancer could be avoided through:
Healthy diet
Regular physical activity
Avoidance of tobacco use
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Healthy diet
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An unhealthy diet Composed of foods that are
energy-dense and nutrient-poor
high in saturated fat, trans-fat,refined carbohydrates, and salt
low in consumption of fruits andvegetables and low in fiber
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What is a healthy diet?
Emphasizes fruits, vegetables, wholegrains, root crops & fat-free or low-fat milk
Includes lean meats, poultry, fish, beans,egg and nuts
Is low in saturated, trans fats, cholesterol,salt (sodium) & added sugars
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Healthy diet
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Recommendations for
healthy diet1. Eat a balanced meal consisting of foods
from all the food groups (Go, Grow, Glow)
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Eat balanced diet from all food groupsand in recommended amounts
Carbohydrates55-70%
Fats
20-30%
Protein10-15%
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Water Adults need 2.5 liters per day while older
adults need 1.5 liters per day Amount increases with physical activity
and sweat up to 3.5 liters
Drink water when thirsty
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Recommendations for
healthy diet2. Increase fruits and vegetables and
legumes Eat deeply colored green, orange and yellow
F/V
Eat five or more servings of F/V a day
Eat legumes like mongo, peas, beans
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Recommendations for
healthy diet
3. Increase whole grains and nuts
Whole grains include wheat, oats, corn,
brown rice, whole wheat flour/bread/pasta,popcorn
Eat nuts like cashews and peanuts but avoid
those salted and fried
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Recommendations for
healthy diet4. Consume fish, lean meat,
poultry or dried beans Low in saturated fat, if not
battered or deep-fried
Good sources of fish withpolyunsaturated fat
Herring, Mackerel, Sardines,
Anchovies, Salmon, Tuna, Crab,Prawns, Scallops
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Recommendations for
healthy diet5. Limit saturated fats
Remove visible fat from meat Discard chicken skin
Use vegetable oils instead of animal oils
Avoid high-fat processed meats such assausages, hotdogs, bacon
Reduce whole milk and its products likecheese, cream and ice cream
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Recommendations for
healthy diet5. Limit saturated fats
Instead of frying, use low-fat cooking likegriddling, hot-smoking, grilling, baking,steaming
Use non-stick pans to limit oil
Stir fry in stock rather than in oil
Remove fat drippings
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Recommendations for
healthy diet6. Limit trans fatty acids (TFA)
Produced when converting liquid vegetable oilto semi-solid fat
Behave like saturated fat in the body causing
blood cholesterol levels to increase
Commonly found in biscuits, cakes, pastries,sausages, crackers
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Recommendations for
healthy diet7. Limit intake of simple sugars
Limit sugar-rich foods with little nutritionalvalue like candies, soft drinks, chips, cakesand pastries
Take sugar only as needed to sweeten food
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Recommendations for
healthy diet8. Use iodized salt but limit
salt intake to no more than 5grams per day Eat foods with little or no added
salt Avoid using ingredients with
high sodium content such asprocessed foods
Use herbs and spices instead ofsalt, patis
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Recommendations for
healthy diet
7. Limit salt intake to no
more than 5 grams per day Eat fresh foods and those
naturally low in salt
Read labels
Enjoy natural taste of foods
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Healthy or unhealthy?
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A healthier food choice?
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HL to the MAX1. No smoking (Huwag manigarilyo)2. Dont 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)
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Stop smoking Smoking increases risk of
Cancer of lungs, mouth, throat,esophagus, tongue, cervix,pancreas, stomach, bladder andkidney
Respiratory diseases
Cardiovascular diseases Complications in pregnancy
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Dont drink alcohol Alcohol consumption
Can raise level of fats in blood Lead to high blood pressure
Can lead to nutritional deficiencies
Can lead to weight gain
Do not serve alcohol
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Moderate alcohol consumption Drink moderately!
One drink per day for women Two drinks per day for men
1 drink
1 oz distilledbeverage e.g. gin
12 oz or 1 bottle beer
4 oz of glass wine 1 oz or 1 jigger of 100
proof whiskey
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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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Physical activity
Do moderate-intensity physical activity
minutes at a time for
minutes a day at least
days a week
Source: Philippine Association for the Studyof Overweight and Obesity (PASOO)
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Managing stress Be aware of
What stresses you
Your physical and emotional
reactions to stressors
Nutritional Health Checklist YES
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I have an illness or condition that made me change the kind
and /or amount of food I eat.
2
I eat fewer than two meals per day. 3
I eat few fruits or vegetables, or milk products. 2
I have three or more drinks of beer, liquor or wine almost everyday.
2
I have tooth or mouth problems that make it hard for me to eat. 2
I don't always have enough money to buy the food I need. 4
I eat alone most of the time. 1
I take three or more different prescribed or over-the-counterdrugs a day.
1
Without wanting to, I have lost or gained 10 pounds in the lastsix months. 2
I am not always physically able to shop, cook and/or feedmyself.
2
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Score0-2 Good! Recheck your nutritional score in six
months.
3-5You are at moderate nutritional risk. See what can
be done to improve your eating habits andlifestyle. Recheck your nutritional score in threemonths.
6 ormore You are at high nutritional risk. Seek the advise ofyour doctor, dietitian or other qualified healthprofessional.
What your score means
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Requirements for adults
Recommended Energy Intake
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Recommended Energy Intake
PopulationGroup
BodyWeight
(kg)
ENERGYkcal/day (kcal/kg/day)
Light Moderate Heavy
Male, y
30-49 59 2290 (39) 2420 (41) 2730 (46)
50-64 59 2050 (35) 2170 (37) 2440 (41)
65+ 59 1780 (30) 1890 (32) 2120 (36)
Female, y
30-49 51 1700 (33) 1810 (35) 2050 (40)50-64 51 1520 (30) 1620 (32) 1830 (36)
65+ 51 1320 (26) 1410 (28) 1590 (31)
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Requirements of adultsFood group Recommended Amounts
Rice and alternatives 5 - 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 packinstant noodles, or 1 small size root crop
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Food group Recommended Amounts
Meat and alternatives 2 - 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 1 cupscooked dried beans
Requirements of adults
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Food group Recommended Amounts
Egg 1 piece, medium size (3-4x a week)
Whole Milk 1 glass
1 glass = 240 ml (1 glass whole milk is equivalent to
4 Tbsp powdered whole milk or cup evaporatedmilk diluted in 1 glass of water)
Requirements of adults
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Food group Recommended Amounts
Green and leafyvegetables
cup cooked
Other vegetables cup cooked
Vitamin C rich
fruits
1 medium size or 1 slice of a big
fruitOther fruits 1 medium size or 1 slice of a big
fruit
Requirements of adults
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Food group Recommended Amounts
Fats and Oils 6-8 teaspoons
Sugar 5-8 teaspoons
Water andBeverages
6-8 glasses
Requirements of adults
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Food and nutrition concerns
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Skipping breakfastWith breakfast
Better attitude Higher productivity
Better ability to
handle tasks requiringmemory
More strength and
endurance Better concentration
Without breakfast
Feel more tired Irritable and restless
No energy to sustain
activity throughout theday
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Healthy Breakfast Take time
Think nutrient-rich foods Rice, ulam, fruit, water
Whole grain cereal with low-fat milk, dried
fruits and nuts
Omelettes with veggies
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Snacking Traditional snacks boiled camote, corn,
bananas Sandwich - peanut butter with banana;
cheese, tuna with vegetables
Popcorn
Yoghurt mixed with fruit
Nuts (dry roasted, low salt) Fruits
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Coffee May cause tremors, sleeping problems,
discomfort Not associated with increased risk of
death
Consider avoiding coffee or usingdecaffeinated if you are pregnant, have
difficulty in controlling blood pressure andblood sugar levels
Egg
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Egg
A nutrient-dense food
Cheapest source of high qualityprotein
Eating an egg a day is acceptable for
healthy individuals
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Eating out Choose main dishes with vegetables
Say yes to smaller sizes and foods cooked inless fat (steamed, grilled)
Drink water instead of sugary drinks
Say no to fried sidings, up-size, high-fatdressings and creamy sauces
Dont be a member of the clean your plateclub
Fad diet
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Fad diet
Rapid weight loss
Allow unlimited quantities of anyfood
Combining certain foods atspecific times of day
Rigid menus
No need for exercise
Healthy weight loss
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Healthy weight loss
Weight loss of 1/2 to 2 pounds a week by:
making healthy food choices eating moderate portions
building physical activity into your daily life
Gaining weight
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Gaining weight
Eat more but smaller meals (5-6 times)
Think quality and quantity of foods
Eat starchy vegetables such as potatoes,camote and corn more often
Gaining weight
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Gaining weight
Go for dried fruits or fruit juices as healthy
higher calorie snacks
Add powdered milk to soups and sauces
to offer calories and protein.
Stick with healthy desserts, such as a bowl
of fruits
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Maintain energy balance Energy balance:
Energy from food
energy used for physicalactivity
If energy from food >energy used = weightgain
If energy from food