Teo - Proper Diet and Nutrition -ASLP 2012 [Compatibility Mode]

8/2/2019 Teo - Proper Diet and Nutrition -ASLP 2012 [Compatibility Mode]

1/99

1

Nutrition for Life


2/99

2

he countryspolicy-making

and coordinatingbody on nutritionNational

NutritionCouncil


3/99

3

NNC Secretariat


4/99

4

FOODNutrients

Nonnutrients

action

interaction

balance

NUTRITION

H

A

E

LTHUSE BY

BODY

ingestdigest

absorb

transportutilize

excrete


5/99

5

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


6/99

6

Nutritional status of Filipinos


7/99

7

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


8/99

8

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


9/99

9

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.


10/99

10

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


11/99

11

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.


12/99

12

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)


13/99

13

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


14/99

14

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.


15/99

15

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


16/99

16

Diets of Filipinos

Increased consumption of:

Fish, meat, poultry and egg

Sugars and syrups

Fats and oils

Less fruits and vegetables and

complex carbohydrates


17/99

17

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


18/99

18


19/99

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


20/99

20

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


21/99

21

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.


22/99

22

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


23/99

23

Healthy diet


24/99

24

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


25/99

25

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


26/99

26

Healthy diet


27/99

27

Recommendations for

healthy diet1. Eat a balanced meal consisting of foods

from all the food groups (Go, Grow, Glow)


28/99

28

Eat balanced diet from all food groupsand in recommended amounts

Carbohydrates55-70%

Fats

20-30%

Protein10-15%


29/99

29

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


30/99

30

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


31/99

31

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


32/99

32

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


33/99

33

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


34/99

34

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


35/99

35

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


36/99

36

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


37/99

37

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


38/99

38

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


39/99

39

Healthy or unhealthy?


40/99

40

A healthier food choice?


41/99

41

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)


42/99

42

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


43/99

43

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


44/99

44

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


45/99

45

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


46/99

46

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)


47/99

47

Managing stress Be aware of

What stresses you

Your physical and emotional

reactions to stressors

Nutritional Health Checklist YES


48/99

48

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


49/99

49

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


50/99

50

Requirements for adults

Recommended Energy Intake


51/99

51

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)


52/99

52

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


53/99

53

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


54/99

54


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)



55/99

55


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



56/99

56


Fats and Oils 6-8 teaspoons

Sugar 5-8 teaspoons

Water andBeverages

6-8 glasses



57/99

57

Food and nutrition concerns


58/99

58

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


59/99

59

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


60/99

60

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


61/99

61

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


62/99

62

Egg

A nutrient-dense food

Cheapest source of high qualityprotein

Eating an egg a day is acceptable for

healthy individuals


63/99

63

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


64/99

64

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


65/99

65

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


66/99

66

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


67/99

67

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


68/99

68

Maintain energy balance Energy balance:

Energy from food

energy used for physicalactivity

If energy from food >energy used = weightgain

If energy from food

Documents

Teo - Proper Diet and Nutrition -ASLP 2012 [Compatibility Mode]