A Juan’s Guide for Good Health and Proper Nutrition
Patricia Aleckzandra | BravoFilipino
In this fast paced world we live in, we require faster responses to our needs. Because of the fast changing lifestyle and eating habits of Filipinos, we tend to disregard eating healthy and staying properly nourished. Hence, the health of Filipinos has become a big issue. Chronic degenerative disease should be taken more seriously by every household.
To ensure that every Filipino family gets the proper nutrition, the Food and Nutrition Research Institute has revised the Nutritional Guidelines to promote appropriate diets and related health practices in order to achieve the goal of improving the nutritional condition of the population. Here they are:
- Eat diverse types of food. The human body needs 40 different food nutrients for good health. Eating a wide variety of food can is a way to actually supply the 40 food nutrients you will need.
- Breastfeed infants exclusively from birth to 6 month, and then, give appropriate foods while continuing breastfeeding. This can go up to two years of age. Breast milk contains antibodies that helps the baby in fighting viruses and bacteria. It is also proven that babies who were breastfed have lower chances of getting infections unlike those who are not.
- Maintain children’s normal growth through proper diet and monitor their growth regularly. A kid who gets the proper nutrition he/she needs are healthy, strong, alert, has good disposition, grows at normal rate.
- Consume fish, lean meat, poultry, or dried beans. Not only is this important so you can increase your protein, but it also supplies iron, vitamin A and zinc. Also, they are low in saturated fats which is linked to heart diseases.
- Eat more vegetable, fruits, and root crops. Eating more veggies and fruits is highly recommended to help correct the micronutrient deficiencies which is often noted in kids on national survey. On the other hand, FNRI encourages the intake of root crops for added dietary energy to the meal.
- Eat foods cooked in edible/cooking oil daily. Fat and oil intake of Filipinos are generally low. Aside from being one of the sources of energy, it is essential for absorption and utilization of fat-absorbing nutrients. To ensure adequate intake of fats and oils, it is advised to stir-fry foods in vegetable oil or put oil in food preparation as much as possible. This helps in guarding against chronic energy deficiency and vitamin A deficiency.
- Consume milk, milk products, or other calcium-rich foods such as small fish and dark green leafy vegetables everyday. Having the right amount of calcium intake from childhood to adulthood can help in avoiding osteoporosis in your older years.
- Use iodized salt, but avoid excessive intake of salty foods. Daily use of iodized salt in cooking can help in avoiding goiter and Iodine Deficiency Disorders. Avoiding too much intake of salty food, however, can help in preventing and controlling hypertension.
- Eat clean and safe foods. Always remember that your food should be clean and safe. Take extra care in preparing and serving food to prevent foodborne diseases.
- For a healthy lifestyle and proper nutrition, exercise regularly, do not smoke, and avoid drinking alcoholic beverages.
Follow my other articles/blogs at FoodFindsAsia, Gogagah, and Vigorbuddy.