Nutritional Guidelines for Filipinos

The Nutritional Guidelines for Filipinos is a guide in educating the public to have good nutrition by having proper and adequate food choices combined with a healthy lifestyle.

1. Eat a variety of foods everyday
Eating a variety of foods will supply all of the nutrients that our body needs because no single food can provide it.

2. Breast-feed infants exclusively from birth to 4-6 months and then, give appropriate foods while continuing breast-feeding
Breast milk is rich in nutrients like carbohydrates, protein, fat and vitamins and minerals which can provide the nutritional requirement of an infant for up to six months. It also has antibodies from the mother which protects the infant from infection. After six months, breast milk should be complemented with appropriate foods but breastfeeding should be continued up to 2 years of age.

3. Maintain children's normal growth through proper diet and monitor their growth regularly
An adequate diet for an active growing child is needed to promote good health and normal growth.

4. Consume fish, lean meat, poultry or dried beans
Fish, lean meat, poultry and dried beans are not only a good source of protein but it is also rich in highly absorbable Iron, preformed Vitamin A and Zinc.

5. Eat more vegetables, fruits and root crops
Intake of vegetables, fruits and root crops are rich in vitamins and minerals which can help prevent micronutrient deficiencies. They are also rich in fiber which can aid in proper digestion. Eat at least 5 servings of fruits and vegetables daily

6. Eat foods cooked in edible/cooking oil daily
Fats and oils are essential for the absorption of fat-soluble vitamins namely: Vitamin A, D, E and K. Vitamin A deficiency will result to night blindness and Vitamin D is needed for the absorption and use of calcium and phosphate. Vitamin E protects red blood cells and helps prevent destruction of Vitamin A and C. Vitamin K is required for normal blood clotting and synthesis of proteins found in plasma, bone, and kidneys. Fats and oils are also a good source of calories which gives energy to the body.

7. Consume milk, milk products and other calcium-rich foods such as small fish and dark green leafy vegetables everyday
Having an adequate amount of calcium in the diet starting in childhood will prevent having osteoporosis in later life.

8. Use iodized salt, but avoid excessive intake of salty foods
Lack of iodine in the diet will cause goiter and iodine deficiency disorders. Regular use of iodized salt in the table and in cooking will prevent having iodine deficiency disorders. Use FIDEL Iodized Salt because it has the right amount of Iodine needed by the body. Reduce intake of salty foods and condiments like bagoong and patis.

9. Eat clean and safe food
Food and water are essential to life but they may also be carriers of harmful micro-organisms like bacteria, viruses and fungi. Purchase foods only from reliable sources and proper cooking, handling and serving must be done. Store left-over foods at the right temperature and reheat before serving.

10. For a healthy lifestyle and good nutrition, exercise regularly, do not smoke and avoid drinking alcoholic beverages
Non-communicable diseases or Lifestyle Diseases like Cancer, Diabetes Mellitus, Cardiovascular Diseases and others; are caused by being physically inactive, excessive smoking and heavy drinking. To prevent having these kinds of disease eat a balanced diet, exercise regularly, do not smoke and avoid drinking alcoholic beverages.