Table 1.1. Sources and functions of macronutrients.

Carbohydrates

Rice, cereals, corn, wheat, cassava, potato, ube, taro, sweet potato, sugar

Serve as fuel for energy for body heat and work

Proteins

Meat, fish, poultry, beans, nuts, egg, milk, cheese, and milk products

• Build and repair body tissues

• Essential for growth

• Aid in the formation of enzymes, hormones, and antibodies

Fats

Oils and fats, meat, avocado, nuts, and fried foods

• Serve as fuel for energy

• Source of essential fattyacids

Table 1.2. Sources and functions of micronutrients.

Fat-soluble vitamins

A

Retinol:(readily absorbed form of Vitamin A): Meat, butter, milk, cheese, and eggs
Carotene: Carrots, ube, camote, peppers, spinach, mango, papaya, melon

• Maintains eye health needed for night vision

• Maintains skin and mucous membranes

• Helps resist infection

• Helps develop bones and teeth

D

Direct exposure to sunlight activates the Vitamin D in the skin
Fortified milk, fish oils, egg yolk, liver

• Associated with calcium metabolism

• Promotes calcium absorption

• Improves bone formation

• Helps maintain blood calcium level

E

Vegetable oils, butter, green vegetables, beans, whole grains, nuts, liver

• Protects vitamins and polyunsaturated fats in the body from oxidation

K

Produced by bacteria in the intestine; also found in green leafy vegetables

• Helps blood to clot

• Necessary for collagen formation

Water-soluble vitamins

Ascorbic Acid (Vitamin C)

Citrus fruits, broccoli, strawberries, melon, guava, mango, papaya, cabbage, peppers

• Helps heal wounds, develops healthy gums, and teeth

• Helps resist infection

• Converts folic acid to its active form

• Strengthen blood vessels

Thiamin (B1)

Meats, whole grain and enriched breads, legumes, peanuts, and fresh green vegetables

• Part of an enzyme system that breaks down carbohydrates for energy

Riboflavin (B2)

Milk, organ meats, meat, fish, eggs, legumes, whole grains and enriched breads, cereals, cheese, green leafy vegetables

• Helps break down fat for energy

Niacin (B3)

Liver, meat, fish, poultry, peanuts, whole grains and enriched breads and cereals

• Helps breakdown carbohydrates, fats, protein

• Helps the body make some hormones and fat

Pyridoxine (B6)

Meat, fish, poultry, milk, eggs, green vegetables, avocado, beans, bananas, whole grain cereals, potatoes

• Helps make body protein

• Helps breakdown proteins for energy

Folic Acid

Green leafy vegetables, red meats, organ meats, citrus and juice, whole grains, beans, nuts, asparagus, broccoli, spinach

• Helps make new cells including blood cells

Pantothenic Acid

Organ meats, salmon, eggs, broccoli, mushrooms, pork, whole grains, legumes

• Assists in the breakdown and production of protein, hormones, cholesterol, and hemoglobin

Biotin/td>

Organ meats, eggs, milk, whole grains, cereals, and some vegetables

• A• Assists in the breakdown of carbohydrates, protein, and fat for energy

Cobalamin (B12)

Found only in animal products or yeast, meat, fish, poultry, eggs, milk, cheese

• Helps develop new cells including red blood cells

• Helps keep nervous system healthy

Table 1.3. Sources and functions of micronutrients.

Calcium

Milk and milk products; salmon and small fish with bones; dark green vegetables, legumes

• Helps blood to clot

• Stimulates nerves

• Helps muscles contract

• Helps prevent osteoporosis

Iron

Chicken, meat, fish, internal organs, legumes, dried fruit, green vegetables, fortified cereals

• Forms hemoglobin in the red blood cells and myoglobin in the muscle cells, which transports and holds oxygen in the body

Fluoride

Fluoridated water, toothpaste and mouth rinses with fluoride

• Prevents tooth decay by hardening tooth enamel

Phosphorous

Milk and milk products, meat, eggs, poultry, nuts, legumes, whole grains

• Forms bones and teeth

• Needed to make proteins, enzymes, and new cells

• Helps maintain acid-base balance

Sodium

Table salt, soy sauce, salty snack foods, foods prepared in brine such as pickles, salty smoked meat or fish, cheeses, canned or instant soup milk, meat, poultry, and eggs

• Helps maintain water balance

• Helps maintain acid-balance

• Stimulates nerves

• Helps muscles contract

Potassium

Camote, bananas, dried fruits, potatoes, meat, fish, poultry, whole grains, fruits, and vegetables

• Maintains heartbeat

• Helps muscles contract

• Stimulates nerves

Magnesium

Green leafy vegetables, nuts, whole grains, meats, milk, seafood, chocolate

• Helps muscles function

Iodine

Iodized salt, seafood, and food grown near the ocean

• Part of thyroid hormones that control energy production in the body

Zinc

Meat, liver, oysters, fish, milk, whole grains, nuts, and legumes

• Helps form enzymes and insulin

• Helps produce body proteins

• Helps the body use Vitamin A

• Provides normal taste sensations

1. Eat a variety of food every day to get nutrients needed by the body.

The human body needs more than 40 different nutrients for good health. No single food can provide all the nutrients the body needs. Eating a variety of food from all the different food groups will supply the needed nutrients with the proper amount and balance.

2. Breastfeed infants exclusively from birth up to six months then give appropriate complementary food while continuing breastfeeding for two years and beyond for optimum growth and development.

Infants and children up to two years old are most vulnerable to malnutrition. Breastfeeding is one of the most effective strategies to improve child survival. Nutritional requirements of an infant can be obtained solely from breastmilk for the first six months of life. After that time, breastmilk must be complemented with appropriate food, but breastfeeding should be continued for up to two years of age or longer. Gawing TSEK ang breastfeeding: Tama, Sapat at Eksklusibo!

3. Eat more vegetables and fruits every day to get the essential vitamins, minerals, and fiber for regulation of body processes.

In general, most Filipinos do not eat enough green leafy and yellow vegetables and vitamin C-rich fruits. Vegetables and fruits are rich sources of micronutrients such as vitamins A and C, iron, and phytochemicals. The consumption of more vegetables and fruits is encouraged to help prevent micronutrient deficiencies.

 4. Consume fish, lean meat, poultry, eggs, dried beans or nuts daily for growth and repair of body tissues.

Results of the national nutrition surveys among Filipino households showed that consumption of protein was inadequate based on the Estimated Average Requirement (EAR) of 80% of the Recommended Energy and Nutrient Intake (RENI). Protein is a nutrient that the body needs for growth and maintenance. Aside from lean meat and poultry, some plant-based food are also good sources of protein.

5. Consume milk, milk products, and other calcium-rich food, such as small fish and shellfish, every day for healthy bones and teeth.

National nutrition surveys indicate consistent failure of Filipinos to meet dietary recommendations for calcium. Calcium, together with protein and other nutrients particularly Vitamin D, is essential for the formation of strong bones and teeth. Milk, milk products, small fishes, and shellfishes are excellent sources of calcium and should form part of the daily diet starting from childhood to help prevent osteoporosis later in life. For infants and young children, breastmilk is still the best.

6. Consume safe food and water to prevent diarrhea and other food-and water-borne diseases.

In the Philippines, diarrhea is the 3rd leading cause of child illnesses and the 4th leading cause of deaths among children 0-<5 years old. Only 82% of households have access to safe water supply while only 77% have sanitary toilets. Contaminated food and water are the usual sources of infection such as cholera and other diarrheal diseases. Make sure to prepare, serve, and eat food that are safe.

 7. Use iodized salt to prevent Iodine Deficiency Disorders.

Iodine Deficiency Disorders (IDD) is the world’s most common cause of preventable brain damage, and one of the main causes of physical and mental retardation and impaired cognitive development in children. Republic Act 8172 or the Act for Salt Iodization Nationwide (ASIN Law) mandates that all salt for human and animal consumption be iodized. Use iodized salt daily.

8. Limit intake of salty, fried, fatty, and sugar-rich food to prevent cardiovascular diseases.

An excessive intake of sodium has been linked to high blood pressure particularly in susceptible individuals. Fried food is high in fats and calories which could lead to weight gain. Fatty foods can increase cholesterol level and increase one’s risk of heart disease and stroke. Sugar-rich food is also high in calories which can contribute to weight gain and obesity.

9. Attain normal body weight through proper diet and moderate physical activity to prevent obesity and maintain good health.

Overweight prevalence has been climbing at an average rate of 0.67 percentage points per year from 1993 to 2008. Obesity is a major risk factor of non-communicable diseases (NCDs) while underweight increases the risk to infection. These problems are results of prolonged imbalanced energy intake and energy expenditure which later may impose diseases and risks to one’s well-being.

10. Be physically active, make healthy food choices, manage stress, avoid alcoholic beverages, and do not smoke to help prevent lifestyle related NCDs.

About 93% of Filipinos failed to engage in regular leisure and physical activity, 1/3 of Filipino adults are smokers, and 27% are alcohol drinkers which all contribute to the onset of lifestyle related NCDs. Lifestyle related diseases like cardiovascular diseases, chronic obstructive pulmonary disease (COPD), diabetes, cancer, and kidney disorders are among the top leading causes of death (DOH, 2012). Maintaining a healthy diet, engaging in physical activity such as regular exercise, practicing healthy food choices, abstaining from smoking, avoiding alcoholic beverages, and managing stress are key components to a healthy lifestyle, thus, decreasing the risk that NCDs pose to one’s health.