Nutrition-Tools

Nutrition Tools

Carbohydrates

  • Main Source of Energy

  • Types of Carbohydrates:

    1. Simple Carbohydrates

      • High in calories

      • Low in nutritional value

    2. Complex Carbohydrates

      • Low blood sugar spikes

      • Good source of fiber

Protein

  • Functions:

    • Builds, maintains, and repairs body tissues

    • Supports growth and development

    • Supplies additional energy

  • Composition:

    • Made of amino acids

Fats

  • Functions:

    • Carry fat-soluble vitamins throughout the body

    • Supply concentrated food energy for body activities

Types of Fats

  1. Saturated Fats

    • Usually solid at room temperature

    • Linked to high cholesterol and heart disease

  2. Unsaturated Fats

    • Liquid at room temperature

Vitamins

  • Promote normal growth and development

  • Help maintain good health

Fat-Soluble Vitamins

  • Vitamin A:

    • Keeps skin and eyes healthy

    • Supports normal growth

    • Builds resistance against infections

  • Vitamin D:

    • Important for strong bones and teeth

  • Vitamin E:

    • Acts as an antioxidant protecting cells from damage

  • Vitamin K:

    • Essential for proper blood coagulation

Water-Soluble Vitamins

  • B Vitamins:

    • Aid nervous system functioning

    • Promote growth

    • Maintain healthy eyes and skin

    • Includes: B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6 (Pyridoxine), B9 (Folate), B12 (Cobalamin)

  • Vitamin C:

    • Helps the body resist infection

    • Aids in wound healing

    • Maintains healthy gums and teeth

Minerals

  • Calcium:

    • Essential for strong bones and teeth

    • Supports muscle activity

  • Iodine:

    • Important for brain development

    • Helps form hormones in the thyroid gland

  • Iron:

    • Maintains healthy blood

    • Prevents simple anemia

  • Sodium:

    • Maintains fluid balance in the body

    • Influences muscle contraction and relaxation

Water

  • Functions:

    • Carries nutrients to cells and removes waste

    • Regulates body temperature

    • Dissolves vitamins, minerals, amino acids, and nutrients

  • Recommended intake:

    • 8 to 10 glasses per day

Dietary Reference Intakes

  • Collective term for reference values on nutrient intake levels

  • Important for maintaining good health and preventing excessive intakes

Relationship among Dietary Reference Intakes

  • EAR (Estimated Average Requirement):

    • Intake where the risk of inadequacy is 50%

  • RNI (Recommended Nutrient Intake):

    • Intake with very small risk of inadequacy

  • AI (Adequate Intake):

    • No consistent relationship to EAR or RNI, set without an estimate of the requirement

  • UL (Tolerable Upper Intake Level):

    • Intake where risk of inadequacy and excess are both nearly zero

Recommended Nutrient Intakes per Day (Macronutrients)

  • Macronutrient recommendations vary by age and gender, focusing on energy, protein, essential fatty acids, dietary fiber, and water

Recommended Nutrient Intakes per Day (Vitamins)

  • Vitamin recommendations specified for various age groups, gender-specific needs highlighted

Daily Nutritional Guide Pyramid for Filipino Adults (20-39 years old)

  • Fats & Oils: 6 - 8 tsp

  • Sugar/Sweets: 5 - 8 tsp

  • Fish, Shellfish, Meat & Poultry: 3 - 4 servings

  • Egg: 1 piece

  • Milk & Milk Products: 1 glass

  • Vegetables: 3 servings

  • Fruits: 2 - 3 servings

  • Rice, Bread, Noodles: 5-8 servings

Nutritional Guidelines for Filipinos

  1. Eat a variety of foods daily to meet nutritional needs.

  2. Breastfeed exclusively for the first 6 months, then add appropriate complementary foods.

  3. Consume more vegetables and fruits for essential nutrients.

  4. Include fish, lean meats, poultry, and nuts for protein.

  5. Consume dairy for calcium.

  6. Limit intake of unhealthy foods.

  7. Achieve and maintain normal body weight.

  8. Stay physically active, manage stress, and avoid harmful substances.