basicprincipleofgoodandpropernutrition-170806153128 (1).pptx

educational purposes

1. BASIC PRINCIPLE OF GOOD AND PROPER NUTRITION CHARACTERISTICS OF WELL- NOURISHED PERSON WITH OPTIMUM NUTRITION DIFFERENT KINDS OF NUTRIENTS AND THEIR SOURCES

2. What is Nutrition?

3. NUTRITION… is the study of food in relation to health of an individual, community or society and the process through which food is used to sustain life and growth.

4. NUTRIENTS… refers to what is not seen by naked eye, Nutrient Obtained from food.

5. TYPES OF NUTRIENTS… Macro-Nutrients – essential for human survival and growth Carbohydrates Proteins Fats Water Micro-Nutrients – essential for growth and enhance the function and usability of macro- nutrients. Vitamins Minerals The difference between macro and micro nutrients is the amount you need each day. Macro-nutrients must exceed one gram per day.

6. FOOD.. Is the substance fulfill our daily requirement of nutrition. All nutrients needed by the body.

7. Why is proper nutrition important?

8. All living things need food and water to live. All human beings need “good food” to live well. Food = energy ( measured in calories ) Carbohydrates - 1 gram = 4 calories Protein - 1 gram = 4 calories Fats - 1 gram = 9 calories Proper nutrition provides the body with the nutrients necessary to build, maintain, and repair tissues.

9. What is a healthy diet? A healthy diet is the foundation of good health.

10. Characteristic of a healthy diet: The diet is able to satisfy one’s energy and nutrient needs for proper body functions, growth and development, daily activities and maintenance of health while keeping well within one’s caloric needs. The food is of good quality and quantity of consumption is enough for a person. The diet emphasizes vegetables, fruits, whole grains, root crops, fat-free or low fat milk, lean meats, poultry, fish, egg, beans and nuts. It is also low in saturated fats, trans fats, cholesterol, sodium and added sugars

11. DEVELOPING GOOD NUTRITION Developing good nutrition is practicing good eating habits. Here are sure ways to develop good nutrition and a sound and healthy well-being: Eat the right kind and the right amount of food. Pack a home-prepared school lunch. Eat nutritious snacks. Avoid eating spicy foods. Have plenty of rest and outdoor exercise. Eat your meals on time and in the company of your family.

12. THE BALANCED MEAL Studies have shown that people who are well nourished generally eat balanced meals. A balanced meal contains all the food nutrients needed by the body in the right amount. The simplest and easiest way to check the nutritional adequacy of a meal is by using the Recommended Daily Allowance (RDA) guides provided by the Food and Nutrition Research Institute (FNRI).

13. THE FILIPINO PYRAMID FOOD GUIDE FOR TODAY'S LIFE STYLE Eat a little Eat some Eat more Eat most Drink a lot fats, oils, sugar, salt fish, poultry, dry beans, nuts, egg, lean meats, low fat dairy green fruits or vegetables, salads, juices rice, root crops, corn, noodles, bread, cereals water, clear broth

14. HEALTHY PYRAMID FOOD GROUP CHOICES FOOD GROUP CHOOSE MORE CHOOSE LESS HIGH FAT FOODS TO MINIMIZE Rice, Rootcrops, Corn, Noodles, Breads, Cereals Broiled / Steamed Rice Plain lugaw Sliced bread, pandesal Nilaga/inihaw na mais Nilagang patatas Nilagang camote Suman sa ibos Puto Oatmeal Soupy noodles Pancit (Bihon, sotanghon) Spaghetti or macaroni with tomato sauce Fried rice Chicken arroz caldo Ensaymada Cinnamon rolls Buttered corn Pancit (canton) Cuchinta, biko, sapin-sapin, kalamay, and other very sweet kakanin French fries Baked potato cream toppings Rice and pasta with cheese, Butter and Cream Sauces (Macaroni and Cheese, Carbonara) Goto Egg Noodles Vegetables and Green Salads Boiled, steamed, and broiled Vegetables (Inihaw or nilagang talong, nilagang okra, nilagang talbos ng kamote, pinakbet) Vegetable salad with Vinaigrette Vegetable salad with less creamy dressing (thousand island) Vegetable tempura or fried vegetables Chef’s salad

15. HEALTHY PYRAMID FOOD GROUP CHOICES FOOD GROUP CHOOSE MORE CHOOSE LESS HIGH FAT FOODS TO MINIMIZE Fruits and Juices Any fresh fruit in season (banana, mangoes, pineapples, oranges, suha) Canned fruits in light syrup Dried fruits (raisins, prunes, mangoes) Fruits prepared with creamy dressings (fruit salad with cream) Fish, Poultry, Dry Beans, Nuts, Eggs, Lean Meats, Low Fat Dairy Lean cuts of beef and pork (sirloin, tenderloin, pigue,lomo) Chicken skin removed, litsong manok, tinolang manok Fish and shellfish (boiled, broiled, or grilled, sinigang na isda, halabos na hipon at alimasag, adobong pusit) Nonfat milk/skimmed milk Mongo, kadyos, beans Nilaga/Sinangag na mani Hotdogs, lean ham, salami, Vienna sausages Daing, tuyo, tinapa Whole milk Cheddar cheese Fried egg/ boiled egg Deep fried peanuts and other nuts Breaded fried chicken Internal organs and dishes like dinuguan, bopis, papaitan Bacon, chorizo Ice cream, sundaes Fats, Oils, Sugar, Salt Mustard, catsup Diet spreads, diet margarine, diet mayonnaise Soy sauce, patis, bagoong, and other condiments Syrups and honey Regular mayonnaise, butter Bacon fat Kakang gata

16. Recommen dations to have healthy diet Eat a variety of foods

17. Eat plenty of vegetables and fruits Recommen dations to have healthy diet

18. Eat moderate amounts of fats and oils Recommen dations to have healthy diet

19. Effective Nutritional Plan Breakfast is the most important meal of the day. Attempt to eat 4- 6 meals per day. Minimum of 8 glasses of water per day. Attempt to consume carbohydrates, proteins, and fats in every meal. Vegetables are the best source of vitamins and minerals. Read labels and understand serving sizes. Supplements should be used as supplements. Make a lifestyle change – diets often fail.

20. The Pinggang Pinoy

21. The Pinggang Pinoy Age GO Rice and alternatives 3- 5 Any of the following: ½ cup cooked rice 2 pcs small pandesal 2 slices small loaf bread ½ cup cooked noodles (ex. Pansit) ½ med piece of root crops (ex. Camote) 6- 9 Any of the following: 3/4 cup cooked rice 3 pcs small pandesal 3 slices small loaf bread 3/4 cup cooked noodles (ex. Pansit) 3/4 med piece of root crops (ex. Camote) 10- 12 Any of the following: 1 cup cooked rice 4 pcs small pandesal 4 slices small loaf bread 1 cup cooked noodles (ex. Pansit) 1 med piece of root crops (ex. Camote)

22. The Pinggang Pinoy Age GROW Fish and alternatives Any of the following: ½ piece (small size ) medium variety of fish (ex. Galunggong) 3-5 ½ slice of large variety of fish (ex. Bangus) ½ serving of lean meat, 15 g (ex. Chicken, pork, beef) ½ piece of tokwa ½ piece of small chicken egg 6- 9 Any of the following: ½ piece (small size ) medium variety of fish (ex. Galunggong) ½ slice of large variety of fish (ex. Bangus) ½ serving of lean meat, 15 g (ex. Chicken, pork, beef) ½ piece of tokwa ½ piece of small chicken egg 10- 12 Any of the following: 1 piece (small size ) medium variety of fish (ex. Galunggong) 1 slice of large variety of fish (ex. Bangus) 1 serving of lean meat, 15 g (ex. Chicken, pork, beef) 1 piece of tokwa, 6x6x2 cm 1 piece of small chicken egg

23. The Pinggang Pinoy Age GLOW Vegetables ½ cup of cooked vegetables 3-5 (ex. Malunggay, saluyot, gabi leaves, talinum, ampalaya, kalabasa, carrots, sitaw) 6- 9 ¾ cup of cooked vegetables (ex. Malunggay, saluyot, gabi leaves, talinum, ampalaya, kalabasa, carrots, sitaw) 10- 12 ¾-1 cup of cooked vegetables (ex. Malunggay, saluyot, gabi leaves, talinum, ampalaya, kalabasa, carrots, sitaw)

24. The Pinggang Pinoy Age GLOW Fruits Any of the following: 3- 5 ½ - 1 medium size fruit (ex. Saging, dalanghita, mangga) ½ - 1 slice of big fruit (ex. Papaya, pinya, pakwan) 6- 9 Any of the following: 1 medium size fruit (ex. Saging, dalanghita, mangga) 1 slice of big fruit (ex. Papaya, pinya, pakwan) 10- 12 Any of the following: 1 medium size fruit (ex. Saging, dalanghita, mangga) 1 slice of big fruit (ex. Papaya, pinya, pakwan)

25. The Pinggang Pinoy Age WATER MILK 3- 5 5 or more glasses throughout the day 1 glass a day 6- 9 6 or more glasses throughout the day 1 glass a day 10- 12 8 or more glasses throughout the day 1 glass a day

26. CHARACTERISTICS OF WELL- NOURISHED PERSON WITH OPTIMUM NUTRITION BASIC PRINCIPLE OF GOOD AND PROPER NUTRITION DIFFERENT KINDS OF NUTRIENTS AND THEIR SOURCES

27. I M PO R T A NCE OF NUTRITION Proper nutrition is required for good health. Optimum nutrition results to good health that makes a person productive. Good health makes you lively, gets you interested in many things that you want to do, and makes you a pleasant person to be with.

28. How can you tell if a person is well- nourished and healthy? A well- shaped skeletal frame Normal weight for one’s age and height Good appetite A well- developed body A pleasant disposition

29. How can you tell if a person is well-nourished and healthy? Clear eyes Clean and smooth skin A general appearance of vitality and well–being Good body posture Absence of any pain Resistance to infection

30. MALNUTRITION AND UNDERNUTRITION Malnutrition is the relative lack or absolute deficiency, or excess of one or more essential nutrients. This results when the body does not get the proper kind and the right amount of nutrients that it needs for growth and survival. It also results when the body takes much more nutrients than it needs.

31. 2 TYPES of MALNUTRITION 1. Acute Malnutrition - describes the present state of nutrition as indicated by your weight in proportion to your height. 2. Chronic Malnutrition - describes the state of nutrition as shown by your height in relation to your age.

32. SYMPTOMS OF MALNUTRITION Underweight or overweight for one’s age Poor appetite Weak and tired Cannot sleep well Pale Sores appear at the corners of one’s mouth Cannot see well in dim light

33. PROTEIN ENERGY MALNUTRITION (PEM) The most common and widespread form of malnutrition. Infants and young children are the ones seriously affected by this form of malnutrition. The most severe forms of PEM are kwashiorkor and marasmus .

34. Kwashiorkor is caused by severe lack of protein and may occur even if the children are getting enough calories from energy foods. Children affected have low resistance against infection.

35. Marasmus is caused by lack of calories or inadequate amount of protein. Children with marasmus are reduced to skin and bones. They look like old people with withered and wrinkled faces.

36. Undernutrition is a form of malnutrition. It results from inadequate intake of essential nutrients over an extended period of time. On the other hand, any amount of food added beyond what is required based on one’s age group and when taken regularly over time, will lead to overnutrition .

37. CHARACTERISTICS OF WELL- NOURISHED PERSON WITH OPTIMUM NUTRITION DIFFERENT KINDS OF NUTRIENTS AND THEIR SOURCES BASIC PRINCIPLE OF GOOD AND PROPER NUTRITION

38. A nutrient is an essential natural substance in sources. It provides food body heat and energy, builds and repairs body tissues, and regulates life processes.

39. There are three general classifications of nutrients: macronutrients, micronutrients, and water. Water is a basic component of all foods and is essential to life. functions, particularly Fiber helps regulate the body the gastrointestinal tract.

40. Nutrients can also be classified as organic , like carbohydrates, proteins, fats, and vitamins or inorganic, like minerals and water. important Nutrients have very physiological roles in the body. The function of each nutrient is equally essential as that of the other.

41. Nutrients Functions Sources Symptoms of Deficiency Carbohydrates Most important source of Rice Weak body which may energy which is needed by Cereals end up in fainting or the body for work and play Bread collapsing, underweight, Root crops skin irritation, and (camote,gabi,etc.) laziness Sugar Proteins Used by the body to build Cheese Retarded growth, low and renew body tissues. It Eggs resistance to diseases, can also be used to provide Meat loss of weight, and edema energy if there is Fish or swelling insufficient carbohydrates Poultry and fats intake in the diet Whole grain products Soybeans Gelatin Dried beans & peas Fats Concentrated source of Margarine Laziness and weak body energy for the body. They Butter supply heat and energy for Cream daily activities. Fats from meat, nuts and avocado Lard Vegetable oil Mayonnaise

42. Nutrients Functions Sources Symptoms of Deficiency (Vitamins) Vitamin A Helps prevent xerophthalmia, a severe infection of the eyes associated with night blindness. It is also essential to maintain clear and healthy skin and hair. Green, leafy vegetables Squash Melon Carrots Papaya Chesa Dry, rough skin , dry scalp, brittle nails, retarded growth, inability to see in dim light, sensitivity of the eyes to bright light. Vitamin B1 or Thiamin Helps prevent heart disease, keeps the nerves healthy, and promotes good appetite and normal digestion. Under milled or whole grain cereal Dried beans Lean pork Lean beef Fish and shellfish Egg Animal intestines Worsens existing diabetic conditions and results in eye problems especially among diabetics Vitamin B2 or Riboflavin Helps keep the eyes and skin healthy, regulates the nervous system’s normal function, and promotes growth. Dried mushrooms Malunggay Powdered milk Internal organs Lean meat Shellfish Quail eggs Sores in the mouth and in the folds of the nose, sore or swollen lips, swollen and painful tongue, itchy eyes, and retarded growth.

43. Nutrients (Vitamins) Functions Sources Symptoms of Deficiency Vitamin C or Ascorbic Acid Strengthens the body’s resistance against infections and facilitates healing of wounds. Guava Citrus fruits Bell pepper Green leafy vegetables Tomatoes Cauliflower Parsley Pyorrhea or bleeding of the gums, low resistance to colds and infections. Vitamin D or the Sunshine Vitamin Regulates the utilization of calcium and phosphorous, and is essential to maintain healthy teeth. Sunlight Cod liver oil Egg yolk Butter Fortified margarine Irradiated foods like milk and cereals Rickets or deformed bones on legs, neck, and knees. Vitamin B3 or Niacin Effective in treating mental diseases and helps improve blood circulation. Peanuts Whole enriched rice Whole wheat bread Mushrooms Chicken Fish Lean meat Rough red skin that later gets mouth, throat, pigmented, sore tongue and digestive and nervous disturbances, and loss of appetite and weight. Vitamin K or the Anti- Hemorrhagic Factor Hastens coagulation of the blood Liver Dark, green leafy vegetables Wheat bran Vegetable & soybean oil Wheat germ oil Tomatoes,tubers,seeds Hemorrhagic disease for infants and bleeding in adults.

44. Nutrients (Minerals) Functions Sources Symptoms of Deficiency Calcium Builds and maintains strong bones and teeth. Milk Whole grain cereals Dilis Meat bones Cheese Fish Whole grain products Muscular irritability, and osteoporosis or softening of the bones especially among the aged. Phosphorous Legumes like peas, beans, and peanuts Poorly developed bones and teeth, slow growth, and rickets. Iron Works with calcium to build bones and teeth, repair cells, and keeps muscles and nerves healthy. Important in the production of hemoglobin in red blood cells. Milk Cheese Meat Fish Whole grain products Legumes like peas, beans, and peanuts Weakness and anemia Iodine Responsible for proper functioning of the thyroid gland. leafy Liver Organ meats Eggyolk Fish Green vegetables Dried fruits Peas, beans, seafood Goiter or enlargement of the thyroid gland