Part I. Wastong Nutrisyon para sa Pamilya Marilou R. Enteria
Nutrition Officer II National Nutrition Council
Pag-uusapin natin 1. Kalagayang pang-nutrisyon ng bansa 2.
Epekto ng malnutrisyon 3. Basic Nutrition 4. Pag-plano ng pagkain
sa pamilya 5. Gabay sa Wastong Nutrisyon
1. Hunger 2. Protein-energy malnutrition 3. Micronutrient
deficiencies 4. Overnutrition 5. Diet-related noncommunicable or
lifestyle-related diseases (e.g. diabetes mellitus, hypertension,
cancers and cardiovascular diseases) Mga problema sa nutrisyon
Underweight children : 26% adults : 12% Iodine deficiency
disorders children : 11% Iron deficiency anemia infants : 56%
pregnant : 43% Vitamin A deficiency children : 15% Increase in
diet-related non- communicable diseases Kalagayang
pang-nutrisyon
Area and Families Affected 2009 2010 2011 1st Qtr 2nd Qtr 3rd
Qtr 4th Qtr 1st Qtr 2nd Qtr 3rd Qtr 4th Qtr 1st Qtr 2nd Qtr Severe
Hunger 4.4 4.3 3.0 4.7 2.8 4.2 3.1 3.1 4.7 2.0 Number of Families
(000) 811 790 550 867 526* 789 583 583 900 403 Moderate Hunger 11.1
16.0 14.5 19.3 18.4 16.9 12.9 15.0 15.7 13.1 Number of Families
(000) 2,050 2,950 2,670 3,560 3,460* 3,178 2,425 2,820 3,006 2,600
Total Hunger Incidence 15.5 20.3 17.5 24.0 21.2 21.1 15.9 18.1 20.5
15.5 Number of Families (000) 2,860 3,740 3,230 4,427 3,986* 3,967
2,990 3,403 3,925 3,000 National Capital Region 17.3 22.3 24.7 27.0
17.3 22.0 20.3 21.7 20.7 13.0 Balance Luzon 15.0 14.3 13.5 21.2
20.9 18.3 14.7 18.3 25 9.7 Visayas 19.7 21.0 19.0 27.9 21.2 21.0
15.3 15.3 14.7 21.0 Mindanao 11.7 30.0 19.7 24.5 24.0 26.0 16.3
18.0 16.7 21.7 Hunger Incidence TANONG: Nitong nakaraang 3 buwan,
nangyari po ba kahit minsan na ang inyong pamilya ay nakaranas ng
gutom at wala kayong makain? Kung oo, nangyari po ba yan ng minsan
lamang, ilan beses, madalas o palagi? Source: Social Weather
Stations * Estimated number of hungry families in 2010 computed
based on 2010 projected population (medium assumption)
Violation of human rights Malnourished children Inability to
concentrate in school School drop-out Lack skill/ low literacy
Under/unemployed malnourished adults Low productivity Poverty Weak
resistance Infections Early death Epekto ng malnutrisyon
Activity 1 1. Ilista ang mga karaniwang pagkain na inihahanda
sa almusal, tanghalian at hapunan (10 minuto). Almusal Tanghalian
Hapunan
Basic Nutrition a. GO, GROW, GLOW food groups b. How to meet
nutritional requirements
GROWGROW Rice GOGO GLOWGLOW MILKMILK
Rich in carbohydrates, main source of energy Sources are: rice
& rice products, corn & corn products, cereals, bread &
other bakery products, starchy roots & tubers, rice flour and
other noodles Rice GO foods
GO foods Lack of carbohydrates may result in: Underweight
and/or loss of weight General weakness Poor physical performance
Fainting or collapse, in severe deficiency
Fats are also included in this food group It is a concentrated
source of energy and helps absorb, transport and store fat-soluble
vitamins A, D, E, K Fats provides essential fatty acids which have
important functions in the body GO foods
Lack of fat in daily meals results in: Underweight Sluggishness
Skin irritations similar to eczema Signs and symptoms of
fat-soluble vitamin deficiencies, esp. vitamin A GO foods
Rice Substitutes Camote Cassava (kamoteng kahoy) Gabi Saging
Saba
Rich in protein needed for building and repairing body tissues
for growth and maintenance GROW foods MILKMILK Builds resistance to
infection Supplies additional energy
GROW foods Lack of protein results in: Retarded growth in
children Low resistance to infection at any age Slow recovery from
illness Low birth weight Anemia Loss of weight Edema, skin lesions,
mental sluggishness
GLOW foodsGLOW foods Rich in vitamins and minerals, these are
essential for body functions; also important for growth and normal
functioning of the body Rich source of fiber
What is a healthy diet? Emphasizes fruits, vegetables, whole
grains, root crops & fat-free or low fat milk Includes lean
meats, poultry, fish, beans, egg & nuts Is low in saturated,
trans fats, cholesterol, salt (sodium) & added sugars
How do we meet these requirements? Use the Food Pyramid as
guide
Requirements of various age groups Food group Recommended
Amounts 1-3 y/o 4-6 y/o 7-9 y/o 10/12 y/o Rice and alterna- tives
2-3 cups, cooked 3-4 cups, cooked 4-5 cups, cooked 5-6 cups, cooked
1 serving of rice or alternatives = 1 cup rice, cooked, or 4 pcs.
pandesal, or 4 slices of loaf bread, or 1 cup macaroni, spaghetti,
cooked, or 1 pack instant noodles, or 1 small size root crop
Requirements of various age groups Food group Recommended
Amounts 1-3 y/o 4-6 y/o 7-9 y/o 10/12 y/o Meat and alterna- tives 1
serving 1 1/3 servings 2 1/3 servings 2 servings
Fish/Meat/Poultry/Dried Beans/Nuts 1 serving of fish = 2 pieces (16
cm long); 1 serving of meat/poultry = 30 g lean meat, cooked, or 1
cups cooked dried beans
Requirements of various age groups Food group Recommended
Amounts 1-3 y/o 4-6 y/o 7-9 y/o 10/12 y/o Egg piece piece piece
piece Whole Milk 1 glass 1 glass 1 glass 1 glass 1 glass = 240 ml
(1 glass whole milk is equivalent to 4 Tbsp powdered whole milk or
cup evaporated milk diluted in 1 glass of water)
Requirements of various age groups Food group Recommended
Amounts 1-3 y/o 4-6 y/o 7-9 y/o 10/12 y/o Green and leafy
vegetables cup cooked 1/3 cup cooked 1/3 cup cooked cup cooked
Other vegetables 2 Tbsp. cooked cup cooked cup cooked cup cooked
Vitamin C rich fruits medium size or 1 slice of a big fruit -1
medium size or 1 slice of a big fruit 1 medium size or 1 slice of a
big fruit 1 medium size or 1 slice of a big fruit Other fruits
medium size or 1 slice -1 medium size or 1 slice 1 medium size or 1
slice 1 medium size or 1 slice
Requirements of various age groups Food group Recommended
Amounts 1-3 y/o 4-6 y/o 7-9 y/o 10/12 y/o Fats and Oils 6 teaspoons
6 teaspoons 6 teaspoons 6-8 teaspoons Sugar 4 teaspoons 5 teaspoons
5 teaspoons 5-6 teaspoons Water and Beverages 4-6 glasses (240 mL)
5-7 glasses 6-8 glasses 6-8 glasses
Requirements of various age groups Food group Recommended
Amounts 13-15y/o 16-19 y/o Adult, 20-39 y/o Rice and alterna- tives
6-7 cups, cooked 6-8 cups cooked 5-8 cups, cooked 1 serving of rice
or alternatives = 1 cup rice, cooked, or 4 pcs. pandesal, or 4
slices of loaf bread, or 1 cup macaroni, spaghetti, cooked or 1
pack instant noodles, or 1 small size root crop
Requirements of various age groups Food group Recommended
Amounts 13-15y/o 16-19 y/o Adult, 20-39 y/o Meat and alterna- tives
2 servings 2 servings 2-3 servings Fish/Meat/Poultry/Dried
Beans/Nuts 1 serving of fish = 2 pieces (16 cm long); 1 serving of
meat/poultry = 30 g lean meat, cooked, or 1 cups cooked dried
beans
Requirements of various age groups Food group Recommended
Amounts 13-15y/o 16-19 y/o Adult, 20-39 y/o Egg 1 piece, medium
size (3-4x a week) 1 piece, medium size (3-4x a week) 1 piece,
medium size (3-4x a week) Whole Milk 1 glass 1 glass 1 glass 1
glass = 240 ml (1 glass whole milk is equivalent to 4 Tbsp powdered
whole milk or cup evaporated milk diluted in 1 glass of water)
Requirements of various age groups Food group Recommended
Amounts 13-15y/o 16-19 y/o Adult, 20-39 y/o Green and leafy
vegetables cup cooked cup cooked cup cooked Other vegetables cup
cooked cup cooked cup cooked Vitamin C rich fruits 2 servings 2
servings 1 medium size or 1 slice of a big fruit Other fruits 1
serving 1 serving 1 medium size or 1 slice of a big fruit
Requirements of various age groups Food group Recommended
Amounts 13-15y/o 16-19 y/o Adult, 20-39 y/o Fats and Oils 6-8
teaspoons 6-8 teaspoons 6-8 teaspoons Sugar 5-6 teaspoons 5-6
teaspoons 5-8 teaspoons Water and Beverages 6-8 glasses (240 mL
each) 6-8 glasses 6-8 glasses
How do we meet these requirements? Proper meal planning think
VARIETY of foods!
How do we meet these requirements? Proper meal planning
Preparation of low-cost menus All food groups present when planning
for meals GO,GROW, GLOW!
Considerations in Meal Planning 1. Adequacy and availability of
foods 2. Traditions and customs 3. Economic
resources/considerations 4. Personal likes and dislikes 5. Suitable
combinations of foods
Considerations in Meal Planning 6. Seasonality 7. Staying
quality of food 8. Ease of food preparation 9. Meal patterns
Guides for planning meals 1. Select food that meets the
nutritional needs of those who will eat. 2. Consider food for each
meal in relation to food plans for the day. 3. Keep the food value
of any given meal essentially the same, day after day.
4. Select food suitable for the meal. 5. Consider the personal
likes and dislikes of the group. 6. Select foods that combine
pleasingly. 7. Have contrast in the food in color, texture, form
and temperature. Guides for planning meals
8. Have daily variety. 9. Select foods in season when possible.
10.Avoid serving more than two dishes of concentrated food in any
one meal. 11.Select food that is easily prepared. Guides for
planning meals
12. Select food that is easily served. 13. Select foods after
due consideration of the equipment on hand. 14. Consider the cost
in relation to the food allowance for the day. Guides for planning
meals
Low-cost menus Use of available resources Use of indigenous
fruits and vegetables Example of a low-cost menu: Breakfast Hard
cooked egg Rice Fresh fruit Lunch Nilagang Manok Rice Fresh fruit
Dinner Fried galunggong Pinakbet Rice Fresh fruit
Activity 2 1. Gumawa ng isang plano ng pagkain para sa isang
linggo para sa pamilyang may apat na miyembro. (15 minuto) M T W Th
F S S B L D
. . . fosters an adequate and balanced diet as well as
desirable food and nutrition practices and healthy habits
. . . are primary recommendations to promote good health
through proper nutrition.
Kumain ngKumain ng ibat ibangibat ibang uri nguri ng
pagkainpagkain araw-arawaraw-araw
Eat a variety of foods everyday The human body needs more than
40 different nutrients for good health. No single food can provide
all the nutrients in the amounts needed.
Balanced Diet Contains all the nutrients and other substances
found naturally in food, in proper amounts and proportions needed
by the body to function well
Benefits of eating a balanced diet Full mental development
Better concentration Feel better More pleasant
Mean oneday per capita food consumption, in grams, Philippines,
1978 - 2003 Food group and subgroup Consumption (gram), raw as
purchased 1978 1982 1987 1993 2003 Cereals and cereal product 367
356 345 340 364 Starch roots and tubers 37 42 22 17 19 Sugars and
syrups 19 22 24 19 24 Fats and oils 13 14 14 12 18 Fish, meat and
poultry 133 154 157 147 185 Eggs 8 9 10 12 13 Milk and milk
products 42 44 43 44 49 Dried beans, nuts and seeds 8 10 10 10 10
Vegetables 145 130 111 106 111 Green, leafy, yellow 34 37 29 30 31
Other vegetables 111 93 82 76 80 Fruits 104 102 107 77 54 Vitamin
C-rich 30 18 24 21 12 Other fruits 74 84 83 56 42 Miscellaneous 21
32 26 19 39 Total 897 915 869 803 886 Source: National Nutrition
Surveys: 1978-2003, FNRI
Pasusuhin angPasusuhin ang sanggol ng gatas ni inasanggol ng
gatas ni ina lamang mulalamang mula pagkasilang hanggangpagkasilang
hanggang 6 na buwan at saka6 na buwan at saka bigyan ng mga
angkopbigyan ng mga angkop na pagkain habangna pagkain habang
pinapasuso pa.pinapasuso pa.
BreastfeedingBreastfeeding One of the most effective strategies
to improve child survival Nutritional requirements of an infant can
be obtained solely from breastmilk for the first 6 months of life
Decision to breastfeed is made by the mother with the support and
encouragement from husband, family and the community
ExclusiveExclusive breastfeedingbreastfeeding Means nothing
(except medicines and water by dropper, spoon or cup) is fed to the
infant other than breastmilk
35.9 36.8 27.3 0.0 0.5 39.4 59.8 0.3 0.6 21.6 65.7 12.2 0 10 20
30 40 50 60 70 80 0-5 months 12-23 months6-11 months Percentage
Breastfeeding and ComplementaryBreastfeeding and Complementary
Feeding, 2008Feeding, 2008 Exclusive breastfeeding Breastfeeding +
Complementary Fdg. Other milk or other milk + other foods Other
foods Source: 7th National Nutrition Survey, FNRI-DOST, 2008
Complementary foodsComplementary foods Foods provided IN
ADDITION to breastmilk at 6 completed months and when baby is
physically ready: Doubled birth weight Can hold head straight when
sitting up Opens mouth when food approaches
Complementary foodsComplementary foods Foods provided IN
ADDITION to breastmilk at 6 completed months and when baby is
physically ready: Interested in foods when others eat Able to
transfer food from the front of the tongue to the back Able to
swallow
Panatilihin ang tamangPanatilihin ang tamang paglaki ng bata
sapaglaki ng bata sa pamamagitan ng palagiangpamamagitan ng
palagiang pagsubaybay sa kanyangpagsubaybay sa kanyang
timbangtimbang
Growth monitoringGrowth monitoring Growth can be tracked by
regularly taking the weight and measuring the height of a child Can
be assessed with the use of reference tables such as: Weigh-for-age
Height-for-age Weight-for-length Weight-for-height
Growth chartGrowth chart Used to assess growth rate, detect
growth abnormalities, monitor health and nutritional status, and
evaluate the effects of nutrition intervention
Well-nourished childWell-nourished child Healthy Strong Alert
Has good disposition Grows at normal rate
Poor nourished childPoor nourished child Exhibit sluggishness
May have delay in physical and mental development Lethargic
Frequently ill
Overnourished childOvernourished child Obese May cause physical
and emotional problems in childhood and later in life Predisposed
to non- communicable diseases
Provide adequate diet to an active child that will promote good
health and normal growth
Kumain ngKumain ng isda, karne,isda, karne, manok omanok o
tuyongtuyong butongbutong gulaygulay
Improving the Filipino dietImproving the Filipino diet Not only
total quantity of food but quality of food should be improved
Inclusion of fish, lean meat, poultry, or dried beans will enhance
quality of diet Supplies highly absorbable iron, preformed vitamin
A and zinc
Improving the Filipino dietImproving the Filipino diet Fish,
lean meat, poultry without skin, and dried beans are low in
saturated fats, which are linked to heart disease
Kumain ng maramingKumain ng maraming gulay, prutas atgulay,
prutas at lamang-ugat.lamang-ugat.
Fruit, vegetable and root cropFruit, vegetable and root crop
consumptionconsumption Food consumption surveys conducted by FNRI
show that the average consumption of green leafy and yellow
vegetables, vitamin C-rich fruits and root crops are low in the
Filipino diet Most Filipinos eat fewer servings of fruits and
vegetables than recommended amount
Value of vegetables in theValue of vegetables in the dietdiet
Green leafy and yellow vegetables Rich in beta-carotene; source of
vitamin A in the diet Widely available and low cost source of
vitamin A compared to animal sources Examples are malunggay,
saluyot, kangkong and kamote tops
Value of vegetables in theValue of vegetables in the dietdiet
Green leafy vegetables Good sources of vitamin C, iron, calcium,
dietary fiber, folic acid, vitamin E and other phytochemicals
Non-leafy vegetables (eggplant, string beans, sayote, upo,
ampalaya, etc.) Source of dietary fiber, iron and B-complex
vitamins; give variety to meals
Importance of fruitsImportance of fruits Rich sources of
vitamin C Help prevent scurvy Increase resistance to infection
Facilitate absorption of non-heme iron Contribute to additional
vitamins and minerals
Importance of fruitsImportance of fruits Yellow fruits are good
sources of vitamin A Source of dietary fiber Regulates bowel
movement Prevents constipation
RecommendationRecommendation Eat 4-5 servings of fruits and
vegetables every day Example of a serving: 1 med-sized banana 1
slice of papaya cup cooked leafy vegetable
Value of roots and tubersValue of roots and tubers Add dietary
energy to meals Provide dietary fiber and vitamins Yellow kamote
beta-carotene Potato vitamin C Recommended to consume roots and
tubers at least 3x a week
KumainKumain araw-arawaraw-araw ng mgang mga pagkaingpagkaing
niluto saniluto sa mantika omantika o edible oiledible oil
Fat and oil consumptionFat and oil consumption Filipinos use
very little oil in cooking Total consumption of fats and oils in
Filipino diet is low Low fat and oil consumption may: Result to
chronic energy deficiency Contribute to VADD among Filipinos
Fats and oilsFats and oils Concentrated sources of energy
Increases energy content of food without increasing its quantity
Enhances flavor of meals Facilitates absorption and utilization of
fat soluble vitamins such as vitamin A
Fats and oilsFats and oils Source of essential fatty acids Help
prevent chronic energy deficiency (CED) Lower risk of VADD
Excessive consumption of saturated fats and oils may increase risk
of heart disease
RecommendationsRecommendations Filipinos are encouraged to
stir-fry foods in vegetable oil or add fats and oils if possible in
food preparation Choose the right fats and oils to prevent heart
disease, e.g. poly/monounsaturated fats
Uminom ng gatasUminom ng gatas araw-araw ataraw-araw at kumain
ng mgakumain ng mga produkto nito, mgaprodukto nito, mga pagkaing
mayamanpagkaing mayaman sa kalsiyum gayasa kalsiyum gaya ng
maliliit na isdang maliliit na isda (tulad ng dilis) at(tulad ng
dilis) at madahong berdengmadahong berdeng gulay.gulay.
Calcium consumptionCalcium consumption Nutrition surveys
indicate that Filipinos fail to meet dietary recommendation for
calcium Adequate consumption of calcium prevents osteoporosis
Role of CalciumRole of Calcium Makes skeleton dense and strong
Essential for normal growth of skeleton and teeth Regulates
heartbeat and muscle contraction
Milk and milk productsMilk and milk products Good sources of
highly absorbable calcium, protein, vitamin A Rich in riboflavin,
vitamin B12 and phosphorus
Other sources ofOther sources of calciumcalcium Fish Small ones
eaten with bones like dilis, sardines Soy bean curd (tokwa or tofu)
Small shrimps (alamang) Green leafy vegetables Malunggay leaves,
saluyot, alugbati, mustasa
Gumamit ngGumamit ng iodized saltiodized salt (asin na may(asin
na may yodo) subalityodo) subalit iwasan angiwasan ang
masyadongmasyadong maalat namaalat na pagkain.pagkain.
Preventing goiter and IDDPreventing goiter and IDD 1. Consume
foods grown in iodine-rich soils 2. Eat iodine-rich foods such as
seafood and seaweed 3. Regular consumption of foods fortified with
iodine or prepared with iodized salt
Salt and hypertensionSalt and hypertension High sodium intake
High blood pressure Increases risk of heart disease, stroke and
other diseases Linked to
Kumain ngKumain ng malinis atmalinis at ligtas naligtas na
pagkainpagkain
Food safetyFood safety All conditions and measures that are
necessary during the production, processing, storage, distribution
and preparation of food to ensure that food is safe, sound,
wholesome and fit for human consumption. - WHO-FAO
Buy foods that are safe Purchase from reliable sources Foods
should be kept clean at all stages from production to consumption
Practice food safety Clean and safe foodsClean and safe foods
Preventing food-bornePreventing food-borne diseasesdiseases 1.
Practice good personal hygiene. 2. Drink safe water. 3. Practice
good housekeeping 4. Clean and sanitize environment. Practice pest
control. 5. Handle food safely. 6. Read food labels.
Para sa malusogPara sa malusog na pamumuhayna pamumuhay at
wastongat wastong nutrisyon, mag-nutrisyon, mag- ehersisyo
nangehersisyo nang palagian, huwagpalagian, huwag manigarilyo,
atmanigarilyo, at iwasan ang pag-iwasan ang pag- inom ng alak.inom
ng alak.
Why prevent dreadedWhy prevent dreaded disease?disease? Affects
productivity Absenteeism at school, work Costly Medicines Medical
care Net effect on not only individual but also community and
nation
Leading causes of morbidity CauseCause Rate per 100,000Rate per
100,000 PopulationPopulation 1. Acute lower RTI and pneumonia1.
Acute lower RTI and pneumonia 828.8828.8 2. Acute watery diarrhea2.
Acute watery diarrhea 707.7707.7 3. Brochitis/Bronchioltis3.
Brochitis/Bronchioltis 689.9689.9 4. Hypertension4. Hypertension
522.8522.8 5. Influenza5. Influenza 435.0435.0 6. TB respiratory6.
TB respiratory 169.9169.9 7. Diseases of the heart7. Diseases of
the heart 49.349.3 8. Acute febrile illness8. Acute febrile illness
32.532.5 9. Malaria9. Malaria 27.627.6 10. Dengue fever10. Dengue
fever 19.619.6 Source: 2006 Morbdity Data from DOH website
(www.doh.gov.ph/kp/statistics/morbidity)
Leading causes of mortality, 2005 Cause Rate per 100,000
Population 1. Heart diseases1. Heart diseases 90.490.4 2. Vascular
system diseases2. Vascular system diseases 63.863.8 3. Malignant
neoplasm3. Malignant neoplasm 48.948.9 4. Pneumonia4. Pneumonia
42.842.8 5. Accidents5. Accidents 39.139.1 6. Tuberculosis, all
forms6. Tuberculosis, all forms 31.231.2 7. Chronic lower
respiratory diseases7. Chronic lower respiratory diseases 24.624.6
8. Diabetes Mellitus8. Diabetes Mellitus 21.621.6 9. Certain
conditions originating in perinatal period9. Certain conditions
originating in perinatal period 14.514.5 10.10. Nephritis,
nephrotic syndrome and nephrosisNephritis, nephrotic syndrome and
nephrosis 3.63.6 Source: 2005 Mortality Data from DOH website
(www.doh.gov.ph/kp/statistics/mortality) accessed on 23 June
2010
What is healthy lifestyle? Way of life that promotes and
protects health and well-being Department of Health
HL to the MAXHL to the MAX 1. No smoking (Huwag manigarilyo) 2.
Dont drink (Iwas alak) 3. No to illegal drugs (Talo ka sa droga) 4.
Prevent hypertension (Bantay presyon) 5. Do physical activity
(Katawang aktibo) 6. Manage stress (Bawas stress) 7. Eat low-fat,
low-salt, high-fiber diet (Wastong pagkain)
Why is a healthy lifestyleWhy is a healthy lifestyle
important?important? Prevent dreaded chronic diseases Heart disease
Diabetes Cancers Respiratory ailments Prevent early death
Part II. Proper Handling and Preparation of Foods
Mga Ginintuang Alituntunin ng World Health Organization Para sa
Ligtas na Paghahanda ng Pagkain 1. Piliin ang pagkain na
pinoproseso para matiyak na ito ay ligtas. 2. Lutuing mabuti ang
pagkain. 3. Kainin kaagad ang mga nilutong pagkain. 4. Iimbak nang
mabuti ang nilutong pagkain. 5. Muling initin nang lubos ang mga
nilutong pagkain.
Mga Ginintuang Alituntunin ng World Health Organization Para sa
Ligtas na Paghahanda ng Pagkain 6. Iwasang masagi ng hilaw na
pagkain ang mga nilutong pagkain. 7. Maghugas ng kamay nang
madalas. 8. Panatilihing malinis ang mga lugar na pinaghahandaan ng
pagkain. 9. Pangalagaan ang mga pagkain laban sa mga insekto, daga
at iba pang hayop. 10. Gumamit ng malinis na tubig.
Chemical contaminants Occur naturally or as result of human
activities Agricultural chemicals, food additives, drugs
Environmental pollutants Mercury, lead Industrial wastes
Physical contaminants Glass Metal Wood Plastic Bones Stone
Hair
How foods are contaminated Chemical contamination
Naturally-occurring toxins Aflatoxin Amanita Dinoflagellates red
tide
How foods are contaminated Chemical contamination Agricultural
chemicals Maximum residue level (MRL) Washing, processing,
preparation could reduce pesticide residues
How foods are contaminated Chemical contamination Food
additives Used to enhance appearance & improve nutritive value,
taste, color, shelf-life Some are toxic and/or carcinogenic
How foods are contaminated Chemical contamination Drugs for
animal growth Penicillin Tetracycline
How foods are contaminated Chemical contamination Mercury Most
harmful heavy metal contaminant Highly toxic, easily dispersed,
volatile, tendency to bio-accumulate
How foods are contaminated Chemical contamination Other
chemicals in food Formalin Shoe/cloth dye jobos
Which foods pose the greatest risk to human health? Foods of
animal origin primary source of microbes May occur in live animal
& remain after slaughter
Poultry meat and eggs Incidence of contamination highest in
poultry Eggs carry salmonella Important precaution is thorough
cooking
Red meats Can be contaminated with pathogenic microbes Grinding
meat may spread the microbes Thoroughly cooked before serving
Dairy products Raw milk can contain various pathogens from the
dairy animal or environment Pathogens destroyed by pasteurization
& sterilization
Shellfish Inadequately heat-treated shellfish can cause a range
of infections due to bacteria e.g. Vibrio and Shigella
Avoiding contamination At farm level Critical control points at
every stage in animal rearing & crop production Fresh fruits
& vegetables can be contaminated if fertilized with animal
manure
Avoiding contamination At food manufacturer level Use good
quality raw materials Follow Good Manufacturing Practices (GMP)
Provide training programs for personnel Exchange information on
food safety
Avoiding contamination At consumer level Personal hygiene
Environmental sanitation proper waste disposal, keep garbage cans
covered, keep pets away from food supply
Kumain ng ibat ibang uri ng pagkain araw-araw. Pasusuhin ang
sanggol ng gatas ng ina lamang mula pagkasilang hanggang 6 na buwan
at saka bigyan ng mga angkop na pagkain habang pinapasuso pa.
Panatilihin ang tamang paglaki ng bata sa pamamagitan ng palagiang
pagsubaybay sa kanyang timbang. Kumain ng isda, karne, manok, o
tuyong butong-gulay. Kumain ng maraming gulay, prutas at
lamang-ugat.
Para sa malusog na pamumuhay at wastong nutrisyon,
mag-ehersisyo nang palagian, huwag manigarilyo, at iwasan ang
pag-inom ng alak. Kumain araw-araw ng mga pagkaing niluto sa
mantika o edible oil. Uminom ng gatas araw-araw at kumain ng
produkto nito, mga pagkaing mayaman sa kalsiyum gaya ng maliliit na
isda (tulad ng dilis) at madahong berdeng gulay. Gumamit ng iodized
salt (asin na may yodo) subalit iwasan ang masyadong maalat na
pagkain. Kumain ng malinis at ligtas na pagkain.
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