2. 2
Tips on Nutritional Guidelines
1. Eat a variety of foods that are lower in fat and
higher in complex carbohydrate and fiber.
2. Learn that breakfast is an important meal. It is
worth getting the whole family up early enough
to enjoy this meal.
3. Enough iron, zinc and other essentials
minerals. Eat lean meats, whole grains, dried
fruits and vegetables.
4. If you are involved in vigorous physical
activity, you will need more calories.
3. 3
Here are some steps for a healthier meal:
1. Reduce fat - use non-fat or low fat milk.
2. Increase fiber – eat fresh fruits and vegetables
regularly. Use whole wheat flour when baking.
3. Reduce sodium – reduce salt in recipes use
fresh garlic or onion powders instead of onion
and garlic salts.
4. Reduce Calories and Sugar – use less sugar in
recipes. Serve unsweetened fruit juice; serve
fresh fruits whenever passible.
4. The Nutritional Guidelines for Filipinos(NGF) is a set of dietary
guidelines based on the eating pattern, lifestyle, and health status of
Filipinos.
1. Eat a variety of foods every day.
2. Breast-feed infants exclusively from birth to 4-6 months and then
give appropriate foods while continuing breast-feeding for up to
2 years of age or longer.
3. Maintain children’s normal growth through proper diet and
monitor their growth regularly.
4. Consume fish, lean meat, poultry or dried beans.
5. Eat more vegetables, fruits and root crops. The consumption of
more vegetables, fruits and root crops.
Nutritional Guidelines
5. “
5
6. Eat foods cooked in edible/cooking oil daily.
7. Consume milk, milk products and other calcium-rich
foods such as small fish and dark green leafy vegetables
every day.
8. Use iodized salt, but avoid excessive intake of salty
foods.
9. Eat clean and safe food.
10. For healthy lifestyle and good nutrition, exercise
regularly, do not smoke and avoid drinking alcoholic
beverages.
6. 6
Main Food Groups
1. Grains – include whole-wheat bread or pasta, brown rice,
cornbread, popcorn and cooked cereal, among others.
2. Fruits – one-quarter of your daily meal should consist of
fruits like apples, bananas and oranges or any fruits of the
season.
3. Vegetables- are rich nutrients. They can be eaten raw,
cooked or semi-cooked, depending on how you like them.
4. Protein foods – is the source of energy to our body. It
helps form the blocks of the body tissue. Meat, fish and
nuts are the most common foods that supply protein to the
body.
5. Dairy – all liquid and solid food products that are derived
from animal milk under this group. Milk, yogurt, and
cheese are the most popular forms of dairy products that
you can find today.
