y A nutritionally satisfactory diet is based on a wise

selection of a variety of foods in recommended amountsy To successfully design such diet, certain tools offer

guidance in food selectiony These are applicable for healthy individuals, and serve

as a basis for diet modification in case of illness.

Food Guide This is a food group plan that assigns foods to major groups. It suggests the proper combination of foods in a meal and serving sizes. Food Guide Pyramid A pictorial form of the daily food guide; it teaches the principle of eating a variety of foods everyday, the need for moderation in some food groups while emphasizing the importance of other food items. * The size of each section (from the broad base, tapering to the apex) represents certain recommended amount. (Fig. 1&2)

Foods are classified into groups on the basis of nutrient content:y BODY-BUILDING FOODS

are rich in proteins and minerals such as milk, fish, poultry, eggs, and dried beans y ENERGY-GIVING FOODS are high in carbohydrates and fats such as rice and rice products, breads, corn, root crops, sugar and sweets, pasta and noodles, butter, margarine, mayonnaise, cooking oil, coconut cream, etc. y BODY-REGULATING FOODS are rich in vitamins and minerals, fiber, and water; like fruits and vegetables

Figure 1: The US Food Guide Pyramid

Figure 2: The Food Guide Pyramid for Filipinos

y The broad base at the bottom conveys the message

that the food group should form the foundation of a healthy diet and foods that belong in this level must be taken abundantly compared to other food groups. y The apex indicates that foods belonging to this group should be eaten sparingly. The US food guide pyramid in fig. 1 was released by the

US Department of Agriculture and Department of Health and Human Services. The Food Guide Pyramid for Filipinos in fig.2 was developed by Sonny Rose Orbeta and the Food and Nutrition Research Institute.

3. The 10 Nutritional Guidelines for Filipinos1. Eat a variety of foods everyday 2. Breast-feed infants exclusively from birth to 6 months, then give appropriate foods while continuing breast-feeding 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 fruits, vegetables and root crops 6. Eat foods prepared in edible cooking oil daily 7. Consume milk, milk products or other calcium-rich foods 8. Use iodized salt but avoid excessive intake of salty foods 9. Eat clean and safe foods 10. Exercise regularly, do not smoke, and avoid drinking alcoholic beverages.

Source: Nutritional Guidelines fro Filipinos. Revised Edition 2000. FNRI-DOST.

4. RDA or RENI (Recommended Dietary Allowance or Recommended Energy and Nutrient Intake) The recommended intake of a nutrient deemed sufficient to meet the requirements of all individuals in the population. (Fig.4) 5. FEL (Food Exchange List) Is a classification or grouping of common food items in terms of carbohydrate, protein, fat and energy values. - Foods within a list contain approximately the same amount of CHO,CHON, fat and energywhen used in the indicated weight or measure. - Foods in a group can be substituted or exchanged with other foods in the same group. (Fig.5)

Figure 4: Recommended Energy and Nutrient Intake

Figure 5: Recommended Energy and Nutrient Intake

Figure 5: Food Exchange ListLIST I.A I.B II. III. FOOD Veg. A Veg. B Fruit Milk,whole Milk, low fat Milk, skimmed IV. V. Rice Meat, low fat Meat, medium fat Meat, high fat VI. VII. Fat Sugar MEASURE 1 cup raw, 1/2 cup cooked 1/2 cup raw, 1/2 cup cooked varies varies 4 tablespoons varies varies varies varies varies 1 teaspoon 1 teaspoon CHO 3 10 12 12 12 23 5 CHON 1 8 8 8 2 8 8 8 1 6 10 5 FATS 10 5 trace CALORIES 16 40 170 125 80 100 41 86 122 45 20

6. Food Labeling Food labels give information about the product s contents, ingredients, nutritional value, etc. They provide consumers information so that they can make healthier food choices. Information on the food label helps the consumers see how a food fits into their overall daily diet. * BFAD and DOH is the government s major implementor of nutrition labeling in the Philippines.(Fig.6)

Figure 6: Food Label

Information on Food Label: Name of product Name and address of the manufacturer, packer, or distributor Place or origin Preparation instructions Weight or quantity Storage instructions Expiration date Ingredient list Serving size Serving per container Nutrition facts

Basic tools in Nutritiony Food guide Pyramid y 10 Nutritional Guidelines y FEL y FCT y RDA or RENI y Food label /Nutrition label