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[Maam Berlie, sorry po if ganito lang yung quality ng work ko.

Pls do tell
me if there is something to improve, change or anything hehehehe. Would
be glad to edit this. Thanks! :3]
B) Contents of the Ten Kumainments

I)

Kumain ng ibat ibang pagkain.

The benefits of a varied diet have recently been much publicised as


essential to good health. Such benefits include both the range of nutrients
needed to support the human body as a functioning system and the
satisfaction of being to enjoy a choice of dishes that satisfy our appetites for
choice.1 The benefits of eating a wide variety of foods are also emotional, as
variety and colour are important ingredients of a balance diet. 2
II)

Sa unang 6 months ni baby, breastfeeding lamang; mula 6 months,


bigyan din siya ng ibang angkop na pagkain.

The American Academy of Pediatrics (AAP) recommends that mothers


breastfeed for at least the first year of a child's life and continue until they
both feel they are ready to stop. In the first six months, the baby should be
nourished exclusively by breast milk. The slow introduction of iron-enriched
foods may complement the breastfeeding in the second half of the first
year. Breast milk without supplements during the first six months reduces
the possibility of food contamination due to tainted water or malnutrition as
a result of over-diluted formula. Therefore, the child should be nursed
without the interference of water, sugar water, juices, or formulas, unless a
specific medical condition indicates otherwise. The AAP asserts that breast
milk has the perfect balance of nutrients for the infant. It is by itself enough
sustenance for approximately the first six months of life and should follow
as the child's staple throughout the first year. 3
III)

Kumain ng gulay at prutas araw-araw.

A diet rich in vegetables and fruits can lower blood pressure, reduce risk of
heart disease and stroke, prevent some types of cancer, lower risk of eye
and digestive problems, and have a positive effect upon blood sugar which
can help keep appetite in check.4 Eating at least 400 g, or 5 portions, of
fruits and vegetables per day reduces the risk of NCDs, and helps ensure an
adequate daily intake of dietary fibre. 5
IV)

Kumain ng isda, karne at ibang pagkaing may protina.

Proteins play a major role in the proper metabolism of our body. They have
varied functions in our body such as being an enzyme, an antibody,
hormone, important component for growth and development of tissues, etc.
Eating meat, fish and legumes provides us the amino acids we need to
synthesize proteins. The Institute of Medicine recommends that adults get a
minimum of 0.8 grams of protein for every kilogram of body weight per day
(or 8 grams of protein for every 20 pounds of body weight). 6
V)

Uminom ng gatas, kumain ng pagkaing mayaman sa calcium.

In addition to building bones and keeping them healthy, calcium helps our
blood clot, nerves send messages and muscles contract. About 99 percent
of the calcium in our bodies is in our bones and teeth. Each day, we lose
calcium through our skin, nails, hair, sweat, urine and feces, but our bodies
cannot produce new calcium. Dairy products, such as low-fat and non-fat
milk, yogurt and cheese are high in calcium. Certain green vegetables and
other foods contain calcium in smaller amounts.7

VI)

Tiyaking malinis at ligtas ang ating pagkain at tubig.

It is important that the food we eat and the water we drink is clean. Certain
microbes might be present that may cause diarrhea, parasitism and other
diseases. Proper food preparation measures must be done in order to avoid
them.
Food contamination can occur at various stages of production, preparation,
and consumption. This is why the DOH issues frequent advisories for frozen,
pre-cooked, uncooked, grilled, and canned food to be handled properly.
Clean, separate, cook, and chill these are suggested safety measures in
food preparation, handling, and storage.8
WHO has recommended measures, called Five Keys to Safer Food;
keeping food clean, separating raw and cooked foods, cooking food
thoroughly, keeping food at safe temperatures And using safe water and
raw materials. It has also warned against a number of global food concerns
microbiological hazards in harmful disease-causing microorganisms such
as salmonella that is commonly transmitted through food; chemical hazards
such as contaminants in food (mycotoxins, marine toxins, mercury and
lead) that can cause food-borne illnesses; and modern technologies such as
genetic engineering, food irradication, and modified-atmosphere packaging
which may pose some health risks. 8
VII)

Gumamit ng iodized salt.

Iodine deficiency is the primary cause of preventable mental retardation


and brain damage, having the most devastating impact on the brain of the
developing foetus and young children in the first few years of life. Iodine
deficiency also increases the chance of infant mortality, miscarriage and
stillbirth.9 Universal salt iodization (USI) is recognized as the most costeffective strategy to prevent and control iodine deficiency disorders. 10
VIII) Hinay-hinay sa maaalat, mamantika at matatamis

Salty diets contains increased sodium which is the key player in increasing
blood pressure levels which can lead to serious health risks if not
managed properly. Sodium attracts water and a high-sodium diet draws
water into the bloodstream, which increases the volume of blood and over
time can increase your blood pressure. High blood pressure (also known as
hypertension) forces the heart to work harder and can damage blood
vessels and organs increasing your risk of heart disease, kidney disease,
and stroke.11

Some kinds of fat, particularly saturated and trans fats, can be bad for the
health. Fatty foods are usually high in these unhealthy fats. Foods high in
trans and saturated fats and cholesterol raise low-density lipoprotein, or
LDL, cholesterol. Unhealthy levels of LDL cholesterol allow plaque to build
up in the coronary arteries, which provide the heart muscle with oxygenrich blood. Over time, the plaque can harden and narrow the coronary
arteries, interrupting the blood flow to the heart. This can lead to a heart
attack. 12
IX)

Moreover, a diet high in sugar predisposes one to having diabetes mellitus.


Panatilihin ang tamang timbang.

Maintaining a healthy weight is important for health. In addition to lowering


the risk of heart disease, stroke, diabetes, and high blood pressure, it can
also lower the risk of many different cancers. 13
X)

Maging aktibo. Iwasan ang alak; huwag manigarilyo.

Heavy drinking of alcohol can damage the liver and heart, harm an unborn
child, increase the chances of developing breast and some other cancers,
contribute to depression and violence, and interfere with relationships. 14

Smoking has been found to harm nearly every bodily organ and organ
system in the body and diminishes a persons overall health. Smoking is a
leading cause of cancer and death from cancer. It causes cancers of the
lung, esophagus, larynx, mouth, throat, kidney, bladder, liver, pancreas,
stomach, cervix, colon, and rectum, as well as acute myeloid leukemia.
Second hand smoke has also been confirmed a potent human carcinogen. 15

References
1. Chapman L, West-Burnham J. Education for Social Justice. Google Books. 2015.
Available at: https://books.google.com.ph/books?id=0OVFqdO6hsC&pg=PA66&dq=benefits+of+varied+diet&hl=fil&sa=X&ved=0CBgQ6AEwA
GoVChMItarw56uryAIVw5WICh3oVgOK#v=onepage&q=benefits%20of
%20varied%20diet&f=false. Accessed October 5, 2015.
2. Euro.who.int. Benefits of a balanced diet. 2015. Available at:
http://www.euro.who.int/en/health-topics/disease-prevention/nutrition/ahealthy-lifestyle/benefits-of-a-balanced-diet. Accessed October 5, 2015.
3. Nrdc.org. Benefits of Breastfeeding - Healthy Milk, Healthy Baby | NRDC. 2015.
Available at: http://www.nrdc.org/breastmilk/benefits.asp. Accessed October 5,
2015.
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Chan School of Public Health. 2015. Available at:
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5. World Health Organization. Healthy diet. 2015. Available at:
http://www.who.int/mediacentre/factsheets/fs394/en/. Accessed October 5,
2015.
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Medicine. 2015. Available at:
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Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-AminoAcids.aspx. Accessed October 5, 2015.


7. Nof.org. Calcium and Vitamin D: What You Need to Know | National Osteoporosis
Foundation. 2015. Available at: http://nof.org/calcium. Accessed October 5,
2015.
8. Mb.com.ph. Awareness: Importance of safe, clean food | mb.com.ph | Philippine
News. 2015. Available at: http://www.mb.com.ph/awareness-importance-ofsafe-clean-food/. Accessed October 5, 2015.
9. UNICEF. Introduction. 2015. Available at:
http://www.unicef.org/nutrition/index_iodine.html. Accessed October 5, 2015.
10. Perlas L, Marcos J, Desnacido J, Juguan J. Iodine Deficiency Disorder and Iodized
Salt Consumption in the Philippines. Philippine journal of nutrition.
2013;60(1):42-48. Available at:
http://www.researchgate.net/publication/258508517_Iodine_Deficiency_Disorder
_and_Iodized_Salt_Consumption_in_the_Philippines. Accessed October 5, 2015.
11. Fda.gov. Sodium in Your Diet: Using the Nutrition Facts Label to Reduce Your
Intake. 2015. Available at:
http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm315393.htm.
Accessed October 5, 2015.
12. Srivastava M. The Disadvantages of Fatty Foods | LIVESTRONG.COM.
LIVESTRONGCOM. 2014. Available at: http://www.livestrong.com/article/277777the-disadvantages-of-fatty-foods/. Accessed October 5, 2015.
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Harvard T.H. Chan School of Public Health. 2015. Available at:
http://www.hsph.harvard.edu/nutritionsource/alcohol-full-story/. Accessed

October 5, 2015.
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Quitting. 2015. Available at: http://www.cancer.gov/about-cancer/causesprevention/risk/tobacco/cessation-fact-sheet. Accessed October 5, 2015.