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If there’s any truth at all to the saying that “the future of the nation is on our children,” then

nutrition can make or break us as individuals and likewise the country.
National Nutrition Council (NNC) Region 8 Director Carina Z. Santiago brought this out to mind
during the recent launching of the 36th Nutrition Month celebration, which has, for its theme, “Sa
Pagkaing Tama at Sapat Wastong Timbang ni Baby ang Katapat” at the Balyu-an Amphitheatre
here.
Santiago underlined that the bigger problem of malnutrition involves children. Based on recent
data from the Food and Nutrition Research Institute, over 30% of preschoolers and schoolchildren
in the region are underweight for their age and a reason for this is because most of them are not
fed adequately and correctly, it was gathered.
“What if the future of this country depends on today’s children,” asked Santiago. “We can already
picture what the future would look like for this country and that is precisely why the theme for this
year’s commemoration of Nutrition Month is “Sa pagkaing tama at sapat, wastong timbang ni
baby ang katapat,” she said.

Providing balanced meals can make a big difference in the overall health and well-being of your
child. Good nutrition fuels kids for school, family time and play. When they consume the right
balance of calories and nutrients for their growing bodies, they’ll feel better and have more energy.
Make meals a colorful event. Serve up vegetables and fruits, whole grains and healthy proteins.

Ang mga bata ay dapat bigyan ng kaunti ngunit madalas na beses ng iba’t-ibang uri ng pagkain
upang matiyak na sapat ang sustansiyang natanggap nila para sa pang-araw-araw nilang
pangangailangan.
Sa panig ng pamahalaan, higit na kaukulang atensiyon sa mga programang pangnutrisyon at
kalusugan ang dapat ibigay sa mga batang ito para mapabuti ang kanilang kalagayan. Higit na
makakatulong para sa pangmatagalang solusyon sa problema ay ang pagbibigay ng mga
pagkakakitaan ang mga tao upang matugunan ang pangangailangan pangnutrisyon.
Napag-alaman sa mga iba pang pag-aaral ng FNRI na habang tumataas ang taunang kita para sa
isang taon (annual per capita income) at gastos sa pagkain (per capita food expenditure) ay
bumubuti ang kalagayang pangnutrisyon ng mga bata sa isang pamilya.
Kaya’t pagkain at paglaki ng mga anak ay dapat bantayan upang wastong nutrisyon ay makamtan
para sa isang mas malusog at mas produktibong pamayanang Pilipinas.
- Ito ang tema ng pagdiriwang ng "Nutrition Month" ngayong buwan ng Hulyo. Hindi maitatangi na
isa sa pinakamahalagang pangangailangan ng tao ay ang wasto at tamang nutrisyon. Ang
pagiging malaya mula sa pagkagutom at malnutrisyon ay isang pangunahing karapatan ng mga
mamayan. Ang wasto at tamang nutrisyon ay mahalaga sa pagunlad ng tao at ng isang bansa.
Nanatili pa rin hanggang ngayon na isang malaking suliranin pangkalusugan ang malnutrisyon sa
buong mundo, lalo na sa mga papaunlad na bansa tulad ng Pilipinas. Nakakalungkot ngunit
kabilang ang Pilipinas sa mga bansa sa Asia kung saan nananatiling mataas ang bilang ng
malnutrisyon sa kabataan.
Kapag ang isang tao ay walang wastong nutrisyon sa loob ng mahabang panahon, humahantong
ito sa isang kundisyon na kung tawagin ay "malnutrisyon". Malnutrisyon ding itinuturing ang
kondisyon kung saan ang isang tao ay sumobra naman ang pagkonsumo ng ilang "nutrients" dulot
ng sobrang pagkain o kawalan ng isang balanseng "diet".

ang nutrition ay mahalaga para sa ating kalusugan. hindi sa tayoy mataba, o payat o dahil ang
sakit ay walang pinipiling edad. dapat tayong kumain ng mga gulay at prutas upang malabanan
natin ang mga sakit. dapat hindi tayo kakain ng mga chicheria at iinom ng mga inumin na maaring
makakapahamak sa ating kalusugan at makakahaba pa ng ating buhay.

Proper nutrition helps us to have healthy life.

mantikilya. margarin at mga kuwadro ay sumang-ayon sa pamamagitan ng nutritionists mundo ng higit sa bilang isang paraan ng paggawa ng modernong pagkain malusog at pagbabawas ng timbang. butter.ito ay maaring magpahaba o magpaiksi ng buhay isang tao.minerals etc. at gallbladder sakit Basics of Health Eating for Today Mga Pangunahin ng Kalusugan pagkain para sa Ngayon Low Fat Mababang Fat Cutting down on all fats from fatty and fried foods. Walang malusog na pagkain. tiyak na cancers.growth and healthy development. gatas. nutrition is composed of vitamins. ang iyong katawan ng mga pangangailangan ang karapatan gasolina (pagkain) at regular maintenance (ehersisyo. Bakit Wastong Nutrisyon Mahalaga? Are nutrition and health related? Sigurado nutrisyon at kalusugan ng mga kaugnay na? Is healthy eating important? Ang malusog na pagkain mahalaga? Of course! Of course! Like a finely-tuned racing car. cream. margarine and oils is agreed on by nutritionists the world over as a way of making the modern diet healthier and reducing weight. Pagputol sa lunod taba sa mga partikular na ay mahalaga para sa puso. your body needs the right fuel (food) and regular maintenance (exercise. Ang Nutrisyon ay gumaganap ng napakahalagang bahagi sa ating buhay. Nothing is more important than healthy eating! Wala ay mas mahalaga kaysa sa malusog na pagkain! Put in the wrong fuel or let it go without regular use and there's no way it can deliver its full power and performance. and gallbladder disease Ward off malubhang sakit tulad ng sakit sa puso. mature-age onset diabetes. lifestyle and mental attitude) to achieve its true health potential. Ilagay sa maling gasolina o hayaan ito pumunta nang walang regular na gamitin at walang paraan na ito iligtas ang kanyang buong kapangyarihan at pagganap. Cutting down on saturated fat in particular is important for the heart. your body's engine will cough. engine sa iyong katawan ay pag-ubo. pamumuhay at kaisipan saloobin) upang makamit ang tunay na nito sa kalusugan ng mga potensyal na. certain cancers. Without healthy eating. . Pagputol sa lahat ng taba mula sa mataba at pritong pagkain. gulo at sa huli kabalyerisa. Maintaining a balanced diet by healthy eating can: Pagpapanatili ng isang balanseng pagkain sa pamamagitan ng malusog na pagkain ay maaaring: • Give you vitality and energy for life Bigyan mo kalakasan at enerhiya para sa buhay • Help you stay at a weight that's right for you Tulong ka manatili sa isang timbang na ang tama para sa iyo • Boost your immune system Palakasin ang iyong immune system • Improve sports performance Pagbutihin ang pagganap ng sports • Delay the effects of aging Delay ang mga epekto ng pag-iipon • Keep you active and fit into old age Panatilihin mo aktibo at magkasya sa katandaan • Help beat tiredness and fatigue Tulong talunin ang pagod at pagod • Protect teeth and keep gums healthy Protektahan ang mga ngipin at panatilihin ang malusog na gums • Enhance your ability to concentrate and possible alter mood Pagbutihin ang iyong kakayahan sa pisanin at posibleng baguhin na pakiramdam • Ward off serious illnesses like heart disease. Tulad ng isang pinong-tono na kotse karera.healthy foods. splutter and eventually stall. at maaring mag pataas ng pamantayan ng pamumuhay patungo sa pagtanda.all peple needs to get nutrition because nutrition is considered the most important on our body it affects our daily life. mature-edad sakay diyabetis.Ang pagsasanay ng wastong nutrisyon sa maagang panahon ay hindi isang tungkulin sa ating katawan ito ang gagabay patungo sa malusog at mahabang buhay.

Lots of Starchy Carbohydrates Napakaraming pormal Carbohydrates We have forgotten how important rice. namamaga trigo at couscous lahat ng hitsura at lasa iba't-ibang ngunit ang lahat ng nagmula sa isa sa mga pangunahing (ngunit maraming nalalaman) butil (wheat). tinapay. Forget the stodgy image of starch from years gone by! Nakalimutan ang sandat imahe ng arina mula sa taong wala na sa pamamagitan ng! Starch is in again and may turn out to be just as critical as fibre is now. Wholemeal and grain breads are full of it. minerals and numerous other natural substances (called phytochemicals) which scientists are only just beginning to discover. and Anti-oxidants Bitamina. bread and cereals are to our health. lentils. you can make up from another. bilang ay kayumanggi bigas. na labanan free radicals na maaaring sa kabilang banda ay pinsala sa aming mga cell. Phytochemicals function as anti-oxidants. Variety Sari-saring klase Variety doesn't mean 10 different cereal packs in your cupboard. ay responsable para sa kaya marami mabuti. It not only keeps our insides moving smoothly but it helps to lower cholesterol. that largely indigestible part of our food and often the part that really gets us chewing. Minerals. maiwasan ang gallstones at magbunot ng bituka kanser. Holmil at butil breads ay puno ng mga ito. pasta. So they all provide similar nutrient Substituting other grains like oats. barli. Hibla. but rather a variety of botanically different foods. Almirol ay sa muli at maaaring lumitaw na maging tulad ng kritikal na bilang hibla ay ngayon. corn or rye for some wheat adds diversity to your diet and ensures a wider range of nutrients. beans and vegetables. mineral at iba pang natural na sangkap (na tinatawag na phytochemicals) na siyentipiko ay lamang lamang simula upang matuklasan. Pasta. patatas. Iba't-ibang ay hindi nangangahulugan na 10 iba't-ibang mga cereal pack sa iyong platera. prutas at haspe madala ng isang kasaganaan ng bitamina. Vitamins. tinapay at ng siryal ay sa aming mga kalusugan. Phytochemicals function bilang anti-oxidants. lentils. Numerous studies show that people who eat lots of vegies and fruit have lower rates of heart disease and cancer. there is a wonderful array of wholegrain and bran breakfast cereals. . barli. Kaya sila ay nagbibigay ng lahat ng mga katulad na nakapagpapalusog Substituting iba pang mga haspe tulad ng oats. Ito ay hindi lamang mapigil ang aming mga insides paglipat maayos ngunit ito ay tumutulong upang mas mababa kolesterol. prevent gallstones and bowel cancer. Gulay. Kami ay may nakalimutan kung paano mahalaga kanin. Upang simulan ang iyong araw. To start your day. maaari mong gawin mula sa iba pang. membranes and DNA. as are brown rice. is responsible for so much good. fruit and grains carry an abundance of vitamins. High Fiber Mataas na himaymay Not just bran! Hindi lamang bran! Fiber. Pasta. Maraming pag-aaral ipakita na mga tao na kumain ng maraming vegies at prutas ay may mas mababang mga rate ng sakit sa puso at kanser. Sugar sa katamtaman halaga nagdadagdag sa lasa ng pagluluto at ito ay isang kapaki-pakinabang na gasolina para sa ATLETA at iba pang mga aktibong mga tao. ngunit sa halip ng iba't-ibang botanically iba't-ibang pagkain. beans at mga gulay. pasta. bread. potatoes. Moderate Sugar and Sweets Katamtaman Sugar at Sweets Sugar in modest amounts adds to the flavour of cooking and is a useful fuel for athletes and other active people. Ang nutrients miss mo mula sa isang pagkain. and keep our weight in check. puffed wheat and couscous all look and taste different but are all derived from the one basic (but versatile) grain (wheat). at Anti-oxidants Vegetables. at panatilihin ang aming timbang sa check. mineral. The nutrients you miss from one food. barley. which fight off free radicals that could otherwise damage our cells. barley. doon ay isang kahanga-hanga array ng wholegrain bran at almusal siryal. In excess. lamad at DNA. mais o senteno para sa ilang trigo nagdadagdag ng mga pagkakaiba sa iyong diyeta at sinisiguro ang isang mas malawak na hanay ng mga nutrients. na higit sa lahat hindi matutunaw bahagi ng aming pagkain at madalas ang mga bahagi na talagang makakakuha ng sapa sa amin.

your body needs the right fuel (food) and regular maintenance (exercise. kahit na mas fluid ay kinakailangan. Without healthy eating. Sa mainit na panahon. mantikilya. sugar also can cause dental caries (or tooth decay). Maintaining a balanced diet by healthy eating can: • Give you vitality and energy for life • Help you stay at a weight that's right for you • Boost your immune system • Improve sports performance • Delay the effects of aging • Keep you active and fit into old age • Help beat tiredness and fatigue . Ang aming mga modernong pagkain ay may karga na may asin. your body's engine will cough.Not lamang ito ay dagdagan ang iyong kasiyahan at kasiyahan sa pamamagitan ng pagkakaroon ng isang "comfortably buong" tiyan. Drink Plenty of Fluid Uminom Plenty ng fluid Two litres (8 glasses) of fluid a day is needed to keep the body hydrated and the kidneys working efficiently. butter. Try to relax and take the time to really appreciate the food in front of you. Dalawang liters (8 baso) ng tubig sa isang araw ay kinakailangan upang panatilihin ang mga katawan hydrated at ang bato nagtatrabaho mahusay. Enjoy Mealtimes Enjoy Mealtimes Stress. It's not until you avoid salt for a few weeks that you notice how it masks the true flavour of foods. Subukan na mag-relaks at gawin ang oras upang tunay pahalagahan ang pagkain sa harap ng you. Nothing is more important than healthy eating! Put in the wrong fuel or let it go without regular use and there's no way it can deliver its full power and performance. In hot weather. tension. asukal din ay maaaring maging sanhi ng dental karies (o bukbok).lalo na para sa mga bata at mga tinedyer. dahil ang mga ito kumilos bilang diuretics at lakas ng bato sa tumae mas likido kaysa sa normal. this technique is often recommended as a strategy to help people lose weight. cereals.Not only will it increase your enjoyment and satisfaction by having a "comfortably full" stomach. As 75 per cent of our total salt intake comes from everyday commercial foods (including bread.however. Alcohol and strong coffee do not count. deli meats at meryenda na pagkain). pag-igting. asukal nagdadagdag ng mga hindi gustong kilojoules at maaari galawin iba pang mas mahalaga pagkain . rushing at pagkain sa tumakbo sa lahat ng kumuha ng kanilang mga toll sa iyong panunaw at kalusugan. siryal. pamamaraan na ito ay madalas na inirerekomenda bilang isang estratehiya upang matulungan ang mga tao mawalan ng timbang. sugar adds unwanted kilojoules and can displace other more important foods - particularly for children and teenagers. Sa chewy at malagkit na anyo. subalit. Alkohol at malakas na kape ay hindi ibinibilang. biscuits. biscuits. Tulad ng 75 porsiyento ng ating kabuuang asin paggamit ay nanggagaling sa araw-araw komersyal pagkain (kasama ang tinapay. Ito ay hindi hanggang hindi mo maiwasan ang asin para sa isang ilang linggo na paunawa sa iyo kung paano ito masks ang tunay na lasa ng pagkain. In chewy and sticky form. Sa labis. Stress. Light on Salt Banayad na sa Salt Our modern diet is laden with salt. splutter and eventually stall. lifestyle and mental attitude) to achieve its true health potential. ito ay kinakailangan upang bumili ng asin-bawasan o walang-idinagdag-asin produkto. as these act as diuretics and force the kidney to excrete more fluid than normal. rushing and eating on the run all take their toll on your digestion and health. deli meats and snack foods). even more fluid is required. Why is Proper Nutrition Important? Are nutrition and health related? Is healthy eating important? Of course! Like a finely-tuned racing car. it is imperative to buy salt-reduced or no-added-salt products.

consult your doctor. Diseases of the stomach. Hair should be brushed regularly. The body has nearly two million sweat glands. or sebum. Nit picking is painstaking and requires patience. • Protect teeth and keep gums healthy • Enhance your ability to concentrate and possible alter mood • Ward off serious illnesses like heart disease. As the secretion comes out of the ear it collects dust particles which might have got in from outside. feet or in clothing that has absorbed sweat. Dead skin on the scalp comes off in tiny flakes. Hair wash twice or thrice a week might be necessary. These glands produce three quarts to one pint of sweat in a day. when allowed to evaporate does not cause body odour. Fresh perspiration. An offensive smell is caused when bacteria that are present on the skin get to work on the sweat and decompose it. Anti lice lotions are available in the market. Colds. liver. mature-age onset diabetes. When there is too much oil also dandruff is possible. Therefore. The perspiration level increases with an increase in physical exertion or nervous tension. can be used under the armpits. A wholesome diet and overall cleanliness will help. Lice make a pinprick like puncture on the scalp. Talcum powders. certain cancers. This is associated with some disturbance in the tiny glands of the skin called the sebaceous glands. but to eat intelligently is an art. all members of the family are advised to use it too. There can be other reasons for bad breath. Most commercial skin deodorants contain an antiperspirant. Two baths a day. Diet influences the odour too. which reduces sweating by forming a hydroxide gel in . Smoking can make this worse. A shampoo with selenium sulfide or salicylic acid helps. Usually when a child in given an anti lice shampoo. In tropical countries. throat infections or tonsils can cause bad breath. you need to see a doctor. When there is too little oil the skin becomes flaky and dry. Unchecked. They make the scalp itchy and are a cause of annoyance and embarrassment." . intestines or uncontrolled diabetes are also possible causes. underarms. Putting in hairpins. with liberal lathering and change of clothes in close contact with the body should take care of the problem. of the non medicated kind. Lice eggs are wrapped in a shiny white sheath and these show up on the upper layers of hair as the infestation increases. naturally. Combs and brushes must be washed as well. sinuses. emit an anti clotting substance and feed on the blood Lice thrive on unclean hair. Do not reach farther than you can with your little finger into your ear. and gallbladder disease To eat is a necessity. This is called halitosis. A fine toothed comb and regular monitoring can get rid of the problem. Massage the scalp everyday to improve circulation. Cerumen or ear wax accumulates in the ear canal that leads from the outer ear to the ear drum. they can produce scalp infection. This is specially so in the groin. It may have a slight yellow colour. Children are especially prone to lice infestation. If you feel wax has accumulated and is plugging your ears and interfering with hearing.La Rochefoucauld Lice are tiny insects that live on the human scalp and suck blood to nourish themselves. In infants they may cause disturbed sleep and bouts of crying. but in persistent cases a doctor's advice can be sought. Poor oral hygiene and infection of gums often results in a bad odour emanating from the mouth. Lice spread from one head to another when there is close contact as in school environments. Daily wash with soap and water is enough to keep the outer ear clean. They excrete oil. such as aluminum chloride. if bad breath persists despite good dental care. Deodorants or antiperspirants can be used. more sweat is produced. safety pins or blunt edged things for cleaning purposes might harm the ear. Proper brushing of the teeth and oral care can get rid of bad breath. Nature has not provided for it.

This breeds in warm wet places. to make good what is lost through perspiration. When scratching. Then soak feet in a potassium permanganate solution of recommended strength. The body perspires to keep the body temperature from rising. anaemia and hyperthyroidism. or by contact with infected food or bed linen to others who share the premises. Excessive perspiration can lead to the scaling of the skin or inflammation (Dermatitis). If daily cleanliness routines do not reduce body odour. It has a small quantity of urea. Do not hold back when you have the tendency to urinate. But sometimes these cracks and sores become the site for other infections. This infection causes pain or a burning sensation during urination. Keep feet exposed. And they can cause plenty of discomfort. salt and some other compounds. Sweat is 99% water. undergarments and nightwear of the infected person must be washed thoroughly. fever and chills can also result from urinary infection. and under the nails and infect anything the person touches. Women are especially prone to this infection. Wash or wipe front to back after urinating or defecating. Drink plenty of water. The addition of perfumes masks the odour. Usually this is no cause for worry. The urge is to scratch this area. mild pain and diarrhoea are possible consequences. Though not a serious problem it can be rather an irritating and an awkward one. in hot weather. Scrubbing hands well with soap before eating should check the problem. Soak your feet in a warm bath for 10 minutes and then apply calamine lotion. But sweat suppressed in one area. Often it spreads to the soles. There are sores or blisters between toes. A mild fungicidal ointment at bedtime will help. Proper foot care can alleviate the condition. Rub off peelings gently. This is a minor irritation and often disappears by itself. Wash feet well and apply powder. If the body perspires more. Sometimes the blisters begin to ooze. To avoid this infection improve overall standards of hygiene: both. Disturbed sleep. some less due to hereditary and body composition factors. This happens when bacteria travel up the urethra and start breeding there. as a general rule. Children are especially prone to this complaint. Itching. Sometimes all member of the family are advised to take deworming medication when one member is affected. check with a doctor. Chances of urinary infection are higher during pregnancy and after major surgery. frequent urination. Do not wear tight fitting synthetic underwear. Sometimes the urine is discoloured. Excessive perspiration is also a symptom of diabetes. A doctor has to be consulted to rid the worm infestation. The skin becomes scaly. If the condition persists consult a doctor. Deodorant soaps do not interfere with sweat secretion. The worms come out of the anal opening to lay eggs at night. It is easy to catch this infection when toilets are not clean or when too many people share toilet facilities. If you have to wear shoes. comes out in another. The eggs can pass through air. eggs stick to the hand. Our parents and the teachers at school always badgered us about staying clean and maintaining . Bed clothes. if possible in hot water. but contain hexachlorophene which destroys the bacteria that causes body odour. regarding toilets and personal parts. The eggs are not affected by disinfectants and remain active in the dust for a long period. Some people sweat more. Remember this when wiping or washing babies too. This leads to intense itching in the area.the sweat ducts. Pinworms are about a quarter of an inch long. This infection is caused by a fungus. wear cotton socks. a slight increase in the intake of common salt is advised.

A strong. If we don’t wash our hands there is a serious chance that we may get prone to catching an infection and fall ill. . 4. By keeping the vessels clean and storing unused food in a proper manner we can ensure that it doesn’t get contaminated by vermin. The more you put in. 2. your mind and your connections with others as well. 5. Making sure that we wash our hands before we rub our eyes can save us from a lot of eye infections. strengthening your health. it will protect us from countless number of infections. As we go out wearing socks. If we take enough care to wash our hands often with a medicated hand wash. during the day it collects a lot of dust. the more you get back. Consuming food that is contaminated can result in to serious health hazards as well as food poisoning. By maintaining good oral hygiene like regular brushing and flossing and also visiting the dentist occasionally it will ensure that we have healthy teeth that are free from cavity and are strong. or work on repairing trust and love for a relationship on the rocks. 6. it will ensure that certain types of bacteria are not transferred to cooked food. who would like to be with a person who doesn’t believe in personal grooming and hygiene? Nobody. let’s face it. Good relationships improve your life in all aspects. dirt and make up. However. Personal hygiene is the first step towards ensuring our good health. here I’m list down the top ten reasons why hygiene is so important and why we should remain hygienic. sweat and bacteria. and a willingness to adapt and change through life as a team. nails can be a breeding ground for bacteria and we keep them clean we can cut down the risk of illness and infection up to a large extent. People would be turned off and would stay away from us if we don’t take enough care of ourselves and stay clean and well groomed. 9. So always make sure that you wear a fresh pair of socks. We always thought what the big deal was. washed socks can save your feet from fungal infections. Learn about ways to keep a healthy relationship strong. commitment. Hands can collect a lot of bacteria during the day since we touch a variety of objects. it can also be one of the greatest drains if the relationship is not working. While in the kitchen. if we don’t wash them thoroughly these bacteria can be transferred to the eyes. many of them might be carrying diseases and some might even be quite fatal. It helps us to be accepted socially. 7. First of all. if you wash your hands after dealing with uncooked meat. Washing the face at least twice a day with appropriate products that are according to the skin type can prevent acne by getting rid of excessive oil.Washing our hands after using public toilets can save us from a lot of unwanted diseases. Ensuring that you always wear clean. healthy relationship can be one of the best supports in your life. Raw meat can have many types of bacteria that can result in food poisoning if not handled well. Hundreds of people use public toilets. 10. Cutting our nails short regularly and keeping them clean can do wonders for us. 8. Relationships are an investment.hygiene. Love and relationships take work. 3. 1.