\Division of Tasks:

What is nutrition? | Santos

What is poor nutrition? | Doria
What are nutrients? | Oaferina
Types of Nutrients | Caspe
Balanced Diet | Pascual
Go | Casilagan
Grow | Del Rosario
Glow | De Castro
Essentials | Llanes
Nutritional Guidelines for Filipinos | Chavez
Pinggang Pinoy | Suarez
PPT and Ice Breaker | Apostol, Abesamis and Rigonan

What is nutrition? - Aei

Nutrition is the study of how food and drink affects our bodies with special regard to the
essential nutrients necessary to support human health. It looks at the physiological and
biochemical processes involved in nourishment and how substances in food provide energy or
are converted into body tissues. These nutrients, which are the source of energy for our
bodies, are classed as: carbohydrates, fats, fibre, minerals, proteins, vitamins and water.

Nutrition is also about why we choose to eat the foods we do, even when we know they may not
be good for us, what is going on at a cellular level and how that affects what we crave and
therefore set up food cycles that are unhealthy or damaging. Nutritionists advise people on what
to eat and how to modify their diet so they can maintain or restore optimal health or help relieve
ill health and combat disease.

What is Good Nutrition?

1. maintains a balanced diet, protein, carbohydrates, vegetables, and fruits
2. It refers to the food that contains our needed vitamins and minerals
3. It maintains our food daily allowance
4. Combined with exercise or physical activity

Good nutrition means obtaining the right amount of nutrients from healthy foods in the right
combinations. An important part of the study of nutrition is looking at diseases that can result
from malnutrition and the role that food plays in the development of chronic disease.

What is poor nutrition? - Enzo

Poor nutrition means not getting enough nutrients from eating unhealthy foods. Poor eating
habits include under- or overeating, not having enough of the healthy foods we need each day,
or consuming too many types of food and drink that are low in fiber or high in fat, salt, and/or
sugar. Poor nutrition can contribute to stress, tiredness, and our capacity to work, and over time,
it can also lead to illnesses and health problems such as:

● Heart Disease
● Being overweight and obese
● Tooth decay
● Cancer
● High Blood Pressure
● Diabetes
● Depression
https://www.sahealth.sa.gov.au/wps/wcm/connect/public+content/sa+health+internet/healthy+livi
ng/is+your+health+at+risk/the+risks+of+poor+nutrition
What are nutrients? - Kat

What are nutrients?

Nutrients are the chemical elements found in food that give humans the energy needed
for development, repair, and other vital life activities. Only the food and fluids we consume
are used to construct and fuel our bodies. All of the energy required comes from food. Food
provides energy for people. We require energy for everything we do, including running,
jumping, singing, and even sleeping. Eating gives us all the energy we need. It is because
the nutrients included in food also make up the bodily structures, such as the muscles, organs,
and bones, that make up the human body. Because of this, eating and ingesting the nutrients
that give us energy and become parts of our physical structures is crucial for maintaining human
life.
Although not all nutrients are energy-producing, they are all required in one way or another.
These nutrients are divided into two categories:
● Macronutrients, which the body needs in huge quantities.
● Micronutrients, which the body needs in tiny amounts.
Important functions of nutrients:
● They are the main source of energy for the body.
● They help in building and repairing body tissues.
● Increases the absorption of fat-soluble vitamins.
● Helps in the synthesis of collagen.
● Provides proper structure to the blood vessels, bones and ligaments.
● They also help in maintaining the homeostasis of the body.
10 ways you can improve your nutrition:
● Keep your daily calorie intake to a reasonable amount
● Enjoy your food but eat less
● Keep portion sizes of food to a reasonable and recommended amount
● Try to eat more of these foods: vegetables, fruits, whole grains, lean proteins, and some
low-fat dairy products
● Dedicate half your plate at meals to fruits and vegetables
● Try to make at least half (or preferably all) your daily grains whole grains
● Select leaner sources of protein and try to use more plant-based proteins in your meals
and recipes
● Cut back on less healthy foods
● Reduce your sodium (salt intake)
● Rethink your drink
https://byjus.com/biology/nutrients/
https://www.otsuka.co.jp/en/nutraceutical/about/nutrition/functions/#:~:text=Nutrients%20are%2
0the%20substances%20found,perform%20the%20following%20vital%20functions.
https://www.chp.gov.hk/en/static/100022.html

Types of Nutrients - Ione

In general, there are two types of nutrients namely MACRONUTRIENTS and
MICRONUTRIENTS. So let us define these two.
Both of these nutrients can be obtained from the environment. Macronutrients offer energy to
living beings for metabolic system activity. They deliver huge energy when converted and used
to generate energy. It consists of fats, proteins, water, and carbohydrates. Micronutrients, on
the other hand, supply necessary components for metabolism to occur. They also construct and
repair damaged tissues in order to regulate the body's processes. Calcium, iron, vitamins, iron,
minerals, and vitamin C are examples of micronutrients.
Some nutrients cannot be produced by the body and must be obtained outside through food.
They are necessary for the body to function properly. The next slides will discuss the main
nutrients and their roles.
Carbohydrates
It is one of the most important sources of energy for humans. It is made up of three forms of
carbohydrates: fiber, sugar, and starch. They are often low in calories and hence aid in the
maintenance of a healthy diet.

Calcium
It is a mineral that is necessary for the formation of strong bones and teeth. It is also required in
very little amounts by our neurons, muscles, and heart. Pudding, milk, yoghurt, tofu, canned
salmon, and fresh leafy green vegetables are all good sources of calcium. Osteoporosis is
caused by a calcium deficiency.

Cholesterol
It is necessary for the brain, nerves, and cell development. It is essential for the formation of
enzymes and hormones. Cheese, milk, poultry, beef, and fish are examples of foods that have
cholesterol.

Fats
One of the most significant sources of calories is this. Nine calories are included in one gram of
fat. We obtain approximately twice as many calories from proteins and carbs. Foods that we use
in cooking typically contain fat, as do spreads on bread, snacks, and pastries.

Iron
This substance is found in our red blood cells. Its job is to transport oxygen from our lungs to
our muscles, cells, and organs. Spinach, soybeans, and other green vegetables are examples
of food sources.

Protein
Proteins are made up of amino acids. Protein can be found in foods like almonds, lentils, meat,
rice, poultry, and beef, among others.

Sodium
Sodium is present in foods like fresh vegetables and milk. Low sodium levels may cause high
blood pressure.
Water
Water carries nutrients to cells and aids in the body's balance. Water also aids in the body's
elimination of waste. All alcoholic beverages and foods with a high water content, such as soup
and watermelon, contribute toward your daily water requirement. According to studies, adults
should drink 2 to 3 liters of liquids each day, or 25 to 35 milliliters per kilogram of body weight.

The body needs these nutrients to function properly. An essential nutrient is one that the body
cannot generate on its own or cannot do so in sufficient amounts, necessitating dietary intake.
Hence, we have Ms. Julyana to talk about a balanced diet in the next slide.

Balanced Diet - Yana

A balanced diet refers to a diet that provides all the necessary nutrients, vitamins, and
minerals that the body needs to function properly. Maintaining a balanced diet can help
support overall health, prevent chronic diseases, and contribute to a healthy weight. Without
balanced nutrition, your body is more prone to disease, infection, fatigue, and low performance.
A balanced diet includes a variety of foods from different food groups, including:
● Fruits and vegetables; which are a good source of vitamins, minerals, and fiber.
- Make most of your meal vegetables and fruits – ½ of your plate.
● Whole grains; such as brown rice, whole grain bread, and oats, which are a good
source of fiber, complex carbohydrates, and other important nutrients.
- Go for whole grains – ¼ of your plate.
● Lean proteins; such as chicken, fish, legumes, and nuts, which are essential for growth
and repair of body tissues.
- Protein power – ¼ of your plate.
● Low-fat dairy products; such as milk, yogurt, and cheese, which provide calcium,
vitamin D, and other important nutrients
● Nuts and seeds; which are a good source of healthy fats, fiber, and protein.
In addition to these food groups, it is important to limit intake of processed and high-fat
foods, added sugars, and salt. It is also recommended to drink plenty of water and to
exercise regularly. A balanced diet should also limit the intake of unhealthy foods, such as
processed and junk foods, sugary drinks, and saturated fats. These foods provide few nutrients
and can contribute to a range of health problems, including obesity, heart disease, and type 2
diabetes. To maintain a balanced diet, it's important to eat a variety of different foods, choose
healthier options when possible, and limit portion sizes. By following these guidelines, you
can achieve a balanced diet that supports your overall health and wellness.
A balanced diet can help to:
● Provide energy: A balanced diet that includes carbohydrates, proteins, and healthy fats
can provide the body with the energy it needs to function.
● Maintain a healthy weight: Eating a balanced diet can help to regulate appetite and
prevent overeating, which can lead to weight gain and obesity.
 ● Support growth and repair: Proteins are essential for building and repairing tissue, and
a balanced diet that includes sufficient amounts of protein can support healthy growth
and repair.
● Maintain a strong immune system: A balanced diet that includes a variety of vitamins
and minerals can help to support the immune system and prevent illness.
● Improve mental health: A balanced diet that includes healthy fats and nutrients can
help to improve brain function and reduce the risk of mental health problems.
Overall, a balanced diet is a crucial component of a healthy lifestyle and is essential for
maintaining good health and well-being.

Go Foods - Aiks

Go foods, as the name suggests, are foods that make the body “Go” or help it function
more efficiently and actively. They primarily focus on carbohydrates, sugar, and fat-rich
foods.

Go foods play an important role in providing fuel to maintain healthy brain function as well as
give energy to different systems in the body.
Go foods are needed by people who are constantly active or those who are using most of their
energy in doing physical labor. Also, if you are pregnant or breastfeeding, or a child, adding
more Go foods in your meals will help you function more effectively every day.

Adults need about 255 to 325 grams of carbohydrates a day. To reach your daily carb
intake, add these go foods on your meal plan:

● Rice, bread, pasta, oatmeal, and other grains

● Sweet potato, potato, and other starchy vegetables
● Foods that are naturally sweet like sugarcane, honey, and sweet corn.
● Good fats from coconut oil, avocado, and a wide variety of nuts
https://hellodoctor.com.ph/healthy-eating/nutrition-facts/go-grow-glow-foods/?amp=1
Grow Foods - Yuna

Grow foods are what we define as foods that help our body grow bigger and stronger. How? by
helping build our body's bones, teeth, muscles, cartilage, and skin.

*Next slide please*

Furthermore, grow foods are

● foods assist in keeping us satisfied so that we don't experience immediate hunger
● keep our minds sharp and attentive
● help the body grow, repair, and heal
● contribute to producing hormones and antibodies
● "protein-rich" foods

Examples includes:
Beans, nuts, meat, fish, eggs, and dairy that are high in protein to help us grow and stay strong

*Next slide please*

Protein in diet
Proteins are the building blocks of life. Every cell in the human body contains protein. The basic
structure of protein is a chain of amino acids.
You need protein in your diet to help your body repair cells and make new ones. Protein is also
important for growth and development in children, teens, and pregnant women.
Protein foods are broken down into parts called amino acids during digestion. The human body
needs a number of amino acids in large enough amounts to maintain good health.
Amino acids are found in animal sources such as meats, milk, fish, and eggs. They are also
found in plant sources such as soy, beans, legumes, nut butters, and some grains (such as
wheat germ and quinoa).

Role
● Providing structure
○ Structural proteins are a type of protein responsible for cell shape and providing
support to major structures, such as hair, skin, and bones.
○ Known examples include Collagen and keratin
● Regulating body processes
○ Enzymes are a type of protein that accelerates the rate of chemical reactions,
including digestion and DNA replication. Additionally, proteins facilitate better
digestion by generating enzymes that help break down food into molecules for
various biological functions. Without enzymes, these life-sustaining chemical
reactions would occur too slowly. Protein hormones also regulate body
processes. Hormones are responsible for sending signals in the body to regulate
cell activity. Insulin is a protein hormone that regulates metabolism by promoting
glucose absorption in cells.
● Transporting materials
● Balancing fluids
● Helping with immunity
○ two chemical compounds that control several bodily processes and aid in the
body's defense against pathogens and viruses.
■ Without these antibodies, bacteria and viruses could effectively infect your
body
● Providing energy

Trivia
- According to numerous studies, older adults who consume enough protein and calcium
will have lower rates of bone fractures due to maintaining healthy bone density and
muscle mass. They will also be more mobile and, consequently, more independent.
- Additionally, protein and other nutrients may significantly contribute to reducing the rate
of age-related musculoskeletal system degeneration when it happens.
- However, Your body begins obtaining protein from skeletal muscle tissue if you
do not consume enough protein from Grow foods to sustain your vital organs.
Your bones are also more prone to shatter as your skeletal muscle tissues get
weaker and leaner.

According to NAQ Nutrition in 2013, our bodies won't have the appropriate building blocks to
make us taller and stronger if we don't consume enough "Grow" foods.
Glow Foods - Ky

● Food groups that supply the body with vitamins and minerals, and keeps the body
healthy and functioning well
● Source: Vegetables and fruits

Glow foods are abundant in minerals and vitamins that help strengthen the immune system so it
can efficiently fight off viruses, infections, and diseases. These vitamins and minerals also aid in
the faster healing of wounds, repair of damaged cells, as well as to keep glowing skin, shiny
hair, bright eyes, and healthy nails.

You can get your daily dose of beneficial nutrients and minerals from a wide variety of colorful
fruits and vegetables. To achieve the benefits of Glow foods, it is best to try different types of
fruits and vegetables every day, if possible.

Mineral-rich glow foods:

● Dark leafy greens like spinach, kale, bok choy, and lettuce
● Shellfish such as oysters, mussels, scallops, and clams
● Avocado, banana, apple, orange, grapes, and kiwi
● Soymilk, soybeans, and munggo or mung sprouts
● Dairy products like milk and cheese
● Cashews and peanuts
● Fish and beef
● Whole grains

Vitamin-rich Glow foods:

● Colorful fruits like mango, oranges, papaya, pineapple, banana, berries, grapes,
pomegranate, grapefruit, pear, melon, tomato, and avocado
● Dark leafy vegetables like malunggay (moringa), kangkong (water spinach), savoy
spinach, and kale
● Poultry (chicken or turkey), lean cuts of beef and pork, and fish (salmon, tuna, sardines,
and mackerel)
● Potatoes, sweet potatoes, carrots, squash, bell peppers, asparagus, and green beans
● Dairy products like low-fat or nonfat milk and cheese
● Whole-wheat grains, brown rice, quinoa, and barley
● Broccoli, cauliflower, and cabbage
● Beans, nuts, and seeds

‘Glow’ foods can keep our immune system strong so that we can fight bugs and viruses.
Examples of ‘Glow’ foods include all fruits and vegetables. Brightly coloured fruits and
vegetables are full of vitamins and minerals and we need to eat different types every day. What
did you eat yesterday – were there lots of different coloured fruit and vegetables? Try and eat
fruit and vegetables from every colour of the rainbow are to make sure you’re getting enough
‘Glow’ foods.

https://naqld.org/app/uploads/2013/11/FSS_FS33a-Go-grow-and-Glow-Foods-Teachers-guide.p
df

Essentials - Mchale

There are different essential things to do in order to maintain or obtain a healthy body and good
nutrition.
1. Drink water at least eight (8) glasses every day
- Hydration is an important and often overlooked marker of health. Staying hydrated helps
ensure that your body is functioning optimally and that your blood volume is sufficient. In
order to achieve it, drink plenty of water every single day. Water is a substance that is
needed by our body in order to live and make the body function normally. You’ve
probably heard that you need to drink at least eight glasses of water each day.
Approximately, it is half a gallon of water which is about 2 liters. It is the recommended
amount of water needed to be consumed in one day. But, it still depends on a person’s
body because some might consider it as too much water for their body and not enough
for others.
2. Get enough rest or sleep every day, at least eight (8) hours a day
- Resting or sleeping helps a person’s body to be healthy and avoid any risks in getting
different diseases, long-term or short term. Not getting enough sleep can result in insulin
resistance, can disrupt your appetite hormones, and reduce your physical and mental
performance. Also, a lack of sleep has been linked in various studies to an increased risk
of obesity and a larger waist circumference, both of which are thought to be concerning
indicators of a variety of cardiovascular issues. Lastly, those who lack sleep prefer to
choose foods that are higher in fat, sugar, and calories, which may result in unintended
weight gain.
3. Regular exercise, at least three (3) times a week
- Doing any kind of exercise is beneficial for our physical and mental health, also in our
nutrition. It’s particularly effective at reducing belly fat, the harmful type of fat that builds
up around your organs. Reduced belly fat may lead to major improvements in your
metabolic health. It is recommended to do exercise 3 times a week which also depends
on every person.
4. Maintain a balanced diet (carbohydrates, protein, and fats)
- Having a balanced diet is needed in order to have a healthy body and nutrition.
Balancing the intake of nutrients like carbohydrates, protein, fats, and others will lead to
having a healthy diet. Also, eating a wide variety of foods in the right proportions, and
consuming the right amount of food and drink to achieve and maintain a healthy body
weight is one way to maintain a balanced diet. People with special dietary needs or a
medical condition should ask their doctor or a registered dietitian for advice.
5. Maintain a healthy body and weight
- Achieving and maintaining a healthy body and weight includes healthy eating, physical
activity, optimal sleep, and stress reduction. Maintaining a healthy body and weight is
essential for having a prolonged life expectancy. Having a healthy body and weight helps
a person to have self-confidence about his/her physical appearance. Also, your body
more efficiently circulates blood and your fluid levels are more easily managed when you
have a healthy body and weight. Lastly, it helps to lower the risk of getting various
diseases like diabetes and cardiovascular diseases.
6. Avoid junk foods
- Junk food is a term used to describe foods and beverages that are rich in calories,
saturated fat, added sugar, and/or salt but lacking in nutrients (such as vitamins,
minerals, and fiber). Regular consumption of junk food might increase the risk of obesity
and chronic diseases such type 2 diabetes, cardiovascular disease, non-alcoholic fatty
liver disease, and several malignancies. Meaning that it higher the risk of getting
diseases, especially those chronic diseases. That is why it needs to be avoided.
7. Always eat fruits and vegetables
- Fruits and vegetables contain different nutrients in it. Both are rich in prebiotic fiber,
vitamins, minerals, and antioxidants which are needed for making the body healthy and
for normal functions of different organs in the body. Studies show that people who eat
more vegetables and fruits tend to live longer and have a lower risk for heart disease,
obesity, and other illnesses. Also, eating fruits and vegetables can help in maintaining a
healthy weight and balanced diet.
8. Take everything in moderation
- There are some things that we tend to lose focus on our consumption or how long we
are doing that certain activity. Taking everything too much or too little will result in bad
consequences for us. That is why taking everything in moderation is important,
especially in maintaining or obtaining a healthy body and good nutrition. Do not eat too
much food, especially junk foods, that will be bad for the body. Also, do not eat too little
food like fruits and vegetables which is vital for our health. Limit everything up and have
a recommended intake of foods, drinks, and doing activities in our daily life.
9. Replace Saturated Fats
- Saturated Fat is a dietary fat which is one of the unhealthy fats, along with trans fat.
Saturated fat is typically found in fatty meats like beef ribs and sausage, whole milk,
full-fat dairy products, butter, and cream cheese. Your heart can be protected by
substituting healthier unsaturated fats for saturated fat. To provide us energy, support the
growth of healthy cells, and aid in the absorption of some vitamins and minerals, we
require some dietary fat. Yet, saturated fat is not as healthy for us as unsaturated fat.
One example of achieving this is to replace full-fat milk and cheese with low-fat or
fat-free versions of it.

Nutritional Guideline for Filipinos - Juls

According to the Department of Science and Technology Food and Nutrition Institute, Nutritional
Guidelines for Filipinos (NGF) is a set of dietary guidelines based on the eating pattern, lifestyle,
and health status of Filipinos. These guidelines contain all the nutrition messages to healthy
living for all age groups from infants to adults, pregnant and lactating women, and the elderly.
The first NGF was released during 1990 and was composed of five messages called “Dietary
Guidelines for Filipinos”. However this was revised in 2000 wherein now it is composed of ten
messages and it was called as the Nutritional Guidelines For Filipinos. Yet again in 2012 the
Food and Nutrition Research Institute of the Department of Science and Technology revised and
developed a new set of NGF with the 2000 edition as the guideline.
The new message of the 2012 NGF are the following
1. Eat a variety of foods everyday to get the nutrients needed by the body.
2. Breastfeed infants exclusively from birth up to six months and then give appropriate
complementary foods while continuing breastfeeding for two years and beyond for
optimum growth and development.
3. Eat more vegetables and fruits to get the essential vitamins, minerals, and fiber for
regulation of body processes.
4. Consume fish, lean meat, poultry, egg, dried beans or nuts daily for growth and repair of
body tissues.
5. Consume milk, milk products, and other calcium-rich food such as small fish and
shellfish, everyday for healthy bones and teeth.
6. Consume safe foods and water to prevent diarrhea and other food-and water-borne
diseases.
7. Use iodized salt to prevent Iodine Deficiency Disorders.
8. Limit intake of salty, fried, fatty, and sugar-rich foods to prevent cardiovascular diseases.
9. Attain normal body weight through proper diet and moderate physical activity to maintain
good health and help prevent obesity.
10. Be physically active, make healthy food choices, manage stress, avoid alcoholic
beverage, and do not smoke to help prevent lifestyle-related non-communicable
disease.
These revisions were made based on the results of the 2008 National Nutrition Survey
conducted by the FNRI-DOST. Based on the survey results the Filipino household diet fell below
the recommended levels except for niacin, which is above the recommended. Furthermore, all
nutrients and energy were below the 100 percent adequacy levels. This was the basis of NGF
messages no. 1, 3, and 4.There is no single food that contains all the nutrients that our body
needs so eating a variety of food ensures that daily nutritional needs are met. There was also a
decrease in consumption of fruits from 77 grams in 2005 to 54 grams in 2008 and also a
decrease in milk consumption from 44 grams to 42 grams. These results were the basis of
message no. 3 and 5, respectively. Additionally, vegetables and fruits are the main sources of
vitamins, minerals, and fiber, while milk is a good source of calcium.
Low urinary iodine excretion is still a prevalent problem among pregnant and lactating mothers,
indicating low iodine intake. Iodine is important during pregnancy because it is needed for the
brain development of the infant while lactating mothers must have adequate supply of iodine in
their breast milk. This is the message of NGF no. 7.
The total cholesterol level among Filipino adults increased from 8.5 (mg/dL) in 2003 to 10.2
(mg/dL) in 2008. High cholesterol levels may be attributed to the high consumption of sodium
rich foods by Filipinos. Wherein salt and soy sauce were among the top 10 widely used
miscellaneous food items used by Filipinos. In addition, heart diseases ranked first among the
causes of death based on the 2005 Department of Health survey. This is the reason behind no.
8 of NGF.
Excessive intake of salt and soy sauce can result in high blood pressure especially to
salt-sensitive individuals. Persistent high blood pressure can result in cardiovascular diseases.
There is also a decreasing trend of physical inactivity among Filipinos and also a large
percentage of Filipino smokers at 31.0% and drinkers at 26.9%. These situations were the basis
of messages no. 9 and 10 of the NGF. People are always encouraged to exercise at least thirty
minutes a day, three to five times a week. Additionally according to the CDC the recommended
minutes for moderate activity is 150 minutes with 2 or more days of strength training (or
anaerobic exercise). This breaks down to about 30 minutes of moderate aerobic activity, or 15
minutes of vigorous aerobic activity, 5 days per week, along with 2 days of strength training.
Apart from that, limiting alcohol drinking to one drink per day for women and two drinks for men
is also advised. One alcoholic drink is equivalent to one and half ounce distilled beverages such
as gin or 12 ounces or a bottle of beer or four ounces wine or half glass wine or an ounce of 100
proof whiskey.

Pinggang Pinoy - Grant

Eating foods is such a pleasure, but to eat something that can also benefit you is something you
need to look for, so now, let’s move on to some of the most popular and nutritious food that can
be found in the Philippines.
First in the list is GINISANG TOGUE, it is mainly composed of mung bean sprout, tofu, carrots,
shrimp, tomatoes, onions, garlic, red bell peppers, oyster sauce, and pepper, it is rich in
Calcium, Potassium, Vitamins A, C, and Iron. nothing taste better without any guilt. It can also
help improve your metabolism, relieve anxiety and stress

Moving on to the next dish, if you like fried foods with eggs, this might probably the best dish for
you, this famous dish is a favorite of many, also called as TORTANG TALONG, this dish is
composed of talong or known as eggplant, and eggs, as simple as that, and top it off with some
salt and some home made sauce. Egg plants are rich in many nutrients, high in antioxidants,
can reduce the risk of heart diseases, can promote blood sugar control, and some research say
that eggplants have the possibility of fighting cancer. Fun fact! Eggplant is a fruit, not a
vegetable

Now moving on to the last but not the least, and the most nutritious dish, a dish that originated
from the region of Ilocos, called DINENGDENG, a dish filled with different types of vegetables,
popularly, a dinengdeng contains malunggay, ang pambansang hinihingi ng kapit bahay,
squash, okra, string beans, ampalaya, ginger, tomato, and onions. This dish offers several
health advantages due to the large amount of veggies it contains. It lowers the risk of obesity,
overall mortality, diabetes, heart disease, promotes a healthy complexion and hair, more energy,
and lower weight because to its fiber, potassium, vitamin C, vitamin B6, and phytonutrient
content.

https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
https://www.medicalnewstoday.com/articles/324093#summary
https://www.nhsinform.scot/healthy-living/food-and-nutrition/eating-well/health-benefits-of-eating
-well#:~:text=A%20well-balanced%20diet%20provides,illness%2C%20such%20as%20some%2
0cancers
https://www.narayanahealth.org/blog/importance-of-balanced-diet-for-a-healthy-lifestyle/

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