BASIC TOOLS IN

NUTRITION
FOOD GUIDANCE PYRAMID

The USDA has released the My Pyramid Food Guidance System. Along with the
new My Pyramid symbol, the system provides many options to help Americans
make healthy food choices and to be active every day.
General messages:
 physical
 activity
 variety
 proportionality
 moderation
 gradual
 improvement
 personalization
 Basis for federal nutrition policy and provides food-based guidance to help
implement the recommendations of the Dietary Guidance.
 they translates Dietary Guidance into a total diet that meets nutrient needs from
food sources and aims to moderate or limit dietary components often consumed in
excess.
❖ Increase intake of vitamins, minerals, dietary fiber, and other essential nutrients,
especially of those that are often low in typical diets.
❖ Lowered intake of saturated fats, trans fat, and cholesterol, and increased intake of
fruits, vegetables, and whole grains to decrease risk for some chronic diseases
❖ Calorie intake balanced with energy needs to prevent weight gain and/or promote
a healthy weight
Four overarching themes:
 Variety – Eat foods from all food groups and subgroups.
 Proportionality – Eat more of some foods (fruits, vegetables, whole
grains, fat-free or low-fat milk products), and less of others (foods high in
saturated or trans fat, added sugars, cholesterol salt, and alcohol)
 Moderation – Choose forms of foods that limit intake of saturated or
trans fat, added sugars, cholesterol, salt, and alcohol
 Activity – Be physically active everyday
 FOOD GROUPS:
Calories and Physical Activity
 One must balance calorie intake from foods and beverages with calories
expended and engage in regular physical activity and reduce sedentary
activity.
Grains
 The grains group includes all foods made from wheat, rice, oats, cornmeal,
barley, such as bread, pasta, oatmeal, breakfast cereals, tortillas, and grits
 1 Slice of bread, 1 c of ready to eat cereal, or ½ c of cooked rice, pasta, or
cooked cereal can be considered as 1 ounce
 Equivalent from the grains group. At least half of all grains consumed should
be whole grains
 Consume 3 or more ounce-equivalents of whole grain products per day
Vegetables
 The vegetable group includes all fresh, frozen, canned, and dried
vegetables and vegetable juices
 1c raw or cooked vegetables or vegetable juice, or 2c of raw leafy
greens can be considered as1c from the vegetable group
Fruits
 The fruit group includes all fresh, frozen, canned, and dried fruits and
fruit juices
 1c of fruit or 100% fruit juice, or ½ c of dried fruits can be considered
as 1c from the fruit group
 Eat recommended amounts of fruit, and choose a variety of fruits
each day
Milk, Yogurt, and Cheese
 The milk group includes all fluid milk products and foods made from
milk that retain their calcium content, such as yogurt and cheese
 1c of milk or yogurt, 1- ½ ounces of natural cheese, or 2 ounces of
processed cheese can be considered as 1c from the milk group
 Consume 3c of fat free or low fat(1%) milk, or an equivalent amount
of yogurt or cheese per day
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
 For the meat and beans group in general, 1 ounce of lean meat,
poultry, or fish; 1 egg; 1 tbsp peanut butter; ¼ c cooked dry beans; or
½ ounce of nuts or seeds can be considered as 1 ounce-equivalent
from the meat and beans group
 Choose a variety of different types of foods from this group each
week. Include fish, dry beans, peas, nuts, and seeds, as well as meats,
poultry, and eggs. Consider dry beans and peas as an alternative to
meat or poultry as well as a vegetable choice.
Fats and Oils
 Oils include fats from many different plants and from fish that are liquid
at room temperature, such as canola, corn, olive, soybean, and
sunflower oil. Some foods are naturally high in oils, such as nuts, olives,
some fish, and avocados
 Choose most fats from sources of monounsaturated and
polyunsaturated fatty acids, such as fish, nuts, seeds, and vegetable
oils
Sugars and Sweets
 Choose and prepare foods and beverages with little added sugars
or caloric sweeteners
Salt
 Choose and prepare foods with little salt. Keep sodium intake less
than 2300mg per day
 At the same time, consume potassium rich foods
Alcohol
 If one chooses to drink alcohol, consume it in moderation
NUTRITIONAL GUIDELINES FOR FILIPINOS (NGF)
 The Nutritional Guidelines for Filipinos (NGF) is a set of dietary
guidelines based on the eating pattern, lifestyle and health status of
Filipinos
 The NGF contains 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 released in 1990 was composed of five messages called
Dietary Guidelines for Filipinos
 In 2000, a revised nutritional guideline composed of ten messages
was release and it was called the Nutritional Guidelines for Filipinos
 In 2012, the Technical Working Group (TWG) for the revision of the
NGF, led by the Food and Nutrition Research Institute of the
Department of Science and Technology (FNRI-DOST) developed a
new set of the NGF, based on the 2000 edition
 The 2012 NGF now includes the basis and justification for each of the
ten nutritional and health messages

Filipino Food Guide

The Philippines are uses the daily nutritional guide pyramid and has
developed pyramids for different population groups. The pyramid is
divided into levels of recommended consumption
The healthy food plate for Filipino adults (Pinggang Pinoy) completes the
messages of the pyramid by showing adequate distribution of nutritious
foods in a meal
 Eat a variety of foods every day to get the nutrients needed by the
body
 Breastfeed infants exclusively from birth up to six months and then
give appropriate complimentary foods while continuing breastfeeding
for two years and beyond for optimum growth and development
 Eat more vegetables and fruits to get the essential vitamins, minerals,
and fiber for regulation of body processes
 Consume fish, lean meat, poultry, egg, dried beans or nuts, daily for
growth and repair of body tissues
 Consume milk, milk products, and other calcium-rich food such as
small fish and shellfish, every day for healthy bones and teeth
 Consume safe foods and water to prevent diarrhea and other food-
and-water-borne diseases
 Use iodize salt to prevent Iodine Deficiency Disorders
 Limit intake of salty, fried, fatty, and sugar-rich foods to prevent
cardiovascular diseases
 Attain normal body weight through proper diet and moderate
physical activity to maintain good health and help prevent obesity
 Be physically active, make healthy food choices, mange stress, avoid
alcoholic beverages, and do not smoke to help prevent lifestyle-
related non-communicable diseases
 People are always encouraged to exercise at least 30minutes a day,
three to five times a week
 Limit 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
 FOOD EXCHANGE LISTS
The Food Exchange Lists are the basis of a meal planning system
designed by the American Diabetic Association and the American
Diabetes Association.
They are based upon principles of good nutrition for everyone.
There are 11 lists, of which the last one is alcohol. For some lists, each
contributes and approximate level of nutrients for each food: calories,
carbohydrates, proteins, and fats.
Every time you replace one food item with another item in the same or
different list, you know approximately the change in levels of nutrients
you will be consuming.
Health practitioners use the exchange system because it is an easy tool
to work with and teaches food selection in a practical way. It also
meets the guidelines for limiting saturated fat and cholesterol intake.
Common Measurements:
3tsp = 1 tbsp. 4oz = ½ c
4 tbsp. = ¼ c 8oz = 1 c
5- ½ tbsp. = ½ c 1c = ½ pint
One starch exchange equals 15g of carbohydrate, 3g of protein, 0-1 g of
fat, and 80 calories

Starch Lists
 One starch exchange equals 15g of carbohydrate, 3g of protein, 0-1g
of fat, and 80 calories
 Serving sixe for one exchange for some examples in this list is:
o 1. ½ c of cooked cereal, grain, or starchy vegetable
o 2. ½ c of cooked rice or pasta
o 3. 1 oz of a bread product, such as 1 slice of bread
o 4. ¾ to 1 oz of most snack foods (some snack foods may also have
added fat)
 Bread Cereal and Grains
o One starch exchange equals 15 g of carbohydrate, 3 g of proteins, 0-
1 g of fats and 80 calories
o Bread, reduced-calorie 2 slices
o Pancake, 4 in. across, ¼ in. thick 1
o Bran cereals ½ c
 Crackers and Snacks
o Graham cracker, 2 1-in. square 3
 Starchy vegetables Beans, Peas, Lentils
o Potato, boiled ½ c or ½ medium (3oz)
Sweets, Desserts, and other carbohydrates list
 In general, one exchange equals 15 grams of carbohydrate, or 1
starch, or 1 fruit, or 1 milk
 Beverages, sodas, and energy/sports drinks; brownies, cake, cookies,
gelatin, pie and pudding Candy, spreads, sweets, sweeteners, syrups,
toppings
 Condiments and sauces Doughnuts, muffins, pastries, and sweet
breads
 Frozen bars, frozen desserts, frozen yogurt, and ice cream
 Granola bars, meal replacement bars/shakes, and trail mix
Fruit Lists
 In general one fruit exchange is:
o 1. 1 small fresh fruit (4oz)
o 2. ½ c of canned or fresh fruit or fruit juice
o 3. ¼ c of dried fruit
 One fruit exchange equals 15 g of carbohydrate and 60 calories
 Fruits
o Grapes, small 17 (3oz)
o Mango, small ½ fruit (5 ½ oz) or ½ c
o Watermelon 1 slice (13 ½ oz) or 1 ¼ c
 Fruit Juices
o Pineapple juice ½ c
Vegetables (non-starchy) Lists
 In general, one vegetable exchange is:
o ½ c of cooked vegetable or vegetable juice
 1 c of raw vegetables one vegetable exchange ( ½ c cooked or 1
craw) equals 5 g of carbohydrate, 2 g of protein, 0 g fat, and 25
calories
o Eggplant, fresh, cooked, 1 in. cubes ½ c
o Zucchini, raw, slices 1 c
Meat and meat substitute Lists
 Entrees Frozen entrees/meals Salads (deli-style) Soups
Free Food Lists
 A free food is any food or drink that contains less than 20 calories or
less than 5 g of carbohydrates per serving
 Low-carbohydrate foods
o Cucumber, with peel ½ c
 Modified-fat foods with carbohydrate
o Mayonnaise, reduced-fat 1tsp
 Condiments Free snacks Drinks/mixes
Alcohol Lists
 Beer, regular (4.9%) 1 can (12oz)
 Rum, 80 proof 1.5 fl oz
 Whine, white 5 fl oz
NURSING RESPONSIBILITIES:
1. Assume responsibility for one’s own health through changes in eating
habits and lifestyle patterns
2. Select, prepare, and consume an adequate diet
3. Promote good eating habits for all age group
4. Use appropriate guidelines when teaching clients regarding food
selection
5. Facilitate healthy lifestyles by encouraging clients to expand their
knowledge of nutrition
6. Use approved food guides when assessing, planning, and evaluating
a client’s intake
 FOOD LABELING
In general, food and nutrition labeling is now mandatory for many foods
excluding meat and poultry, with special considerations for seafood and
other fresh foods.
The food label is headed with the tittle, “Nutrition Facts”. It describes the
nutrients, among other data, including the following:
 Total Calories
 Calories from Fat
 Calories from Saturated Fat
 Total Fat Saturated Fat
 Polyunsaturated Fat
 Monounsaturated Fat
 Cholesterol
 Sodium
 Potassium
 Total Carbohydrate Dietary Fiber
 Soluble Fiber Insoluble Fiber
 Sugars Sugar Alcohol (for example, the sugar substitutes xylitol,
mannitol, and sorbitol)
 Other Carbohydrate (the difference between total carbohydrate and
the sum of dietary fiber, sugars, and sugar alcohol if declared)
 Protein Vitamin A Vitamin C Calcium Iron Other Essential Vitamins and
Minerals
The Contents of Food Labeling:
Step 1: Check the serving size
The size of the serving on the food package influences the number of
calories and all the nutrient amounts listed on the top part of the label.
Pay attention to the serving size, especially how many servings there are
in the food package.

Step 2: Check Calories

Calories provide a measure of how much energy you get from a serving
of this food. The calorie section of the label can help you manage your
weight (i.e., gain, lose, or maintain). Remember: the number of servings
you consume determines the number of calories you actually eat (your
portion amount)
Step 3: Limit these Nutrients:
Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may
increase your risk of certain chronic diseases, such as heart disease, some
cancers, or high blood pressure
General Guide to Calories:
40 calories is low
100 calories is moderate
400 calories is high

Step 4: Get enough of these Nutrients:

Get enough dietary fiber, vitamin A, vitamin C, and Iron. Eating enough
of these nutrients can improve your health and help reduce the risk of
some diseases and conditions.
Step 5: Footnote:
Look at the amounts or the Daily Values (DV) for each nutrient listed.
These are based on public health experts advice. DV’s are
recommended levels of intakes. DV’s in the footnote are based on a
2000 or 2500 calorie diet. Note how the DVs for some nutrients change,
while others (for cholesterol and sodium) remain the same for both
calorie amounts

Step 6: The percent daily value (%DV)

The % Daily Value (%DV) are based on the Daily Value recommendations
for key nutrient but only for a 2000 calorie daily diet – not 2500 calories.
The %DV helps you determine if a serving of food is high or low in a
nutrient.
 Examples of DV’s vs. %DVs.
Based on a 2000 Calorie Diet
Nutrient DV %DV Goal
Total Fat 65g =100%DV Less than
Sat Fat 20g =100%DV Less than
Cholesterol 300mg =100%DV Less than
Sodium 2400mg =100%DV Less than
Total
Carbohydrate 300g =100%DV At least
Dietary Fiber 25g =100%DV At least