Basic Tools in Nutrition (Laboratory) Food Guide Pyramid

Food Guides
- qualitative tools in assessing adequate daily
diets.

3 Main Groups:
• BODY BUILDING supply good quality
CHON, some Vitamins and Minerals.
• ENERGY FOODS composed mostly of
rice, other cereals, starches, sugars
and fats.
• REGULATING FOODS composed of
fruits and vegetables, provides
vitamin and minerals like ascorbic
acid and Pro-vitamin A
Serving Size Card
Food Guide
GO GROW GLOW WATER
AND
BEVERAGE
S
Energy Body building Body Drink at
giving regulating least 8
glasses of
water
every day.
Choose - Fish, Malunggay, Lessen the
whole shellfis kalabasa, intake of
grains – h, Lean sitaw, sugar rich
e.g., meat, ampalaya, drinks.
Brown Poultry and others
rice, eggs,
corn, and Include fresh
wheat dried fruits like
bread, beans banana, • Grains
Oatmeal. or nuts mango, ➢ Servings Daily: 3-10 ounces
- Consu dalanghita, ➢ Major Nutrient: Carbohydrates, Fiber
Go for me papaya and Serving: 1 oz = 1 slice bread – 1 cup dry
root milk, others. cereal = ½ cup pasta or rice
crops milk ➢ Tips: eat at least 3 oz of whole grains
like gabi, produc each day.
camote, ts and
kamoten other • Vegetables
g kahoy, Calciu ➢ Servings Daily: 1-4 cups
ube m rich ➢ Major Nutrient: Vitamins, Fiber
food ➢ Serving: Eat a variety of colors
like ➢ Tips: Eat more dark green and orange
dilis vegetables
and
small
• Fruits
shrimp ➢ Servings Daily 1-2 ½ cups
. ➢ Major Nutrient: Vitamins, Fiber
➢ Serving: 1 medium/small piece of fruit
Food Pyramid = 1 cup
➢ Tips: eat a variety of fruit, go easy on
juices
• Milk
➢ Servings Daily 2-3 cups
➢ Major Nutrient: Minerals, Protein
➢ Serving 1 ½ oz cheese – 1 cup
milk/yogurt
➢ Tips: go low-fat or fat free, if you can’t
consume milk, choose other calcium
sources
• Meat and Beans
➢ Servings Daily: 2-7 ounces
➢ Major Nutrient: Protein

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 ➢ Serving: 1 oz meat = 1 egg = 2 T peanut
butter = ¼ cup cooked beans = ½ oz
nuts or seeds
➢ Tips: choose low fat or lean meats,
bake, broil or grill. Vary protein.

• Oils
➢ Servings Daily: 3-11 teaspoons
➢ Major Nutrient: Fat
➢ Serving: Watch for it in foods such as
nuts, olives, mayonnaise, salad
dressing
➢ Tips: Use canola, olive, peanut,
soybean, corn safflower or sunflower
oil.
• Fats and Oils
➢ Fats are solid at room temperature
and oils are liquid.
➢ Consume less than 10% of calories
from saturated fatty acids and less
than 300 mg of cholesterol. Keep trans Pinggang Pinoy
fatty acid consumption as low as
possible.
➢ Choose meat and dairy products that
are low in fat.
• Sugar
➢ Keep sugar within the discretionary
calorie allowance.
➢ Choose water or fat free milk to drink.
➢ Limit sweet snacks and desserts.
➢ Select unsweetened cereals.

My Plate 10 Kumainments

Nutritional Guidelines for Filipinos

1. Eat variety of foods everyday
2. Promote breast feeding and proper weaning
3. Achieve & maintain desirable body weight
4. Eat clean and safe food
5. Practice Healthy lifestyle
6. Eat foods in edible/cooking oil daily.
7. Consume milk, milk products or other calcium
rich foods such as small fish and dark green
leafy vegetables every day.
8. Use iodized salt but avoid excessive intake of
salty foods.
9. Eat clean and safe foods.

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 10. For a healthy lifestyle and good nutrition, exercise
regularly, do not smoke, and avoid drinking
alcoholic beverages.

NUTRITIONAL GUIDELINES [DIETARY

GUIDELINES]
• Recommendations about proper diet and
wholesome practices to promote good health
to themselves and their family.

FOOD COMPOSITION TABLE [FCT]

• Chemical composition and nutrient
distribution of food. [useful for pt. w/ nutrient
restrictions or modifications and interpreting
dietary Hx]

NUTRIENT DENSITY
• A measure of nutrients of food in proportion
to its caloric contest.
• Food contains more nutrients other than
calories.

RECOMMENDED DIETARY ALLOWANCE [RDA]

• Levels of nutrient intakes considered adequate
to maintain health
• Allows individual variations of body storage,
state of health and nutrient utilization.
• Values of average minimum requirement to
prevent manifestation of deficiencies.

FOOD EXCHANGE LIST [FEL]

• A food item that can be exchange with another
provided the specified serving portion is
followed.
• A quick method for planning and evaluating a Review of Anatomy and Physiology of
meal or diet Digestive System

Nutritional Labelling
• Primary means of communication between
manufacturer and consumer.
• Intended to inform consumer of nutritional
properties;
• consist of 2 components:
▪ Nutrient Declaration – listing of
nutrient content of food.
▪ Nutrition Claim – representation
which states or implies that a food has
some particular nutritional
properties.
• Purposes:
• Peristalsis
▪ Consumers to make a wise choice
▪ Manufacturer to convey the nutrient
content.
▪ Manufacturer not to mislead or
deceive consumers.

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Digestive System
MOUTH Breaks down food to
smaller pieces Release
saliva to promote
chewing and swallowing
ESOPHAGUS Propels food down to the
stomach
STOMACH Food reservoir Mix food
w/gastric secretions
Begins CHON digestion
Absorbs H2O, alcohol,
and some drugs
LIVER Produces bile,
metabolize CHO,
CHON& fats Stores
nutrients & detox. Drugs
& waste
GALL BLADDER Concentrates, store &
release bile
PANCREAS Produce & secretes
insulin & glucagon
Produces & secretes
digestive enzymes
SMALL INTESTINES Secretes hormones to
stimulate secretion of
pancreatic juices.
Secretes digestive
enzymes Absorbs Fe,
Mg, Ca in duodenum.
Absorbs H2O sol. Vit, &
simple sugar in jejunum
Absorbs AA, peptides,
Fat sol. Vit, fats,
cholesterol, bile salts &
vit. B12 in ileum
LARGE INTESTINES Absorbs H2O, Na, K+,
Vit. K by colonic bacteria
Eliminates solid waste

How Digestion and Absorption work

These are 3 phases:
1. Cephalic
o [mouth, pharynx & esophagus]
o Mechanical digestion
o Peristalsis activated

2. Gastric
o Stomach
o Chemical digestion
o Highly acidic [pH 0.9-1.5]

3. Intestinal
o Small Intestines
▪ Break down phase facilitates
absorption to the blood steam
together w/ H2O &
electrolytes
o Large Intestines
▪ Absorption of body H2O &
elimination of digestive waste
▪ Has bacteria that synthesize
vit. K and also bacteria that
produces flatus.

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