CHARACTERISTICS OF

WELL- NOURISHED
PERSON WITH OPTIMUM
NUTRITION
BASIC PRINCIPLE
OF GOOD AND
PROPER NUTRITION
DIFFERENT KINDS
OF NUTRIENTS AND
THEIR
What is Nutrition?
 NUTRITION…

is the study of food in relation to health of an

individual, community or society and the
process through which food is used to sustain
life and growth.
 NUTRIENTS…

refers to what is not seen by naked

eye, Nutrient Obtained from food.
 TYPES OF
•NUTRIENTS…
Macro-Nutrients – essential for human survival and growth
• Carbohydrates
• Proteins
• Fats
• Water
• Micro-Nutrients – essential for growth and enhance the function and usability of macro-
nutrients.
• Vitamins
• Minerals

The difference between macro and micro nutrients is the amount you need each
day. Macro-nutrients must exceed one gram per day.
 FOOD.
.
•Is the substance fulfill our daily
requirement of nutrition.
•All nutrients needed by the body.
Why is proper nutrition important?
All living things need food and water to live.
All human beings need “good food” to live well.
Food = energy (measured in calories)
 Carbohydrates - 1 gram = 4 calories
 Protein - 1 gram = 4 calories
 Fats - 1 gram = 9 calories

Proper nutrition provides the body with the

nutrients necessary to build, maintain, and repair
tissues.
 A healthy diet is the
What is foundation of good health.

a
healthy
diet?
Characteristic of a The diet is able to satisfy one’s energy and
nutrient needs for proper body functions, growth
healthy diet: and development, daily activities and maintenance
of health while keeping well within one’s caloric
needs.
The food is of good quality and quantity of
consumption is enough for a person.
The diet emphasizes vegetables, fruits, whole
grains, root crops, fat-free or low fat milk, lean
meats, poultry, fish, egg, beans and nuts. It is also
low in saturated fats, trans fats, cholesterol,
sodium and added sugars
 • Developing good nutrition is practicing good eating habits. Here are sure
ways to develop good nutrition and a sound and healthy well-being:
Eat the right kind and the right amount of food.

DEVELOPIN Pack a home-prepared school lunch.

G GOOD Eat nutritious snacks.

NUTRITION Avoid eating spicy foods.
Have plenty of rest and
outdoor exercise.
Eat your meals on time
and in the company of
your family.
 Studies have shown that people who are well nourished
generally eat balanced meals.
A balanced meal contains all the food nutrients needed by
the body in the right amount.
The simplest and easiest way to check the nutritional
THE adequacy of a meal is by using the Recommended Daily
BALANCED Allowance (RDA) guides provided by the Food and
MEAL Nutrition Research Institute (FNRI).
 fats, oils, sugar, salt
Eat a little
fish, poultry, dry beans,
THE nuts, egg,
FILIPINO Eat some lean meats, low fat
dairy
vegetables, green
PYRAMID salads, fruits or
juices
FOOD Eat more
GUIDE FOR rice, root crops, corn,
noodles, bread, cereals
TODAY'S Eat most
water, clear broth
LIFE STYLE
Drink a lot
 HEALTHY PYRAMID FOOD GROUP CHOICES
FOOD GROUP CHOOSE MORE CHOOSE LESS HIGH FAT FOODS
TO MINIMIZE
Rice, Rootcrops, Corn, Broiled / Steamed Rice Fried rice French fries
Noodles, Breads, Plain lugaw Chicken arroz Baked potato cream
Cereals Sliced bread, pandesal caldo toppings
Nilaga/inihaw na mais Ensaymada Rice and pasta with
Nilagang patatas Cinnamon rolls cheese, Butter and
Nilagang camote Buttered corn Cream Sauces
Suman sa ibos Pancit (canton) (Macaroni and Cheese,
Puto Cuchinta, Carbonara)
Oatmeal biko, Goto
Soupy sapin-sapin, kalamay, Egg Noodles
noodles and other very sweet
Pancit kakanin
(Bihon,
sotangh
on)
Spaghetti or macaroni with
tomato sauce

Vegetables and Boiled, steamed, and broiled Vegetable salad Vegetable tempura
Green Salads Vegetables (Inihaw or nilagang with less creamy or fried vegetables
talong, nilagang okra, dressing (thousand Chef’s salad
nilagang talbos ng kamote, island)
pinakbet)
Vegetable salad with
Vinaigrette
 HEALTHY PYRAMID FOOD GROUP CHOICES
FOOD GROUP CHOOSE MORE CHOOSE LESS HIGH FAT FOODS
TO MINIMIZE
Fruits and Juices Any fresh fruit in season Canned fruits in Fruits prepared with
(banana, mangoes, pineapples, light syrup creamy dressings (fruit
oranges, suha) Dried fruits salad with cream)
(raisins, prunes,
mangoes)

Fish, Poultry, Dry Lean cuts of beef and pork Hotdogs, lean Breaded fried
Beans, Nuts, Eggs, Lean (sirloin, tenderloin, pigue,lomo) ham, salami, chicken
Meats, Low Fat Dairy Chicken skin removed, litsong Vienna sausages Internal organs and
manok, tinolang manok Daing, tuyo, dishes like dinuguan,
Fish and shellfish (boiled, tinapa bopis, papaitan
broiled, or grilled, sinigang na Whole milk Bacon, chorizo
isda, halabos na hipon at Cheddar cheese Ice cream,
alimasag, adobong pusit) Fried egg/ boiled sundaes
Nonfat milk/skimmed egg
milk Mongo, kadyos, Deep fried
beans Nilaga/Sinangag na peanuts and other
mani nuts

Fats, Oils, Sugar, Salt Mustard, catsup Soy sauce, patis, Regular mayonnaise,
Diet spreads, diet margarine, bagoong, and other butter
diet mayonnaise condiments Bacon fat
Syrups and Kakang gata
honey
 Eat a variety of foods
Recommen
dations to
have
healthy diet
 Eat plenty of vegetables and
fruits
Recommen
dations to
have
healthy diet
 Eat moderate amounts of fats
and oils
Recommen
dations to
have
healthy diet
 Effective Nutritional Plan
• Breakfast is the most important meal of the day.
• Attempt to eat 4-6 meals per day.
• Minimum of 8 glasses of water per day.
• Attempt to consume carbohydrates, proteins, and fats in every meal.
• Vegetables are the best source of vitamins and minerals.
• Read labels and understand serving sizes.
• Supplements should be used as supplements.
• Make a lifestyle change – diets often fail.
The Pinggang Pinoy
 Age GO Rice and alternatives

The Pinggang Pinoy Any of the following:

½ cup cooked rice
3-5 2 pcs small pandesal
2 slices small loaf bread
½ cup cooked noodles (ex. Pansit)
½ med piece of root crops (ex. Camote)
Any of the following:
3/4 cup cooked rice
3 pcs small pandesal
6-9 3 slices small loaf bread
3/4 cup cooked noodles (ex. Pansit)
3/4 med piece of root crops (ex. Camote)

Any of the following:

1 cup cooked rice
10-12 4 pcs small pandesal
4 slices small loaf bread
1 cup cooked noodles (ex. Pansit)
1 med piece of root crops (ex. Camote)
 Age GROW Fish and alternatives

The Pinggang Pinoy Any of the following:

½ piece (small size ) medium variety of fish (ex. Galunggong)
3-5 ½ slice of large variety of fish (ex. Bangus)
½ serving of lean meat, 15 g (ex. Chicken, pork, beef)
½ piece of tokwa
½ piece of small chicken egg

Any of the following:

½ piece (small size ) medium variety of fish (ex. Galunggong)
½ slice of large variety of fish (ex. Bangus)
6-9 ½ serving of lean meat, 15 g (ex. Chicken, pork, beef)
½ piece of tokwa
½ piece of small chicken egg

Any of the following:

1 piece (small size ) medium variety of fish (ex. Galunggong)
10-12 1 slice of large variety of fish (ex. Bangus)
1 serving of lean meat, 15 g (ex. Chicken, pork, beef)
1 piece of tokwa, 6x6x2 cm
1 piece of small chicken egg
 Age GLOW
The Pinggang Pinoy
Vegetables
½ cup of cooked vegetables
3-5 (ex. Malunggay, saluyot, gabi
leaves, talinum,
ampalaya, kalabasa, carrots, sitaw)

¾ cup of cooked vegetables

6-9 (ex. Malunggay, saluyot, gabi leaves, talinum,
ampalaya, kalabasa, carrots, sitaw)

¾-1 cup of cooked vegetables

10-12 (ex. Malunggay, saluyot, gabi leaves, talinum,
ampalaya, kalabasa, carrots, sitaw)
 Age GLOW Fruits
The Pinggang Pinoy

Any of the following:

3-5 ½ - 1 medium size fruit (ex. Saging, dalanghita,
mangga)
½ - 1 slice of big fruit (ex. Papaya, pinya, pakwan)

Any of the following:

1 medium size fruit (ex. Saging, dalanghita, mangga)
6-9 1 slice of big fruit (ex. Papaya, pinya, pakwan)

Any of the following:

10-12 1 medium size fruit (ex. Saging, dalanghita, mangga)
1 slice of big fruit (ex. Papaya, pinya, pakwan)
The Pinggang Pinoy Age WATE MILK
R
5 or more glasses
3-5 throughout the day 1 glass a day

6 or more glasses
throughout the day 1 glass a day
6-9

8 or more glasses
10-12 throughout the day 1 glass a day
CHARACTERISTICS OF
WELL- NOURISHED
PERSON WITH OPTIMUM
NUTRITION

BASIC PRINCIPLE OF
GOOD AND PROPER
NUTRITION

DIFFERENT KINDS
Proper nutrition is required for good health.
Optimum nutrition results to good health that
IMPORTANCE
makes OFGood health makes you
a person productive.
NUTRITION
lively, gets you interested in many things that you
want to do, and makes you a pleasant person to be
with.
A well-shaped skeletal frame
How can
Normal you
weight for tell
one’sif a
age person
and height is
well-nourished
Good appetite and healthy?
A well-developed body
A pleasant disposition
How can you tell if a person is
well-nourished and healthy?
Clear eyes
Clean and smooth skin
A general appearance of vitality and well–being
Good body posture
Absence of any pain
Resistance to infection
 MALNUTRITION AND UNDERNUTRITION

Malnutrition is the relative lack or absolute deficiency, or

excess of one or more essential nutrients. This results when
the body does not get the proper kind and the right amount
of nutrients that it needs for growth and survival. It also
results when the body takes much more nutrients than it
needs.
 2 TYPES of
MALNUTRITION
1. Acute Malnutrition
- describes the present state of nutrition as indicated by
your weight in proportion to your height.

2. Chronic Malnutrition
- describes the state of nutrition as shown by your
height in relation to your age.
 SYMPTOMS OF MALNUTRITION
 Underweight or overweight for one’s age
 Poor appetite
 Weak and tired
 Cannot sleep well
 Pale
 Sores appear at the corners of one’s mouth
 Cannot see well in dim light
 PROTEIN ENERGY MALNUTRITION (PEM)

The most common and widespread form of

malnutrition. Infants and young children are the
ones seriously affected by this form of malnutrition.
The most severe forms of PEM are kwashiorkor and
marasmus.
Kwashiorkor is caused by
severe lack of protein and
may occur even if the
children are getting enough
calories from energy foods.
Children affected have low
resistance against infection.
Marasmus is caused by lack
of calories or inadequate
amount of protein. Children
with marasmus are reduced
to skin and bones. They look
like old people with withered
and wrinkled faces.
• Undernutrition is a form of malnutrition.
It
results from inadequate intake of essential
nutrients over an extended period of time.
On the other hand, any amount of food
added beyond what is required based on
one’s age group and when taken regularly
over time, will lead to overnutrition.
BASIC PRINCIPLE
OF GOOD AND
PROPER
NUTRITION
CHARACTERISTICS OF
WELL- NOURISHED
PERSON WITH OPTIMUM
NUTRITION

DIFFERENT KINDS
OF NUTRIENTS AND
 A nutrient is an essential
substance natural food
in sources. It provides
heat and energy, builds body
and
repairs body tissues, and
regulates life processes.
There are three general classifications
of nutrients: macronutrients,
micronutrients, and water.

Water is a basic component of all foods

and is essential to life.

Fiber helps regulate the body

functions, particularly the
gastrointestinal tract.
Nutrients can also be classified as organic,
like carbohydrates, proteins, fats, and
vitamins or inorganic, like minerals and
water.

Nutrients have very important

physiological roles in the body.

The function of each nutrient is

equally essential as that of the other.
 Nutrients Functions Sources Symptoms of
Deficiency

Carbohydrates Most important source of Rice Weak body which may

energy which is needed by Cereals end up in fainting
or
the body for work and play Bread collapsing, underweight,
Root crops skin irritation, and
(camote,gabi,etc.) laziness
Sugar
Proteins Used by the body to build Cheese Retarded growth, low
and renew body tissues. It Eggs resistance to diseases,
can also be used to provide Meat loss of weight, and edema
energy if there is Fish or swelling
insufficient carbohydrates Poultry
and fats intake in the diet Whole grain products
Soybeans
Gelatin
Dried beans & peas
Fats Concentrated source of Margarine Laziness and weak body
energy for the body. They Butter
supply heat and energy for Cream
daily activities. Fats from meat, nuts
and avocado
Lard
Vegetable oil
Mayonnaise
 Nutrients Functions Sources Symptoms of
Deficiency
(Vitamins)
Vitamin A Helps prevent xerophthalmia, a Green, leafy vegetables Dry, rough skin , dry scalp,
severe infection of the eyes Squash brittle nails, retarded
associated with night blindness. It is Melon growth, inability to see in
also essential to maintain clear and Carrots dim light, sensitivity of
healthy skin and hair. the eyes to bright light.
Papaya
Chesa
Vitamin B1 or Helps prevent heart disease, keeps Under milled or Worsens existing diabetic
Thiamin the nerves healthy, and promotes whole grain cereal conditions and results in
good appetite and normal digestion. Dried beans eye problems especially
Lean pork among diabetics
Lean beef
Fish and shellfish
Egg
Animal
intestines

Vitamin B2 or Helps keep the eyes and skin Dried mushrooms Sores in the mouth and in
Riboflavin healthy, regulates the nervous Malunggay the folds of the nose, sore
system’s normal function, and Powdered milk or swollen lips, swollen
promotes growth. Internal organs and painful tongue, itchy
Lean meat eyes, and retarded
Shellfish growth.
Quail eggs
 Nutrients Functions Sources Symptoms of
(Vitamins) Deficiency
Vitamin C or Strengthens the body’s resistance Guava Pyorrhea or bleeding of the
Ascorbic Acid against infections and facilitates Citrus fruits gums, low resistance to
healing of wounds. Bell pepper colds and infections.
Green leafy vegetables
Tomatoes
Cauliflower
Parsley

Vitamin D or Regulates the utilization of calcium Sunlight Rickets or deformed

the Sunshine and phosphorous, and is essential Cod liver oil bones on legs, neck, and
Vitamin to maintain healthy teeth. Egg yolk knees.
Butter
Fortified margarine
Irradiated foods like
milk and cereals
Vitamin B3 or Effective in treating mental Peanuts Rough red skin that later
Niacin diseases and helps improve blood Whole enriched rice gets pigmented, sore
circulation. Whole wheat bread mouth, tongue and
Mushrooms throat, digestive and
Chicken nervous disturbances,
Fish and loss of appetite and
Lean meat weight.
Vitamin K or Hastens coagulation of the blood Liver Hemorrhagic disease for
the Anti- Dark, green leafy infants and bleeding in
Hemorrhagic vegetables adults.

Factor Wheat bran

Vegetable & soybean
oil
Wheat germ oil
Tomatoes,tubers,seeds
 Nutrients Functions Sources Symptoms of
Deficiency
(Minerals)
Calcium Builds and maintains strong bones Milk Muscular irritability, and
and teeth. Whole grain cereals osteoporosis
Dilis or softening of the bones
Meat bones especially among the
Cheese Fish aged.
Whole grain
products
Phosphorous Works with calcium to build bones Legumes like Poorly developed bones
and teeth, repair cells, and keeps peas, beans, and peanuts and teeth, slow growth,
muscles and nerves healthy. and rickets.
Iron Important in the production Milk Weakness and anemia
of Cheese
hemoglobin in red blood cells. Meat
Fish
Whole grain products
Legumes like
peas, beans, and peanuts
Iodine Responsible for proper functioning Liver Goiter or enlargement of
of the thyroid gland. Organ meats the thyroid gland
Eggyolk
Fish
Green

leafy
vegetables
Dried fruits
Peas,
 Why is proper nutrition important for PWDs?
 PWDs, like all other individuals, are also susceptible to the double burden of
malnutrition. Through proper nutrition they will be able to prevent themselves from
any form of malnutrition and gain a stronger immune system against infection and
diseases.

 Nutritional requirements of PWDs are also similar to normal individuals, they only
differ with the type of diet that should be associated with their special needs.

 Thus, preparing a balanced and individualized diet and learning simple recipes for
easy preparation can be of help to meet their nutritional requirements.

 Having an active physical lifestyle, together with a balanced diet, is also necessary to
meet the optimum health of the PWDs. 
 How can caregivers ensure proper nutrition of PWDs?

 Caregivers should know feeding techniques according to their special

conditions. They should also be familiar on giving proper assistance in
performing simple exercises or movement to ensure an active lifestyle.

 Guardians may also use the Pinggang Pinoy as food guide in preparing

meal for PWDs to attain proper nutrition, according to their daily needs.
This Pinggang Pinoy was created corresponding to the nutritional
requirements of Filipinos.

 Some of the basic care practices for PWDs include giving a bath, aiding
on other personal hygiene practices, and feeding.
 Malnutrition and disabilities

Pregnant women not given enough nourishment are at risk for delivering children
with health conditions or even deformities.

Pregnant women are considered as a vulnerable group as their nutritional needs

should also take into consideration the developing child in their wombs as well.

Lacking on nutrients during pregnancy can possibly cause deformities to the baby.
Pregnant women who suffered from folate deficiency, puts their infants at risk for
developing neural tube defects like spina bifida and anencephaly. On another note,
iodine deficient can lead to cretinism or physical and mental retardation.