TABLE OF CONTENTS Basic Tools in Nutrition Food and Nutrition Research Institute (FNRI) United State Department of Agriculture

(USDA) -----------------------1

BASIC TOOLS IN NUTRITION 1.) Food and Nutrition Research Institute (FNRI) - is the principal research institute of the government in food and nutrition, committed to pursue the goals and objectives of the National Science and Technology Plan (NSTP) and the Philippine Plan of Action for Nutrition (PPAN). It is one of the research and development institutes of the Department of Science and Technology (DOST), created under Executive Order No. 128 signed on January 30, 1987. The institute continues to provide relevant technologies and scientific information on food and nutrition. Some of its major accomplishments include the development and commercialization of nutritional food products; conducting of periodic nation-wide nutrition surveys; development of an analytical food quality and safety assurance system; strategies and programs to address the malnutrition problem; and tools, guidelines and standards to serve the needs of nutrition and nutrition-related workers. All these technologies are transfered to health and nutrition program implementors as well as households and communities with the aim of improving the quality of life of Filipinos. 2.) United States Department of Agriculture - is the United States (USDA) department responsible for

federal executive

developing and executing U.S. federal government policy on farming, agriculture, and food. It aims to meet the needs of farmers and ranchers, promote agricultural trade and production, work to assure food GROUP/Food Sources safety, protect natural resources, Major Nutrients foster rural communities and end hunger in the United States and abroad. Recommended Number of Servings

BREADS,

CEREALS,

& whole

OTHERRich in complex6-11 servings/day CHO, riboflavin, A serving niacin,- 1 slice of bread - 1 oz ready-to-eat cereal- c bun, bagel, or English muffin- 1 small roll biscuit or muffin- small or 2 large crackers grains,thiamine, and fiber

GRAIN PRODUCTS Good first choice:

enriched breads, rolls, tortillas, cereals,iron, protein, Mg,- c cereal, rice, pasta bagels, rice, pasta, air-popped corn Reasonable second choice: Pancakes, muffins, cornbread, crackers, cookies, biscuits, granola, taco shells, waffles, French toast Limit selections: croissant, fried rice, pastries, doughnuts, cakes, pies

VEGETABLES Good first choice: fresh fruits Reasonable second choice: candied sweet potatoes Limit selections: French fries and potato salad

Rich in vit A, C, folate, 3-5 servings/day K+, Mg, & fiber Lack in fat & cholesterol A serving - c cooked or raw vegetables- 1 c leafy raw vegetables - c cooked legumes - c veg. juice

FRUITS Good first choice: fresh fruits Reasonable second choice: sweetened juices Limit selections : dried fruit, coconut, olives

Rich in vit A, C, K+,& fiber Lack in Na+ fat, &

2-4 servings/day A serving - 1 med. Apple/orange - 1 med banana - grapefruit - c juice - c berries - c diced, cooked, or canned fruit

canned or frozen fruit (in syrup), cholesterol

MEAT, POULTRY, FISH and ALTERNATIVES poultry (light meat, no skin), legumes, egg whites Reasonable second choice: Poultry (dark meat, no skin), lean

Animal sources are rich in protein, vitamin B6, vitamin B12, zinc, niacin, and thiamin

2-3 servings/day A serving 2-3 ounces lean, cooked meat, poultry, or fish

Good first choice: fish, shellfish, phosphorous, iron,

meat (fat-trimmed beef, lamb or Legumes are rich in pork), beans, whole eggs, tofu,

1 oz of meat

protein, fiber, thiamine, - 1 egg

tempe Limit selections: Fried fish or poultry, hotdogs, luncheon meats, ground beef, sausage, bacon, peanut butter, or nuts

folate, vitamin E, Iron, - c cooked legumes potassium, zinc and fat and cholesterol - 4 ounces tofu butter magnesium and lack in - 2 tbsp nuts, seeds, or peanut

MILK, CHEESE, and YOGURT Calcium, riboflavin, Good first choice: non-fat milk products, fortified soya milk Lack in sodium, fat & Reasonable second choice: 2% cholesterol reduced-fat milk, and low fat products, chocolate milk, sherbet, ice milk Limit selections : Whole milk, custard, milk shakes FATS, SWEETS, and ALCOHOLIC BEVERAGES Limit selections: butter, margarine, oils, lard, salad dressing, mayonnaise, sour cream, cream cheese, gravy, potato chips, foods high in sugar, chocolates, alcohol beverages

A serving

protein, vitamin, B12, - 1 c milk or yogurt vit A 1 oz cheese

Non-fat and 1% low-fat milk and and fortified, vit D and - 2 oz processed cheese

3 servings/day: - teens and young adults, pregnant/lactating women, women past menopause) 4 servings: - pregnant women and lactating

teenagers Sugar, alcohol, fat, and Use sparingly food energy

10 nutritional guidelines for Filipino recommended daily allowance a. Eat a wide variety of foods everyday b. Breast-feed infants from birth to 4-6 months, and then give appropriate foods while continuing breast-feeding c. Maintain childrens normal growth through proper diet growth regularly. and monitor their

d. Consume fish, lean meat, poultry, or dried beans e. Eat more fruits, vegetables, and root crops. f. Eat foods prepared with edible cooking oil daily. and dark, green leafy vegetables every day. h. Use iodized salt, but avoid intake of salty foods. i. j. Eat clean and safe foods Exercise regularly, do not smoke, and avoid drinking alcoholic beverages g. Consume milk, milk products, or other calcium-rich foods such as small fish

American Food Guide a. Adequate Nutrients within Energy Needs b. Weight Management c. Physical Activity d. Food Groups to Encourage e. Fats f. Carbohydrates g. Sodium and Potassium h. Alcoholic Beverages i. Food Safety 3.) RDA (Recommended Dietary Allowance) or RNI (Recommended Nutrient Intake) Reflects the average daily amounts of nutrients considered adequate to meet the known nutrient needs of practically all healthy people in a particular life stage and gender group. intended to promote optimal health by establishing nutrient intakes that would lower the risk of nutrient deficiencies.

5.)

Food exchange list

The word exchange refers to the fact that each item on a particular list in the portion listed may be interchanged with any other food item on the same list. An exchange can be explained as a substitution, choice, or serving. Within each food list, one exchange is approximately equal to another in calories, carbohydrate, protein, and fat. Each list is a group of measured or weighed foods of approximately the same nutritional value.

The exchange lists are intended for planning diabetic diets, therefore the foods included are simple and only those allowed in the diabetic diet are listed. Besides, because of the accuracy and convenience of the exchange system, the exchange lists are used for weight management as well.

Examples: Cereals, grains, pasta, breads, crackers, snacks, starchy vegetables, and cooked beans, peas, and lentils are on the starch list. In general, one starch exchange is cup cereal, grain, or starchy vegetable; one ounce of a bread product, such as one slice of bread; one-third cup rice or pasta; or threefourths to one ounce of most snack foods. Fresh, frozen, canned, and dried fruits and fruit juices are on the fruit list. In general, one fruit exchange is: one small to medium fresh fruit, one-half cup of canned or fresh fruit or fruit juice, or one-fourth cup of dried fruit.

5.) Food Labeling Nutritional labels on processed foods were first used in 1970s to furnish consumers with nutrient information. Nutritional labeling and education act of 1990(NLEA) requires that food labels follow a standard format and provide this nutrition information. With today's food labels, consumers get: Nutrition information about almost every food in the grocery store Distinctive, easy-to-read formats that enable consumers to more quickly find the information they need to make healthful food choices Information on the amount per serving of saturated fat, cholesterol, dietary fiber, and other nutrients of major health concern

 Nutrient reference values, expressed as % Daily Values that help consumers see how a food fits into an overall daily diet . Daily values are based on current nutrition recommendations for a 2000-calorie diet.

References: http://apjcn.nhri.org.tw/server/apjcn/volume17/vol17suppl.2/399-404.pdf http://www.scribd.com/doc/122115/Basic-Tools-in-Nutrition http://www.scribd.com/doc/27243643/Nutritional-Guidelines-For-Filipinos