BASIC HEALTH
& NUTRITION
for ALL LIFE
STAGES
SHYRAMIE O. TUQUERO
Registered Nutritionist-Dietitian
OMHO-LGU PILAR
NUTRITION
• the science of food, diet and
health, interaction of
substances for growth and
development.
FOOD
• any substance that people
eat and drink to maintain
life and growth
FOOD
Food is what people eat & drink to stay alive &
healthy, for growth, development, work & other
physical activities.
Foods are sources of the substance called
nutrients that are responsible for giving energy,
building & repairing body tissues, & regulating
body processes
NUTRIENTS
• substances obtained from
food and used by the body to
promote growth, maintenance,
and repair of body tissues
NUTRIENTS
Macronutrients are nutrients needed in
relatively large amounts and provide
energy. Carbohydrates, protein, and fats
belong to this category.
Micronutrients are nutrients needed in
relatively small amounts. Vitamins and
minerals are considered as micronutrients .
•Nutrients are classified into:
Macronutrients Micronutrients
Carbohydrates Vitamins
Fat Minerals
Protein
CATEGORIES OF NUTRIENTS
CARBOHYDRATES
• provides energy
or calories to
the body
PROTEINS
for body building,
repairing,
and maintaining
tissues
FATS
• source of energy
(concentrated form)
• for absorption, storage,
and distribution of
fat-soluble vitamins
VITAMINS
1. Fat-Soluble
• Vitamins A, D, E and K
2. Water-Soluble
• Vitamin C, thiamin, riboflavin, niacin,
vitamin B6, vitamin B12, folic acid,
pantothenic acid and biotin
MINERALS
Part of many cells in the body’s structure:
• Red blood cells; bones, teeth, and nails; and
muscle tissue.
Regulate many chemical reactions in the body:
• Help maintain the right amount of water
inside and outside the body’s cells
• Make the blood clot in wounds
• Regulate the release of energy from food
MINERALS
1. Major (macro) minerals
• Calcium, phosphorus, potassium, sodium,
chlorine, magnesium, and sulfur
2. Trace (minor) minerals
• Iron, iodine, fluoride, zinc, manganese,
chromium, cobalt, molybdenum, copper, and
selenium
THE FORGOTTEN
NUTRIENT!
WATER
• Component of fluids: blood, saliva,
urine, gastric juices in the stomach
and amniotic fluid in pregnant women
• For lubrication of joints and moistening
of the eyes and mucous membranes
• For regulation of body temperature
• Removal of waste products.
A good way to take care of
your health is to manage
your body weight..
..keep it at a healthy
weight level.
What is MALNUTRITION?
MAL = BAD
Malnutrition means
there is an imbalance
between a person’s
nutritional intake and
his/her nutritional needs.
UNDERWEIGHT
NUTRITIONA
L NEEDS
NUTRITIONA
L INTAKE
OVERWEIGHT
NUTRITIONA
L INTAKE
NUTRITIONA
L NEEDS
Be HEALTHY!
NUTRITIONA NUTRITIONA
L NEEDS L INTAKE
3 THINGS TO REMEMBER
WHEN EATING
BALANCE
VARIETY
MODERATION
BALANCE
Eating enough of each
type of food
High Low Calcium
ANSWER Calcium High Iron
Low Iron
VARIETY
More color means
more
NUTRIENTS
ANSWER
MODERATION
There is no such thing as
GOOD FOOD and BAD FOOD
TRUTH: THERE IS
GOOD DIET
BAD DIET
EVERYTHING EATEN IN EXCESS IS BAD
YOUR
DINNER
PLATE
SHOULD
LOOK
LIKE
THIS
SAMPLE ONE DAY MENU FOR
CHILDREN 6-9 YEARS OLD
SAMPLE ONE DAY MENU FOR
CHILDREN 6-9 YEARS OLD
SAMPLE ONE DAY MENU FOR
CHILDREN 10-12 YEARS OLD
SAMPLE ONE DAY MENU FOR
CHILDREN 10-12 YEARS OLD
NUTRITIONAL STATUS CLASSIFICATION FOR BOYS: AGE/WEIGHT/HEIGHT BASED 4-12 Y/O
AGE (YEARS) UNDERWEIGHT NORMAL HEIGHT
16.31 102.3
4 LESS 16.0 CMS
18.4 109.2
5 LESS 18.0 CMS
20.6 115.5
6 LESS 20.0 CMS
22.9 121.9
7 LESS 22.0 CMS
25.6 128
8 LESS 25 CMS
28.6 133.3
9 LESS 28.0 CMS
NUTRITIONAL STATUS CLASSIFICATION FOR GIRLS: AGE/WEIGHT/HEIGHT BASED 4-12 Y/O
AGE (YEARS) UNDERWEIGHT NORMAL HEIGHT
15.4 100.3
4 LESS 15.0 CMS
17.9 107.9
5 LESS 17.0 CMS
19.9 115.5
6 LESS 19.0 CMS
22.4 121.1
7 LESS 22.0 CMS
25.8 128.2
8 LESS 25.0 CMS
28.1 133.3
9 LESS 28.0 CMS
NUTRITIONAL CLASSIFICATION FOR BOYS: AGE/WEIGHT/HEIGHT BASED 4-12 Y/O
AGE (YEARS) UNDERWEIGHT NORMAL HEIGHT
11 LESS 35.0 35.6 143.5 CMS
12 LESS 39.0 39.9 149.1 CMS
NUTRITIONAL CLASSIFICATION FOR GIRLS: AGE/WEIGHT/HEIGHT BASED 4-12 Y/O
AGE (YEARS) UNDERWEIGHT NORMAL HEIGHT
11 LESS 36.0 36.9 144.0 CMS
12 LESS 41.0 41.5 149.8 CMS
ANO ANG DIETARY SUPPLEMENTAL FEEDING
PROGRAM (SFP)?
ANG PROBISYON NG KARAGDAGANG PAGKAIN SA REGULAR NA
TATLONG BESES SA ISANG ARAW NA NAGLALAYON NA MA
DAGDAGAN AT MAITAMA ANG ESTADONG PANGNUTRISYON NG
ISANG BATANG UNDERNOURISHED.
ITO AY NAKAPALOOB SA BATAS NA RA 11037 OR MAS KILALA SA
“MASUSTANSYANG PAGKAIN SA BAWAT BATANG PILIPINO ACT
IDEAL ENERGY CONSUMPTION OF DIFFERENT AGE GROUP OF CHILDREN
AGE CALORIC CARBOHYDRATES PROTEIN FATS
REQUIREMENT
1-3 1020 162.5 25 28
4-6 1350 220 50 30
7-9 1600 260 60 36
10-12 1980 322 74 43
(GIRLS)
10-12 2060 335 77 48
(BOYS)
REFERENCE: PHILIPPINE DIETARY REFERENCE INTAKE 2015
(PDRI)
ANO ANG RA 11037 O MASUSTANSYANG PAGKAIN
SA BAWAT BATANG PILIPINO ACT?
ITO AY ISINASAGAWA SA MGA DAYCARE CENTERS, KINDER AT MGA
NASA GRADE SCHOOL NA HINDI BABABA SA 120 ARAW.
INAASAHAN NA ANG PAGKAIN IBIBIGAY AT HOTMEALS AT MAY
PAGDARAGDAG NA SUSTANSYA (FORTIFICATION) SA MGA
IHAHANDANG PAGKAIN.
NAKAPALOOB DIN DITO SA BATAS ANG SCHOOL BASED
SUPPLEMENTAL FEEDING, MILK FEEDING, HEALTH, SANITATION
AND VACCINATION SERVICES, MICRONUTRIENT SUPPLEMENTATION
(IRON, VITAMIN A AT IODINE SA IODIZED SALT), DEWORMING,
WASH PROGRAM AT ANG GULAYAN SA PAARALAN AT ANG
NUTRITION EDUCATION AT CAMPAIGN.
“If we could give every
individual the right amount
of nourishment and
exercise, not too little and
not too much, we would
have found the safest
-Hippocrates way
(c.460-377 BC) to
health”
