Did you know that through proper diet and active lifestyle, you can beat diet-related non-communicable diseases such as cardiovascular diseases, diabetes, and various types of cancer?

The Department of Science and Technology – Food and Nutrition Research Institute (DOST-FNRI) and National Nutrition Council (NNC) developed the 10 Kumainments, a popular version of the Revised Nutritional Guidelines for Filipinos. 10 Kumainments are simple yet easy to remember guidelines to further improve nutritional status of each Filipinos to achieve a healthier and productive life. Its aims to improve the eating habits and behaviors of Filipinos as well as prevent malnutrition and diet-related illnesses.

This new year 2022, invest in making yourselves better, stronger, and healthier. To help you understand the rationale behind each kumainment, continue reading the full article.

KUMAINMENT #1: Kumain ng iba’t-ibang pagkain (Eat variety of foods everyday)

Since no single food contains all the nutrients the body needs for optimal health, it is recommended to consume variety of foods everyday. This can be achieved using Pinggang Pinoy, a food plate model developed to help Filipinos visualize the right food proportion in every meal. A healthy meal, per Pinggang Pinoy, should be consisting of 33% Go foods or carbohydrate sources, 17% Grow foods or protein sources, and 50% of Glow foods (33% vegetables and 17% fruits).

KUMAINMENT #2: Sa unang anim na buwan ni baby, breastfeeding lamang; mula anim na buwan, bigyan din siya ng ibang angkop na pagkain (Breastfeed infants exclusively from birth up to 6 months then given appropriate complementary foods while continuing breastfeeding for 2 years and beyond)

During the first six months of life, only breastmilk can be given to infants as it suffices all the nutrients needed by the baby. Even water, or any kinds of solids and liquids should be prohibited within the specific period, except for oral rehydration solution, vitamins, minerals, and medicines as instructed. Further, to meet the increasing nutritional requirements of the child, a timely, adequate, properly fed, and safe complementary foods can be given on the infant’s sixth month while continuing breastfeeding.

KUMAINMENT #3: Kumain ng gulay at prutas araw-araw (Eat more vegetables and fruits everyday)

Most vegetables contain nutrients specifically phytonutrients (carotene, lycopene, flavonoids, etc.), Vitamins A, B, C, and K, calcium, potassium, iron, and fiber. On the other side, most fruits have potassium, folic acid, polyphenols, phytochemicals, antioxidants, Vitamins A and C, and fiber. A good tip, purchase fruits and vegetables that are in season for best quality and reasonable price.

KUMAINMENT #4: Kumain ng isda, karne at ibang pagkaing may protina (Consume fish, lean meat, poultry, egg, dried beans, and nuts)

Fish, lean meats, poultry like chicken and turkey, eggs, dried beans, and nuts contain protein which shows the following functions: aid in breakdown of foods, carry substances from the blood or lymph all over the body, body structure, coordinates the activity of all body systems, guard from harmful, foreign pathogens, contribute to muscle contraction, and supply nutrients to the embryo.

KUMAINMENT #5: Uminom ng gatas; kumain ng pagkaing mayaman sa calcium (Consume milk, milk products, and other calcium-rich foods such as small fish and shellfish)

Choosing food and drinks rich in calcium like milk, yogurt, cheese, leafy vegetables, tofu, fishes with bones included like sardines and canned salmon, nuts, seeds, and other calcium-fortified foods contribute to the body through blood clotting, enzyme function, relaying of nervous system messages, muscle contraction and relaxation, and bone and teeth strengthening.

KUMAINMENT #6: Tiyaking malinis at ligtas ang ating pagkain at tubig (Consume safe foods and water)

Consuming contaminated foods and water may lead to food poisoning, stomach pain, bloody or watery diarrhea, fever, fatigue, vomiting, and dehydration commonly caused by the following bacteria – Salmonella, Shigella, E. coli, Cholera, and C. parvum.

KUMAINMENT #7: Gumamit ng iodized salt (Use iodized salt)

All households, food processing and food establishments must use salt fortified with iodine as an effective way of preventing iodine deficiency disorders and increase iodine intake of the population. Iodine is vital to healthy and well-developed brain of the infant and young child. Additionally, it contributes to the economic productivity and quality of life of an individual.

KUMAINMENT #8: Hinay-hinay sa maaalat, mamantika at matatamis (Limit intake of salty, fried, fatty, and sugar-rich foods)

Anything too much is not okay. Refrain from purchasing processed or canned goods and go for homecooked meals instead. Lessen the use of deep-frying method and opt for methods requiring less oil like grilling or steaming. Remove visible fat from meat and choose lean meats instead. Limit consuming powdered juices, chocolates or candies as dessert or snacks.

KUMAINMENT #9: Panatilihin ang tamang timbang (Attain normal body weight through proper diet and moderate physical activity)

Physical activity does not rely solely on going to gyms or sports centers. By simply walking going to the market, jogging, riding a bicycle, or playing indoor sports can be considered as exercise. Adults aged 18 to 64 years old are advised to do at least 1 hour and 15 minutes to 2 hours and 30 minutes of vigorous-intensity aerobic physical activity. This can prevent hypertension, normal body weight and improved mental health.

KUMAINMENT #10: Maging aktibo. Iwasan ang alak at huwag manigarilyo (Be physically active, make healthy food choice, manage stress, avoid alcoholic beverages, and do not smoke)

If alcohol cannot be avoided, drink in moderation instead. Per week, maximum of 10 standard drinks can be consumed by healthy individuals, while maximum of 4 standard drinks per day for healthy individuals. Each alcoholic drinks varies, for example, a 355 ml of regular beer contains 103 calories while a 45 ml of vodka has 97 calories.

To learn more about the nutrition facts of your favorite alcoholic beverages, click here: https://bit.ly/AlcoholDrinksNutritionFacts

Achieve a stronger and healthier body this 2022 through proper diet, and active lifestyle with the guide from 10 Kumainments. As the famous Hippocrates said, “Let food be thy medicine and medicine be thy food”. Invest in fresh and nutritious foods as it can aid in making our body free from non-communicable diseases.

Written by: PNFP Nichole Kate S. Loyola