The National Nutrition Council, the country’s policy-making and coordinating body on nutrition under the Department of Health, pushed for the “10 Kumainments” as the simplified and easy to recall Nutritional Guidelines for Filipinos. The 10 Kumainments point to advance positive nutrition practices to anticipate ailing health and energize the selection of a healthy way of life. The national awareness campaign on the “10 Kumainments” is carried out in 17 regions of the country with the help and support from the Local Government Units (LGU) all geared towards promoting good nutrition and to eventually eradicating malnutrition in the country. Here’s the list of the 10 Kumainments:
- “Kumain ng iba’t-ibang pagkain”. Eat different types of food. Eating a variety of foods will help you get all the recommended macro and micronutrients needed for your body to function well and help boost the immune system as well.
- “Sa unang 6 months ni baby, breastfeeding lamang; mula 6 months, bigyan din siya ng ibang angkop na pagkain”. Breastfeed infants exclusively from birth up to 6 months then give appropriate complementary foods while continuing breastfeeding for two years and beyond for optimum growth and development. This is considered as the golden window of opportunity for the first 2 years of life for full brain and body growth and development of the child.
- “Kumain ng gulay at prutas araw-araw”. Eat more vegetables and fruits every day to get the essential vitamins, minerals, and fiber for the regulation of body processes. This is very important to boost the immune system so that we are not prone to any medical condition/s.
- “Kumain ng isda, karne, at ibang pagkaing may protina”. Consume fish, lean meat, poultry, egg, dried beans, or nuts daily for growth and report of body tissues. This protein-rich food is essential to help your body repair cells and make new ones. Protein is much more important for growth and development in children and pregnant women.
- “Uminom ng gatas; kumain ng pagkaing mayaman sa calcium”. Consume milk, milk products, and other calcium-rich foods- such as small fish- every day for healthy bones and teeth. Our body needs calcium not just for our strong bones but it is also important for muscles to move and for nerves to carry messages between your brain and every part of your body.
- “Tiyaking malinis at ligtas ang ating pagkain at tubig”. Consume safe foods and water to prevent diarrhea and other food and water-borne diseases. This is to ensure that our family is safe from possible health conditions brought about by unsafe water consumption.
- “Gumamit ng iodized salt”. Use iodized salt to prevent Iodine Deficiency Disorders (IDD). Aside from preventing IDD it also helps create the hormones that regulate heart rate and blood pressure. It also promotes a healthy hydration level and creates a balance of electrolytes.
- “Hinay-hinay sa maaalat, mamantika at matatamis”. Limit intake of salty, fried, fatty, and sugar-rich foods to prevent cardiovascular disease. Excess consumption of this food can lead to cardiovascular conditions, diabetes, and metabolic conditions that cause serious medical conditions.
- “Panatilihin ang tamang timbang”. Attain normal body weight through proper diet and moderate physical activity to maintain good health and help prevent obesity. It also helps lower risk for heart conditions and other medical conditions. It helps you also feel good about yourself.
- “Maging aktibo. Iwasan ang alak; huwag manigarilyo”. Be physically active, make healthy food choices, manage stress, avoid alcoholic beverages and do not smoke to help prevent lifestyle-related non-communicable disease.
As the cases for heart conditions, diabetes, thyroid problems, metabolic condition and other medical conditions related to nutrition continually increase due to poor lifestyle and dietary habits, gawin nating gabay ang ating 10 Kumainments para sa sigla at lakas ng buhay. Moreover, one of the smartest and most economical ways of solving malnutrition is by establishing a backyard garden to cut down your family’s budget but still ensure good quality food on your table. So, what are we waiting for? Start our diet regimen the good way and follow these 10 Kumainments. Now na!
NO II Joanna Marie E. Baltazar, RND
References:
- 10 Kumainments for a healthy living
https://www.pressreader.com/philippines/manila-bulletin/20150827/281827167518656
