As the National Nutrition Council (NNC) launched its popular version of the revised Nutritional Guidelines for Filipinos (NGF) called the “10 Kumainments”, it aims to promote positive nutrition practices to prevent malnutrition and encourage the adoption of a healthy lifestyle. Also, this intends to address and prevent diet-related NCDs such as cancer, diabetes, and cardiovascular diseases. This tool consists of shorter and simpler messages for better recall and understanding that Filipinos can adopt to improve their nutritional status.
The 10 Kumainments:
- Kumain ng iba’t-ibang pagkain- Eat a variety of foods everyday to get the nutrients needed by the body.
- 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 2 years and beyond for optimum growth and development.
- Kumain ng gulay at prutas araw-araw- Eat more vegetables and fruits everyday to get the essential vitamins, minerals and fiber for regulation of the body processes).
- Kumain ng isda, karne, at ibang pagkaing may protina- Consume fish, meat, poultry, egg, dried beans or nuts daily for growth and repair of the body tissues.
- Uminom ng gatas; kumain ng pagkaing mayaman sa calcium- Consume milk, milk products and other calcium-rich foods, such as small fish and shellfish, everyday for healthy bones and teeth).
- Tiyaking malinis at ligtas ang ating pagkain at tubig- Consume safe foods and water to prevent diarrhea and other food-and water-borne diseases).
- Gumamit ng iodized salt- Use iodized salt to prevent Iodine Deficiency Disorders).
- Hinay-hinay sa maaalat, mamantika at matatamis- Limit intake of salty, fried, fatty and sugar-rich foods to prevent cardiovascular diseases).
- Panatilihin ang tamang timbang- Attain normal body weight through proper diet and moderate physical activity to maintain good health and help prevent obesity).
- 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 diseases).
Individuals of any age group are encouraged to eat the right food, exercise right, and pursue a healthy living in just 10 easy guidelines. Make a copy of the 10 Kumainments and you will be on the right track of living healthily.
ZS DMO II Karla P. Calapardo, RND
References:
- https://www.nnc.gov.ph/2-uncategorised/170-nnc-launches-10-kumainments-for-pinoys-healthy-lifestyle; https://www.nnc.gov.ph/40-10-kumainments/195-10-kumainments-collaterals
- https://www.fnri.dost.gov.ph/index.php/publications/writers-pool-corner/57-food-and-nutrition/204-nutritional-guidelines-for-filipinos-a-prescription-to-good-nutrition
