Do you know that 1 out of 3 pre-adolescent and older children aged 10 - 19 years old in Davao Region are stunted? Stunting is a consequence of chronic malnutrition which lead to inadequate growth and development during the peak growing years. Thus, it is important to provide the adequate amount and type of food during this period for optimal growth. However, due to the challenges brought by the pandemic and natural disasters, Filipino families face financial instability, decreased access to nutritious food and health services. Focusing on few nutrition tips can help us save money and help improve nutrition for teens through the following tips:
1. Choose affordable protein rich foods for bone and muscle development. Protein is an important building block of bones and muscles. Some cheap protein sources such as eggs also provide the fat needed for the synthesis of hormones for puberty. The following are examples of cheap protein sources:
● Tofu, Tokwa, Taho (also a good source of Calcium for bone development)
● Beans and Legumes such as Munggo
● Nuts and Seeds
● Egg (also a good source of fats for hormone synthesis)
● Fish and Seafood - Bangus, Tilapia
● Poultry
● Some Pork and Beef products (prices may vary depending on market source)
2. Eat a variety of in-season fruits and vegetables. A variety of fruits and vegetables provide different nutrients that can help satisfy the nutrient needs of adolescents. Choosing fruits in season are cheaper and widely available.
3. Iron supplementation (Ferrous sulfate) is recommended for girls who started having menstruation. Iron is needed for the replenishment of red blood cells lost during menstruation. Iron is normally found in meat, poultry and fish. However, if the budget for these food items is scarce, an iron supplement is a cheaper alternative to at least replenish the iron stores to prevent anemia. Before the COVID-19 pandemic, Public Elementary and High Schools in the country offer free Iron Supplements for adolescent students under the WIFA Program of the Department of Education. During the pandemic, where there are no face-to-face classes, free iron supplements may be availed through the nearest health centers in your area.
4. Consider taking a multivitamin supplement if there is low access to fruits or vegetables. Some multivitamin supplements are cheaper as compared to whole fruits and vegetables especially when the supply is low. You may consider this to supplement your diet but whole foods are still preferable because they also provide energy, dietary fiber and other nutrients.
/AET
References:
DOST-FNRI. Pinggang Pinoy. Retrieved from https://www.fnri.dost.gov.ph/index.php/tools-and-standard/pinggang-pinoy
DOST-FNRI. (2016). Double Burden of Malnutrition in the Philippines - Davao. 2015 Updating Survey Result. Retrieved from https://fnri.dost.gov.ph/index.php/19-nutrition-statistic/175-national-nutrition-survey
Nutritionist-Dietitians’ Association of the Philippines (2010). Diet Manual, 5th ed. Manila: The Nutritionist-Dietitians’ Association of the Philippines.
