Cebu City - We all very well know by now that our health and nutrition is the most important thing to take care of for ourselves. From birth to old age, it is important that we eat properly and exercise regularly. Treating our bodies with proper nourishment is the best form of self-love that we can give. When we can take care of ourselves, it is easier for us to take of those we love. Although each stage of our life requires a different set of nutrients that we should focus on, there is a standard that is set that we can always look back on to remind ourselves on the basic guidelines of optimal nutrition for every Filipino.

The 10 Kumainments is a set of simplified guidelines on how to live healthy. It aims to promote positive nutrition practices to prevent malnutrition and encourage the adoption of a healthy lifestyle. The 10 Kumainments that we all should know by heart are:

1: Kumain ng iba’t ibang pagkain (Eat a variety of foods every day to get the nutrients needed by the body);

2: Sa unang anim na buwan ni baby, breastfeeding lamang at mula six months, bigyan din siya ng ibang angkop na pagkain (Breastfeed infants exclusively from birth up to six months then give appropriate complementary foods while continuing breastfeeding for two years and beyond for optimum growth and development);

3: Kumain ng gulay at prutas araw-araw (Eat more vegetables and fruits everyday to get the essential vitamins, minerals, and fiber for regulation of body processes);

4: Kumain ng isda karne, at iba pang pagkaing may protina (Consume fish, lean meat, poultry, egg, dried beans, or nuts daily for growth and report of body tissues);

5: Uminom ng gatas at 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).

6: Tiyaking malinis at ligtas ang ating pagkain at tubig (Consume safe foods and water to prevent diarrhea and other food and water-borne diseases);

7: Gumamit ng iodized salt (Use iodized salt to prevent Iodine Deficiency Disorders);

8: Hinay-hinay sa maaalat, mamantika, at matatamis (Limit intake of salty, fried, fatty, and sugar-rich foods to prevent cardiovascular diseases);

9: Panatilihin ang tamang timbang; (Attain normal body weight through proper diet and moderate physical activity to maintain good health and help prevent obesity)

10: Maging aktibo. Iwasan ang alak at 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).

In this article series of 10 Kumainments, we will go through each individual Kumainment to discuss further on how we use the guidelines to its full potential. We will talk about tips on what foods to eat, what to avoid, debunk common nutrition myths, make sample meal plans, and so much more. Please continue reading further and click any of the following links below to go straight to the article of any specific Kumainment. Remember to be the change we want to see in the world. So, why not let that change start our nutrition habits. // ND II Mary Carmeli C. Garovillo, RND