NUTRITION EDUCATION MODULES

Oro, Emilita;Agdeppa, Imelda;Sarmiento, Ian Kurt;Itliong, Kistein;Baguilat,

Irish;Anunciado, Ma. Shiela;Lainez, Carmina;
Gonsalves, Julian;Capanzana, Mario;

© 2018, EMILITA ORO, IIRR

This work is licensed under the Creative Commons Attribution License

(https://creativecommons.org/licenses/by/4.0/legalcode), which permits unrestricted
use, distribution, and reproduction, provided the original work is properly credited.
Cette œuvre est mise à disposition selon les termes de la licence Creative Commons
Attribution (https://creativecommons.org/licenses/by/4.0/legalcode), qui permet
l’utilisation, la distribution et la reproduction sans restriction, pourvu que le mérite de la
création originale soit adéquatement reconnu.

IDRC Grant/ Subvention du CRDI: 108156-001-Improving food and nutrition security in the
Philippines through school interventions
Annex 10. Revised nutrition education modules

Food is for Life and

Nourishment!
Numllorl Education Module 1

Learning objectives:
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mic-ms many of oulovs, taxmre. flavor, and ammi ensafles us lo eat

laud m nourish uurbodvtu xu ummann, and mu mulilv rm.

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F00!‘ can be anything edible or potable Nutrition is the science that relates
as defined by every culture that can food and its nutrients to health and
provide nourishment and has a nutritive disease. It includes the processes by
component or components such as which the human as an organism utilizes
carbohydrates, proteins, fats, essential food substances to be able to live and
vitamins and minerals. When ingested and function well.
utilixed by the body, it sustains life,
promotes growth, generates energy, and Nutrients are substances in rood that

provide overall health to the body. provide energy and structure to the body
and regulate body processes.
Diet pertains to the foods, including
beverages, a person usually eats. Essential Nutrients are nutrients a

person must obtain from food because the

body cannot produce them sufficlent
Eating Habits Magnify to meet the needs of the
in

quantity body.
Your Health Outlook
"The source and availability of food can
Any food you eat contains nutrients that
also dictate our food choices, which in
the body uses to perform daily tasks and
turn affect our health and nutritional
functions. However, to make your diet
status. We must create an environment
healthy, it is lmponant to choose
that can influence us to be healthier
nutrient—rich foods.Remember, every food
and provide us with better rood
you take contributes and reflects to your
choices." —

Ian Curt R. Sarmiento

overall health. It Is crucial that the foods

you choose are dense in essential

nutrients and low in nutrients that can be
harmful when taken In excess such as Carbohydrates, Proteins
sodium or salt.
and Fats
Vitamins and Minerals
Macronutrients are needed by the body in
larger quantities. These include
Micronutrients are needed by the body in
small These Include vitamins carbohydrates, proteins, and fats which
quantities.
and minerals from fruits,
provide the daily requirement for energy
vegetables.
of an Individual.
grains, root crops, dairy, and oils.
Mlcronutrlents are primarily for growth
and repair of tissues, but specific
micronutrients are also involved in brain

health, energy production, and other tasks.

Food is for balanced diet and proper nutrition.

Pitt): 2 on. Food isfw u/e arid Nounsllmerltl

Why Do We Need to What is Malnutrition?
Understand and Learn
Malnutrition IS any condition caused by
Nutrition? excess or deficiency in food energy or

nutrient intake or by an imbalance of

Nutrition is a lifestyle factorthat is key to

nutrients. Nutrient or energy deficiency
results to undernutrition while excess in
developing and maintaining an optimal state

of health. A poor diet and energy intake results to being overweight.

a sedentary
lifestyle are known to be risk fictors for

life-threatening diseases.

We must learn and understand nutrition and

its relation to food and health because it will

help us develop good eating habits.

Availability of nutrient—rich food in the

locality, paired with healthy eating habits,

can help attain optimal state of health and

prevent malnutrition and its effects.

Quick Facts: Undernutrition in the Philippines

The Food and Nutrition Research institute —

Department of Science and Technology

(FNR|—DOST) conducts the National Nutrition survey every five years and the study
discovered how many Filipinos suffer different forms of undernutrition:

Possible short and long term

survev Results:
zoos: About 4 mi on children were
consequences:

undernourished; anemia prevalence

-

Mortality
among
schoolchildren 912 years old was at m% -iviorbidity
-

oisability
-
Adult SIIE
2013: Among Filipino children 5-10-year-old:
-
tow intellectual ability
-
29% are underweight,
-
29.5% are stunted; and
-
Low economic producovity
-
8.5 '36 are waned
-
tovv reproductive perrormance
-
No development of metabolic and

cardiovascular perrormance

Page 3 on. Food is/or tilt and Naurisllmentl

If nothing will be done to address these

short and long term consequences of ’’Healthy children learn better.

undernutrition, the offspring orthe -

undernourished individuals may also

People wnh adequate
suffer from poor health and development nutrition are more productive
shown in the figure below. Hence, it is
as
and can create opportunities
very important to cut this vicious cycle.
Otherwise, the next generation of Filipinos
to gradually break the CVCIB5
will not be able to achieve their full and
Dfpgverfy hunge,-"_
potential and productivity.

According to the World Health Organization:

,/ To achieve and maintain a good nutritional status, proper nutrition is necessary.

,/ Nutritional Status is the physiological state of an individual determined by the quantity

and quality of food consumed and by the ability ofthe body to use them.

Balanced Diet
The body requires a full range of nutrients to maintain good health. At a glance, they are:

/ Carbohydrates for energy;

/ Proteins ror growth and repair;
/ Fats for warmth, energy, and healthy body functioning;
/ Vitamins, minerals, and phytonutrients for general health and well-being;
¢ riber for a healthy digestive tract; and

/ Water, a very essential element.

References:
10 Kumairiments, ivuiriooncl Guidelines for Filipinos, National ivuirioon council, Z012

ciorke, 1. M14. "Cl7mDIete Family Nutrition”. ox Publishing, U.S.A.

crosverior, M. and Srnoliri L. zow. ~i/isuoiizing Nutrition and Everday Choices”, Wiley and sons inc.
nrip 7/www who in t//ootures/foemies/nutrinon/en/
hm: .//www.wii o. in t/n uiritiori/tn ollen 9e5/eri/
nnw/www.unice;.org/nutrniori/
Pmggarlg Pmoy, Food and niutrinori Research Institute, oepcrtment oficience and Technology, mo

htto.//dl.lshtrri.oc.uk/litrestrrio/ANH1D1/sessions/5151/oririioblehtml

me e on road I5/Dr u/s arid rvourisiirrrsntl

looW ng looW is one of the tools that can be used as guide for
proper nutrition, it shows the recommended food group proportion in every meal. It is
divided into four portions: half ofthe plate IS comprised or fruits and vegetables; the

other half is composed of rice and fish or lean meat. The glass is filled with water to
show the importance of water for hydration.

sauroe: Food and nurriooii Research liisiiture V

oeiiarimeiir aistieiioe aria recniialosv lFNRI—DOST}

APP€Ili1l'x i And ister lit: and lvourisiirrrsritl

 Pinggang Pinoy
Afood guide using a food plate model to show the
recommended proportion by rood group in every meal.

G0 Grow Glow Water

EHEFQY GlVl"9 Body Building Body Regulating
5,, re, mg, ,.,,,s amps, Eat nsh, shellnsh, lean Enioy a wide imnezy oi orink lots of water

pasta, bread, and other irieati Poultry, eggs. iruits and vegetables, everyday ror adequate
cgrpanyama. nap and dried beans and which are packed with hydration.
which nuts needed tor the vitamins, minerals and
roads, provide
energy to support growth and repair or «bar needed «or the Limit intake or

bodily rum-ans and body tissues. regulation or body susarsweetened

phvygal gm.,.n, processes beverages to reduce

lncludefattvhsh in the the risk oiobesity and

choose whole grains diet like tuna, sardines, tooth decay.

like brown rice, corn, and mackerel 23 times

whole wheat bread, a week to provide

and oatmeal, which essential ratty acids

contain more fiberand that help protect

nutrients than rerincd against heart diseases.

grains and are linked to

lower risk of heart consume milk, i-riilk

disease, diabetes, and products and other
other health problems. ca cium—rich foods like

dilis and small shrimps

for strong bones and
teeth.

Health Tips!
./ Eat less salty, fried, fatty, and sugar—rich foods to prevent chronic diseases.
/ Prepare a good breakfast to have enough fuel to get through the day.
/ Get creative when cooking meals for kids.
/ serve healthy snacks.
/ Understand nutrition information on product labels to make smart food choices.

Encourage kids to be active!

Reference Piriggarig Pinoy, FNHI-DUST, 2016, used with permission

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Grow Veggies in
Your Home Garden!
Nutrition Education Module 2

Learning Objectives:
1. Descnhe the ldeal location in selecting srtes ror growlng vegetables;
2. Discuss different cultural practices and innovations in home gardening; and
3. Apply techniques of hanresting, processing and marketing home garden products

Diverse garden at home can ensure Biirlntenslve Gardening Technology (BIG)

households of continuous access to offers practices and principles that are

fTE5hr 5379 and "U”|fi°U5 Vefietablei appropriate for resource poor families. It
Vegetables are good sources of utilizes available matenals to sustain
locally
micronuments. Micronument soil productivity and also responds to
dericrencies are a serious nutntional cnrnate Change i55ue5_
problem that affects poor households
in the Philippines.

rps. lo  ĂW P@@ ĂW lo ĂW lo ĂW PD ĂW E many factors that make
Soil productivity condition
gardening challenging for many ' ' ' '

people. These factors include poor

'5 "nportant m choosmg a

soil quality, lack of access to seeds, site for home gardening,

poor water source, pests and climate
related challenges.

While BIG can be established in every

vacant lots, there are some ideal conditions

that must be considered to sustain and
maximiz its productivity:

1. Good source of water especially during

dry months/season
2. A well drained area to allow EXCESS

water flow out easily during rainy season.

E” Relatively fertile soil for plants to grow

P Sufficient sunshine can penetrate the area

5. Good aircirculation

page 1 o/rs. Start a Home Garden. Glow Yaw veggresl

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 Suggested Activity for Starting a Garden:

Methodology: Demonstration and Practicum Materials:

1. start by stating the need to lay out garden Meter stick Seedlings
beds in east west dlrectiorl. 3 bags ash
string
Demonstrate Proper lav outing oftrle garden.
Sticks
3 bags farm yard
Show how to la‘/outa garden bed and how
Spade manure, leaves,
deerrdug raised bed is done.
Rake fertilizer trees
Allow Participants to narticinate. Divide the

Darticinarlts in grouns with 5 members each Follow up on garden practicum: may oe

group. Each Participant will perform lavoutirlg done on subsequent important topics:
and deelrdlgging. Mix vard marlure, asrlr

egg shells, and drv leaves with the soil 1. show how intensive planting is done.
while preparing the bed. 2. oiscuss the dirrerent crop management
Instruct narticivarlts to plant borderline crops practices and why it's important to store
using lmeter by 1 meter spacing. seeds rorthe nextcropping season.

How to Prepare Deep-dug, Raised Bed

Raised deep-dug beds: A strategy to lessen the effects of climate change i your garden
A. deep dug (1z" minimum and 211" maximum) raised beds have the rollowing benefits:

1. Excess water during heavy rains is drained out.

2. During drought, more rain water is allowed to

enter into the soil and the beds dry-out much later
than conventional ones. Thls results to lmproved
garden microclimate [lowersoll and air
temperature].

3. Plant roots penetrate deeperin the soil compared

to rootsthat spread superficially in shallow dug
4. soll compaction lrrom walking] ln the
heds. This makes plants more reslllerit to drought
growrng area is reduced by havlng
and erosion.
permanent pathways between plots.

. Though inrtial bed preparation would

require long hours or work, suoseouent
preparation is only 1/3 to y. or the initial

time.

.
Soil preparation is done only when the
Soll IS not too wet.

Page 2 :7/5 Sum a Home Glzlderl Grow Your veggies!

How to Prepare Deep-dug, Raised Beds:
Materials Needed for layout: For preparing garden beds/plots:
Plastic string or twine Shovel

Bamboo or wooden stake Hoe

Bolo ’Bareta‘ or pick muttock

Measuring stick Rake ‘k
1. once an area is identiried, clear it from

all debris, weeds and grasses. Use string and

wooden/hamhoo stake to layout the garden.

Make sure to orient the rows in an east—west

direction to avoid shading ofthe crops.

2. Measure the garden oed not rnorethan 1.5

meters wide and 5 meters long (length can

vary depending on the availability or land).

The prescrioed width will permit working on

eitherside ofthe hed withouttiampling on it.

3. Rememberto leave a space or pathway

between garden beds. lt should be at least

0.5m.
8. Dig a second trench [next 75 cms) adjacent
4. Divide the length ofthe garden had to the first one. Cover the first trench with
temnmrllv lute sesfierrsr 75 sm We "Sine the soil coming rrom this [second] trench.
wooden or oamhoo stake as guide.

5_ g,,,ea,, ..,.,..y 3,. gm, 0,; Mg, mick |a\/er 9. Double digthis trench as in the first trench.
of compost overthe had.

10. The process is repeated until it reaches the

5 .
D iga trenc h 30 cm d eep in t h e flrst section .

"5 cm wide divisions done in Step I”

other end of
the bed. Fill the open trench
Removethe soil orthis trench and at the other srde ofthe bed wrth sorl
place
them onthe end ofthe oed. previously dug out from the first trench.

7. Dig the first trench again just to loosen the

1 Applythe following intothe bed:
soil (douole digging). Do not removethe soil.

.957?-’!"
2.5 cm compost or decomposed manure

1 kgashwood
1 kg honemeal or dried leaves oftrees
1 kg ofany: crushed egg shells, snail shells,
etc.

12. Mix the plant foods thoroughly to top

15cm of soil. Level the bed. It is ready for
planting.
Page 3 o]E.'5taItu Home Garden: Grow Your Veggies!
 3. Different crops provide different nutrients to
Borderline Fertilizer Trees: can

our diet. Green leafy vegetables are good sources

Provider of Protection and ofvitamins and minelalswhile rootcmpsahd

legumes are rich in carbohydrates and protein.
Food to Crops
4. Pest management becomes easier. The
Gliricidiu sepiurn, a leguminous tree [it fixes proba bility or pest outbreak happening is lesser in

nitrogen (mm the air) is highly recommended diverse garden than in a monocrop system.
as a borderline crop. Any leguminous tree can

serve as such. Aside from nitrogen fixation, crop rotation or the cultivation or ditrerent

planting them along the borderlines gives crops in the same part ofthe bed from season to

several benefits: season hasthe following benefits:

1. it does not overburden the soil. it allows the soil

1. Gives easier access to organic fertilixer to "reg" wrthm keeping it idle_
when it's needed:

2. The land is allowed to rest from one kind of

Branches are cut afier 912 months of and the soil
plant can even get richer rrom the
planting. Place the branches on the garden me, plan. mg. was pm in “S p|ace_
plots and allowthe leaves to tail off. in 34

days’ time, remove the branches and in wate

Tips
incorporate the leaves in the soil. Wait for
1044 davs before planting.

2. creates a cooler climate within the

garden that favors plant growth and

slows down evaporation ofsoil moisture.
As a result,waterlng is done infrequently.

3. Serves as wlridbreaker reducing the

negative impact of strong wind on crops.

..

Crop Management
A. Diversification. Growdiffereht kinds of

vegetables, trees and other plants in one 1. wateryour plants thoroughly watering is one or
area. It is very important for various the most critical factors for successful gardening.
reasons: As a rule, plants should be watered thoroughly
but infrequently. Watering the soil to sufficiently
1. combination of short term, annuals and dampen it will promote development ofdeep
perennials results to availability of root system. This allows plants to absorb

vegetable all year round. moisture from subsoil when the topsoil dries up.

2. Diversity in vegetables available in the 2. Poor practices such as too much watering results

garden prevents taste fatigue in the to poor development of plant root system and
family. damagesthe crop.

Page 4 of8. Start a Home Garden. Grow Your veggies!

n. Mulching is a process of spreading a 2. on the other hand, fruits that are over mature

layer oforganic materials, such as straw, are not recommended because:

cut grass, leaves, sawdust, and the like to —

they might have already been infected with pests

coverthe soil around the plants or and diseases

between the rows. —

they are already weak since they are old

3. Select fruits that ripen in the middle ofthe

fruiting season.

4. For fruits with lots of seeds lexarnple: bottle

gourd, eggplant), seeds are usually taken from
the middle portion of the fruit to ensure that

maturity ofthe seeds isjust right and at the

same age.
Roles and beneiits ofmulchingz

1. Protection from effects oftoo much seed Extraction and

rain and soil erosion

2. serves as cushion, reducing soil Cleaning

compaction by pelting rein, coarse

streams or drops of water from The extraction of seeds from the fruit depends on the
irrigation devices condition ofthe fruit and seedsthat will be
3. Mlrllmlles growth ofweeds ,,g,,,e5ye,y_
4. Aids in maintaining favorable condition

of the soil underneath, i.e. uniform soil ,0, we, seedsgum ,.,s,.,r,.,r _

tempeiaiuie a. Seeds are extracted using hands or knife

5- increases air Circulation and Water b. Fruit may be fermented to seeds:
remove

holding capacitv ofthe soil 1. soak fruits in waterfor 12 days

6. Upon decomposition, It promotes 2. separate seeds from flesh, and throw away
granulation or clinging together ofthe the flesh togetlierwltli seeds that float
soil and serves asfertilizerto the plants (map, when the seeds nalurany fl,,.,,t,_
7. Improves earthworm activity and 3. wash and drythe sunken seeds.
nitrogen—fixing due to improved soil

moisture and organic matter content —

ii.i_.ii.,-,,._, loohW W, i,,

__

8. Reduces soil borne diseases .

7 MIL‘ I W
e

1, N

- F d d fr d f 't d:
Seed Production and i‘i’Lsa'Y—.f§Zxfr.§r'§aiiiaiii§f’.§a'L‘La‘aaaaiiaravaiy
while inside a sack or net bag to prevent them from
Storage loohW

Con erations in harvesting rruits ior

seeds:
1. Fruits for seed production are only
harvested when they are already
mature. seedsfrom immature frultswlll

not produce good seeds and usually do

not germinate. Page 5 M8: start a Home Garden: Grow your veggiesl
 Things to Remember in
Tips.
Do not harvest these seeds when it is raining
or early in the morning when there is still Drying of Seeds
dew. Also do not harvest at midday since the

pods will break or shatter easily, allowing 1. Do not allow seeds to come in contact with the soil

the seeds to contact with the soil and with or ground. Dry seeds above the ground by using a

microorganisms that lower seed quality wedge.

seeds from fleshy fruits: 2. use drying materials with hole {example ck,
For dry ripe fruit are

dried before extracting the seeds. Examples: winnowing basket, mat) to allow the air to pass

chili, lady ringer through, giving rast, even drying.

3. Do notdrythe seeds rapidly because it will lower

Seed Drying the seed germination. Rapid drying can also harden

the seed coat, making the seed impermeable to

Dry the seeds beiore processing and
waterwhen planted.
storing. Seeds
content are:
a. lfthe moisture content of the seeds is high, air dry
the seeds in a shady area for one to two days before

sun drying. Do not dry seeds under the sun from

11:DD AM to 2:00 PM when the heat ofthe sun is

intense because it will kill the seeds.

5. spread the seedsthinly and stirand turn them

occasionally (at least A-5 times) to make drying cast

and even.

5. Before it rains or gets dark, cover the seeds and take

them indoor to prevent their moisture from

1. More susceptible to physical damage increasing

during processing;
Seed Storage
2. Have reducedviabilltv;

The length ortime that seeds can be stored depends on:

3. At risk or iormation of molds and insect

infestation that destroy the seeds;

1. seed type

4. Have high respiration rate, (consuming the 2. its quality; and

stored food of the seeds) and resulting in 3. storage condition
weak seedlings;

5. At risk of dying due to heat produced by

microorganism infestation and high
respiration rate

Page 5 affi: Start o Home Garden: Grow your Veggies!

Factors that Affect the 3. P251:

Storage weevils, fungi and bacteria shorten life of

Longevity of Seeds seeds during storage. To prevent pest infestation.

choose onlv pest—free seeds during storage. Pest
also be prevented ifthe seeds
During Storage: problems can

maintained drv. Some materialsthat can

are

stop the
growth and multiplication of pests are:
1. Moisture content of the seeds

a. Dry ash and charcoal

Even ifthe seeds are thoroughlv dried:
Use one kilo of ash for every kilo of seeds. Use ash
improper storage can still enable them to
which has been cooled forat least 12 hours to
absorb moisture.
prevent the seeds from burning.

Do the lollowing to avoid damage due to

'
b. Sand
ure content:
Mix the sand with seeds and make sure the
container is full so that the weevils cannot move
a. store seeds in ai tight containerslbottle
around.
with tightly closed metal cover, tin canr
sealed thick plastic bag
c.Cooking oil
sorne seeds can be mixed with cooking oil to prevent
b. Keep seeds drv by including desiccants or
increase of weevil. The recommended rate is one
materials that absorb moisture (examples:
teaspoon oil for every one kilo of seeds.
drv charcoal, drv ash, toasted rice, lime,
silica gel) inside the storage container

'

rlg 15 teaspoons of lime for every kilo of seeds

c. Replace desiccants, such as dry charcoal.
can prevent increase of weevils.
drv ash and toasted white rice, each time

the container is opened

e. Dried and
powdered leavesand seedsot
d. Sun drv the seeds fromtime totime
dillerent aromatic planls

I. Tempemture —
The life of vegetable seeds
weevils are sensitive to odorous pla nts.lt prevents
during Storage is prolonged when the storage
them fromincreasing and may also kill them. The
temperature is low or cold (but not freezing). If
elfect of these plants depend on their preparation.
refrigerator or air conditioner is not available,
the amount applied and the tvpe ofseed and
choose a cold place (example: nearthe river.
weevils. Some ofthese plants affect the seeds so it is
undertrees, underground, inside a cla‘/larl.
important to test what is appropriate for a certain
Ensure that the seeds will not get wet.
kind of seed. Also make sure that the right amount is

applied. Examples ofaromatic plants are:

i. Neem

Drv the leaves or seeds under the sun and grind

them to a powder. Mix 34 teaspoons of powdered
seeds (double the amount if powdered leaves are

used) for even! kilo of seeds to be treated.

page 7 of8: start to Home Garden: Grow Your vegglesl

ii. ltot pepper or chili

Dried and powdered fruits are better Post Discussion Activity

than dried whole fruits. Mixed 4-6
Duration: 20 minutes
teaspoons ofdried and powdered chili
for every kilo orseeds.
Methodology: Fill in the blanks

iii. Black pepper

Materials:
Mix 5 teaspoons of powdered black
the amount if Manila paper or bond paper
pepper (double powdered
leaves are used] for every kilo of seeds. Laptop or music player
Permanent marker

iv. Powdered rhizome of turmeric Masking Tape

Mix 4 teaspoons for every kilo ofseeds
1. Prior to the session, prepare set of

v. Powdered leaves of mint questions relatingto the different

Mix 14 teaspoons for every kilo of practices and techniques in starting a

seeds bio-intensive garden. Crumple the papers

and put them in a basket or container,
vi. Powdered seeds of add blank papers.
Vambean
Mix 1-2 teaspoons for every kilo of
seeds 2. Pass the basket around while playing a

music, stop the music at anytime and the

vii.Powdered leaves or Iagundi, mango person holding the basket will pick one

and tobacco and answerthe question that is written

on the paper. Repeat until the questions

Mix 14 teaspoons for every kilo of
seeds run out.

4. Other factors —

The storage life of

seeds can become shorter if the seeds

are over mature, if they come from

plants that have been attacked by pests

and diseases or if the seeds were

damaged during processing.

Reference: The 5i‘o—iritensive Approach To $ml1il—$m/e Household Food Produch‘orl.IIRR.1993

Page 3 pie. Start o Home Garden. Grow Your veggies!

 Food Safety is Linked
looW .
to utrition

Fl’0’L«11 G0b{’0lxC.</L hr MAKE FOOD SAFE

PIN
P|N§GANG
Healthy Filipino
ooo
plan not :6

FOOD SAFETY FIRST

Learning Objectives:
1. Discuss the importance of food safety;
2. Apply proper food safety practices by:
/ and risks and hazards to food
Learning to identify classirythe safety;
/
Understanding the fundamentals to prevent food borne illness and food contamination;
‘/
Learning the various factors affecting microbial growth; and
/
Guiding food handlers and children the importance affclad safety and hygiene.

From garden to plate make food safe: reduce food

hazards, prevent food spoilage, prevent contamination,
prevent food borne illness with frequent handwashing,
and practice good personal hygiene.

Page 1 of11.' Food safety is linked to Nutrition

Ci) 3 lpitcficltol rm 1! A...

rolls-st-umoisl»-team: art
...is»......
Bacteria are causative agents What Makes People
in 60% cases offoodborne illness Sick from Food?
requiring hospitalization.
3 Major Hazards:
Key Point 1
1. Physical
Unsafe food can also lead Objects that my cause injury such as

broken glass, hair, metal shavings,

to poor nutrition. iewelry, scruhhing pads or any ohiects
that are not edible.

What is Food 2. Biological

Safety?
Microhiological agents are mostly
invisible to the naked eye such as
Handling, storing, and preparing food that
bacteria, viruses, and parasites. These
will prevent infection and making sure our

may come from the soil (especially

food have enough nutrients to keep us
when organic materials which are not
healthy. Unsafe food and water are exposed
yet well-decomposed are used in the
to dirt and germs, or may even he rotten,
garden) or from contaminated water
which can cause diseases such as diarrhea,
used in crop production.
meningitis, etc., that can make people very
sick or cause death.
3. Chemical
When weak and would have Poisonous substances like cleaning
sick, we are

difficulty working or concentrating at school. agents, pesticides, and other chemicals

Some infections also make it difficult for our
and plants that are harmful and not

bodies to absorb the nutrients needed to be intended for human consumption.

healthy. Unsafe or stale foods lose nutrients

needed for a healthy diet.

What is a Food Hazard?

source of harm that may Key Point 2
potential cause

adverse health effects. The lesser food hazards,

the safer the food:
reduce hazards from

Bacteria or pathogen can garden to plate

be found everywhere.

Page 2 of11: Food Safety is Linked to Nutrition

 What is Foodborne illness?

Fuodbnrne Illness, also called food poisoning, IS any Illness resulting from eating food

already spoiled or contaminated with pathogenic bacteria, viruses, or parasites as well as

chemical or natural toxins such as poisonous mushrooms and various species of plants
that are not suited for human consumption.

W/...s...n.,...m.m...,.u.w.,Mram.o...,.mmm

Remember

It is important to understand that contaminated food

will usually smell fine, look safe and taste good but
can still make someone very sick.

4 Causes of Foodborne Illnesses:

1. Bacteria are the most common causes 3. Parasites are tiny worms or bugs that

of food borne illness. These harmful may live in fish and meat Proper storage
organisms multiply very fast when fund is and freexing can destroy parasites.
kept in the "temperature danger zone".
4. Chemicals/ Detergents such as

Z. Viruses also cause food borne illness; cleaners and air fresheners or insect sprays

Hepatitis A is spread by a virus. A person can cause food borne illness. Keep them out

may have the virus and not know it. When a of preparation areas and have them properly
food worker does not wash their hands well, labeled.
viruses can be transferred to the fund.

Key Point 3

When in doubt, throw it out!

Page 3 a]11: Food sa/etyls Linked to Nutritmn

 Remember FATTOM'
F Food Food, if not kept properly, can be a good site for bacteria to grow.

roods can have longershelr lire with acids such as citrus (e.g.
A Acidity kalamansi) or vinegar. Foods with little or no acidity are those where
bacteria or pathogens grow best.

Bacteria needs time to grow and reproduce on the rood. If roods are
T Time
not kept out orthe temperature dangerzone for 24: hours, bacteria
can grow and multiply at a higher rate.

T -rempe,am,e
At the temperature danger zone, bacteria grow best. Food should be

stored, outside ofthe temperature danger zone. Freezing and cooling

can reduce or hold the activities or bacterial growth.

rood exposed to open air has higher chances or spoiling. There are

0 Oxygen bacteria that need oxygen to multiply. cover and store rood properly.

Moisture is water; like humans, most bacteria need water to grow and

M Moisture survive.Mo'lst food may readily develop road spoilage if not properly
stored or handled.

Key Point 4
Improper thawing allows
bacteria to rapidly grow in the
Understanding these six
outer layers of the food while
conditions (FA'|'|'0M) will
the core is still frozen. Do not
help prevent foodborne thaw food at room temperature
illnesses from occurring. or in warm water.

Page 4 of 11. Food safety 15 Linked to Nutritiori

Tips on Proper Thawing, Holding, Storing and Reheating
Thawing
Melting down frozen food to an appropriate cooking condition

3 Steps for Thawing Foods:

2. Thaw food under cold running

1. When possible, transferthe food from the
freezer to the This method will water, never in warm or hot.
refrigerator.
keep the food at 59c and out of the Danger
Zone, but may take several hours or days to 3. Thawing food in hot water or in the

melt the frozen food the microwave or in other immediate

depending on

medium is appropriate only ifthe food

amount. Be sure to put different raw meats in
will be cooked immediately.
separate containers to prevent the juices from
transferring or dripping onto other foods.

Hot Holding and Storage

1. l<eepingthe food hot may require hot 6. Avoid combining different food items

holding equipment. Stir the foods from in single containers.

time to time if food will be kept in hot
holding containers or equipment to avoid 7. Food should not be left out to cool at

drying or build up on the sides of the room temperature for more than two

containers. hours.

2. lfhot holdingequipmentis not 8. DO NOT REFRIGERATE FOOD WHILE

available, ensure that foods will be sewed HOT. Ensure food is no longer hot

immediately within 2 hours after cooking. before storing or covering to prevent

moisture from building-up inside
3. Cover the food properly to keep the containers and to ensure refrigerator
food warm and safe from contaminants temperature will not be compromised.
and hazards.
9. in the storage(refrigerator): store

4. If the food will be stored, ensure the raw meat, fish, and poultry in separate
containers are clean, safe and covered. containers on the lowest shelves ofthe

refrigerator. Do not let these items drip

5. Make sure left over food were not onto foods that will not be cooked

contaminated during chilling orfreezing. before sewing.

Page 5 of11.' Food so/ety is Linked to Nutrition

Example of how to properly store food in refrigerator

TEMPERATURE

COOKED LEFIOVERS ;‘,,”e:,‘j§‘n‘f,_:;§';“,,,5

Leltovers are sale for you know your
aioadaysiiiihe fridge IS set to 40 ‘r
lclllgcfalol or below

ZKW
Prevent iuices
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l l
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k D’
II A _

l l
m:..,..
::?::°:.:.:." ii looWW
conlariiel
ggjghzlggéns
ioods here

SEND DRAWEHS Mlilli COMPAHTMENI

Drawers are the Yelnpetaluic is more
oesl storage apiion srsare_5iai¢
ior iruiis and perishable loads like
vegetables. a
raw meal, dairy, and
eggs ht-re

sci lo0"F or ADDIIIDNAL TIPS

below Fioicn loo:
,5 Sa[e tame, Clean ieiiigeiaior stiiiaces
with not, soapy water and
,y,m,gy, qual“y may
sum»: will! lengthy diloied bleach soiviion

storage
Keep lirflge smelling iiesii
USDA W... .,..a.a,..s w" by placing an opened box
—FoodSafety,gov— oi oakirig soda on a srieii

l\!lVl\ \\li_K \I 0l'l\llll \lI\ rkinlmk \\Xll\ll'IUi)K

Cross—contamlnation happens when bacteria and viruses are spread or transferred

from one place to another, such as when raw or unclean food get into food that are

ready-to-eat.
Page 5 of 11. road Safefyis linked to Nutrmari
Food Storage Limits Rehearing
Food should 1- Fwd that has been cocked and the"
1. always be used: according to
cooled may need to be reheated.
expiry dates or according to purchased dates.
ae conscious ofthe quality and the purchase
dates orthe that 2. Reheat foods ONLY when it is still while
perishable goods; ensure

fruits, vegetables and other goods are used quality and suited for human consumption.
accordingly to avoid or minimize wastages.
3. Reheating should be done quickly at 709C

2. rind ways to use leftover items oropened and above. Stirthe food during reheating
ingredients in your menu plans without process to make sure that all pans of the

feed heated-
compromising food safety. Keep opened or are

pre—used ingredients in proper storage marked

with 4. Rehearing may increase the acceptability
opening dates or discard dates.
and palatability of food.

FIFO Method: First In, First Out

Food Handlers as Source of Foodborne Pathogens

S W
o3$a?§c.
Vlflhanfl
""\

Inloiztod eyes,

Regular hand washing with soap can reduce the rates of

diarrhea by 47% to 32% and respiratory illness by 30%.
Page 7 of 11. Food safety l5 Linked to lvutritiori
 Key Point 5
Serve Your Food Safely
Good personal hygiene
practices and cleanliness can

keep contamination out.

Components of Good
Handle food items with caution. Make it a

Personal Hygiene Practice habltteusefeodtorlgsorservinggearswhe

sewing food.
1. Maintai ing personal cleanliness
Regular bathing regular tooth brushing clean
and adequately trimmed finger nails, clean and
washed clothing, haircut, and other personal
hygiene practices

2. Proper food preparation attire

serve and hold glasses properly. Avoid touching
Apron, halrnet, face mask, hand gloves, clean
°'°‘"V"‘E“‘° Eli“ “V “S "P-
and safe foot: wear, and other precautionary
accessories

3. Regular handwashing practices

After usingthe rest room; before and after

handling raw foods, touching hair, face, nose or

other pans ufthe body; after sneezing or

coughing, touching apron or clothing; and

dinner wider
touching unsanitized surfaces or equipment. Use a servmelrav We plate as in

liner for glasses when serving beverages.

Use apnronriate utensils when sewing ice and

etherfoed items. Do not use your bare hands

when handling food.

Page 3 of 11; room so/ety is Linked to Nuiriuon

Hlfalkhaallnt lzainl
Tips for Glove Use! Reminder
Food undergoes long path before It reaches
Change Gloves: a

our plate and lt can lose its nutrient contents or

beoome contaminated along the process. For

/ As soon as they become soiled or
example, improper and unclean storage
torn
facilities, as well as unsanitary practices of food
./ Before beginning a dirferenttask
handlers may cause contamination during
/ If it was used to handle potentially storage ortransferfrom farm to market to our

contaminated equipment or food households. Even the act of washing and

item
cooking food may also be a cause of food borne
/ At least
every 4 hours after illnesses ifthe water used lS contaminated.

continuous use Hence, fooad safety must be ensured during

production lgardeningl, procurement, storage,
and preparation.

/ Grow your own vegetables and crops using organic materials and methods.
x use clean water. if it is unavoidable to use sewage water in gardening, filter
it through sand before using on plants and ensure that harvest will be
F006
washed thoroughly before food preparation.
PrDdu<tIorI/
/ Ensure that compost added to the plants is welldecomposed.
Gardening

/ choose only fresh fruits, vegetables, and meat products.

/ Minimixe the use of processed foods, which may contain preservatives and

Procurement may have been made using stale ingredients.

/ Buy from only reliable sources or dealers.

/Avoid storing hue, corn, and beans in high temperature areas to prevent increase of
bacteria population.
/ use clean and appropriately covered food storage containers. As much as possible,
Storage avoid using plastic wrappers.

¢ l<eep not roods hot by using not holding cabinee; keep cold roods cold by storing them
in refirgerators and freezers

¢ rhorougnly wash fruits and vegetables before storing as bacteria may come from the

soil or dirty containers.

/ Avoid using too much flavorings such as salt and M56 to prevent diseases oftne heart

and digestive system.

Preparation /Maintain personal cleanliness and ofthe food preparation area and utensils, dispose
garbage properly.
/Wash hands regularly.
/Cook meat thoroughly.

Page 9 of 11; rood so/ety is linked to Nutririoll

Sample Picture Activity
1. Look at the picture carefully and cite six (6) ”don‘ts in food preparation".
2. Describe how malpractices shown in the picture can cause food borne illness.
3. cite a hazard involved in a certain food safety malpractice.
4. Cite the ”Don‘ts" in food preparation

Don’ts in Food Preparation

rm coming
to help

4'"
3- .

Nb

"Everybody has a role to play in keeping food safe. Food satety is a shared responsi lity between
governments, industry, producers, academia, and consumers. everyone has a role to play. Achieving
food safety is a multi-sectoral eftort reauiring expertise from a range orditrerent disciplines -

toxicology, microbiolosv. parasitology, nutrition, health economics, and human and veterinary
medicine. local communities, women's groups and school education also play an important role."

neierences

M19//www (do org/docrep/bus/amine/ainoaeos ntrn

ritrorscnoal inc l2oo9) Manual rortne irnplernentanon at ine essential nealtri care praitrarn in day care centers ritforscnoal inc,

Czznvari de oro city, zoos

rive kevstolaod saretv Manual,D2Dal1mento1Food sarettzaonases and Foddimme piseases, WHO zoos

M19//Www fondsafelv guv/

ian curtsarniienta, road service System— 1, sandal of nutrition, enilippine Women’: universitywianila, Z013

introduction to road service, ntri Ed izavneealacio et Al ,zooa

eiiiiiizanit windy, road and Nulrlllon kesearcn institute, uepartrnentov science and recnnoloiiy, zoia

Page JD of11' Food Safety is united to Nutrinon

Activity Sheet: Dont’s in Food Preparation

Page 11 a]11: Food Sujekyis Lrmu to Nutrition

Good Hygiene Practices
Help Fight Sickness and Malnutrition

Nutr on Education Module4

Learning Objectives:
1. Discuss the importance of personal hygiene to health;
2. Enumerate the basic personal hygiene practices; and
3. ldentifvthree (3) types of worms and Its prevention.

Poor hygiene is the most

common cause of
diarrhea and intestinal

worm infection.

Handwashing with soap

is very cost-effective to

fight sickness and

malnutrition.

Benefits of good personal hygiene:

1. Pramates good health Proper grooming and healthy
.
Helps feel good personal habits help ward off

axuwblrs
Maintains a healthy smile
.
illnesses and make a person
.
Helps maintain strong and healthy gums
feels good. Make it a habit!
.
Minimizes the risk of infection

.
Prevents the spread of bacteria and viruses

Health is a spectrum of good practices. One of these is good

personal hygiene, which is essential to promote health.

Page 1 of 5: Good Hyigelle Practices Help rlgm Sickness and Malnutrition

(ii!) 3 lDRC*CRDl gIRR='F ‘M !!‘(\4lrl»dl:|<l|l'l4:4,llK|V£ llrvl‘J»V‘en

What are the effects of poor hygiene?
Poor hygiene practices allow bacteria and parasites to live in our hands and other parts
ofthe body. When a person eats, drinks, or touches his mouth with unclean hands, bad

organisms can enterthe digestive system and cause diarrhea, intestinal worm infection,
or inflammation ofthe intestines.

llll.lillrllll

Figure 1. Link of poor hygiene to malnutrition

Adupzediram Generation Nuvirion: Prevention Factsheel in

Page 2 11/ 5: Good Hyigerie Practices Help Fight Sizknesx and Malnutrition
Diarrhea is a disease characterized by Intestinal worm infection usually causes

mild discomfort (like itching) but if left

experiencing more than three (3) liquid stools

per day. it is usually caused by accidentally untreated, presence of parasitic worms

in the body may lead to several health

swallowing bacteria from feces with food and
drinks. This issues such as:
happens when hands are not

properly washed before eating or the food and

drink are prepared with water contaminated 1. Poor absorption of nutrients because
with feces. worms compete with the body for
food;
lfdiarrhea is Ielt untreated fortwo 2. Bleeding in the intestine resulting to
12) weeks or

more, the affected child will not be able to anemia;

absorb enough nutrients needed ror growth 5-” Diarrhea;

and health. Furthermore, if diarrhea affects a
4. Loss of appetite and pain in the
child repeatedly, he may lose fluids abdomen;
and nutrients 5. Obstruction in the intestine when
(dehydration) causingweakness.
His intestines will also become inflamed and worms have become too many; and
6. Destruction of tissues and organs
blunt resulting to poor absorption of nutrients
even after diarrhea has been resolved. This they invade
results to undemutrition which is one ofthe
Poor absorption of nutrients, diarrhea
causes of frequents illness, and even death,
and blood loss cause malnutrition and
among children.
anemia even ifa child seems to eat

adequate amounts of food. Loss of

appetite, abdominal pain and

Quick facts
obstruction in the intestine reduce the
actual food intake of an infected child
As per 2015 report of WHO, there are 2.6
contributingto further weight loss and
million deaths per year among children below
undernutrition. The health of a Child
five years old and nearly half ofthis is related
worsens when the parasitic worms
to undernutrition.
destroy the tissues and organs they live
in. Because of undernutrition and poor

health, an infected child fails to attend

and perrorm well in school. His physical
and mental development is impaired.
Poor hygiene practices may also cause

intestinal worm infection. Parasitic worms

This type or inrection may also occur
come from the feces of infected individuals and
among pregnant women, which poses
animals. The small worms or the eggs may be
negative outcomes like: low birth
swallowed or may enter the body through the
weight babies, impaired milk
skin when a person walks barefoot on soil
production, and increased risk of death
where there are feces. Worms may also come
for the mother and the baby.
from the meat of infected animals. Hence, it is

important to ensure that meat dishes, like all

other food items, are adequately cooked to kill

Page 3 of 5: Good Hylgerle Practices Help Fight sickness and Malnutrition

 Roundworms lay eggs in the
In summary, poor hygiene isthe most common
_

cause of diarrhea and intestlnai worm infection. gut and then hatch and grow into
mawre W°"n5 that 3'50 lav mare
These health problems may not lrnmedlateiy
result to death but according to wno, so % or eggs- These eggs are then passed
undernutrition cases are related to repeated out in the feces. The adult worm

dlarrhea and lntestvlai worm infection. will continue to live In the gut and
Undernutrition may not only lead ta death; it also when it dies, it will also be passed
results to low intellectual ability and economic out in the stool,
productivity entrapplng its victims into a life of

poverty.

Know More About Your Enemy:

3 Common Types of Worm

Parasitic infection is common in children with poor

hygiene practices and comes in contact with soil and

dirt during playing. The 3 main types of worms that
affect humans are called threadworms (sometimes
known as the pinworm], roundworms, and

tapeworms.

Figure 1 Threadwurms also known as pinworms Figure 3 rapeworrns

Threadworms are spread mainly by contact

Tapewm-ms are far mm

with infected people. poor hygiene. and common in animals than humans
ineffective or lack of handwashing. The eggs can but transmission is still po55ib|e
lay underthe finger nails until passed on. They of
through consumption
cause itchy anus and genitals and can be seen in undercooked and infected meats
the feces or on the toilet paper after wiping. Tspewdrms are usually flat and
rlbbon—|lke made up of segments.

These worms can lay eggs and

multiply, too. Suffering with

tapeworms IS not nnrmally serious

initially, but if left untreated can

cause hunger and loss of weight.

Figure 2 Roundworms
Page 4 af5. Goad Hwuene Pmmces Help Fight Slckrless and Ma/rll.Il’Ilt1l7rl
 Other good hygiene
habits to maintain
health and good
nutrition:

Trim your nails

Keep your finger and toenails
trimmed to prevent worm eggs and
simple Practices in reducing bacteriafrom hiding underneath.
risks of acquiring diseases,
intestinal Bathe Regularw
especially worm
clean your with soap and
_
body
infectl on: shampoo your hair.

1. Cook meatthoroughly.
Brush and H055
2. Wash all fruits and vegetables before serving.
Brush teeth after meals or twice a
3. Always use slippers or shoes.

Build
day and floss daily. Brushing
4. a sanitary toilet and use this properly.
minimizes the accumulation of
5. As with all treatments for worms, all the family
bacteria, which can cause tooth
should be treated in case of cross—contamination

and any pet feces should be examined for the

decay and gum diseases. Visit the
dentist every 6 months for check-ups
same reason.
and cleaning.

Basic Personal sleep tight

G I f SI 8- 10 h u

toeltgeinrtelfroedheesd anedefeadytofakres
o a .

Hygiene Habits
on the day every morning.
Poor hygiene is the most common cause of

diarrhea and intestinal worm infection. It IS

important to maintain cleanliness of one’s self.

Studies prove that hand washing is the most

errectiiie way of reducingthe risk or acquiring

diarrhea and intestinal worms. It should be done

regularly, most especially during these situations:

~/ Before
preparing or eating food
»/ After usingthe toilet

/ After coughing or sneexing

/ After handling garbage to prevent the spread of
bacteria and viruses
Page 5 oils. Goad Hyioene Practices Help Fight Sickness and Malnutrition
Self-assessment Questions racemes:
"M

Multiple Choices: Choose the correct answer. "W_;';;:;;;$;;;;‘j;'*;

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1. These are very small white parasites that Iclnk
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5. It is the most effective way of reducing the risk

of developing worms.

a. Hand washing
I3. Poor hygiene
c. Trimmed linger nails

Page 6 of 5: Good Hyfgelle Prurfires Help Fight Sickness and Malnutrition

Simple Physical Activities
for Healthy Mind and Body

Nutrition Education Module 5

Learning 0b]ECi.'IVESC
.
understand the importance of physical activity and exercise for optimum health.

E":‘>.*’!"
Be able to encourage children to engage in physical activities and exercises;
Be able to differentiate exercise and physical activity;
Appreciate the benefits of physical activity and exercise; and
Learn suggested physical activities and exercises for school age children.

Exercise is integral in achieving overall health.

When partnered with proper nutrition, optimum
well-being is highly attainable.

Quick Facts
In the 2013 National Nutrition Survey of the Food and
Nutrition Research Institute (FNRI-DOST), 3 out of 10

Filipino adults are overweight or obese, a very high

prevalence of physical inactivity was found among adults.

Globally, physical inactivity has also been identified as

the rourth leading risk ractor ror mortality, causing an

estimated 3.2 million deaths (WHO).

in the current era of digital devices,

Act now!
Teach ourvoune school children the
encouraging children to engage in physical
activities is as difficult as influencing them to importance of physical activity.
eat tlieirvegetables and fruits.They are Introducing them to its benefits and roles

increasingly exposed to hand held devices on health can make an impact on their
causmethem to develop habits with very daily habits as early as now. And if paired
minimal rill‘/Sical activitv- ll i5 "OW "W3
with proper nutrition, children can

challenging to invite them to outdoor

achieve optimal health and development.
activities like gardening orto the dirreient

laro rig laliiwe have such as potiiitero.

Page 1 on; simple Physical Acriwnes for Healthy Mind and Body

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What is Physical Activity? Exercise is Medicine!

Any bodily movement produced by skeletal There is a strong evidence on the

muscles that requires energy. This includes: benefits of exercise in weight

/Household chores maintenance as well as treatment and

/Transportation prevention of chronic illnesses. Even

./ Leisure simple regular physical activity has

,/ Occupational activities been proven beneficial in preventing

,/ Horne and family care the on-set of various diseases. It has

./ Recreational activities or sports. been studied and proven that a 10

minute continued physical activity can

be beneficial to health. Although 10

classifications:
minutes is not enough to be tit and

healthy,it is important to realize that

Baseline Physical Activity exercise can be programmed and
it pertains to daily, |ight—lntensity activ "es we
distributed the
throughout day. Indeed,
usually do such as standing, walking, and
considering its Iong—term benefits,
liiting. exercise can be fun and doable.

Health Enhancing Physical Activity

Physical activity, when added to baseline

activity, produces health benefits. Brisk ’- Sitting is the new

walking, jumping rope, dancing, lifting smoking of this era.

moderate to heavy objects, climbing on

playground equipment at recess, and doing ,..,,i..,i..at...a....

yoga or Zumba are some examples.

Benefits of Regular Physical Activity at Correct Intensity:

/ Reduces the risk of death bv 40%
/ Lower risks of colon cancer by 60%

/ Reduces incidence of diabetes by almost 40%

/ Reduces incidence of high blood pressure by almost 50%

-/ Can reduce the risk of developing Alzheimer’: disease

/ Can decrease depression as elfectivelv as medications or behavioral tnerapv
/ Regular privslcal activity has been shown to lead to higher scores for adolescents
/ In elernentarv school setting. regular plivslcal activity can decrease discipline incidents

involving violence by 59% and decrease out—of—scnooI suspensions by 67%

Exercise IS indeed a medicine. Looking at the list above, these are the common diseases

among adults. Hence, it is crucial to avoid physical inactivity at the early age of school
children and fight one of the leading causes of ill-health. Otherwise, it can pose a greater
risk to individuals than other risk factors.

Page 2 on: Simple Physical Activities for Healthy Mind and Body
 Be Active and Be Productive Physical Activity
Allow children to be physically active. Let them Re_c°mmendatl ons for
play or involving them to do some household Children (5-12 years)
tasks can he a good practice.

Active Travel:
Exercise may not only help in achieving overall _ _ A _ _

health but may also assist a child's holistic

Walking, cycling, stair climbing

development. it can even help improve school

performance and discipline.

Increasing Daily Activities: ‘fl

/Forall Individuals, doing some activines is hotter
Active Daily Tasks:
than doing none at all. Even small increases in
Some household and school chores are
baseline activity can improve overall health.
increasing oaseline activity leg. activities of daily Scrubbing or mopping floors. fetching
water in 3 pail, raking leaves, bathing 3
living) increases energy expenditure, which can

help maintain a healthy body weight. lfthese dog, rearranging household furniture,
oaseline activities are weightlaearing, they may or similar activities at home or school.
improve pone health as well.
/ Walking short distances instead oftaking a
Encourage children to hgipmt .,,

vehicle may help and

reduce trarric congestion some ofthe househoid 0, “hon.
may decrease pollution. Baseline activities has
Chores not only to develop responsible
other benefits than health.
character but also to keep them
/ Baseline activities help build a culture where
healthy and active. Ensure that chores
physical activity is the social norm.
given to children are manageable and
¢ short duration of activ es are appropriate for
safe. Guidance and supervision is
people who were inactive and have started to
advised for the safety of the children.
gradually increase their level of activity. These
are also for other individuals whose activity may
he limited oy other conditions. Exercise, name or sports;
Program physical activity for 2030
_
minutes daily such as sports or active

looPW p looPW looPW I games. Activities that are being done

g I in physical education suliiects may
help add to children's active lifestyle.

A ll) minute daily exercise is beneficial to health. It will improve your fitness level.
Enjoy quick breaks or short episodes of activities leading to complete daily physical
activity requirements for long—terrii health benefits.

Page 3 on; simple Physical Activities for Healthy Mind and Body
 Active Travel:
Encourage children to choose their own
Walking, cycling, stair climbing
sport or physical game they truly enjoy.
This will help keep them be active.

High Impact Play (unstructured

spontaneous): Active Daily Tasks:
Activities peitainingto high impact active Same as activities for children ages 512
play on most, if not, all, days ofthe week years old.
such as running, jumping, hopping,
skipping, Iuksnrlg tinik, parintern,
Exercise, Dance or Sports:
tumbangpreso, agawan base, and other
Teens and young adults need at least 40
/oro rig /olii. walking, stair climbing, minutes of programmed physical activities
climbing trees, and playground activities
such fitness
as related, rhythmic, or sports
such asjungle bars, ropes, and other
activities. For fitness goals,the minimum is
similar activities are also recommended.
a continuous 20-30 minutes for at least
Guidance and supervision is advised for
3—5 times a week.
the safety of children.

High Impact Play (Unstructured

Physical Activity Spontaneous Play):
At least 20 minutes of sustained
Recommended for
moderate to vigorous physical activities
Adolescents to Young resulting in rapid breathing such as brisk

walking, jogging, local games (tumbang

Adults (13-20 years) preso, agawang bose, etc.) and dancing.

Filipino adolescents and young adults Muscle Strengthening and

should engage in at least so minutes of
Flexi y Activities:
daily physical activity consisting of any or
At least 2-3 times a week of activities that
combination ofthe following physical
build muscle, bone strength and flexibility
activities.
such as weight bearing calisthenics and

ti." load bearing exercises involving major

muscle groups.

Relevance;

lili ciirtsarrnieiiro, uiiiiinaii tor Exercise and SDon:,2D14

rriiiipoine rvaiiionai Guideline: on Physical ALIwiIV. zms

strenginaiiacondinoniniiinc rm Dlries,20lS
Your Prescription Health series, Ex lSerlSrMEdlLIliEr
rriiiippines, 2015

Page A of 4: simple Phytiaol Aclii/itiesjol Healthy Mind arid sody

 Feeding Babies Aged 0-6 months:

Exclusive Breastfeeding

Breast milk is the only food

a baby needs during the

first six months

-
It makes the baby grow strong and healthy,
-
Breast milk gives babies all the food and water they
need during the first six months oriire.
A baby's stomach cannot digest any foods
-

except breast milk.

-
Exclusive breastfeeding until the baby is six
months old protects the baby against
sicknesses. Exclusive breastfeeding means

giying the baby breast milk only and nothing else.

ihenonnbroiett tom

Feed your baby only breast milk during the first 6 months

»
Put the baby to your breast immediateiy aiter birth. A new born baby can suckie (feed) strongly.
»
Give the first miik (colostrum) to your baby. it Drotects him/her rrom many diseases.
»
vour breast miik has an the rood and water your baby needs. no not give any other water or roods in the
first 5 months, it couid make your baby sick iexambie: with diarrhea).
»
areastreed when the baby wants to feed, at ieast s»1o times during the day and night.
»

Regular breastreeding will heib your body to produce enough miik and keep your breasts rrom becoming
swoiien and painrui.
»
Never nmctice mixed reeding (which means combining breastreeding with infant formula or other roods).
»
niscuss with your heaith care centre which teeding method is suitabie for your baby.

Breastfeeding your baby:

-
start breastreeding immediately after birth and do not give any otherfood or drink.

Immediately go to the clinic if you have cracked nipples or swollen breasts, or if your baby has sores or
-

thrush in the mouth.

-
After six months stop breastfeeding quickly ie.g. over 1 days to 3 weeks maximum).

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If you decide to give your baby infant formula
(replacement feeding) you need to have:
-

enough money to buy iniant formula

—

clean waterano good sanitation

-
a clean home and a cool, safe place to store the milk la rrloge orcleon closed cupboard]
-

enough cooking iuel to prepare the food- the means? to prepare your baby's rood both day
and night
-
access to healthcare ioclllties

good ramily support.

—

do not breastfeed your baby once you haye started giving lnrantronnula.

TAKE NOTE!
skin-to-skin contact between you and the baby is good for
you and your baby in many ways. it also helps you to
breastreeo your baby successfully.

Have skin—toeskin contact with your baby nght arter birth.

vou and your child should not be seoarated aiier birth.
-
Let the baby sleep close to you.That also makes it easier
to feed him/her.

WATCH over your babys weight and health through

regular visits to the health care centre.

TAKE NOTE!
when breastfeeding, you need more food than usual
because you haya to feed two —

yourself and your baby. Eat

a healthy, balanced diet with olenty of ioodsthat giye you

energy and help to protect you and your baby's health.

REMEMBER!
Wash your hands after changing the babys clothing. This
ayoios soreaolng germs that can cause illness.

Adapted tron. Fond ano Aglltultme Orgaril1.=uan[FAO)i20tJ9

 Grow Healthy and
Smart with Iodine

Iodine is important because:

/ It makes the brain and body function properly.
“
/ It is essential to the healthy development
of unborn babies and young children.
/ It helps pregnant women deliyer healthy
babies.

Sources of Iodine:

/Fish
/Seafoods
/Seaweeds

/Iodized Salt

In areas where it IS hard to get seafish and

seafood, iodized salt is an important part of

every diet.

Lack of iodine results in: Everybody needs enough iodine in their

diet to stay
healthy and prevent goiter.
/Poor school performance in children Pregnant women and breastfeeding
/Mental retardation women, and young children need

./ Impaired mental and physical development enough iodine to make sure the child

of the child during pregnancy (Cretinism) develops well, mentally and physically.
/Golter Iodine helps regulate nerve and muscle

function, body temperature, growth,

reproduction, and other body functions.

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 Sources of iodine found in our diet:

1 large egg can provide 15-25 % of the recommended daily intake of iodine for Filipinos
(depending on age group).
1 cup of boiled mature patani beans has a little more than 10% ofthe recommended

daily intake ofiodine for both children and adults.

1 serving (35 grams) ufshrlmp cuntalns around 25% or recommended daily Intake or

iodine ror Filipinos (6 years old and above) and almost was for children 5 years and
below.

Use lodized Salt!

/Always use iodized salt when cooking and eating

family meals.
/ Make sure the salt you buy carries the label
”iodi1ed".
/Add lodized salt to fund an the table or when It IS

nearly cooked. Do not cook lodized salt too long,

it destroys the iodine.

Use Salt in Moderation

/ Too much salt is not good for your heart and blood

pressure. Ateaspoon of salt is the recommended

intake per day.
/ use herbs, spices, garlic and onions, or vegetables to

flavor foods instead of too much salt.

/ Instant food, condiments, chips and other preserved
goods may contain high amounts or salt. Make sure to

check the labels.

/ The more processed foods you consume, the less
table salt you should use.

Adapted/min Healthy Eating Resources, FAO, 2009

 Healthier Bodies with
Vitamin A

We need Vitamin A because:

Protects against illness
Helps body to recover more quickly from illness
Promotes eye health for good vision
Helps to keep the skin,gut, hair and lungs healthy.

Vitamin A can be found in variety

of plant and animal-based foods.

Foods for recommended daily

Vitamin A intake:

sou rces of Vita m i n A; ‘/5 medium piece [or 1/2 cup) of boiled orange karnote can

nroyide lows of reoommended daily intake or vitamin Aior

children (an years old) and almost 30% for adults (19 years
orange and yellow vegetables: oldand above]

orange and yellow karnote _ _

1 cup of kalabasa (boiled) can give ran (6-9 years u|d)1S

Kalabasa
%ofitheir daily recommended vitamin A intake
Carrots
1 cup of boiled leaves or koturny or kulitis can provide more

than 100 so or the recommended wtamin A intake ror children,

Green lea” Vegetables:
teenagers lexceot is-is year~o|d males) and adults (19 years
5”!”l'”‘r “’’'""”'r !‘”’"”‘E “P5 old and above]. nonetheless, the same amount of this food
Kulitis, perhuy. siyuri/yas can give males new years oidi almost 30% of recommended
dillv vitamin A Imike
Kangkong, mustasa, malunggay

_
1 cup Msdiuyot leaves lboiled) can ve more than most of
013039 and Yellow ‘NR5: the recommended daily vitamin A intake of children (6-9 years
Ripe mangoes, papaya old) and almost 99% tor 10-12 year old children.

Tiesa, and tomatoes

1 serving [3/4 oip) of boiled lagikway leaves can give children
(an years did) more than half or their vitamin A
Animal 50Uf€eS= recommended intake
Liver (chicken, pork, beef)
1 slice la/4 cup] or ripe papaya contains vitamin A equivalent
Eggs (eggvolkl
. .
to 15% of the recommended daily vitamin A intake or children
Milk, butter, margarine and cheese (W Wm aw)

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 Lack of Vitamin A results in:

/ Low body resistance to disease

¢ Poor growth
./ Eye sensitivity to bright light
/ Inability to see in dim light or "night blindness"
/ Dryness of the eye
/ Blindness (in severe deficiency)
./ Rough dry skin and membranes of nose and throat

Get Enough Vitamin A!

/ Eat at least one vitamin-rich food per day. / Introduce leafy vegetables at an early
Alternately eat from variety of plant food age.Give plenty of vitamin A-rich foods
and animal sources of vitamin A Example, to children 6 months and older. It Will
one medium-sized boiled orange sweet prevent illnesses and night blindness.
potato with butter for snack or 1 serving
valzava or ripe mangoes after meals ./ Let children enjoytheir vegetables. Let
them learn or see how to cook
"Add green leafy vegetables to stews or vegetables. Tell them how it can make

soups or even in dishes like siniyuny. nilaga, them healthier or stronger every time
tinola, sopas and other soups. This will help they eat these vegetables.
add to your vitamin A intake at the same

time enjoy your regular dishes without / Vitamin A‘l’lCl'I food is recommended for
compromising flavor, most of the local pregnant and breastfeeding mothers to
green leafy vegetable have a neutral flavor stay healthy and ensure their child

except for rriulimggay. grows healthy.

Warningl
Vitamin A supplements might be given
to young children and women within 6

weeks after giving birth. High dosages of

vitamin A supplements should not be

given to women during pregnancy

because it may pose harm to the unborn

baby. Consult local health centers or a

health care professional before taking

any vitamin A supplements.

Source: Food and Agriculture Organization of the United Nations (FAD), 2009, Healthy Eating Resources
 Stronger Bodies
with Iron

Iron makes our bodies strong!

Strengthens blood
Builds muscles and brain

Helps bodvto work properly

Well-balanced diet provides enough iron.

Sources of Iron:

Legumes: beans, peas, lentils

Dark green leaiy vegetables: kulitis, tulinu

malunggay, pechuy, Saluyot, kalnote tops

Liver, blood and other organ meat

Red meat

Eggs
Whole grain cereals: adlai, purple glutinous
Rice, brown rice

Iran from animal foods can be easily used hythe body.

Lack of iron results in: Iron from ,,rsm_r,.-rm foods rs besteaten

withanimal-based foods or fruits.
Iron deficiency anemia
Reduced physical capacity
G5"5'3' ‘”e3k"e55 Good fruits to eat with iron-rich plant foods
Reduced alertness and concentration are da,,,,,d,,,,’ k,,,a,,,,,,,5,’ dayap’ guavay
Pale Cnmplexlnn kumias and other local fruits rich in vitamin c
Poor resistance to cold temperatures

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1 cup of boiled kulitis leaves can give:
More than 1/2 of recommended iron intake for following age groups:
>63 years old children, both male and female
>males aged 10-12 years old and 16-29 years old
More than 25 % of the recommended daily iron intake for females aged 13 to 29 years old

1 cup of boiled leaves of Japanese malunggay, katuray and saluyot can provide:
Around 20% ofthe daily recommended iron intake ofchildren aged 5-9 years old

Breast milk is the best source of iron for

babies under 6 months.

Iron for Women

Women and older girls should have more iron—rich

foods because they lose iron during menstruation.

During pregnancy, anemia can cause problems

during delivery and hinders the healthy development
of the child. Thus, pregnant women are often
advised to take supplementary Iron.

Get More Iron

Eat variety of foods everyday

Eat fruits with orafler meals to ensure better use of iron from food.

Do not drink tea or coffee until 1 or 2 hours after meal to prevent reduction or iron absorption.
Drink fresh fruit mice for beverages ldolorioon, soritol, koloinorisi iuice, kornios shake) —

vitamin c assists in iron absorption.

Ensure that women and oldergirls in household eat plenty of iron-rich foods.
Glve iron—rich foods to children 5 months and older. Teach schoolchildren the value of local

vegetables as source of nutrients. It helps them learn to eat green leafy vegetables laside from
meat) at an early age.

Adapted from Healthy Eating Resources, no, 21709