Download The key to a heart – healthy diet

MEDIA RELEASES (August 2011)
1. More Filipinos are overweight, obese (Press Release – Czarina Teresita S.
Martinez)
2. Smoking still no. 1 killer among Filipinos (Press Release – Eva A. Goyena)
3. Ano ang kakainin ni Tatay at Nanay (Press Release – Marietta M.
Bumanglag)
4. Pregnant and lactating women still iodine deficient (Press Release – Celina
Ann Z. Javier)
5. Choose your daily source of protein (Press Release – Ma. Idelia G. Glorioso)
6. Do we need food supplements in sports? (Press Release – Jund Rian A.
Doringo)
7. Eggs: Pinoy’s most consumed protein-rich food (Press Release – Charina A.
Javier)
8. The key to a heart-healthy diet (Press Release – Josefina T. Gonzales)
9. Favorite instant meals for people on the go (News Feature – Salvador R.
Serrano)
10. Rediscover the basic goodness of brown rice (Press Release – Victor J.
Alfonso, Jr.)
Noted by:
ZENAIDA V. NARCISO, Ph.D.
TDSTSD Chief
Date: August 2011
More Filipinos are overweight, obese
The 7th National Nutrition Survey (NNS) conducted by the Food and Nutrition
Research Institute of the Department of Science and Technology (FNRI-DOST) in
2008 found that 27 in every 100 Filipino adults are overweight and obese based on
body mass index (BMI) classification.
The survey found that overweight and obese are highest in adults 40 to 59 years old.
The prevalence of overweight and obese is constantly increasing from 16.6 percent
(%) in 1993 to 20.2% in 1998, 24.0% in 2003 and 26.6% in 2008.
The survey results furthered revealed that the proportion of overweight and obese
increased by 10 percentage points over the 15-year period.
The regions with higher prevalence of overweight among adults than the national
average were Region III (Central Luzon), CAR, NCR, Region IV-A (CALABARZON),
Region VII (Central Visayas), Region VIII (Eastern Visayas) Region X (Northern
Mindanao), Region XI (Davao) and CARAGA.
In addition, the FNRI 7th NNS surveyed the lifestyle behaviors that may affect the
well-being of the population. Among them are smoking, alcohol drinking, and
physical activities.
The survey revealed that three in every 10 Filipinos adults smoke cigarettes at an
average of 10 sticks per day.
As to alcoholic drinking, the survey showed that 3 in every 10 Filipino adults drink
alcoholic beverages, with gin and beer topping the list.
With regards to physical activity, the FNRI data showed that only 7 in 100 Filipino
adults are engaged in vigorous exercises at least three to four times a week.
The FNRI identified poor diet, sedentary lifestyle, alcohol intake and smoking as
behavioral risk factors that may be modified to delay if not prevent the onset of
obesity, diabetes, hypertension, abnormal lung function, and dyslipidemia or
abnormal lipid levels in the blood.
Message 10 of the Nutritional Guidelines for Filipinos (NGF) identified the key
components of a healthy lifestyle. These are healthy diet, regular exercise,
abstinence from smoking and moderate alcohol intake.
The FNRI recommends a balanced diet comprising a variety of food. The food guide
pyramid shows the recommended daily servings of the different food groups for
different age groups. The graphical illustration of the Food Pyramid can be viewed at
the FNRI website.
The NGF warrants the importance of regular exercise. However, adults 40 years and
over with known risk factors need to get a medical clearance before starting an
exercise regimen.
A regular physical activity promotes weight control and weight maintenance, toned
muscles and firm skin. It also improves blood circulation and increases efficiency of
the heart and lungs. Walking, taking the stairs, and doing household chores are
examples of simple forms of exercises.
On smoking, the NGF says the best rule is never to start smoking because once the
habit is established, giving-up smoking is not easy.
If alcoholic beverages are consumed, it should be taken in moderation.
The following portions are equal to one alcohol equivalent providing 20 cubic
centimeters (cc) ethanol providing about 200 calories:

1 ½ ounces (oz) distilled beverage such as gin;

12 oz or 360 cc or 1 bottle of beer;

4 oz of 120 cc or ½ glass of wine; or

1 oz or 30 cc or 1 jigger of 100 proof whiskey.
Moderate alcohol consumption means no more than one drink per day for women
and no more than two drinks per day for men.
The changing lifestyle of Filipinos may increase chronic degenerative diseases
which may be prevented by good nutrition, regular exercise, not smoking and
avoiding alcoholic beverages.
For more information on food and nutrition, contact: Dr. Mario V. Capanzana,
Director, Food and Nutrition Research Institute, Department of Science and
Technology,
General
Santos
Avenue,
Bicutan,
Taguig
City.
E-mail:
[email protected] or [email protected] Telefax: 837-2934 and 827-3164, or
call: 8372071 local 2296 or visit our website: http://www.fnri.dost.gov.ph. (FNRIDOST S&T Media Service: Press Release – CZARINA TERESITA S. MARTINEZ)
Smoking still no.1 killer among Filipinos
The country’s annual death toll due to smoking-related cardiovascular diseases
including heart attack and stroke was estimated at 49,000 in 2008, making smoking
the leading risk factor, according to the 7th National Nutrition Survey conducted by
the Food and Nutrition Research Institute of the Department of Science and
Technology (FNRI-DOST).
The prevalence of smoking including other cardiovascular risk factors such as
hypertension, diabetes, high cholesterol, obesity and physical inactivity were
presented by Ms. Charmaine A. Duante, Senior Science Research Specialist during
the 36th FNRI July Seminar Series at Bicutan, Taguig City.
The nationwide survey which studied more than 7,000 Filipinos 20 years old and
above showed that 31 out of 100 Filipinos were current cigarette smokers.
Furthermore, male smokers were 4 times greater in number than female smokers.
The NNS results showed that males who were 20-29 years old were more likely to
smoke than their female counterparts.
Among smokers, the survey further reported that commercial cigarettes were
commonly smoked than other types of tobacco, with an average of half-pack a day.
There was an increasing trend in smoking from 1998 until 2003 to about 35.0%
prevalence but the latest prevalence of 31.0% in 2008 was a significant reduction.
Apparently, the decline may be due to various strategies and programs implemented
by health experts from government and private sectors including medical societies to
help curb the growing number of deaths due to smoking.
One such program spearheaded by the Department of Health (DOH) is the national
Healthy Lifestyle Program that promotes healthy lifestyle including smoking
cessation.
Also, the Philippine Coalition for the Prevention and Control of Non-Communicable
Diseases (PCPCPNCD) had its advocacy for the declaration of the Decade of
Healthy Lifestyle 2005-2010, the search for HL Advocacy Award and conduct of
conferences on Healthy Lifestyle, among others.
These interesting results of the FNRI-DOST provide basis for formulating and
strengthening a systematic, gender and age specific approach by the government
and private sectors against smoking and other cardiovascular (CVD) risk factors.
The Institute would be pleased to have these data disseminated and used by
individuals or other organizations in promoting behavioral change modification at the
individual level for the reduction of CVD mortality and morbidity among Filipinos.
For more information on food and nutrition, contact:
Dr. Mario V. Capanzana,
Director, Food and Nutrition Research Institute, Department of Science and
Technology, General Santos Avenue, Bicutan, Taguig City; Tel/Fax Num: 8372934
and 8373164; email: [email protected], [email protected]; FNRI-DOST
website: http://www.fnri.dost.gov.ph. (FNRI-DOST S & T Media Service: Press
Release – EVA ABILLE-GOYENA)
Ano na ang kakainin ni Tatay at Nanay?
Sa edad na 88 at 79, ang aking Tatay Celin at Nanay Coring ay kabilang sa patuloy
na dumadaming matatanda sa ating lipunan. Dahil maraming physiological at
cognitive
na pagbabago sa kanilang katawan,
naapektuhan na ang kanilang
panlasa at panunaw, hilig sa pagkain at konsumo ng pang araw araw na pagkain.
Mabagal na din ang kanilang pagkilos at hindi na aktibo sa mga gawaing bahay.
Hindi naman sila nag-iisa sa ganitong estado. Ganyan ang nangyayari kapag ang
tao ay tumuntong na sa edad 60, na siyang simula ng senior citizenship. Bagama’t
hindi pare pareho ng nararamdaman sapagkat malawak ang sakop ng pagiging
senior citizen. Iba-iba din ang antas ng kalusugan, depende kung paano nya
inalagaan ang katawan at isipan noong medyo bata-bata pa sila.
May mga kategorya ang pagiging senior citizen. May young old (60-69 years), old
old (70-79 years), at oldest old (80 years and above). Mayroong kahit senior citizen
na ay
mas mukhang bata dahil maalaga sa katawan, maayos ang pagpili ng
kinakain, hindi umiinom ng alak, hindi naninigarilyo, at nag e ehersisyo kung kaya
masigla pa din ang katawan.
Noong taong 2000, naitalang 8.4 porsyento na ang mga matatanda sa kabuuang
bilang ng sambayanang Pilipino, at patuloy ang kanilang pagdami.
Sa kasalukuyan, ganito ang nakasaad sa huling datos ng 7th National Nutrition
Survey ng Food and Nutrition Research Institute, Department of Science and
Technology noong 2008.
Sa mga nakaraang mga taon, habang bumababa ang
porsyento ng mga matatandang pumapayat , tumataas naman ang porsyento ng
mga tumataba. Ang pagpayat ay resulta ng pagkaing salat sa sustansya lalo na sa
protina na siyang tagapagbuo ng ating mga kalamnan.
Sa katunayan, 18 sa bawat 100 katao na may edad 60-69, ay palagiang mababa
ang timbang. Sa may edad 70 at pataas, 27 sa bawat 100 katao ang nasa katulad
na kalagayan.
Iyon namang edad 60-69 na tumataba ay pumatak sa 20 kada 100 katao. Mas maliit
ang bilang ng mga sobrang taba na nasa 5 kada 100 katao. Sa may edad 70 at
pataas, 14
at
2 sa bawat 100 katao ang tumataba at sobrang taba, ayon sa
pagkakasunod.
Maraming mga bagay ang dapat bigyan pansin upang mapanatiling maayos ang
kalagayan ng tumatandang populasyon. Hindi ibig sabihin na pag tumanda tayo ay
magiging masasakitin at nanghihina. Kasama lang talaga sa normal cycle of life ang
mga pagbabago na hindi maiiwasan at hindi na maaring ibalik tulad ng sa kabataan.
Kami sa FNRI ay nagsikap na maghanda ng anim na recipes
na pwedeng
pagsaluhan ng pamilya, at higit sa lahat ay pwedeng- pwede kay lolo at lola. Ito kasi
ang kadalasang hinahain nila. Tanggap naman nila na maraming pagkain ang hindi
na nila masyadong makain, makain man ay konti lang. Hindi naman sila dapat
pagbawalan, mag aadjust lang sa dami at klase. Halimbawa: kung bawal ang fatty
foods, bigyan sila ng isda at manok na tinanggalan ng balat, at mga prutas sa halip
na cakes. Mayroon din tayong mga low fat at non-fat milk, at mga lite food products
na mahalagang sangkap ng mga lutuin.
Sana ay masubukan ninyo ang mga recipes na aming inihanda. Tiyak na maiibigan
nila dahil bukod sa angkop sa kanilang panlasa, masustansya at masarap pa.
Sa mga susunod na salu-salo, ipadama nating pinahahalagahan pa din natin sila…..
Hindi ba’t noong mga bata pa tayo ay sabik tayong nag aabang ng masasarap na
luto ni nanay? Ngayon ang pagkakataon natin na ibalik ang taos-pusong
pasasalamat at ibalik ang karampatang pagsisilbi sa mga taong nasa dapit-hapon ng
kanilang buhay.
Tumatak sa isip ko ang nabasa kong artikulo na may pang wakas na habilin: “WHO
YOU ARE, WE WERE; WHO WE ARE, YOU WILL BE”.
Para sa karagdagang impormasyon at kaalaman sa pagkain at nutrisyon, sumulat o
tumawag kay Dr. Mario V. Capanzana, Direktor, FNRI-DOST sa kanyang email
address: [email protected] o [email protected] o sa telepono bilang 8372934/837-3164. Maaari ding bisitahin ang FNRI website: http://www.fnri.dost.gov.ph
(FNRI-DOST S & T Media Service: Press Release - MARIETTA M. BUMANGLAG)
FNRI Recipes
Milky Jello
Ingredients:
Procedure:
Jello
6 cups
Water
½ pack
Gulaman, powder, red
½ pack
½ cup
4 leaves
Milk solution
2 liters
2 liters
2 cups
2 Tbsps
Gulaman, powder, green
White sugar
Pandan
Water
Non-fat milk
White sugar
Vanilla
1. In a pan, combine 3 cups water and red gulaman.
Mix well until gulaman is dissolved.
2. Add ¼ cup sugar, stir well to dissolve.
3. Add 2 pandan leaves and bring to boil, stir
constantly.
4. Pour molder to set. Cool and chill.
5. Do the same procedure for green gulaman.
6. Cut red and green gulaman to desired size.
7. In mixing bowl combine water, milk, sugar, jello
and vanilla. Mix well.
8. Add ice cubes and serve cold.
No. of servings: 13
Serving size: ¼ cup gulaman + ¾ cup milk solution
Fish Embotido
Ingredients:
1 kilo
¼ cup
1 cup
½ cup
¼ cup
½ cup
1/3 cup
½ cup
2 pcs
2 tsps
¼ cup
1 tsp + ¼ tsp
25 grams/roll
4 pcs
Procedure:
Ground Fish
Onion, red chopped
Carrot, chopped
Celery, chopped
Pickle relish
Raisins
Bell pepper, chopped
All purpose flour
Chicken egg, beaten
Iodized salt
Soy sauce
Ground pepper
Filled cheese, sticks
( inserted in the roll)
Aluminum foil
1. In a bowl, combine the first 7 ingredients together.
Mix well.
2. Add flour little by little in the meat mixture,
blending well after each addition. Set aside.
3. Combine egg, salt, soy sauce and pepper, mix
well. Combine with fish mixture and mix well.
4. Divide into 4 portions.
5. In a piece of aluminum foil, spread the fish
mixture lengthwise. Insert pieces of cheese sticks
in the middle. Cover with the fish mixture and
form into a roll.
6. Roll the foil into a log. Secure both ends by rolling
carefully in opposite directions.
7. Steam for 30 minutes. Cool.
8. May be served straight from the refrigerator or
fried before serving.
9. Serve with tomato catsup, banana catsup or
sweet chili sauce.
No. of serving: 12
Serving size: 3 serving per roll (1 roll = 320 grams)
Sauteed Greens with Crunchy Tokwa
Ingredients:
¼ cup
2 Tbsps
¼ cup
4 pcs whole
or 1 cup
2 cups
2 Tbsps
4 cups
½ kilo
½ kilo
½ kilo
150 grams
15 pcs
1 cup
Procedure:
Cooking oil, for sautéing
Garlic, crushed
Onion, sliced
Tomatoes, sliced
Tinapa galunggong,
flaked
Patis
Water
Squash, sliced
Okra, sliced into 4
Sigarilyas, cut diagonally
Talbos ng kamote
Tokwa
Cooking oil, for frying
1. In a frying pan, heat oil and sauté garlic, onion,
tomatoes and tinapa. Cook covered for five
minutes.
2. Season with patis. Add water and let boil. Add
squash and simmer for five minutes.
3. Add okra and sigarilyas. Cover and simmer for
three minutes.
4. Add talbos and simmer for another two
minutes.
5. Top with fried tokwa. Serve hot.
No. of servings: 15
Serving size: 1 cup (160 grams)
Creamy Squash- Malunggay Chowder
Ingredients:
3 kilos
2 cups
9 cups
1/3 cup
½ cube
¼ cup
½ tsp
1 liter
¼ cup
¼ cup
½ cup
6 cups
Procedure:
Squash, segmented and
skinned
Water
Water
Onion, chopped
Bouillon cube
Iodized salt
Ground pepper
Non-fat milk
Cornstarch dissolved in
Water
Celery
Malunggay leaves
1. In covered pot, simmer squash in 2 cups water for
15 minutes until tender.
2. Remove squash from water but save boiled
water.
3. Pass the squash through a sieve to make a puree
or blenderize.
4. In the pan used for boiling squash, add more
water to measure 9 cups. Put back the pureed
squash in the pot. Add onion and bouillon cube.
5. Season with salt and pepper. Mix thoroughly. Let
boil, stirring constantly to prevent scorching.
6. Add milk, simmer uncovered.
7. Add cornstarch solution and let simmer for 5
minutes, stirring constantly.
8. Add malunggay leaves. Stir. Put off fire. Serve
hot.
No of serving: 18
Serving size: 1 cup (250 grams)
Chunky Potato- Fruity Salad
Ingredients:
600 grams
raw
1 ½ kilos
1 cup
1 brick
1 tsp
1 tsp
½ tsp
½ cup
2 Tbsps
½ cup
2/3 cup or
1 pack
1 cup
1 cup
300 grams
Procedure:
Chicken breast fillet,
skinned, boiled cubed
Potatoes, skinned
boiled, cubed
Mayonnaise, low fat
All purpose cream
White sugar
Iodized salt
Ground pepper
Pickle relish
Onion, chopped
Celery, chopped
Raisins
Pineapple tidbits
drained (reserve syrup)
Carrots, diced, boiled
for 10 minutes, drained
Seedless grapes,
washed and halved
1. Scrub clean the potatoes. Peel thinly. Cut into
2.
3.
4.
5.
6.
7.
cubes. Simmer potatoes in water with1 Tbsp salt
in a covered container for 15 minutes. Drain
potatoes and marinate in pineapple syrup.
In a stainless steel bowl, mix thoroughly
mayonnaise, cream, sugar, salt and pepper.
Add pickle relish, onion, celery, raisins,
pineapple, carrots and grapes.
Toss all ingredients and blend carefully.
Add drained potatoes and blend carefully.
Chill in the refrigerator for at least 2 hours.
Serve cold.
No. of servings: 15
Serving size: 1 cup (200 grams)
Fettuccine with Tuna - White Sauce
Ingredients:
½ kilo
1 canister or
100g
2 Tbsps
½ cup
2 cans
2 cans
2 ¼ tsps
½ tsp
¼ tsp
3 cups
1 brick
1 cup
½ cup
½ cup
1 cup
2 Tbsps
¼ cup
2 boxes
Procedure:
Fettuccine
Margarine, fortified
Garlic, crushed
Onion, sliced
Tuna in brine, drained
Tuna in oil, drained
Iodized salt
Ground pepper
Ground all spice
Low fat milk
All purpose cream
Mushroom buttons,
cut in 4
Celery, chopped
Carrot, cubed
Bell pepper, chopped
Cornstarch dissolved in
Water
Cheese, filled, grated
1. In a covered pot, bring 3 liters of water to a boil.
Add noodles and 2 teaspoons salt.
2. Let boil uncovered for 12-15 minutes. When
cooked “al dente”, put in a colander and pass
through tap water then drain. Set aside.
3. In a frying fan, melt margarine. Saute garlic and
onion. Add tuna and cook for ten minutes.
4. Season with salt, pepper and all spice. Blend
well.
5. Add milk and cream. Let simmer uncovered.
6. Add celery, carrot and bell pepper. Simmer for
two minutes, stirring once in a while.
7. Thicken with cornstarch solution, blend well.
8. Arrange cooked noodle in individual plates and
top with white sauce.
9. Garnish with cheese. Serve hot.
Pregnant and lactating women still iodine deficient
Iodine is a micro nutrient needed by the body in very small amounts yet it is very
important. Over a lifetime, a person just needs about one teaspoon of iodine.
The requirement may be little but a deficiency in iodine can pose serious health
problems. It is the single most important cause of preventable brain damage. Other
outcomes of iodine deficiency disorder (IDD) are cretinism, goiter, low birth weight
(LBW) babies, stillbirths and impaired cognitive function.
Iodine is a mineral and a major component of the thyroid hormone produced by the
thyroid gland.
The main function of this hormone is the regulation of growth and energy
expenditure. The thyroid gland does not have the capability to store iodine, so intake
of iodine should be on a regular basis.
Based on the results of the 2008 National Nutrition Survey (NNS) of the Food and
Nutrition Research Institute of the Department of Science and Technology (FNRIDOST), the iodine status of 6-12 years old, 13-19 years old, adults 20-59 years old
and the 60 years old and over were of optimal status, as indicated by their median
urinary iodine excretion (UIE) levels.
But for the pregnant and lactating women, IDD is a significant public health problem.
This public health problem needs to be addressed.
According to the Recommended Energy and Nutrient Requirement (RENI)
developed by the FNRI-DOST, an adult needs just about 150 micrograms of iodine a
day while a pregnant and lactating woman needs 200 micrograms a day.
Pregnancy and lactation are two important life stages because during these times,
the health state of a baby will have an impact on both their health and nutritional
status throughout their lifetime.
The main strategy for eliminating IDD is salt iodization, as recommended by WHO
and UNICEF. In the Philippines, it is mandated by law that salt should be fortified
with iodine under Republic Act 8172, commonly called the ASIN Law.
Salt is an ideal vehicle for fortification because it is regularly consumed, cheap and
used in small amounts. Salt is also consumed by all sectors of the society regardless
of the economic status of the household.
According to the results of the 2008 NNS, 78.5 percent of households were aware of
iodized salt but only 41.9 percent were actually using it.
There was also a decrease in the number of households who were aware and were
actual users of iodized salt from 83.4 percent to 78.5 percent and 49.2 percent to
41.9 percent, respectively, from 2005 to 2008.
In the 2008 NNS, two methods were used to test if household salts contain iodine
and if the iodine is within the recommended level. First is the Rapid Test Kit (RTK)
and the other one is the WYD Iodine Checker.
RTK is used to test for the presence of potassium iodate in salt. Potassium iodate is
a chemical used to iodize salt.
The salt will turn to violet color if positive with
potassium iodate, if not there will be no reaction.
Based on the results of the RTK, it was found that 81.1 percent of the iodized salt
used in households is positive with potassium iodate.
On the other hand the WYD Iodine Checker is a laboratory analysis method to test
the level of iodine in salt. Based on International Standards for Iodine Level, the
recommended iodine level in iodized salt is 15 milligrams/kilograms (15mg/kg) or 15
parts per million (ppm).
It was found out that 8 out of 10 households were below the 15 ppm level of iodine in
salt. Furthermore, in all regions of the Philippines median iodine level of salts was
less than 15 ppm.
This only indicates that most of the household salts in the Philippines contain iodine
but are not within the recommended level.
In addition to the ASIN law, Republic Act 8976, also known as the Philippine Food
Fortification Act of 2000, also encourages fortification of processed food with vitamin
A, iron and iodine.
Foods properly fortified with these nutrients have the Sangkap Pinoy Seal (SPS).
Below the SPS seal in the brand, it is written what nutrient is fortified in that food
product.
Aside from salt iodization and food fortification, the FNRI-DOST also developed a
drinking water enriched with iodine that can also help in reducing IDD. This iodinerich drinking water is called the “Tubig Talino”.
Drinking five glasses of Tubig Talino a day can provide 50 micrograms of iodine.
This is just enough to meet the iodine requirement for a day because other foods
that we eat may also contain iodine.
The government also has micronutrient supplementation program, where iodine is
given to pregnant and lactating women in particular, but this had a very low
participation rate of only 2.9 percent for pregnant women and 2.0 percent for
lactating women, for the entire Philippines based on the 2008 NNS.
Even if the pregnant and lactating women are the only segment of the society that
have a significant health problem when it comes to IDD, the general public is still
encouraged to always use iodized salt or eat foods fortified with or rich in iodine.
IDD is a serious health problem. The solution to fight IDD is within our reach so there
is no reason not to win the battle.
Always use iodized salt, drink iodine-rich water or consume foods fortified with or rich
in iodine to ensure that we have adequate supply of iodine.
For more information on food and nutrition, contact:
Dr. Mario V. Capanzana,
Director, Food and Nutrition Research Institute, Department of Science and
Technology, General Santos Avenue, Bicutan, Taguig City; Tel/Fax Num: 8372934
and 8373164; email: [email protected], [email protected]; FNRI-DOST
website: http://www.fnri.dost.gov.ph. (FNRI-DOST S & T Media Service: Press
Release – CELINA ANN Z. JAVIER)
Choose your daily source of protein
Our market place or talipapa offers an unlimited array of protein-rich foods like
meats, fish, poultry, seafoods, eggs, milk and milk products, legumes and nuts.
These foods are essential for growth and repair of body tissues, since they constitute
the major part of the body’s building blocks.
Proteins also supply additional energy when the body is not getting enough calories
from tissue stores particularly from fat or dietary sources.
Proteins may be derived from animals or plants and protein from animal sources is of
higher quality than that from plant sources because of its complete and balanced
composition of amino acids, the building blocks of proteins.
Protein from plant sources like dried beans, legumes, and nuts are excellent and
cheap alternatives to meats.
While dried beans and legumes contain protein of lower biological value than meats,
the total protein value of such foods when eaten with cereal protein such as rice,
approaches that of meat and costs less.
Results of the 2008 National Nutrition Surveys (NNS) conducted by the Food and
Nutrition Research Institute (FNRI-DOST) revealed that there was a slight increase
in the per capita protein intake in the Philippines.
According to the nutrition survey, the protein intake of Filipinos increased in 2008 at
57.1 grams as compared to 56.2 grams in the 2003 NNS.
The protein in the Filipino diet came primarily from plant sources at 55.2 percent and
animal sources at 44.8 percent.
Remember the healthier sources of protein in your diet.
Feast on fish, poultry and some legumes and nuts to include more protein in your
diet without much saturated fats.
For more information on food and nutrition, contact Dr. Mario V. Capanzana,
Director, FNRI-DOST, DOST Compound, General Santos Avenue, Bicutan, Taguig
City. Direct Lines and Fax: (02) 837-2934 & 8373164; Trunklines: 837-2071 locals
2296 & 2284, 837-8113, locals 318 & 319; Website: www.fnri.dost.gov.ph; E-mail:
[email protected], [email protected]. (FNRI-DOST S&T Media Service:
Press Release – MA. IDELIA G. GLORIOSO)
Do we need food supplements in sports?
Specialized food supplements, particularly for sports, are additional food items
consumed with regular food for achieving the potential optimum condition an athlete
needs for a specific sport.
Food supplements should support activity levels and maintain appropriate body
weight and composition.
Among the wide variety of specialized food supplements in the market are sports
drinks, sports gels, liquid meal supplements, sports bars and vitamin-mineral
supplements of which iron and calcium are the most common.
Food supplements collectively provide fluids and carbohydrates, before and during
exercises as well as post-exercise rehydration, post-exercise carbohydrate recovery,
portable nutrition, low-bulk meal replacement, and carbohydrate loading.
According to Dr. Cecilia Acuin of the University of the Philippines’ National Institutes
of Health at the Institute of Clinical Epidemiology, supplementation, in general, does
not seem to improve performance unless the person is deficient in nutrients.
Moreover, Dr. Louise Burke of the Australian Institute of Sports stated that such
supplements per se do not acutely improve performance.
Rather, it is the use of the supplement to achieve sports nutrition goals, that allows
the athlete to perform optimally, Burke explained further.
In a lecture by Sebastian Ripoll of the SPARC Sports Performance Center powered
by the Far Eastern University and the Medical City, he suggested the following
factors that can improve performance:

Creatine – improves power output and builds muscle and strength;

Caffeine – releases epinephrine and improves performance of prolonged,
strenuous activities;

Branched-chain amino acids (BCAA) – increases time to exhaustion; and

Ginseng – reduces fatigue and improves aerobic conditioning.
An athlete can opt to take as many supplements needed to satisfy his performance.
Nevertheless, supplements are no magic tricks.
Appropriate guidance, safety and precautions are essential in taking supplements.
But then again, with balanced diet, rest and proper training and conditioning, no
healthy individual would really need a supplement.
The Nutritional Guidelines for Filipinos (NGF) developed by a team of experts led by
the FNRI-DOST are primary recommendations to achieve good health and proper
nutrition of Filipinos.
The tenth guideline, “For a healthy lifestyle and good nutrition, exercise regularly, do
not smoke and avoid drinking alcohol beverages”, focuses on behavior modifications
for a healthy lifestyle.
This guideline aims to encourage people to engage in physical activities either by
brisk walking, jogging or playing sports, and to turn away from unhealthy vices such
as smoking and excessive alcoholic beverage consumption.
For more information on food and nutrition, contact:
Dr. Mario V. Capanzana,
Director, Food and Nutrition Research Institute, Department of Science and
Technology, General Santos Avenue, Bicutan, Taguig City; Tel/Fax Num: 8372934
and 8373164; email: [email protected], [email protected]; FNRI-DOST
website: http://www.fnri.dost.gov.ph. (FNRI-DOST S & T Media Service: Press
Release – JUND RIAN A. DORINGO)
Eggs: Pinoys' most consumed protein-rich food
“Kumain ng itlog, pagkaing pampalusog,” parents and teachers would often say to
encourage children to eat eggs.
Indeed, eggs, specifically chicken eggs, are on the list of the most commonlyconsumed foods.
Eggs top the most consumed protein-rich foods in the Philippines, based on the food
consumption survey conducted in 2008 conducted by the Food and Nutrition
Research Institute of the Department of Science and Technology (FNRI-DOST).
Chicken eggs ranked eighth among the most commonly-consumed foods, next to
rice, sugar, coconut oil, salt, instant coffee, garlic, and bombay onion.
Among the protein-rich food sources, egg is followed by powdered choco milk drink,
powdered filled milk, canned fish sardines and galunggong.
Based on the average per capita food intake in 2008, 14 grams of egg or about onethird piece is consumed daily which, over the years, has risen from only eight grams
in 1978.
An egg is a cheap source of good quality protein and other nutrients such as fat,
vitamin A, vitamin D, vitamin E, B-vitamins and iron.
Eggs contain all the amino acids needed to build and repair body tissues and
transport other nutrients, while the protein helps maintain healthy muscles, hair, skin
and nails.
It is also good for the eyes because of the carotenoid it contains, particularly lutein
and zeaxanthin.
Eggs have naturally-occurring vitamin D for proper absorption and use of calcium
which is needed for strong bones and teeth and proper muscle contractions.
The B-vitamins in egg help the body use carbohydrates, protein and fat, sustain
good appetite and normal digestion, promote growth and keep the nerves healthy.
The iron in eggs helps build and maintain blood supply, give healthy red color to the
blood and prevent simple anemia.
Chicken eggs are also a good source of choline, a nutrient important to cells, the
liver, and brain.
The fat in eggs gives additional energy needed to sustain daily activities.
According to Dr. Celeste C. Tanchoco, Scientist III of the FNRI-DOST, an egg a day
is alright for healthy and normal individuals.
A study conducted by the FNRI-DOST showed that consumption of up to one egg
daily is unlikely to have substantial increase in blood lipid levels.
No wonder, egg is a favorite food of Filipinos. It's a nutritious and relatively cheap
source of nutrients.
For more information on food and nutrition, contact:
Dr. Mario V. Capanzana,
Director, Food and Nutrition Research Institute, Department of Science and
Technology, General Santos Avenue, Bicutan, Taguig City; Tel/Fax Num: 8372934
and 8373164; email: [email protected], [email protected]; FNRI-DOST
website: http://www.fnri.dost.gov.ph. (FNRI-DOST S & T Media Service: Press
Release – CHARINA A. JAVIER)
The key to a heart – healthy diet
It can be hard saying “no” to salty or fatty food, as these truly appeal to the palate.
Salt enhances other flavors and can make eating more enjoyable.
Based on the 7th National Nutrition Survey conducted by the Food and Nutrition
Research Institute of the Department of Science and Technology (FNRI-DOST), the
prevalence of hypertension has significantly increased from 22.5 percent to 25.3
percent between 2003 to 2008.
Scientific research reveals a link between a high-fat and high-sodium diet to
coronary heart disease, diabetes and hypertension.
As one of the primary electrolytes in the body, sodium is necessary for the regulation
of blood and body fluids, the transmission of nerve impulses, heart activity, and
certain metabolic functions.
Many of us disregard the fact that excessive salt consumption has been proven to
cause health problems, like hypertension and renal diseases.
Nutritionists therefore recommend a reduction in intake of salt and other food
products high in sodium to stay healthy. A low-sodium diet is key to a heart-healthy
diet.
Salt preference is acquired, so one can learn to live without this flavor enhancer.
Decrease the amount of salt you use gradually and your taste buds will adjust
accordingly.
The less salt you use, the less you will crave for it, allowing you to enjoy the real
taste of the food you’re eating. Below are some tips on going salt-free:
Choose low sodium products:
Read the labels. Select products that have reduced sodium content.
Cut back on processed foods:
Buy fresh food products like meat. It is lower in sodium than processed counterparts
like ham, bacon, hotdogs and sausages.
Don’t add salt to recipes whenever possible:
When you come across “add salt to taste” in a recipe, you have the perfect chance to
reduce the amount of salt in your food. When baking, however, you must follow the
measurement for salt because this could affect the quality and taste of your baked
product.
Limit the use of high- sodium condiments:
Try to refrain from adding or using salad dressings, sauces like fish sauce or patis,
bagoong, dips and relish to your food. Enjoy the real taste of the food instead.
Enhance flavor with herbs and spices:
Jazz up your dishes by using fresh or dried herbs and spices. These are healthier
substitutes.
Healthy lifestyle and nutritious diets are key to a healthy heart! Protect your heart by
eating sensibly.
For more information on food and nutrition, contact:
Dr. Mario V. Capanzana,
Director, Food and Nutrition Research Institute, Department of Science and
Technology, General Santos Avenue, Bicutan, Taguig City; Tel/Fax Num: 8372934
and 8373164; email: [email protected], [email protected]; FNRI-DOST
website: http://www.fnri.dost.gov.ph. (FNRI-DOST S & T Media Service: Press
Release – JOSEFINA T. GONZALES)
Favorite instant meals for people on the go
Conveniently portable, quick and easy to prepare, and most of all, preservative-free
and nutritious.
These innovative features boost the value-added edge of Quickeats Instant Meals
over other instant meal brands in the market today.
Manufactured by Five N and I Food Corporation under strict supervision of the Food
and Nutrition Research Institute of the Department of Science and Technology
(FNRI-DOST), Quickeats Instant Rice Meals utilizes the dehydrated iron-fortified rice
technology of the FNRI.
The iron-fortified rice technology of the FNRI was developed to help address iron
deficiency anemia (IDA) which is still prevalent among four out of ten and three out
of ten pregnant and lactating women, respectively, according to the Seventh National
Nutrition Survey (7th NNS) of the FNRI-DOST in 2008.
IDA also affects two out of ten children six months to five years old as well as the six
to 12 year-olds. One out of ten 13 to 19 year-old teenagers and the 20 to 59 year-old
adults are likewise affected by IDA, the survey results further revealed.
Fortifying rice with iron is a strategic nutrition intervention in helping address IDA
because rice is the staple food of most Filipinos.
With this nutritional and marketing advantage in mind, Quickeats initially unveiled the
Pork Adobo Instant Rice Meal last year and eventually came-up this year with Pinoy
Beef Steak and Seafood Superb variants as well.
Sporting slim and light-weight biodegradable boxes, the Quickeats Instant Meals are
easily prepared by just adding hot water to rehydrate and warm the ingredients.
After ten minutes, the ingredients in pouches are mixed with the rehydrated and
warm iron-fortified rice to give you your favorite instant meal on the go.
Instant Rice Meal Pork Adobo comes in a 75-gram single serving size box which
packs 210 calories of energy, only 1.5 grams of total fat, 46 grams of total
carbohydrates, 5 grams of total protein, 520 milligrams of sodium, 6 micrograms
Retinol Equivalent (RE) of vitamin A or 1 percent of the recommended energy and
nutrient intakes (RENI) for vitamin A, and 2 milligrams of iron or 20 percent of the
RENI for iron of a person 19 years old and above.
Aside from dehydrated iron-fortified rice, Instant Rice Meal Pork Adobo contains
dehydrated meat, wheat protein, choice spices and condiments, modified starch and
vegetable oil.
Instant Rice Meal Pinoy Beef Steak also weighs a net 75 grams in a single serving
size box which provides 220 calories of energy, 1.5 grams total fat, 46 grams total
carbohydrates, 5 grams total protein, 630 milligrams sodium, 9 micrograms RE of
vitamin A or 2 percent of the RENI for vitamin A, and 3 milligrams of iron or 21
percent of the RENI for iron of a person 19 years old and above.
In addition to dehydrated iron-fortified rice, Instant Rice Meal Pinoy Beef Steak’s
ingredients include dehydrated meat, wheat protein, choice spices and condiments
and vegetable oil.
Instant Rice Meal Seafood Superb weighs a bit lighter at a net 60 grams single
serving size box but provides comparable nutrients than the other variants at 220
calories of energy, 3 grams total fat, 47 grams total carbohydrates, 4 grams total
protein, 550 milligrams sodium, 1 microgram RE of vitamin A, and 2 milligrams of
iron or 17 percent of the RENI for iron of a person 19 years old and above.
Similarly, Instant Rice Meal Seafood Superb uses dehydrated iron-fortified rice.
Other ingredients include sesame oil, shrimp powder, dried seafood, dried
vegetables, choice spices and condiments and annatto powder as color enhancer.
Quickeats Instant Rice Meals are ideal for busy people who usually do not have time
to prepare food or sneak out of the office or school to grab a bite to quickly satisfy
that hunger in between deadlines.
They are also perfect for people who travel a lot, health buffs and sports enthusiasts
who go on camping, mountain climbing or any outdoor activity, and for those who
simply want a quick meal to go.
Quickeats Instant Rice Meals are now available initially in selected convenience
stores and supermarkets in Metro Manila, but the Five N and I Food Corporation
plans to reach-out to provincial outlets soon.
Suggested introductory retail price is P35.50, which is reasonable considering the
nutritional value and convenient features of the product.
Interested buyers or distributors may contact Mr. Noel Lim at telephone numbers:
(02) 355-7237 and 542-1335; telefax: (02) 936-2588; email: [email protected].
For more information on food and nutrition, contact Dr. Mario V. Capanzana, FNRI
Director, at telephone numbers: (02) 837-2934 and 839-1839 (direct lines); 837-3164
(telefax); [email protected], [email protected]; or visit our website at
http://www.fnri.dost.gov.ph.
(FNRI-DOST S&T Media Service: News Feature
Release – SALVADOR R. SERRANO)
Rediscover the basic goodness of brown rice
Eating natural is good for one’s health, and as a rice-eating nation, going back to
brown rice is good.
But what is brown rice? How is it different from the more commonly available and
consumed white rice?
Brown rice, also called “unpolished” rice, is actually how all rice looks like before it is
polished.
Every rice grain has an outer layer of a slightly stiff cover called the 'hull” or husk.
The husk is always removed from the seed for both white and brown rice. The husk
is what we locally call darak.
What is left exposed after dehulling is a thin brownish layer called the 'bran” layer.
This brownish layer on the rice seed clings to the seed and is removed through the
polishing process.
In brown rice, the brownish bran layer is left intact and only the top stiff cover is
removed.
According to the Food Composition Tables of the Food and Nutrition Research
Institute of the Department of Science and Technology, brown rice nutritionally offers
the following:
Nutrients per 100 gram
edible portion
Brown rice
White rice
Calories, kcal (kilocalories )
371
365
Carbohydrates, g (grams)
76.5
80.4
Protein, g
10
7.4
Fat, g
2.8
0.5
Vitamin B1 (Thiamine), mg
(milligrams)
0.42
0.10
Niacin, mg
7.0
2.8
Calcium. mg
38
27
Iron, mg
0.7
1
Phosphorus, mg
259
155
Dietary Fiber, g
3.7
0.4
Riboflavin, mg
0.04
0.05
Unpolished brown rice retains much more of its nutrients.
A significant percent of calcium, phosphorus, and thiamine are removed after rice is
polished. Protein content is also lessened by 26 percent when the bran layers are
removed.
But what is it that makes eating brown rice good for you?
Aside from the nutrients mentioned, brown rice like other whole grains may
substantially lower risk to type-2 diabetes risk.
Brown rice is rich in magnesium, a co-factor for more than 300 enzymes, including
those involved in the body's use of glucose and insulin secretion.
Brown rice is also rich in dietary fiber that may help regulate the release of glucose,
hence avoiding abrupt spikes in sugar levels of consumers, hence safe for diabetics.
Fiber in brown rice may also help in preventing colon cancers because it aids in
digestion and reduces constipation, as well as in hindering the formation of
gallstones.
Still an issue with brown rice is its storage. Brown rice becomes rancid if not properly
stored. This is due to the oil-rich germ which is a good medium for microbial
growth.
This is why the FNRI is studying the stability of brown rice to prolong its shelf life.
Aside from promoting its production and consumption, a technology that prolongs the
shelf-life of brown rice will make it more accessible, available, affordable and
acceptable to the discriminating demands of the consuming public.
A good tip in storing brown rice is placing it in an airtight container in the
refrigerator, where it would keep fresh for about six months.
Now that you know the nutrients and benefits of eating brown rice, it is time to go
back to basics.
For more information on food and nutrition, contact:
Dr. Mario V. Capanzana,
Director, Food and Nutrition Research Institute, Department of Science and
Technology, General Santos Avenue, Bicutan, Taguig City; Tel/Fax Num: 8372934
and 8373164; email: [email protected], [email protected]; FNRI-DOST
website: http://www.fnri.dost.gov.ph. (FNRI-DOST S&T Media Service: Press
Release – VICTOR J. ALFONSO JR.)