Download NUTRICOMNET MEDIA RELEASES (May 2010)

NUTRICOMNET MEDIA RELEASES (June 2010)
1. Prutas, masustansya’t masarap na meryenda ngayong tag-init!
(Press Release – Ma. Idelia G. Glorioso)
2. Mais, mainam sa diyabetiko?
(Press Release – Ma. Idelia G. Glorioso)
3. Grazing your way to health
(Press Release – Celeste C. Tanchoco, DrPH, Scientist III)
4. Healthy summer tips
(Broadcast Release – Imelda A. Agdeppa, Ph.D., Assistant Scientist)
5. Fruits for all seasons, reasons
(Press Release – Imelda A. Agdeppa, Ph.D., Assistant Scientist)
6. Fruits, veggies and rrotcrops detoxify the body
(Press Release – Divorah V. Aguila)
7. Broadcaster’s Manual on overweight and obesity developed
(Press Release – Celeste C. Tanchoco, DrPH, Scientist III)
Noted by:
ZENAIDA V. NARCISO, Ph.D.
TDSTSD Chief
Date: June 18, 2010
Prutas, masustansya’t masarap na meryenda ngayong tag-init!
Summer na, at kasabay nito ay ang bakasyon ng mga bata sa eskuwelahan.
Sigurado tayo na ngayong tag-init at bakasyon, ang mga bata ay mag-iisip na ng
pwedeng paglibangan tulad ng panood sa TV, paglalaro ng basketball, badminton,
volleyball, swimming; computer games, at marami pang iba.
Matapos ang nakakapagod na gawain, ang unang hahanapin ng mga bata ay pagkain
upang mapalitan ang nawalang enerhiya sa mga recreational activities.
Para sa mga bata, ang bakasyon ay nangangahulugang paglalaro at pagkain.
Isang magandang ideya ay ang paghahain ng masustansyang meryenda sa mga bata
tulad ng sariwang prutas sa halip ng mga high-calorie foods tulad ng softdrinks at
cakes.
Bukod sa masustansya ang prutas, ito ay sagana at napapanahon kapag tag-init o
summer, kaya ito ay murang bilhin na pang-meryenda ng mga bata.
Ang mangga, pakwan, melon, pinya, kaimito, atis, tiesa, bayabas, chico, singkamas,
papaya at marami pang iba ay napapanahon kapag summer.
Ang prutas ay refreshing na meryenda kapag mainit ang panahon.
Ito ay nagtataglay ng bitamina A na carotene, bitamina C at bitamina B-complex.
Ang mga bitaminang ito ay mainam para sa maayos na paningin, makinis na balat,
makintab na buhok, malusog na gilagid, at panlaban sa impeksyon.
Ang prutas ay maaaring ihain sa mga bata na nakahiwa ng ibat-ibang hugis.
Bukod dito, maaari din itong gawing juice, shakes, punch, sherbet o toppings sa ice
cream o halo-halo.
Tandaan na laging isama sa pang araw-araw na pagkain ng inyong mga anak ang isa o
dalawang serving ng prutas upang maiwasan ang impeksyon.
Para sa karagdagang impormasyon sa pagkain at nutrisyon, maaaring makipagugnayang sa Food and Nutrition Research Institute ng Department of Science and
Technology (FNRI-DOST), DOST Compound, General Santos Avenue, Bicutan, Taguig
City. Direct Lines and Fax: (02) 837-2934 & 837-3164; 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)
Mais, mainam sa mga diyabetiko?
Kayo ba ay mahilig kumain ng mais? Alam ba ninyo na maraming health benefits na
pwedeng makuha sa mais?
Ang mais ay ikalawa sa mga pangunahing pagkain ng mga Pilipino.
Base sa 2003 Food Consumption Survey ng Food and Nutrition Research Institute ng
Department of Science and Technology, 3.5 porsiyento (%) ng total food intake o
kabuoang kinakain ng mga Pilipino ay galing sa mais at mga produkto nito na
tumitimbang ng 31 gramo o kulang pa sa kalahating tasa.
Sa Central Visayas, ang karaniwang pagkain ng mais ay nasa 136 gramo. Sa Northern
Mindanao, ito ay nasa 116 gramo at sa Zamboanga Peninsula ay 133 gramo.
Sa ngayon, ang pinaka popular na varieties o uri ng mais ay ang dilaw at ang puti.
Ang dilaw na mais ay mas malalaki ang butil kumpara sa puti na maliliit ang butil pero
mas matamis.
Ang parehong varieties ay maaaring ipakain sa mga hayop at tao.
Ang mais ay sagana sa bitamina, mineral at dietary fiber para sa maayos na pagdumi at
tumutulong din upang mapababa ang kolesterol.
Bukod sa sustansya ng mais, ito ay inuugnay din sa ibang health benefits.
Ang puting mais ay mababa ang glycemic index.
Ang glycemic index (GI) ay classification o ranking ng mga pagkain batay sa blood
glucose response ng pagkain kumpara sa standard glucose solution kung saan ang
sukatan ay mula 0 hanggang 100.
Ang mga pagkain na mas mataas sa 55 ang GI ay yung mga madaling matunaw o
mabilis na nakapagpapataas ng glucose sa dugo.
Ang mga pagkain naman na mas mababa sa 55 ang GI ay mabagal matunaw at untiunti lamang itinataas ang glucose sa dugo.
Ang mga pagkaing mababa ang GI ay nakatutulong sa tamang pangangalaga at
pagkontrol ng timbang at gana sa pagkain. Ito ay sa dahilang hindi agad nagugutom
ang isang tao, kaya kontrolado rin ang pagkakaroon ng diyabetis. Batay sa mga
pagsasaliksik, ang mga pagkain na mababa ang GI ay tumutulong upang bumuti ang
lebel ng glucose at taba sa dugo ng mga taong may diyabetis.
Bukod dito, ito ay nagpapanatili ng lakas ng mga manlalaro dahil sa unti-unting
paggamit ng enerhiya mula sa muscles.
Kung kaya’t di nakapagtataka na maraming boksingero at runner ang regular na
kumakain ng mais.
Maraming paraan ng paghahanda o paggamit ng mais na maaaring gawin tulad ng mga
sumusunod:

Corn on the cob ay maaaring pinasingawan, nilaga or inihaw;

Corn kernels ay maaaring gawing side dish para sa inihaw na manok o
spareribs;

Corn kernels bilang sangkap sa soups, stews, casseroles, pudding, breads, at
relishes;

Corn kernels para sa mais con yelo; at

Baby Corn para sa mga lutuing Thai and Chinese .
Para sa karagdagang impormasyon sa pagkain at nutrisyon, maaaring makipagugnayang sa Food and Nutrition Research Institute ng Department of Science and
Technology (FNRI-DOST), DOST Compound, General Santos Avenue, Bicutan, Taguig
City. Direct Lines and Fax: (02) 837-2934 & 837-3164; 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)
Grazing you way to health
We are a nation of snackers – taking snacks when skipping breakfast or lunch, while
watching television or surfing through the net, in response to stress or boredom, or
while chatting with friends.
Snacking for some is important in meeting calorie and nutrient needs while others may
need to modify snacking habits to less fat, sugar, and calorie intake. What is important
to consider is that snacking should be part of a healthy diet.
As our lifestyle becomes more hectic, many lack the time and consistent schedule to sit
down and eat three meals a day as meals may be grabbed on the run. This eating
pattern of munching and crunching throughout the day is often referred to as “grazing”.
Grazers eat on the run, eat small amounts more often, and often eat independently of
other family members.
While grazing can be an effective way of filling-in extra calories and nutrients otherwise
missing from inadequate or skipped meals, it can also be a source of extra calories, fat
and salt. If snacks are considered mini-meals which are part of a healthy diet, grazing
can be a healthy style of eating, and may be a more convenient way to eat.
Taking several mini-meals a day can help to:

Optimize your energy and mental power. More than four hours without eating
deprives you of the fuel needs to concentrate and function at your best.

Control your weight. Eating small frequent meals prevent you from becoming too
hungry, which in turn make it easier to keep you from overeating, and thus
becoming overweight.

Reduce the load on your heart. After you eat, your heart pumps extra blood to
your stomach and intestine to digest the meal – the larger the meal, the more
work for your heart.

Prevent heartburn. Large meals are more likely to cause stomach acids to reflux
into the esophagus causing heartburn.
Make snacking a healthy part of your lifestyle. Develop snacking habits for healthy living
by:

Making snack food choices as part of a puzzle that makes up a healthy eating
pattern.

All foods can fit. There are no right or wrong snack foods. For as long as taken in
moderation and balanced over one or more days, all foods can be part of a
healthy eating style.

Moderation is the key. All foods fit. Moderate how often and how much food
containing high levels of calories, fat, salt and sugar you eat.

Variety is a must. Select snack foods from a variety of food groups to meet
nutritional needs. Besides, variety gives pleasure and interest to eating.
For more information on food and nutrition, contact: Dr. Mario V. Capanzana, Director,
Food and Nutrition Research Institute, Department of Science Technology, Bicutan,
Taguig City; Trunkline: 837-2071 local 2296; Telephone/Fax No.: 837-3164; e-mail:
[email protected] or [email protected]; Website: http://www.fnri.dost.gov.ph
(FNRI S & T MEDIA SERVICE: Press Release – CELESTE C. TANCHOCO, DrPH,
Scientist III)
Healthy summer tips
Can't stand the summer heat?
Here are some healthy tips that will help your body bear the rising temperature and
make you feel refreshed and light:

Eat healthy snacks, like chilled yogurt and some fruits and vegetables to help
stay fit and healthy this season.

Most feel like eating ice cream and drinking cold beverages to cool down. You
could eat and drink refreshing foods that fit summer days and keep healthy. A
fresh fruit, like watermelon, has more than 80 percent water, which is an
excellent way to quench thirst and keep you hydrated. Mangoes are abundant in
summer and are loaded with beta carotene, vitamin C and fiber. Berries are tasty
and convenient little summer fruits which can be easily blended with yogurts.

Vegetable salads are excellent healthy choice as summer food and are great
meal starters as appetizers. When making salads:
- Just remember not to overload with heavy or fatty dressing.
- Take note that the fresher the vegetables in the diet, the healthier you
will be during summer and beyond.
- Moreover, do not forget to include exercise into your daily routine. If you
feel too hot for a regular workout, try a ten-minute walk early in the
morning. You can also consider biking or swimming, but if you do not want
to go out because it is too hot, do sit-ups or push-ups indoors instead.

Lastly, nothing can be as refreshing and satisfying as a glass of water on a hot
summer day. Drink water at least eight or more glasses a day to prevent
dehydration. Avoid beverages with alcohol and caffeine which contribute to
dehydration.

Stay fit and healthy this summer to enjoy the season with the family and loved
ones.
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; Telephone/Fax Nos.: 837-2934 or 837-3164;
Direct Line: 839-1839; DOST Trunk Line: 837-2071 to 82 local 2296 or 2284; e-mail:
[email protected]
or
at
[email protected];
FNRI-DOST
website:
http://www.fnri.dost.gov.ph. (FNRI-DOST Media Service: Broadcast Release IMELDA ANGELES-AGDEPPA, Ph.D., Assistant Scientist)
Fruits for all seasons, reasons
Results of the Food Consumption Survey conducted by the Food and Nutrition
Research Institute of the Department of Science and Technology (FNRI-DOST) in 2003
revealed that the intake of fruits was only 54 grams or 6 percent (%) of the 886 grams
total daily individual food intake of Filipinos.
The Nutritional Guidelines for Filipinos (NGF) developed by a Technical Working Group
led by the FNRI-DOST recommends two medium-sized fruits or a slice of a big fruit
daily for a healthy adult. Thus, one may eat a slice or three-fourths (¾) cup of papaya
which is equivalent to 85 grams; or a slice or one-half (½) cup of pineapple which is
about 75 grams; or two medium pieces of banana lakatan or latundan each weighing 40
grams; or two medium pieces of apple, each equivalent to about 65 grams.
Fruits are considered the most natural food because aside from providing a hydrating
effect, they also replenish water to the body.
Also, all fruits contain carbohydrates, mainly are in the form of sugar, dextrin and acids.
These types of carbohydrates are easily digested and quickly absorbed by the body,
making them quick sources of energy.
Another helpful benefit of fruits and fruit juices is their ability to promote detoxification in
the human body by helping cleanse the body, especially those with high acid levels.
Tomatoes, pineapples, and citruses such as oranges and lemons are known for their
detoxifying properties.
While promoting cleansing, fruits still provide the body with a high boost of Vitamin C
which helps in bone, teeth, skin and tissue formation, facilitates iron absorption,
prevents scurvy, and increases resistance to infection.
Recent scientific studies have also claimed that the antioxidants which are naturally
occurring substances in most fruits have the potential to help combat heart diseases
and fight cancer.
Other fruits are rich in potassium and sodium that act as diuretic and increase urination
which helps flush the toxins from the body. These fruits, which are also rich in vitamin B
and C, include watermelon and honeydew, strawberries, pineapple, papaya, mangoes
and grapes.
Fruits are rich in fiber which helps maintain easy bowel action and prevent constipation.
The skins of apple, pear, chico, and siniguelas are generally rich sources of fiber.
Nowadays, people are getting conscious about their health, having been informed
through news, magazines, internet and other reading materials.
A number of booths selling fresh fruits, fresh fruit juices or shakes have been booming
in different malls and stalls, and consumers of all types enjoy them.
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; Telephone/Fax Nos.: 837-2934 or 837-3164;
Direct Line: 839-1839; DOST Trunk Line: 837-2071 to 82 local 2296 or 2284; e-mail:
[email protected]
or
at
[email protected];
FNRI-DOST
website:
http://www.fnri.dost.gov.ph. (FNRI-DOST Media Service: Broadcast Release IMELDA ANGELES-AGDEPPA, Ph.D., Assistant Scientist)
Fruits, veggies and rootcrops detoxify the body
January is the perfect time to set new goals.
As this New Year begins, why not make health your number one priority?
After weeks of excessive eating of “not-so healthy” foods, get back on track with a
healthier diet and exercise program to cleanse or detoxify the body.
What exactly does "cleansing" or "detoxifying" the body means?
Detoxifying involves changing the diet to give the body a chance to rest, rejuvenate, and
purify itself of toxins that have built-up in our system over months and years.
No matter how healthy our diet is, the body is exposed daily to a wide variety of
potentially harmful substances.
Heavy metals, pollutants, chemicals, radiation and drugs all contribute to the insidious
build-up of toxins in the body.
Although it doesn't matter what time of the year we cleanse our body, right after the
holidays is most favorable because many eat more than the typical share of sugar, fat,
and processed foods.
As we face more dietary-based health challenges than ever before, it is no coincidence
that the rapidly growing cases of cancer, cardiovascular disease and diabetes correlate
almost exactly with the rise in consumption of acid-forming foods such as sugars,
saturated fats, white breads, and processed foods.
At the same time, however, our consumption of fresh fruits, vegetables and rootcrops
has decreased dramatically, as revealed in the 2003 National Nutrition Survey of the
Food and Nutrition Research Institute of the Department of Science and Technology
(FNRI-DOST).
The fifth guideline in the Nutritional Guidelines for Filipinos developed by a team of
experts led by the FNRI-DOST, prompts us to eat plenty of fruits, vegetables and
rootcrops daily.
"Eating fruits, vegetables and rootcrops" is one of the tried and true recommendations
for a healthy diet.
Eating plenty of fruits, vegetables and rootcrops will supply the much-needed vitamins,
minerals and dietary fiber that are deficient in the Filipino diet.
In addition, fruits, vegetables and rootcrops can help cleanse our body from toxins that
have built up over time.
Fruits, vegetables and rootcrops also provide defense against chronic degenerative
diseases, such as heart disease and stroke, high blood pressure, some types of cancer,
painful intestinal ailment called diverticulitis, and formation of cataract and macular
degeneration, which are two common causes of vision loss.
So what are you waiting for? Try these tips to fit more fruits, vegetables and root crops
into your day:
1. Keep fruits where you can easily see them. That way, you'll be more likely to eat
them. Keep them out on the counter or in the front of the fridge.
2. Get some vegetables and rootcrops every meal, every day. Try filling half your
plate with vegetables and one-fourth of the plate with root crops every meal.
Serving salads or other vegetables and root crops makes it easier to reach this
goal.
3. Treat yourself to some fruits, vegetables and rootcrops at snack time, too. A cup
of fresh melon balls, sliced cucumber or boiled kamoteng kahoy (cassava) are
good substitutes over a slice of pizza or cookies.
4. Make it a meal. Try some new recipes where vegetables take center stage, such
as chunky potato-fruity salad or sautéed greens.
5. Variety is the key to a healthy diet. Try some new fruits and vegetables, and even
traditional rootcrops that we see in the market.
Include dark green leafy
vegetables as well as yellow, orange, and red fruits and vegetables.
Finally, to enhance the cleansing, practice deep breathing and exercise regularly.
A combination of all these lifestyle choices will help you enjoy the New Year and reap
the rewards of greater health, energy, and vitality.
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; Telephone/Fax Nos.: 837-2934 or 837-3164;
Direct Line: 839-1839; DOST Trunk Line: 837-2071 to 82 local 2296 or 2284; e-mail:
[email protected]
or
at
[email protected];
FNRI-DOST
website:
http://www.fnri.dost.gov.ph. (FNRI-DOST S & T Media Service: Press Release DIVORAH V. AGUILA)
Broadcaster’s Manual on overweight and obesity developed
A broadcaster’s manual on basic information on overweight and obesity was developed
by the Philippine Association of Overweight and Obesity (PASOO) in the hope to further
raise interest on the subject towards much needed local knowledge base on its
prevention and control. Essentially, it is divided into a series of information on
overweight and obesity which can be disseminated for fourteen days.
Day
Day 1
Series of Information on Overweight and Obesity
In the 7th National Nutrition Survey of 2008 conducted by the Food and
Nutrition Research Institute of the Department of Science and
Technology (FNRI-DOST), the following were revealed:

Two in every 100 pre-school children were overweight for their
age and 3 were overweight for their height.

Two in every 100 children aged 6-10 years were overweight.

Five in every 100 adolescents aged 11-19 years were
overweight.

Prevalence of overweight adolescent males was higher than their
female counterparts.

Overweight and obesity affects 27 adults in every 100.

The proportion of overweight 0-5 (2.0%) and 6-10 (1.6%) year
olds remained the same from 2005 to 2008.

Overweight prevalence, on the other hand, decreased
significantly by 0.2 percentage point from 4.8% and 4.6 % in
2008.

Day 2
In contrast, a 2.6 percentage point significant increase in the
prevalence of overweight and obesity among adults was noted.
Obesity is the excess accumulation of fat in the body. It can occur in two
forms: generalized obesity and central obesity.

Generalized obesity is measured by weight.

Central obesity is measured by weight circumference and waistto-hip ratio (WHR).
Day 3
Obesity can occur at any age.

Maternal smoking and diabetes increase the risk of obesity in the
offspring.

Breastfeeding exclusively during the first three or more months of
life reduces the risk of obesity.

Progressive childhood obesity may be lifelong.

Adolescent obesity is a prediction of adult weight.

Day 4
Excess weight gain after puberty may be the start of obesity in
women.
Fat, generally found underneath the skin, may be distributed to cause:

“Apple shape” obesity such as in adult man, when body fat is
greatly distributed in the chest, abdomen, and buttocks.

Day 5
“Pear shape” obesity is more common in adult women, as they
carry fat in the breasts, hips, waist, and buttocks.
Overweight and obesity are the result of energy imbalance over a long
period of time.

Weight gain occurs when calories consumed are greater than
calories used for physical activity.

Day 6
Day 7
Or when calories used for physical activity is much lesser than
calories consumed in spite of the same amount of food intake.
Genetics and environmental factors play a role in the development of
obesity.

Sedentary lifestyle reduces energy output and may enhance the
tendency to gain weight.

Prolonged television watching appears to be the most predictive
cause of obesity and diabetes risk.

Overweight leads to obesity.
 A high fat diet leads to obesity.
Obesity is associated with health hazards such as heart diseases,
diabetes mellitus, stroke, cancer, dementia, gall stones, osteoarthritis,
fatty liver, skin changes, obstructive sleep apnea, and gout.
Day 8
Day 9
Increased physical activity, healthy diet and behavioral modification are
the key to healthy weight.

Individuals who exercise regularly are less likely to develop heart
disease, diabetes, high blood pressure, high cholesterol level,
and osteoporosis.

Individuals who exercise regularly are more likely to effectively
control the pain and joint swelling that accompanies arthritis,
maintain lean muscle, have high levels of self-esteem and selfconfidence, continue to perform activities of daily living as they
grow old, experience overall feelings of well being, and good
health.
A moderate amount of physical activity equivalent to 30 minutes
accumulated in several sessions throughout the day is recommended.

Physical activity need not be overly strenuous to be beneficial.

Start slowly.

Regular physical activity helps your body burn excess calories
and gain strength. The gym is an excellent place to be physically
active but it is not your only option.

Short duration of physical activity does not have the same impact
of continuous activity. Ten minutes would be the minimum
duration for a physical activity to achieve any health benefit.

Choose activities you enjoy. You can do any activity you enjoy as
long as it can get your body moving, sweating, and burning
calories.

Day 10
Day 11
Consult with your physician before starting any exercise
programs, if you are at-risk of chronic health problems.
Fad diets often sound good, but typically fall short of delivering on their
promises. Some fad diets are hazardous to health. Adverse reactions
can be as minor as headache, nausea with dizziness or as serious as
death.
No foods are “off limits”. A sensible, healthy eating plan highlights food
that have moderate amount of fat, sugar, and sodium. Use the food
pyramid as guide to food choices. Include a variety of foods. Limit
portion sizes of foods high in calories such as cookies, cakes and other
sweets and fats, oils, and spreads.
Day 12
Day 13
No one food plan is magical and no specific food must be included or
avoided in weight management plan.

Be realistic about energy intake. Weight loss diets should provide
less calories than the person’s needs to maintain present body
weight. Calorie/energy intake should provide nutritional adequacy
without excess.

Emphasize nutritional adequacy.

Eat small portions. The goal is to eat enough food for energy,
nutrients, and pleasure, but not more.

Focus on fresh fruits, vegetables, beans, and whole grains as
these offer plenty of vitamins, minerals and fiber, but little fat.

Limit high-fat foods.

Limit concentrated sweets and alcoholic beverages.

Drink a glass of water before eating or another while eating. Drink
plenty of water throughout the day.

Learn, practice, and follow a healthful eating plan for the rest of
your life.
Adopt permanent lifestyle changes to achieve and maintain a healthy
weight. Change behaviors to support weight change.

Keep a record of diet and exercise habits. It reveals problem
areas, the first step towards improving behaviors.

Eat slowly: pause during meals, chew slowly, and put down
utensils between bites.

Exercise when watching TV.

Learn alternative ways (not through overeating) to deal with
emotions and stresses.
Day 14
Ten Tips on Healthy Eating and Physical Activity:
1. Start your day with breakfast.
2. Get moving.
3. Snack smart.
4. Work-up a sweat.
5. Balance your food – don’t eat too much of any one thing.
6. Get fit with friends or family.
7. Eat more grains, fruits, and vegetables.
8. Join physical activities at school.
9. Foods aren’t good or bad.
10. Make healthy eating and physical activities fun.
For more information on food and nutrition, contact: Dr. Mario V. Capanzana, Director,
Food and Nutrition Research Institute, Department of Science Technology, Bicutan,
Taguig City; Trunkline: 837-2071 local 2296; Telephone/Fax No.: 837-3164; e-mail:
[email protected] or [email protected]; Website: http://www.fnri.dost.gov.ph
(FNRI S & T MEDIA SERVICE: Press Release – CELESTE C. TANCHOCO, DrPH,
Scientist III)