Carrot Crazy!

Although this Nutrition Month's theme is on Breastfeeding, it doesn't mean that we no longer practice eating healthy as well. Instead of grabbing junk food when you’re feeling hungry, think twice and analyze if the food you picked is good for your body. How about talking about this particular food called CARROT.

One thing our bodies need to keep healthy is Vitamin A, which makes sure your eyesight stays sharp. Having a healthy dose of Vitamin A ensures you won’t go blind at a young age and you’ll be able to do a lot of cool things in the future. Carrots are a rich source of beta-carotene, which our bodies convert into Vitamin A.

Carrots Fun Facts:

• There is a carrot museum in the United Kingdom.
• Towns in California, Canada, France, New Zealand and Turkey actually hold annual carrot festivals.
• There are actually other colors of Carrot/s (They come in yellow, red, purple, white and black, although we rarely see them in the vegetable sections of the grocery stores).

Nutritional Benefits:
Carrots makes sure your bones are stronger and that the cells that develop in your body grow to be healthy. Carrots are also anti-oxidants that fight against heart diseases. It strengthens your immune system, which means you won’t get sick easily when you’re next to someone who is and that you don’t easily get infections that can be caught from public areas.

This vegetable does not just rely on beta-carotene for its source of nutrients. It also has alpha-carotene, which Japanese researchers learned was powerful in stopping tumors from growing. Like most vegetables, carrots are also packed with phytochemicals, compounds that protect against disease. They reduce photosensitivity, which means they protect our skin from the harsh sun. Having enough carrots in the diet also make sure minor wounds and injuries you get from playing games heal faster.

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Breastfeeding Best Practices for Filipinos

See below for some of the Breastfeeding Best Practices for Filipinos that we have collated:

Why is early initiation of breastfeeding very important?
Some babies die after birth because they were not breastfed immediately. Breastfeeding should be initiated at once – about 30 minutes after normal delivery and about 3-4 hours after delivery by caesarian section. Providing breastmilk within the first hour after delivery can save up to 22% of infants from death and about 16% when they are breastfed within the first day thus, decreasing the rate of infant mortality significantly. Infants who were given early breastfeeding will have the opportunity to be more successful and sustain exclusive breastfeeding.

In addition, babies who are breastfed immediately can help avoid the risj of hypothermia as the warmth of the mother’s breast helps regulate the baby’s body temperature and avoiding the risj of death due to cold. Also, babies that were placed on the mother’s chest will be calmer as it reduces stress and stabilizesx the heartbeat and breathing.

On the other hand, the baby’s touch and suckle can help stimulate the production of oxytocin by the mother which causes uterine contractions that help reduce bleeding; stimulates other hormones, which makes the mother calm and relaxed and stimulates the production of breastmilk.

Early initiation of breastfeeding is part of the Essential Newborn Care Protocol adopted by the Department of Health. The four key elements of the protocol are:
• Immediate and thorough drying up of the newborn for 30 seconds to one minute warms the newborn and stimulates breathing.
• Early skin-to-skin contact between newborn and mother and delayed washing for at least 6 hours prevents hypothermia, infection and hypoglycemia.
• Properly timed cord clamping and cutting prevents the newborn from having anemia and protects against brain hemorrhage in premature newborns.
• Continuous non-separation of newborn and mother for early breastfeeding protects newborns from dying due to infections.

What are the disadvantages of exclusive breastfeeding for the mother?
a. Physiological benefits
• Breastfeeding promotes uterine involution, decreases risk of postpartum hemorrhage and increases period of postpartum anovulation (having periods without ovulating)
• Mothers can also practice natural child spacing since breastfeeding delays ovulation. This is called Lactation Amenorrhea Method (LAM). A lactating woman has at least 98% protection from pregnancy for six (6) months when she remains without her period (ammenorrheic) and fully or nearly fully breastfeeds/
• Breastfeeding also decreases the risk of breast cancer, ovarian cancer and hip and bone fractures.
• Breastfeeding also makes it easier for night feeds.
b. Psychological benefit
• Breastfeeding promotes attachment between the mother and child, increases self-esteem to mothers and allows daily rests for mothers. It is important for the optimal health and development of the baby. Breastmilk provides every single essential nutrient in the development of the baby, and the bonding element (mother’s thoughts, emotions and vibrations) that helps mother and baby to bond for life.
c. Financial benefit
• Breastfeeding can save as much as Php2,000.00 a month when compared to using other milks.
• Reduces time lost from work. Mothers do not have to absent themselves from work because breastfed babies are less likely to get sick.
• Reduces cost for medicines for sick baby because breastfed infants do not get sick easily.

What are the advantages of exclusive breastfeeding for the baby?
a. The human milk is naturally designed for human consumption. It is nutritionally superior to any alternatives, bacteriologically safe and always fresh. Breastfeeding promotes proper jaw, teeth and speech development. Suckling at the breast is comforting to fussy, overtired, ill or hurt baby. It also promotes bonding. Some of the other benefits of breastfeeding babies are:
b. Provides protection against infection. Breastmilk reduces the risk of acute infections such as diarrhea, pneumonia, ear infection, influenza, meningtitis and urinary tract infections.
c. Protects against illnesses. It protects against chronic disease in children such as allergies, diabetes, ulcerative colitis and chron’s disease. Breastfeeding promotes child development and is associated with lower risk factors for cardiovascular diseases including high blood pressure and obesity in later life.
d. Protects from allergies. Breastfed babies are exposed to fewer allergens in the first hour of life and the first feedings of colostrums literally ‘seal the gut’ (the porous lining of the intestine), providing a barrier to the absorption of allergy-producing agents. Both colostrums and mother’s mature milk are rich in antibodies, providing the baby the benefit of being immune for about 6 months of age.
e. Enhances intelligence. Human breast milk enhances brain development and improves cognitive development. According to the study by the American Academy of Pediatricians among the extremely low birth weight infants that a 10/ml per day increase in breast milk intake of infants increased the mental development index by 0.59 points, the psychomotor developmental index by 0.56pts and total behavior percentile score by 0.99 points using the Bayley Mental Developmental Score. The risk of rehospitalization of babies from discharge to 30 months decreased by 5%. World Alliance for Breastfeeding Action (WABA) says that the average I.Q. oif 7 and 8 year old children who were breastfed as infants was 10 points higher than their bottle-fed counterparts.

Why do exclusively breastfed babies need no additional water?
Healthy infants need about 80-100ml of water per kilogram of body weight in the first week of life and increases to 140-160 ml per kilogram between 3-6 months of age. The water requirements of the infant are all available from breast milk.

Eighty-eight (88) percent of breastmilk is made-up of water. Even though a newborn gets little water in colostrum, no additional water is needed because a baby is born with extra water. The breastmilk with higher water content is usually available in mothers about the third or fourth day from birth.

Beast milk is also low in solutes or dissolved substances such sodium, potassium, nitrogen and chloride. Thus, less water is needed to flush out these solutes. With less solutes, the baby’s kidneys which are still immature are not overworked.

How can a pregnant woman prepare for breastfeeding?
a. During pregnancy, women should eat an extra meal a day for adequate weight gain to support fetal growth and future lactation; and take iron/folate supplements.
b. During lactation, women should eat the equivalent of an additional nutritionally-balanced meal a day. She needs also high-dose vitamin A supplements within one month after delivery to build stores and to improve the vitamin A content of breastmilk.
c. Pregnant women should prepare their breast and nipples for breastfeeding. For those with inverted nipples, use the Hoffman’s maneuver. This is a simple stretching exercise that pulls the skin back and away from the nipple with fingertips. For those with no nipple problems, the expectant mother can prepare her breasts during the last six weeks of pregnancy. She can pull the nipple gently in all directions; grasp the nipples with two fingers and pull and roll them back and forth; and gently massage her breasts.

What are some breastfeeding techniques?
There are some techniques that make breastfeeding more effective:
a. Put the baby to the breast immediately after birth and allow baby to remain with the mother.
b. Mother could either sit down or lie down when breastfeeding. The position while breastfeeding should not make the mother feel tired.
c. Mothers should hold the baby close enough to her body, supporting the baby’s neck and shoulder.
d. Mothers could place the nipple on the baby’s cheek. This will make the baby turn and look for the nipple and grasp it by the mouth.
e. Mother could help the baby get enough milk by placing the baby’s lower lip toward the base of the areola. This assures that the nipple is at the center of the baby’s mouth.
f. Mothers should offer both breasts to the baby one after the other at each feeding time, allowing the baby to suckle on each breast for about 5-15 minutes. For the next feeding time, mother should start feeding on the breast last used by the baby. If the baby is satisfied after feeding from only one breast, mother should express the milk from the other breast. She should start feeding on this breast at the next feeding. This will ensure equal suckling and emptying of both breasts.
g. Breastfeed frequently, as often as the baby wants, day and night. The signs when the baby is hungry are: when baby turns towards the breast and searches for the nipple, licking movements, flexing arms, clenching fists, tensing body and kicking legs. Crying is the last sign of hunger.
h. Continue breastfeeding even if the mother or the baby becomes ill. Mothers suffering from headaches, backaches, colds, diarrhea or any other common illness, should continue to breastfeed her baby. Sick mothers need to rest and drink plenty of fluids to help her recover. If the mother does not get better, she should consult a health worker and say that she is breastfeeding. If the baby has diarrhea or fever, the mother should continue to exclusively breastfeed and frequently to avoid dehydration and malnutrition. Breastmilk contains water, sugar, and salts in adequate quantities to help the baby recover quickly. In cases of severe diarrhea, the mother should continue to breastfeed and provide oral rehydration solution using a spoon or a cup. Medical help should be sought.
i. Avoid using bottles, pacifiers (dummies), or other artificial nipples.

How can working mothers continue to breastfeed their baby?
Mothers can continue breastfeeding even when they have to return to work. Working mothers can breastfeed their baby before leaving work, after returning from work, at night and day-off or on weekends. While at work, mothers can express their milk to relieve pain due to full breasts, to ensure continuous milk production and prevent breasts from drying up. While the mother is away, the expressed breastmilk can be fed to the baby using a clean cup.

What are the policies and programs that promote, protect and support breastfeeding?
• Executive order 51 or the “National Code of Marketing of Breastmilk substitutes, Breastmilk supplements and other related products, penalizing violation thereof, and for other purposes”, otherwise known as the Milk Code. It aims to promote, protect and support breastfeeding through intensified dissemination of information on breastfeeding and the regulation of advertising, marketing and distribution of breastmilk substitute and other related products, including bottles and teats.
• RA 7600 or “The Rooming-In and Breastfeeding Act of 1992”. This law aims to create an environment where basic physical, emotional and psychological needs of mothers and infants are fulfilled after birth through the practice of rooming-in and breastfeeding. Health institutions must provide facilities or rooming-in and breastfeeding expenses incurred, in this regard, it shall be deductible expenses for income tax purposes.
• RA 10028 or “Expanded Breastfeeding Promotion Act of 2009”. The law provides for the necessary support services to enable breastfeeding mothers to combine family obligations with work responsibilities. The law provides for the establishment of lactation stations in workplaces, provision of breastfeeding breaks for working breastfeeding mothers, establishment of human milk banks in health institutions, inclusion of breastfeeding in curriculums of schools and declaring August of each year as Breastfeeding Awareness Month.
• DOH Administrative Order (AO) 2005-0014- “National Policies on Infant and Young Child Feeding”. The policy provides the guidelines for improving the survival of infants and young children by improving their nutritional status, growth and development through optimal feeding anchored on exclusive breastfeeding, early initiation within one hour after birth, provision of timely adequate and safe complementary food at six months while continuing breastfeeding up to two years and beyond. The AO is supported with the National Plan of Action for Infant and Young Child Feeding.
• DOH AO 2007-0026 or the “Revitalization of Mother-Baby Friendly Hospital Initiative in Health Facilities with maternity and Newborn Care services”. The AO aims to transform these health institutions into facilities that protect, promote and support rooming-In, breastfeeding and mother-baby friendly practices.
• DOH AO 2009-0025 or “Adopting New Policies and Protocol on Essential Newborn Care”. It provides guidelines on evidence-based essential newborn care for health workers and medical practitioners. The protocol entails four key elements including: 1) immediate and thorough drying of the newborn; 2) early skin-to-skin contact of the newborn to mother’s skin 3) properly-timed cord clamping and cutting; and 4) non-separation of the newborn from the mother for early breastfeeding initiation and rooming-In.
• Philippine Plan of Action for Nutrition. The country’s framework for nutrition identifies as priority action the promotion, protection and support of breastfeeding and complementary feeding and the other necessary conditions to promote infant and young child feeding practices.

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How to celebrate Nutrition Month 2011 & promote BREASTFEEDING TSEK

So it's Nutrition Month but do you have any idea as to how to celebrate it? Do you tell your friends about it? Or email them some FAQs? Anyway, seen below are some ways to celebrate Nutrition Month 2011 and promote BREASTFEEDING TSEK?

The promotion, protection and support to breastfeeding to ensure TSEK can be done in various settings:
a. Families/Communities
• Report violations of the Milk Code to the Department of Health to prevent unregulated marketing of formula milk which threatens to undermine the practice of breastfeeding. Health and nutrition workers and health facilities must not be used to promoting breastfeeding. There must be no milk company-supported activities. Remove marketing materials of formula milk in health facilities.
• Create local media watch monitor Milk Code violations and report to the Department of Health.
• Volunteer as breastfeeding peer counselor. Help other mothers to become successful in breastfeeding and in giving appropriate complementary feedings after 6 months. Peer counselors are mothers who have had successful breastfeeding experiences and provide peer-to-peer counseling to other mothers with difficulties in breastfeeding and complementary feeding practices. In some areas, there are male volunteers who help advocate for breastfeeding as well provide counseling to mothers, fathers, and other family members to create a supportive family environment for appropriate infant and young child feeding practices. Ask your midwife, nutrition action officer and other health and nutrition personnel in your community.
• From support groups in communities. Mother-to-mother support groups are women, and men too, who want to share their experiences in infant and young child feeding, mutually support each other through their own experiences, strengthen or modify certain attitudes and practices and learn from each other.
• Protect breastfeeding even during emergencies and disasters. Young infants are especially vulnerable during emergencies and disasters particularly to diarrhea, acute respiratory tract infections and malnutrition, breastfeeding reduces the risk of death up to six times during emergencies. The Milk Code does not allow donation of formula milk increases the risk to death and disease. There are many dangers of using formula milk – by itself formula milk is not sterile; unsafe when there is not enough clean water to sterilize feeding bottles and prepare the formula; water used may be contaminated; there may be no equipment, fuel, cooking pots, and water to sterilize feeding bottles; incorrect proportion of formula milk with water which can result to over or under-diluted formula; and formula milk does not protect against infections unlike breast milk. It is therefore best to be prepared during emergencies by having trained personnel on infant and young child feeding to be able to assist, support and counsel mothers to continue breastfeeding even during emergencies.
• Disseminate correct information about breastfeeding. Conducting seminars and other for a to discuss breastfeeding among mothers and also gathers together with the experts on breastfeeding. Many misconceptions about breastfeeding still exist which prevent mothers and their families to practice breastfeeding. Help correct these misconceptions by increasing awareness on correct breastfeeding practices.
• Family members can support breastfeeding mothers by building her confidence that she can and is able to breastfeed, help care for the baby so the mother can have enough rest; provide nutritious and balance meals; and give practical help. A supportive family and community environment increases the likelihood that the mother will initiate and continue to breastfeed.
• Pass local resolutions and ordinances that enforce the Milk Code, promote infant and young child feeding, establish lactation stations in barangay halls, markets and other places, providing budget for breastfeeding promotion, peer counseling and support groups.

b. Working Places
• Establish lactation stations in accordance with the Expanded Breastfeeding Promotion Act (RA 10028) wherein the lactations centers shall be adequately provided with the necessary equipment and facilities, such as: lavatory for handwashing, unless there is an easily-accessible lavatory nearby; refrigeration or appropriate cooling facilities for storing expressed breastmilk; electrical outlets for breast pumps; a small table; comfortable seats; and other items, the standards of which are defined by the Department of Health.
• Provide breastfeeding breaks for working mothers in addition to their regular breaks. The breastfeeding breaks should not be less than 40 minutes for every 8 hours of work.
• Enforce the two-month maternity leave or allow work-from-home scheme to enable the mother to continue exclusive breastfeeding.
• Do not allow any direct or indirect marketing, promotion or sales of infant formula or breastmilk substitutes within the workplace.
c. Health Facility
• Be certified as a Mother-Baby Friendly Hospital (MBFH). Follow the Ten Steps to Successful Breastfeeding. Implement the Essential Newborn Care Protocol. Train Health Facility staff on lactation management. Contact the center for Health Development in your region for details on the MBFH certification.
• Provide pre-and post-natal services for pregnant and lactating women to support mothers top breastfeed their child.
• Set-up milk banks or milk storage and pasteurization facilities for breastmilk donated by mothers. The milk shall be given to infants in the neonatal intensive care unit whose own mothers are seriously ill.
• Provide continuing education, re-education and training of health workers including doctors, nurses, midwives, nutritionist-dietitians on current and updated lactation management. Health workers must be able to provide correct information and support for breastfeeding.
• Produce and distribute information materials on breastfeeding for distribution to mothers in addition to breastfeeding counseling.
• Refer breastfeeding mothers prior to discharge from the health facility, to breastfeeding support groups in the community to help them continue breastfeeding when they return home.
d. Schools
• Integration of infant and young child feeding in the curriculum. The Department of Education, the Commission on Higher Education and the Technical Education and Skills Development Authority are tasked to integrate in the relevant subjects in the elementary, high school and college levels, especially in the medical and education, the importance, benefits, methods or techniques of breastfeeding and change of societal attitudes towards breastfeeding.
• Enforcement of Milk Code in schools. Schools must not allow any marketing including sponsorship from milk companies within the school. Schools must not also accept donations of formula milk and breastmilk substitutes as this is against the Milk Code.
• Place posters, brochures and other information about breastfeeding in school-based health centers.
• Establish lactation stations in the school to enable teaching and non-teaching personnel to breastfeed or express and store breastmilk. Schools are also considered workplaces and therefore must comply with the provisions of RA 10028.
e. Industries/manufacturers
• Compliance to the milk code by milk companies. Strictly no marketing of products within the scope of the Milk Code.
• Fortify food that are mandated by RA8976 or the Food Fortification Law and Volunteer to fortify other food products.
Compliance to the Code Hygienic Practice for food for infants and Children of manufacturers in accordance to the proper handling of foods in the food chain. This will ensure that food products intended for infants and children are safe.

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Breastfeeding Tips for Filipina Mothers part2

Ulirang ina, bigyan ng prutas at gulay ang inyong pamilya araw-araw. Iwas sait na, menos gastos pa!
Iminumungkahi ang pagkain ng prutas at gulay ng hindi kukulangin sa limang dulot oservings araw-araw. Ang kalahating tasang lutong madahong gulay ay katumbas ng humigit-kumulang sa isang serving, at ang isang pirasong maliit na prutas o isang katamtamang slice ng prutas ay katumbas ng isang serving. Itago, iluto, iimbak at ipreserve ang gulay ng buong ingat upang mapanatili ang taglay nitong sustansiya, lasa at kulay. Maraming pag-aaral ang nagsasabi na ang pagkain ng maraming prutas at gulay au nakakatulong sa pag-iwas sa mga sakit katulad ng cancer, diabetes at hypertension.

Maging responsableng magulang. Kalusugan ng ina at ng bata ang isaisip sa tamang pag-aagwat ng pabubuntis.
Batay sa pag-aaral, malaki ang kinalaman ng tamang pag-aagwat ng pagbubuntis sa kalusugan ng mga bata. Napatunayan sa nasabing pag-aaral, na lumalaking mas malusog at mataas ang tsansang mabuhay ang mga batang isinilang na may tamang agwat na tatlo hanggang limang taong sa pagitan ng panganganak ng isang babae. Malaki rin ang posibilidad na maging premature at mababa ang timbang ng sanggol sa isinilang ng wala sa tamang pagitan ng panganganak. Nakakatulong din ang birth spacing para sa kaligtasan at kalusugan ng mga anak.

Gatas ng ina lamang para kay baby. Kaunti lamang ngunit sapat na gatas katumbas ay kalusugan at kaayusan sa kanyang paglaki.
Sa unang anim na buwan ng buhay ni baby, gatas ng ina lang ay sapat nang niyang pagkain.. Ito ang unang pagkain ng sanggol na mahalaga upang matiyak ang kanyang kalusugan. Kaunti ngunit sapat ang gatas para msa kailangan ni baby habang siya ay lumalaki. Ang gatas ng ina ay siksik sa sustansiya, may panlaban sa impeksyon, madaling tunawin, available at laging fresh. Hindi dapat mag-alala ang isang ina kung sapat o kulang ang kanyang gatas dahil siya ay nagkakaroon ng gatas na ayon lang sa kailangan ni baby. Laging pasusuhin ang bagong silang na sanggol kapag nakikita na siya ay nagugutom.

“Labanan ang kahirapan at malnutrisyon…Wastong Nutrisyon: alamin, gawin, at palaganapin!

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Breastfeeding Tips for Filipina Mothers

Lahat ng nanay ay may kakayanang magpasuso ng kaniyang baby.
Gatas ng ina lamang ang kailangan ni baby mula pagkasilang hanggang unang anim na buwan ng kanyang buhay. Lahat ng nanay ay may kakayanan na mag-produce ng gatas at maapagpapasuso sa kanilang baby. Mahalaga na may tamang impormasyon, gusto ng ina at may tiwala siya sa sarili na kaya niyang pasusuhin ang kanyang sanggol.

Mahalaga na simulan ni nanay yang pagpapasuso kay baby sa loob ng isang oras pagkapanganak niya.
Mahalaga na simulan ni nana yang pagpapasuso kay baby sa loob ng isang oras pagkapanganak niya nang sa gayon ay masuso ng sanggol ang colostrums. Ang colostrums ay ang kulay dilaw na gatas na lumalabas sa unang tatlong araw pagkapanganak. Ito ay mayaman sa antibodies para sa matibay na resistensya ni baby sa impeksiyon at sait.

Para sa mabilis at maayos na paglaki ni baby, simulan ang pagbibigay ng karagdagang pagkain sa ika-anim na kumpletong buwan habang patuloy ang pagpapasuso hanggang dalawang taon o mahigit pa.
Hindi sapat ang gatas ng ina lamang upang matugunan ang dumaraming kailangan na nutrisiyon ng sanggol habang siya ay lumalaki. Kailangan ang karagdagang pagkaing tagapag-bigay lakas, tagapagbuo ng katawan at tagapag-saayos ng katawan para sa kanyang mabilis na paglaki at paglusog.

Palaging timbangin ang mga bata para malaman kung sila ay lumalaki ng maayos.
Regular na timbangin ang inyong mga anak at sukatin ang kanyang haba o taas. Ito ang pinakasimpleng paraan upang malaman kung maayos ang paglaki ng inyong anak. Dalhin ang inyong anak sa pinakamalapit na health center or sa doctor para ipatimbang. Ang mabagal na paglai ay isang babala. Tingnan kung wasto ang kinakain ng bata. Ang mabilis na pagbaba ng timbang ay isang masamang palatandaan. Ang labis na pagbigat naman ay maaring humantong sa labis na katabaan.

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Simple Nutrition & Food Tips for Filipinos part3

Para maiwasan ang pagkakasakit, ugaliing maghugas ng kamay bago at pagkatapos kumain.
Ang palagiang paghuhugas ng kamay ay isang mabisang paraan para hindi magkasakit at maiwasan ang pagkalat ng mikrobyo sa ibang tao. Ang ailangan lang ay malinis na tubig at sabon at kung walang tubig, maaaraing gumamit ng hand sanitizer. Hugasan ang inyong mga kamay bago, habang at pagkatapos maghanda ng pagkain; pagkagamit ng kasilyas, umubo o bumahing sa mga kamay; bago at pagkatapos kumain o uminom; pagkatapos magtapon ng basura, paglilinis ng sugat, bago at pagkatapos mag-alaga ng taong maysakit at higit sa lahat kapag marumi an gating mga kamay.

Uminom ng tamang dami ng fluids araw-araw.
Kailangan ng katawan ang 64 ounces o walong basong likido sa araw-araw lalo na kung mainit ang panahon o kung physically active ang isang indibidwal. Ang tubig ang pinakamabuting likido para manatiling “hydrated” ang katawan. For variety, pwerde rin ang gatas, fruit juices at soups. Nakakatulong ang tubig at iba pang likido sa wastong daloy ng mga sustansiya sa katawan, pananatili ang tamang temperature at tamang pagdumi. Kung kayo ay may sakit, dagdagan ang pag-inom ng tubig at iba pang likido.

Pakainin ang may sakit.
Hindi dapat gutumin ang may sakit. Lalo niyang kailangan ang mga masustansiyang pagkain sa panahong ito para siya ay gumaling. Painumin siya ng maraming likido – gatas, katas ng prutas at tubig. Pakainin siya ng marami hangga’t kaya niya. Kung walang ganang kumain, bigyan siya ng mga pagkaing gustong-gusto niya.

Start the day right with a healthy breakfast.
Sa lahat ng meals sa buong araw, ang almusal ang pinakamahalaga sapagkat ang pagkain ng almusal ang nagbibigay ng enerhiya para magawa natin ang mga Gawain sa buong araw. Ayon sa pag-aaral, ang pagkain ng almusal ay nakakatulong sa mga bata na maging alerto at maayos ang performance sa eskwelahan. Nakakatulong din ang pag-aalmusal sa hindi pagiging overweight sa pagtanda. Ang isang maayos na almusal ay dapat makapagbigay ng 1/3 na kaloriyang kailangan ng isang tao sa isang araw.

Kumain ng iron fortified rice para sa malakas na katawan.
Ang pagkain ng iron-fortified rice o IFR ay mainam para maiwasan ang pagkakaroon ng anemia. Ang IRF ay ordinaryong bigas na dinagdag o hinaluan ng iron-rice premix na kulay dilaw. Ang pagluluto ng iron-fortified rice ay tulad din ng karaniwang bigas. Walang epekto sa lasa ng kanin ang iron-rice premix. Sa madalas na pagkain ng iron-fortified rice, makasisiguro ka na sapat ang supply mo ng iron sa araw-araw. Ang iron-fortified rice ay nabibili sa pamilihang bayan.

Tangkilikin ang brown rice na siksik sa sustansiya.
Ang brown rice or pinawa ay hindi kiniskis na bigas na tinangalan lang ang balat ng butyl o ipa sa pagbabayo. Maaring ang kulay nito ay brown, mapula o kulay lila o violet. Kumpara sa putting bigas, mas siksik sa sustansiya ang brown rice dahil ang bran o darak at embrayo ay nasa butil pa kung saan ang ibang sustansiya ay nakapaloob. Maliban sa kaloriya, carbohydrates, at protina, mayaman din sa fiber o hibla at mahahalagang langis ang brown rice. Ang hibla ay tumutulong sa pag-iwas sa mga sakit sa tiyan at puso. Pinapalaganap ang pagkain ng brown rice dahil sa ito ay mabango, mas malasa at mas masustansiya. Medyo may kamahalan lang ito pero tiyakan naman ang sustansiyang dulot nito.

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Simple Nutrition & Food Tips for Filipinos part2

Lifestyle diseases iwasan, kumain ng wastong pagkain, mag-ehersisyo araw-araw, huwag manigarilyo at iwasan ang pag-inom ng alak.
Maraming Pilipino ay nagkakaroon ng hypertension, cancer, at diabetes dahil na rin sa maling lifestyle at kaugalian sa pagkain. Para maiwasan ang mga ito, iwasan ang pagkain ng mamantika, matataba, matatamis at maaalat na pagkain. Dagdagan ang pagkain ng prutas at gulay. Iwasan ang sigarilyo at alak at mag eher-sisyo ng regular para mapanatili ang tamang timbang. Ugaliin ang healthy lifestyle araw-araw!

Maging matalino, masinop at practical sa pagplaplano, pamimili at paghahanda ng masustansiyang pagkain para sa pamilya.
Ngayong panahon ng krisis kung saan mataas ang presyo ng mga bilihin, mahalaga ang pagiging matalino, masinop at praktikal lalo na sa pagplano, pagbili at paghanda ng mga sustansiyang pagkain ng pamilya. Pumili ng mura ngunit masustansiyang pagkain katulad ng lamang-loob na karne, maliliit na isda o alamang, butong-gulay, buto-buto, itlog at mga gulay. Maaring haluan ito ng mga halamang-ugat para sa dagdag na sustansiya at kaloriya. Bumili ng mga pagkaing napapanahon. Maghanda ng one-dish meal tulad ng ginisang munggo o sinigang. At huwag kalimutan ang bumili ng pinagyamang pagkain or fortified foods.

Huwang magsayang ng bigas! Mahalaga ang bawa’t butil nito.
Nakakalungkot na may mga kababayan tayong walang pakundangan kung magsayang ng pagkain. Samantalang marami sa ating kababayan ang halos walang makain. Sa bigas pa lamang, lumilitaw sa pagaaral ng Food and Nutrition research Institute na may naaksayang 14 gramo ng bigas ang bawa’t Pilipino araw-araw. Huwang itong maliitin! Kapag ito’y pinagsama-sama, tinatayang 41,902 tonelada ang nasasayang at nawawala bawa’t taon dahil sa maaksayang Gawain at kaugalian sa pagkain. Mahala ang bawa’t butyl ng bigas lalo na sa ating mga kababayang nakakaranas ng gutom at kahirapan. Huwag nating sayangin ito.

Pamalit na pagkain sa bigas, masarap, masustansiya at abot-kaya pa.
Sa mga Pilipino, hindi kumpleto ang isang salu-salo kung walang kanin. Tinaguriang reyna ng hapagkainan, ang kanin ang pangunahing pinagkukunan ng kolariya o enerhiya para sa ating katawan. Ngunit marami ang hindi nakakabili ng bigas o nakakapaghain ng kanin ngayon dahil sa mataas ang presyo nito. May mga alternatibong mapagkukunan ng sustansiya mula sa kanin. Maaring pamalit ang mais sa kanin-bigas. Pwede din ang mga lamang-ugat katulad ng kamote, kamoteng-kahoy, gabi, at uraro. Hindi lang ang mga ito ay masarap at masusustansiya kundi abot-kaya pa.

Magtanim ng prutas at gulay at mag-alaga ng hayop at isda sa sariling bakuran. Magpakukunan ito ng pagkain pangaraw-araw at mapagkakakitaan pa.
Apatnapung iba’t-ibang sustanya ang kailangan ng isang tao araw-araw para sa malusog na pangangatawan. Ngunit walang iisang pagkain ang nagtatalay n lahat ng sustansiyang ito. Hindi rin lahat ay kayang bumili ng angkop na pagkain. Ang pagtatanim ng mga gulay at pag-aalaga ng mga hayop at isda sa inyong bakuran ay isang alternatibong mapagkukunan ng pagkain na may nararapat na nutrisyon para sa katawan. Maari pa itong mapagkakitaan ng inyong pamilya. Sino pa ba ang tutulong sa ating sarili kundi tayo mismo rin! Kaya, tao na’t magtanin at mag-alaga ng hayop at isda sa ating sariling bakuran.

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Simple Nutrition & Food Tips for Filipinos

Kumain ng GO, GROW at GLOW foods.
Walang iisang pagkain ang makapagbibigay ng lahat ng sustansiya na kailangan ng katawan. Upang magkaroon ng masustansiya o sapat sa uri at dami n pagkain, kumain ng mga pahkaing mula sa bawa’t pangkat ng pagkain: GO na tagapag-bigay lakas, GROW na tagapag-buo ng katawan at GLOW na tagapag-saayos ng katawan.

An egg a day is ok! Hindi lang ito masustansiya, abot-kaya pa!
Sa mga taong physically healthy o walang anumang sakit, ang pagkain ng isang itlog araw-araw ay ok. Mayaman sa protina, mineral at bitamina. Kolesterol na taglay nito sa kalusugan ay hindi nakakasama. Para sa mga taong mahilig sa taba at may cardiovascular diseases, ang payo ay pagkain ng hindi lalampas sa dalawa hanggang tatlong pirasong itlog sa isang lingo.

Kumain ng mga pagkain malinis at ligtas sa panganib.
Ugaliin ang wastong pag-iimbak, paghahanda at paghahain ng pagkain. Isagawa ang sampung Golden Rules for Food Safety na nirerekomenda ng World Health Organization. Pamalagiin ang kalinisan ng kusina at ng buong bahay. Huwag pahawakin ang taong may impeksiyon. Magsabon at maghugas ng kamay bago maghanda ng pagkain, bago kumain, at pagkagaling sa palikuran. Hugasang mabuti ang prutas at gulay. Huwag gamitin ang mga kamay sa paghahalo ng pagkain. Hugasang mabuti ang mga gamit sa kusina. Lutuing mabuti ang karne, isda at manok. Ilagay sa refrigerator ang tiring pagkain at painitang mabuti bago ihain muli. Kung hindi nakatitiyak na ligtas ang isang pagkain, itapon ito.

Real food labels.
Mahalaga na basahin ang label sa mga produktong binibili. Sa food labels, malalaman natin ang nutritional content ng isang produkto katulad ng calories, fats, protein, sodium, sugar, cholesterol at iba pa. Malalaman din sa label kung kalian ginawa ang isang produkto at kalian ang expiration date nito.

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Breastfeeding Situationer in the Philippines

The 7th National Nutrition Survey (DOST-FNRI) revealed that among infants 0-5 months old, only 36 out of every 100 were exclusively breastfed; only 37 of every 100 were breastfed at the same time given a complimentary food and as many as 27 out of 100 infants were given other milk and other foods.

Meanwhile the percentage of exclusive breastfeeding (35.9%) was significantly higher in 2008 compared with 2003 in which 29.7% of 0-5 month old infants were exclusively breastfed. However, the duration of exclusive breastfeeding in 2008 is significantly lower than 2003 with 2.3 and 3 months, respectively. That's the Big Picture Breastfeeding Situationer in the Philippines.

What are facts about breastfeeding?
a. Practically all mothers can breastfeed. There are only a few true contraindications to breastfeeding. These include galactosemia, in severe maternal conditions such as heart failure, serious kidney, liver or lung disease and rarely from a few maternal drugs including amethopterin, thiouracil and radioactive or chemotherapeutic therapy. Malnutrition among breastfeeding mothers is not a contraindication as a malnourished mother produces the same quality or nutritional content of milk as a well-nourished mother. Mother’s breast milk is designed to provide for and protect baby even in times of hardships and famine.
b. A mother produces enough breast milk for her baby. Almost all mothers can produce enough milk as long as they feed the baby as often as needed. The baby’s frequent suckling stimulates further the production of breast milk. In industrialized countries, the inability to lactate is closely associated with women who have little or no information about breastfeeding; have little or no experience with its mechanics; lack of confidence about their ability to breastfeed; and have no close family member, friend or other means of social support to aid them in overcoming problems they may encounter in initiating breastfeeding. On the other hand, in societies where breastfeeding is widespread, failure to breastfeed is improbable. Thus, it is important to provide the necessary support to the mother for breastfeeding.
c. A baby needs to be fed on demand. In the first two days of life, babies need only to be fed 2-4 times a day. From about the third day onward, the baby starts to feed more often or about 10-20 feeding in 24 hours. On the second week or so, most babies settle into a routine of their own and feed 5-10 times a day. From the third weel onward, the number of feedings decreases to about one feeding every 3-4 hours. A mother should offer her breasts to the baby often.
d. Babies are content with breastmilk alone. Breastmilk is adequate when the baby:
• Is satisfied after 15-20 minutes of feeding
• Falls asleep right away after each feeding and sleeps for about 3-4 hours
• Gains weight satisfactorily, i.e. about ½ kilogram every month for the first six (6) months such that birth weight will be doubled by about the sixth (6th) month, and tripled by the first year.
• Urinates about six (6) times a day (wetness test)
e. Breastfeeding does not cause the breast to sag. Breasts sag because of poor physical support during pregnancy and lactation. To prevent breasts from sagging, mothers can do breast exercises, and use a firm but comfortable brassiere. A nursing brassiere can be used during breastfeeding.
f. Breast size is not important in producing breastmilk. The size of breast does not determine the quantity of milk. A mother can store enough milk, even if she has small breasts. Frequent suckling of the baby stimulates milk production.
g. A mother can breastfeed even when she is sick or tired. It is best and safest to breastfeed an infant even if the mother is sick or tired from work or even after doing house chores. The baby will not suckle her sickness or tiredness. Whenever the mother is exposed to an illness or infection, her body makes the antibodies, and her milk contains antibodies to protect the baby.
h. Breasts do not produce sour or spoiled milk. Breastmilk is always safe and will never get spoiled in the breast. The quality of the milk is the same in both breasts. Mothers must be reassured of this and encouraged to feed the baby on both breasts during each feeding.
i. Colostrum is not dirty milk and should not be thrown away. Colostrum is often yellowish in color, but it does not mean it is dirty. It should be given to the baby to protect the baby from getting sick.
j. Breastmilk is not ‘too thin’. It is important for a baby to have both foremilk (breastmilk released at the start of feeding) and hindmilk (milk released towards the end of the feeding) to get a complete meal, which includes all the water that the baby needs. The hindmilk is especially high in fat which helps the baby feel full and satisfied. It is important to let the baby suckle as long as s/he wants.

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Lactation Stations in the workplace MOA launched during Nutrition Month 2011 Launch

Students present in Support of the Nutrition Month Launch at SM Event Centre

The (NNC-7) National Nutrition Council 7, together with MIND-7~ Media Information Network for Nutrition and Development and partners launched yesterday the 2011 nutrition month with the theme "Isulong ang breastfeeding - tama. Sapat, at Eksklusibo" which encourages all sectors of society to help promote, protect, and support breastfeeding practices.

Lactation Stations in the workplace MOA was recently launched by Mandaue City and the Mandue Chamber of Commerce and Industries (MCCI) together with the National Nutrition Council for the establishment of lactation or breastfeeding stations in workplaces throughout Mandaue City in Support of the RA 10028: Expanded Breast Feeding Promotion Act of 2009!

Maria Flores, DOH Asst. SEc., Exec.Director IV NNC; Eric Ng Mendoza, MCCI President and Mandaue City Mayor Jonas Cortes, Present during the MOA Signing. Department of Health Assistant Secretary, Maria The MOA, the first of its kind in the entire Philippines and is a milestone for the nutrition and health industry. The MOA aims to have linkages with families, organizations and other stakeholders to give working mothers the chance to practice proper breastfeeding while at work.

Philippines is 1 of 42 countries that account for 90% of deaths of under 5 y.o globally. Breastfeeding ranks the most effective interventions to improve child's survival, adding that World Health Organization estimated that optimal breastfeeding practices could avert 13% of 10.6 million deaths yearly. The MOA is geared towards "Private Public Partnership or PPP" that will ensure its effectiveness. Mandaue was Mayor Jonas Cortes supports the MOA in support of a mother-friendly community.

"We all need to acknowledge that we are part of the problem and that we are also part of the solution" -Mandaue Mayor Jonas Cortes

"Establishment of Lactation Stations in Workplace reduces Healthcare Costs and boosts Employee Moral & Retention"-Eric Ng Mendoza

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Nutrition Month in a nutshell

What is Nutrition Month?
Nutrition Month is an annual event held every July in accordance with Presidential Decree no.291 known as the Nutrition Act of the Philippines which created the National Nutrition Council (NNC). The NNC coordinates the nationwide celebration. Each year the NNC comes up with a theme to call the nation’s attention and action on a particular issue.

What is the theme for the 2011 Nutrition Month?
The theme for the 2011 Nutrition month is “Isulong and BREASTFEEDING – Tama, Sapat, at EKsklusibo”. The theme focuses on key messages to ensure successful breastfeeding practices. The theme supports the department of health’s campaign on communication for behavioral impact on breastfeeding which is “Breastfeeding Tsek (Tama.Sapat.EKsklusibo).” The objective of this year’s nutrition month celebration is to encourage all sectors of society to help promote, protect and support correct breastfeeding practices.

What does BREASTFEEDING TSEK mean?
TSEK o Tama, Sapat at EKsklusibo means:
• “Tama” by immediate skin-to-skin contact between mother and baby after birth, and initiation of breastfeeding within the first hour of life.
• “Sapat” by encouraging and assuring mothers that little breastmilk is enough for the first week and that frequent breastfeeding ensures continuous breast milk supply to respond to the increasing needs of the baby.
• “EKsklusibo” by giving only breastmilk and no other liquid to the baby for the first six months. Breastmilk has all the water and nutrients that the baby needs for the first six months after which the baby should be given appropriate complementary food while continuing breastfeeding.

What is the importance of BREASTFEEDING TSEK?
The protection, promotion and support of breastfeeding rank among the most effective interventions to improve child’s survival. According to the World Health Organization (WHO), it is estimated that high coverage of optimal breastfeeding practices could avert 13% of the 10.6 Million yearly deaths of children 5y.o. and below. Evidence on the importance of exclusive breastfeeding and early initiation includes:
• Babies who were not breastfed in the first 6months of their lives are 25 times more likely to die that those who experience breastfeeding from the time they were born.
• The timing of initiation of breastfeeding is important as there is a higher risk of death among infants with longer delay in the initiation of breastfeeding.
• Hospitalized low birth weight infants who were fed with formula milk had 4 times incidence of serious illness compared to those infants who were breastfed.
• There is a 2-4 fold increase in neonatal mortality rate (NMR) in not receiving colostrums. There is a 5-13% decrease in NMR with exclusive breastfeeding.
• Breastfeeding not only saves babies from death, but also provides long-term benefits. Breastfed babies do better in school cognitive tests by as much as 4.9 points. There is a positive association of breastfeeding with educational attainment.

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