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.

Read more »

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.

Read more »

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.

Read more »

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.

Read more »

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.

Read more »

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

Read more »

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.

Read more »