Food Guide Pyramid 4j3269

FOOD GUIDE PYRAMID Importance of the Food Guide Pyramid o o

Helps us balance the food we eat every meal Guides us for the preparation of balanced meals for our family DAILY NUTRITIONAL GUIDE FOR FILIPINO CHILDREN (13-19 YEARS OLD)

fats and oils (6-8 tsps)

sugar/sweets (5-6 tsps) fish, meat and poultry, dried beans and nuts eggs (1 piece) milk and milk products (1 glass) vegetables(3 servings) fruits(3 servings) rice, riceproducts, corn, root crops, bread, noodles (6-8 servings) water/beverages(6-8 glasses) exercise, personal and environmentla hygiene Principles of the food pyramid o Eat a variety of foods daily at the right amount.  Carbohydrates occupy the major part followed by vegetables and fruits which should also be eaten in large amounts.  Animal and plant protein follows with moderate consumption.  Fats and oils are the least foods to be consumed. o Eat in moderation while emphasizing the importance of other foods.  Water and beverages, especially natural juices should be also be consumed daily.  Exercise, physical and environmental hygiene are also essential in achieving a healthy life.

How Many Servings Do You Need as an Adolescent? A serving is the size of food after it is cooked. The serving sizes below will guide you in measuring the amount of food and liquid you take daily. o 1-1/2 cups (12 ounces) of liquid is the size of a soda-pop can. o 1 cup (8 ounces) of food is the size of a large handful. o 1/2 cup (4 ounces) of food is about half of a large handful. o 1 ounce of cheese is about the size of a 1 inch cube. o 2 tablespoons (Tbsp) is about 2 times the size of the tip of your thumb o 1 tablespoon (Tbsp) is about the size of the tip of your thumb o 1 teaspoon (tsp) is about the size of the tip of your little finger

Current Nutritional Status of Filipino Adolescents (11-19) . Survey shows that:  among adolescents, 11-12 years old: o 49 in every 100 have normal weight for their height o 26 in every 100 are underweight o 4 in every 100 are overweight  among adolescents, 13-19 years old: o 68 in every 100 have normal weight for their height o 12 in every 100 are underweight o 3 in every 100 are overweight  more males 11-12 and 13-19 years are underweight than females  more 11-12-year old males are overweight than females while more females age 13-19 years are overweight than males of the same age REASONS WHY ADOLESCENTS ARE UNDERNOURISHED Poor eating practices/habits

because of fear of becoming fat) beverages and artificial fruit juices) -rich foods resulting in iron deficiency REMINDERS FOR EATING RIGHT