Dietary Guidelines for Filipinos

Dietary Guidelines for Filipinos

• The Nutritional Guidelines for Filipinos (NGF) educates the public on good nutrition through proper food choices and a healthy lifestyle.
• The NGF was introduced in 1990 and revised in 2000 and 2012 to address the evolving nutritional needs and health concerns of Filipinos.
• The 2012 NGF includes ten key messages for promoting optimal health.
• Eating a variety of foods daily supplies all necessary nutrients.
• Breastfeed infants exclusively for the first 4-6 months, then introduce appropriate foods while continuing breastfeeding up to 2 years.
• Breast milk provides essential nutrients and antibodies for infants.
• Maintain children's normal growth with a proper diet and regular monitoring.
• Consume fish, lean meat, poultry, or dried beans for protein, iron, Vitamin A, and zinc.
• Eat more vegetables, fruits, and root crops for vitamins, minerals, and fiber; aim for at least 5 servings daily.
• Eat foods cooked in edible oils daily for fat-soluble vitamin absorption (A, D, E, K).
• Consume milk, milk products, and calcium-rich foods like small fish and dark green leafy vegetables daily to prevent osteoporosis.
• Use iodized salt but avoid excessive salty foods to prevent goiter and iodine deficiency disorders.
• FIDEL iodized salt is recommended for its appropriate iodine content.
• Eat clean and safe food from reliable sources, with proper cooking, handling, and storage to avoid harmful microorganisms.
• Exercise regularly, do not smoke, and avoid alcoholic beverages for a healthy lifestyle to prevent non-communicable diseases.

Hydration in Sports

• Hydration is essential for athletes to maintain performance and prevent dehydration.
• A 2% drop in body mass due to water loss can cause dehydration, making blood viscous.
• Signs of dehydration include extreme thirst, dry mouth, fast breathing, fast heart rate, low blood pressure, fever, and reduced urine.
• Proper hydration strategies involve:
  • Pre-exercise: Drink 16-20 ounces of water or a sports drink 2-3 hours before exercise, followed by 8-10 ounces 10-20 minutes before starting.
  • During exercise: Consume 7-10 ounces of fluid every 10-20 minutes.
  • Post-exercise: Drink 16-24 ounces of water or a sports drink for every pound lost during exercise.
  • Monitor hydration by checking urine color; clear or light yellow indicates adequate hydration.
  • Incorporate hydrating foods like grapefruit, watermelon, strawberries, and cantaloupe.
  • Use electrolyte solutions for prolonged or intense exercise to maintain fluid balance and prevent hyponatremia.
  • Develop a personalized hydration plan based on individual needs, exercise intensity, duration, and environmental conditions.
• Drinking enough water is crucial for regulating body temperature, lubricating joints, preventing infections, delivering nutrients, and improving sleep, cognition, and mood.
• Experts recommend about 11 cups of water per day for women and 16 for men, including water from fruits, vegetables, coffee, or tea.
• Avoid sugar-sweetened beverages and opt for water or naturally flavored options.

Introduction to Sports

• Sports offer physical activity, competition, and entertainment, improving community, teamwork, and well-being.
• The word "sports" comes from "desport," an Old French word for leisure.
• Sports involve skill, strategy, and competition, regulated by rules, and can be individual or team-based.
• The history of sports dates back at least 3,000 years, initially involving war preparation and hunting training.

Purpose of Sports

• Physical Fitness: Promotes exercise, cardiovascular fitness, strength, and flexibility.
• Competition: Provides a platform for rivalry and camaraderie.
• Entertainment: Offers excitement and engagement for spectators.

Classification/Types of Sports

• Individual Sports: Played by one player per side, fostering discipline and focus such as golf, swimming, and track and field.
• Dual Sports: Played by two competing teams, like badminton and lawn tennis.
• Team Sports: Played by three or more players, requiring collaboration, such as football, basketball, and hockey.
• Combative Sports: Involve physical combat, such as boxing and martial arts.
• Extreme Sports: Involve high risk and adrenaline, such as snowboarding and rock climbing.
• Esports: Competitive video gaming.
• Adaptive Sports: Tailored for individuals with disabilities, such as wheelchair basketball.

Benefits of Sports Participation

• Regular sports participation promotes physical and mental well-being and prevents health issues.
• Sports reduce stress, enhance mood, and improve cognitive function.
• Team sports foster communication, cooperation, and teamwork.
• Sports instill discipline, dedication, and goal-setting abilities.
• Sports have global significance, uniting nations through events like the Olympics and the FIFA World Cup.