Healthy Eating and Active Life Principles

Study Notes

Healthy individuals possess both physical and mental fitness, enabling them to lead fulfilling lives.
Physical fitness reduces the risk of medical conditions, including heart disease and diabetes.
Regular physical activity supports a relaxed state of mind and helps manage life's challenges.
Engaging in movement can improve fitness levels and mitigate future health problems.
Exercise enhances joint health and overall body strength.

Nutrition involves the intake and utilization of food, crucial for health and well-being.
Nutrients are substances in food essential for energy, growth, and bodily functions.
Physical activities demand energy, which is supplied by the nutrients consumed.

Carbohydrates:
- Vital energy-yielding nutrient, providing calories for physical activity.
- Favored source of energy during physical exertion.
Fats:
- Contributes energy and enhances food flavor.
- Excessive fat intake can lead to cardiovascular diseases and increased blood cholesterol.
Proteins:
- Serves as structural units for building and repairing tissues.
- Supports nutrient transport and maintains fluid balance in the body.
Vitamins:
- Essential organic compounds needed in small amounts for growth and development.
- Crucial for energy metabolism in the body.
Minerals:
- Elements necessary for normal body development and functioning.
- Key minerals include calcium, potassium, magnesium, iron, and zinc, affecting nerve impulses and muscle contraction.
Water:
- Comprises 60-70% of body weight, essential for all vital processes.
- Supports temperature regulation, food digestion, nutrient absorption, and waste elimination.

The "Piggang Pinoy" food guide is the current dietary guide, replacing the older Daily Nutritional Guide Pyramid.
Initially published in 1990, revised in 2000 and 2012 to promote healthy eating.
Emphasis on exercising regularly for at least 30 minutes and maintaining good hygiene practices.
The guide categorizes foods into three groups:
- Grow: protein sources like fish and chicken.
- Go: carbohydrates like rice and wheat bread.
- Glow: nutrient-rich foods like fruits and vegetables.

Adopt a varied diet rich in essential nutrients.
Exclusively breastfeed infants for the first six months, transitioning to complementary foods while continuing breastfeeding for a minimum of two years to support optimal growth and development.