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• Nutrition is the sum of processes by which food is selected and becomes part of the body.
• Malnutrition is either a deficient or excessive supply of nutrients that interferes with growth, development, and maintenance of health.
• An adequate diet provides all essential nutrients and calories needed to maintain good health and acceptable body weight.
• A dietary pattern is a combination of foods and beverages that constitutes an individual's complete dietary intake over time or a description of a combination of foods recommended for consumption.
• Nutrient dense foods are rich in vitamins, minerals, and other health-promoting components, with little added sugar, saturated fat, or sodium.

Why Eat Healthy?

• Healthy eating across the lifespan can promote health and reduce the risk of chronic diseases.
• Benefits of healthy eating include a lower risk of overweight and obesity, type 1 diabetes, peanut allergy, and asthma.
• It contributes to favorable cognitive development in children and favorable folate status in women during pregnancy and lactation.
• Healthy eating has been associated with a lower risk of all-cause mortality, cardiovascular disease, and certain cancers, lower total and LDL cholesterol, lower blood pressure, lower risk of obesity, and favorable bone health.

Functions of Macronutrients

Carbohydrates (CHO)

• The primary function is to provide energy, with 4 kcal/g.
• It protects protein from being metabolized for energy.
• Excess carbohydrates are converted to fat and stored as triglycerides in adipocytes.
• Glucose is the preferred brain fuel, but ketones can be used during starvation or intermittent fasting.
• Glycolipids provide protective coating on outer surface of cells (cell membrane).
• Glycoproteins mediate cell interactions in the form of hormones.
• Proteoglycans form the water-binding connective tissue between cells.
• Monosaccharides ribose and deoxyribose are components of RNA/DNA.
• Fibers are good for GI health and function.

Proteins

• Sources include meat, fish, dairy products, and eggs which are high quality.
• Alternative energy source with 4 kcal/g.
• Excess dietary amino acids are not stored and are excreted in the urine.
• Too much protein is detrimental to kidneys and the liver.
• Animal protein has a higher biological value than vegetable protein.
• Staple foods in temperate climate zones, such as rice, wheat, corn, and potato, are moderately good sources of protein.
• Staple foods in the tropics, such as bananas, cassava, and sweet potatoes, are poor protein sources.

Types of Proteins

• Fibrous proteins are components of muscle, skin, bones, tendons, blood vessels, teeth, and hair.
• Blood proteins are involved in the storage and transport of substances such as oxygen, metal ions, glucose, and lipids.
• Enzymes and hormones participate in metabolism, growth, and development.
• Proteins of the immune system offer protections from external invasion
• Proteins of the nervous system aid in acquisition of sensory information and transmission of nerve impulses
• Amino acids are the building blocks of proteins.
• Essential amino acids, which cannot be produced by the body, must be obtained from food.
• "PVT TIM HaLL" is used as a mnemonic for essential amino acids

Lipids

• Heterogeneous class of compounds with limited water solubility and plays important roles in cell structure and metabolism.
• Forms of lipids include triglycerides (95%), phospholipids, and cholesterol esters.
• Fats are derived from milk & milk products, egg yolk, meat, fish, poultry, nuts, seeds, vegetable oils/fats
• Cholesterol is a fat-like substance that is a component of cell membranes, bile acids, and steroid hormones.
• Recommendations are 20-30% fat and <10% saturated.
• Fat has a high energy content (9 kcal/g), improves satiety, improves palatability, and provides essential fatty acids and fat-soluble vitamins (A, D, E, K).
• Saturated fats are solid at room temperature and examples include milk, egg yolk, bacon, coconut, and palm oil.
• Trans fats are considered worst fats, raising LDL cholesterol
• Unsaturated fats generally liquid at room temperature and include monounsaturated and polyunsaturated fats.
• Consume as LOW as possible on Partially hydrogenated oil

General Guidelines for a Healthy Diet

Healthy Eating Pattern

• Choose from ALL major food groups.
• Eat the rainbow to get different vitamins.
• Eat a variety of fruits, vegetables, and grain products.
• Proportions should be ≥ 5 daily servings of fruits and vegetables, ≥ 6 daily servings of grain products, and ≥ 2 servings of unfried fish per week.
• Limit foods high in calories.

Physical Activity

• For adults, ≥ 150 min/week of moderate-intensity aerobic activity or ≥ 75 min/week of vigorous activity, plus muscle-strengthening exercises on 2 or more days/week.
• For 6-17-year-olds, 60 min/day of aerobic, muscle/bone strengthening activity.

Dietary Limits

• Limit added sugars to <10% of calories/day for > 2 years old.
• Avoid foods and beverages with added sugars for < 2 years old.
• Limit saturated fat to <10% of calories/day and replace with unsaturated fat.
• Sodium intake should be < 2,300 mg/day.
• For alcoholic beverages, limit to ≤ 2 drinks/day for men and ≤ 1 drink/day for women.

Assessment of Nutritional Status

• Percent body fat using a skinfold caliper.
• Waist circumference.
• Waist to hip ratio (WHR).
• desirable body weight using standard tables
• Body mass index (BMI) = Weight (kg) / Height² (m).
• Total Caloric Requirement

Nutrition Guidelines for Filipinos

• Consume safe foods and water to prevent diarrhea and other food- and water-borne diseases.
• Use iodized salt to prevent lodine Deficiency Disorders.
• Limit intake of salty, fried, fatty, and sugar-rich foods to prevent cardiovascular diseases.
• follow Pinggang Pinoy