Is your Christmas diet naughty or nice?

If there is a time of the year that you allow yourself to relax and forget about strict diet and constant work-out trips to the gym, it’s the coming festive season. It’s when you are already winding down towards the end of the working year and gearing up for the holiday season. There are lots of parties to attend, fruit cakes to nibble and noche Buena leftovers to enjoy, along with the relaxing cool breeze.

Despite the festivities of the season, remember to limit the days when you are overeating to avoid over-indulgence. Here are some strategies to pacify your holiday fangs:

1.      Have a healthy snack before you go to a party or function. Filling foods such as sandwiches or a bowl of cereal is a good idea.

2.      More than usual when you arrive at a party, you tend to be thirsty and in response you drink the first drink fast. Quench your thirst with a glass of water instead of a high-calorie alcoholic or soft drink;

3.      Enjoy one or two small treats so you don’t feel deprived but don’t go back for third and fourth servings. If you overfill your plate, you are more likely to eat a much larger portion than usual, so go easy!

4.      Also, take into account your feeling of fullness. Don’t keep nibbling just because food is there. Position yourself away from the buffet table. This will prevent you from grabbing small servings every now and then.

5.      Lastly, if you are the host, encourage guests to take home leftovers so you are not tempted to over-indulge the following day.

Finally, in order to keep you in Santa’s “nice” list, here are some tips on how to effortlessly burn few calories this season while having fun:

1. Go Christmas shopping!  Walking around in a large mall or shopping center makes for great activity and fun. You just can’t get a better activity combination!
2. Do the old standard. Park your vehicle a few meters from the building and walk. Yes, it’s an old tip but still one of the best. Use the stairs instead of the elevators and escalators.
3. Wrap those packages!  And once yours are all bundled up, volunteer to wrap some more.
4. Bake some home-made holiday bread. It’s a great exercise due to the kneading of the bread and a great personalized gift, too!
5. Grab some friends and go caroling. A brisk walk along the neighborhood gives you and your friends a great workout.

The festive season is upon us once again, and for most of us, this means excessive amounts of eating, drinking and missing daily exercise routines. These are easy tips to remember that can be summed up in four words: variety, moderation, balance and activity. Eat a variety of food and balance it with correct portions from each of the food groups. Just eat enough, not in excess or lack. By keeping these tips in mind, you will be sure to have a merrier holiday season.

Multiple micronutrient supplement for pregnant more beneficial

The outcome of pregnancy is highly dependent on the health status of the mother.

According to the 7^th National Nutrition Survey (NNS) by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST) in 2008, 26.3 percent of pregnant women are nutritionally-at-risk for delivering low birth weight infants.

Moreover, the prevalence rate of anemia among pregnant women is 42.5 percent and 9.5 percent for Vitamin A deficiency, the survey also disclosed.

This high rate of undernourished pregnant women translates into high rate of undernourished babies.

One of the effective strategies in uplifting the nutritional status of pregnant women is micronutrient supplementation.

Presently, pregnant women benefit from the iron, vitamin A and iodine supplementation programs of the government.

Based on the results of the 7^th NNS, 34.3 percent of pregnant women received iron supplementation while, 6.6 percent got vitamin A supplementation and only 2.9 percent benefited from iodine supplementation.

Interventions are always focused on these single nutrient supplementations but multiple nutrient supplementations can also be given to pregnant women due to their additional nutrient requirements.

At present, there are no local studies showing the effects of multiple micronutrient supplementations on the health status of pregnant women.

The FNRI-DOST looked into the benefits of multiple micronutrient supplementation composed of iron, vitamin A, vitamin B2, folate and zinc to anemic pregnant women instead of just giving a single nutrient.

In the study, three groups of anemic pregnant women received three different nutrient supplementations namely the multi-micronutrient, iron-folic acid and iron alone.

Based on the results of the study, anemia prevalence among anemic pregnant women who received the multi-micronutrient supplementation significantly dropped to 12.8 percent compared to the anemia prevalence of those who received iron-folic acid at 27.3 percent and those who received iron only at 46.9 percent.

Even though the amount of iron in the multi-micronutrient supplementations is lower than those of iron-folic acid only and iron alone, there is still a significant improvement in the iron status of pregnant women.

 Improvement in vitamin B2 and folate status were also noted for pregnant women who took the multi-micronutrient supplementation.

 Furthermore, pregnant women who received the multi-micronutrient and iron-folic acid supplementations reduced incidence of low birth weight babies, premature deliveries and low occurrence of neonatal deaths compared to those who received iron alone.

Based on the positive results of this study, the government should consider giving multiple micronutrient supplementation to pregnant women instead of iron alone. 

Zinc deficiency in selected population groups determined

Zinc is an important mineral needed by the body. Its main function in our body is for growth and development, and also for proper immune function. Aside from these, it also plays a role in wound healing and normal sense of taste.

A deficiency in zinc can cause many problems because of its many functions in the body. Some symptoms of the deficiency include hair loss, growth retardation and loss of sense of taste and smell. These symptoms can vary from person to person.

Little is known about the zinc status or the magnitude of zinc deficiency in the Filipino population.

Because of this, a study was done by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST) to know the risk of zinc deficiency among the Filipino population. Serum zinc was used to determine the zinc status of the population because it is known as the best biomarker for zinc.

The study aimed to determine the zinc levels and magnitude of deficiency among selected population groups like the infants and preschool children six months to five years old, female adolescents 13-19 years, elderly males and females 60 years old and over, and pregnant women.

Based on the results, the prevalence of zinc deficiency was 21.6 and 20.6 percent, for infants and preschoolers, as well as female adolescents, respectively. The prevalence among pregnant women was 21.5 percent. The elderly males had the highest prevalence at 33.6 percent while the elderly females had 24.5 percent prevalence.

The prevalence of zinc deficiency was of high magnitude at equal or more than 20 percent among the selected population groups. Of all the population groups included in the study, the elderly had the highest prevalence of zinc deficiency.

The zinc status of these population groups is a public health. It must be ensured that the daily nutrient requirement for zinc is always met to avoid metabolic disorders mentioned.

Based on the Recommended Energy and Nutrient Intakes (RENI) for Filipinos developed by the FNRI-DOST, each age group has a different requirement for zinc every day.

It is important that the requirement is met to prevent zinc deficiency. The chart below presents the requirements for zinc for the different age groups and gender per day:

Population Group	Zinc (mg)
Infants From birth up to < 6 months From 6 months to < 12 months	1.4 4.2
Children 1 year old to 3 years old 4 years old to 6 years old 6 years old to 9 years old	4.5 5.4 5.4
Males 10 years old to 12 years old 13 years old to 15 years old 16 years old to 18 years old 19 years old to 29 years old 30 years old to 49 years old 50 years old to 64 years old 65 years old and up	6.8 9.0 8.9 6.4 6.4 6.4 6.4
Females 10 years old to 12 years old 13 years old to 15 years old 16 years old to 18 years old 19 years old to 29 years old 30 years old to 49 years old 50 years old to 64 years old 65 years old and up	6.0 7.9 7.0 4.5 4.5 4.5 4.5
Pregnant women 1st trimester 2nd trimester 3rd trimester	5.1 6.6 9.6
Lactating women 1st six months 2nd six months	11.5 11.5

Reference: Recommended Energy and Nutrient Intakes (RENI), 2002

Rich food sources of zinc include milk, meats, poultry, nuts, legumes and whole grain cereals.

But the absorption of zinc can be inhibited by high concentration of fiber and phytates. Fiber is found mainly in fruits and vegetables. On the other hand, phytates are common in legumes and nuts. This compound can bind zinc, thereby inhibiting its absorption.

Strict vegetarians can possibly be at-risk for zinc deficiency because of excessive intake of vegetables.

A well-balanced diet consumed in recommended amounts can provide the daily requirements not only for zinc, but for all the nutrients needed by the body.

Urban living can make you overweight

Most people want to live in urban areas because they think it is here where they can be successful. But can urban living really make a person overweight, among other trade-offs?

Urban living means fast living. People rely on fats food for daily meals. People are always busy with work and therefore don’t have extra time for regular exercise. People rely on computers and cell phones for faster work and communication. As a result, they are mostly sedentary and lack rigorous physical activity. People often use vehicles for faster transportation, even if the destination is just a walking distance.

For these reasons, urban living can make you overweight.

Based on the 2008 National Nutrition survey (NNS) by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST), the region with the highest prevalence of overweight among adults aged 20 years old and above is the National Capital Region (NCR) or Metro Manila with 32.2 percent (%).

Overweight and obesity are one of the serious problems of the modern world today. It is the fifth leading risk to global death. Twenty-two medical disorders and twelve types of cancers can develop from being overweight.

Dr. Philip T. James MD, President of the International Association for the Study of Obesity, reporter that the problem of obesity is like climate change. People know there that there is a problem and yet they don’t want to do anything about it.

But can we really do something about it?

Here are some tips to make urban living healthy:

• Avoid eating in restaurant buffets or in eat rice-all-you-can fast foods. This setting encourages eating more even if we are already full.
• Don’t skip breakfast even when busy. Giving up breakfast does not make you slimmer because it slows down metabolism.
• Add more colors to your plate by eating vegetables and fruits. Have a ready vegetable salad in your refrigerator rather than having ready to eat cup noodles which are usually high in sodium, fat, artificial flavours and preservatives.
• Avoid softdrinks and powdered juice during meals. Just drink lots of water.
• When buying food, especially processed and packaged fresh produce, read labels to be aware of ingredients, nutrients, claims and expiry date.
• Encourage your workplace to have a regular physical activity for employees.
• Plan a weekend exercise with friends at the nearby park, backyard or front lawn.
• Popularize a trend, like riding bicycle to work if your location permits you.
• When in the workplace, avoid using the telephone to communicate with your co-workers. Walk and talk to them personally.
• Avoid using the elevator or escalator when not in a hurry or when not bringing heavy things. Use the staircase, instead.

Overweight and obesity do not only threaten the health of those in the urban areas but also rural folks. Urban dwellers are just more prone to becoming overweight because of their environment.

People in the rural areas or in provinces are also encouraged to practice healthy living by making healthy food choices and increasing or sustaining physical activities.

Fighting overweight may not be as easy as it requires long-term commitment and a lot of sweat. Before deciding on a weight loss strategy, make sure you have the heart to do it.

21 in every 100 Pinoy children underweight

In September 2000, members of the United Nations (UN) including the Philippines agreed to the eight Millennium Development Goals (MDGs) of reducing hunger and other forms of human deprivation worldwide.

Goal number one of the MDGs is to eradicate extreme hunger and poverty, wherein one of the targets is reducing in half the proportion of underweight children under 5 years old.

The Philippines’ target is to reduce the underweight prevalence of 27.3 percent in 1990 to 13.7 percent in 2015 in this age group.

The annual average reduction in underweight prevalence was 0.37 percentage points per year from 27.3 percent in 1990 to 20.6 percent in 2008.

According to the 2011 updating survey by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST), 20.2 percent of Filipino children 0 to 5 years old are underweight.

With this insignificant decrease in the prevalence of underweight children, the Philippines needs to double its effort to reach the target of bringing down to 13.6% the underweight prevalence three years from now.

The FNRI-DOST is helping to reduce the rate of underweight by developing complementary and snack foods like the Rice-Mongo Instant Baby Food and Rice –Mongo –Sesame Baby Food for children six months old and up. The Institute also developed the Rice –Mongo Curls to address this problem among children aged one year old and up.

A 30 gram sachet of Rice-Mongo Instant Baby Food provides 116 calories and 4.0 grams protein, while Rice-Mongo-Sesame Baby Food contains 137 calories and 4.3 grams protein.

On the other hand, a 30- gram pack of Rice-Mongo Curls contains 132 calories and 3.3 grams protein.

The FNRI-DOST recommends three sachets of these complementary foods to be given daily to older children.

In the Sulong Pinoy project of the FNRI-DOST, these complementary and snack foods were fed to 1,000 children 0 to 5 years old for 120 days in selected nutritionally- depressed towns of Leyte, Iloilo, Antique and Occidental Mindoro. The feeding resulted to increase in weight of children who participated in the feeding program.

These food technologies are being promoted to entrepreneurs for commercialization to make them readily available in the market.

The FNRI complementary and snack foods are more economical, compared with commercial brands.

The Philippines can be a step closer in achieving MDG number one, with the wider and faster roll-out of these complementary and snack foods nationwide.

Teen Pregnancy Endangers Young Mom, Baby

Estimates from the 2008 National Demographic and Health Statistics (NDHS) of the National Statistics office (NSO) revealed that about one in every four or 26 percent of women 15-24 years old have begun childbearing.

Of the 26 percent of young mothers, nineteen percent of the births delivered have multiple medical risks due to a combination of the mother’s age, birth interval and birth order, the NDHS further revealed.

A related survey conducted in 2011 by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST) among 1,650 Filipino pregnant women showed that about 40 percent of pregnant teenagers below 15 years old and 36 percent of pregnant teenagers 15-19 years old are nutritionally-at-risk due to their gestational age.

The percentage of nutritionally-at-risk pregnant women was twice higher among those who are less than 20 years old at 36.0 percent than among the 20 years old and up at 23.0 percent, the survey added.

Underutrition among pregnant teens is a significant problem because 43.4 percent of them had low weight gain during pregnancy and more likely to have babies with low birthweight and experience short lactation, the FNRI survey also disclosed.

According to the World Health Organization (WHO), stillbirths and death in the first week of life are 50.0 percent higher among babies born to mothers younger than 20 years old than among babies born to mothers 20–29 years old.

In addition, rates of premature birth, low birth weight and asphyxia or difficulty of breathing are higher among babies of adolescents, all of which increase the chance of early death and future health problems, the WHO also noted.

The Population Commission (POPCOM) likewise documented in 2001 that poor nutrition aggravated by multiple pregnancies and closely-spaced births make younger moms more susceptible to infectious diseases as well as health complications that may result to maternal or infant deaths and low birth weight babies.

Maternal depletion or deficiency has adverse effects on the nutrient composition of breastmilk, particularly on vitamin A, iodine, and B complex, thereby increasing the risk of early undernutrition among infants, the POPCOM underscored. 

More than 3 million preschoolers malnourished

Only 17.8 percent or about 2 in every 10 children 6 months to 5 years old met the recommended energy intake daily, according to the food consumption survey (FCS) conducted in 2008 by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST).

The survey also revealed that the average one-day total food intake of preschool-age children decreased from 562 grams in 2003 to 492 grams in 2008.

In terms of calorie intake, the trend among preschoolers went down from 980 kilocalories in 2003 to 843 kilocalories in 2008.

The survey further showed that the average one-day intake of preschool-age children in all food groups, except starchy roots and tubers, decreased in the five-year period.

The intake of starchy roots and tubers among preschoolers remained the same from 2003 to 2008.

The FCS is a component of the 7th National Nutrition Survey (NNS) conducted every five years to update the nutritional status and dietary intake of the Filipino population.

Looking at the nutritional status of preschool-age children, the 7th NNS showed that in every 100 children aged 0-5 years old, 26 are underweight, 28 are stunted and 6 are thin.

This proportion translates to about 3.35 million underweight preschool-age children, 3.57 million stunted and 780,000 thin.

Moreover, nutritional anemia is prevalent among 6 months to less than one year-old at 55.7 percent and 20.9 percent for children 1-5 years old.

Also, vitamin A deficiency is prevalent at 15.2 percent among these same age group.

Inadequate food intake and illnesses affect the nutritional status of children.

This period in the life cycle is critical for promoting optimal growth, health and development, thus, adequate quantity and quality of complementary foods must be provided.

Complementary foods should be readily consumed by young children and must provide energy, protein, fat, vitamins and minerals the growing children need. Complementary feeding is defined as giving other foods in addition to breastmilk after exclusive breastfeeding for 6 months.

Combinations of locally-available and commonly-consumed food items like rice, dried beans or legumes, cereals like corn, rootcrops and tubers served with flaked meat or minced or powdered small fishes serve as nutrient-dense meals or snacks for young children.

The government and other concerned agencies must review existing nutrition and health programs for children given the current situation.

Given the current status for 0-5 year-old Filipino children, there is a need of strengthened promotion of breastfeeding and nutritious complementary foods.

Breastfeeding and nutritious complementary foods must be intensified and monitoring of children's growth must be continued.

For more information on food and nutrition, contact: Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City; Tel/Fax Num: 8372934 and 8373164; email: mvc@fnri.dost.gov.ph, mar_v_c@yahoo.com; FNRI-DOST website: http://www.fnri.dost.gov.ph. (FNRI-DOST S & T Media Service: Press Release – CHARINA A. JAVIER)

1.91 million preschoolers at-risk to infections, blindness

The 7th National Nutrition Survey conducted by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST) showed that 15.2 percent of Filipino children aged 6 months to 5 years or about 1.91 million have deficient to low vitamin A.

The prevalence of vitamin A deficiency (VAD) dropped by 24.9 percentage points from 40.1 percent in 2003 to 15.2 percent in 2008, decreasing from a severe to moderate problem.

However, it is still considered of public health significance by the International Vitamin A Consultative Group (IVACG) standard.

This prevalence of VAD in the Philippines is higher than the average prevalence in the World Health Organization (WHO) Western-Pacific Region of 12.9 percent, but lower than the global prevalence of 33.3 percent.

The survey showed that the bulk of the vitamin A intake of preschool-age children come from milk and products, meat, fish and poultry, and eggs.

Vitamin A is needed for normal vision, growth, immunity, reproduction and red blood cell production, among others.
A person can become vitamin A-deficient if there is chronically insufficient vitamin A intake or if there is infection.

Vitamin A deficiency (VAD) can lead to a series of visual impairment including nightblindness, Bitot's spot and eventually blindness, if not prevented.

People with VAD are also more prone to infections and other illnesses.

The survey showed that among children who had episodes of infection, 16.0 percent have VAD.

VAD is prevalent among children who had bouts of illnesses particularly, 39.5 percent among those who had measles, 21.9 percent among those who had diarrhea, 18.3 percent among those who had chicken pox, 17.1 percent among those who had fever, 15.8 percent among those who had tuberculosis or pulmonary cough, 14.9 percent among those who had urinary and renal tract infections and 27.4 percent among those who had other illnesses.

Several strategies have been suggested for the improvement in the vitamin A status of the population especially among preschoolers.

Among these include continued promotion of consumption of vitamin A-rich foods like liver, egg, milk and products, yellow and green leafy vegetables and vitamin A-fortified food products like oil, margarine and flour products. Strengthening food fortification advocacy and micronutrient supplementation can also help reduce VAD.

For more information on food and nutrition, contact: Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City; Tel/Fax Num: 8372934 and 8373164; email: mvc@fnri.dost.gov.ph, mar_v_c@yahoo.com; FNRI-DOST website: http://www.fnri.dost.gov.ph. (FNRI-DOST S & T Media Service: Press Release – CHARINA A. JAVIER)

Pinoy vitamin C intake mostly from veggies, not fruits

The food consumption survey (FCS) conducted by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST) in 2008 showed that the main source of vitamin C in the diet of Filipinos is from vegetables.

Vegetables contribute 34-53 percent of the vitamin C intake of the population, except for preschool schoolchildren, while fruits contribute only about 19-29 percent.

The survey also showed that for adults, the elderly, and lactating women, more than 50 percent of their vitamin C intake comes from vegetables.

For adolescents and pregnant women, vitamin C intake from vegetables contribute 42.2 and 41.7 percent, respectively.

Children have lower vitamin C intake from vegetables, contributing 34.6 percent to diets of 6-12 year-old children and only 17.2 percent to 6 months to 5 year-old children.

The bulk of vitamin C intake of preschool-age children comes from milk and its products, contributing 33.3 percent.

However, no more than 30 percent of the population met the estimated average requirement (EAR) which is 80 percent of the recommended intake for vitamin C. Only 3 in every 10 households met the EAR.

Furthermore, the FCS showed that vegetable consumption is on the downtrend over the years.

Vegetable consumption has decreased from an average per capita vegetable intake of 145 grams in 1978 to 110 grams in 2008.

Vitamin C-rich vegetables include leafy greens like malunggay, ampalaya, petsay, saluyot as well as red and green pepper, sitsaro and raw cabbage.

The FCS is a component of the 7th National Nutrition Survey (NNS) conducted every 5 years to update the nutritional status of Filipinos.

The results call for a more aggressive promotion and advocacy of vegetables consumption among the public, especially that these are the main sources of vitamin C and other vitamins and minerals.

Backyard or home gardening should be further encouraged to increase food security at the household level.

The government should also provide support to local vegetable producers to increase supply and help sustain or reduce price of vegetables.

For more information on food and nutrition, contact: Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City; Tel/Fax Num: 8372934 and 8373164; email: mvc@fnri.dost.gov.ph, mar_v_c@yahoo.com; FNRI-DOST website: http://www.fnri.dost.gov.ph. (FNRI-DOST S & T Media Service: Press Release – CHARINA A. JAVIER)

2 in 10 Pinoys anemic

The food consumption survey (FCS) conducted in 2008 by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST) showed that the proportion of Filipino households meeting the recommended iron intake decreased over the last five years.

The survey also revealed that from 19.4 percent of households in 2003, the proportion significantly decreased to 13.5 percent in 2008.

The results further showed that the main sources of iron in the diet came from plants, like cereals and its products as well as vegetables.

Non-heme iron or iron from plant sources is not as readily available as heme iron or iron from animal sources like liver, oyster and shellfishes and fish.

Iron is needed to help build and maintain blood supply, give a healthy red color to the blood and prevent simple anemia.

Iron deficiency may cause easy fatigability, general weakness, poor physical performance, paleness in the face, conjunctiva, lips and fingernails, weight loss and nutritional anemia.

The FCS is a component of the 7th National Nutrition Survey (NNS) conducted every five years to update the nutritional status of the Filipino population.
The 7th NNS in 2008 showed that overall, 19.5 percent or about 2 in every 10 Filipinos have nutritional anemia.

Looking into the population groups, children 6 months to less than 1 year old have the highest prevalence of nutritional anemia at 55.7 percent or about 6 in every 10 infants.

Among pregnant women, 42.5 percent or about 4 in every 10 are anemic.

The prevalence rates of nutritional anemia among infants and pregnant women are considered of high public health significance based on criteria set by the World Health Organization (WHO).

Children 1-5 and 6-12 years old, adolescents, female adults 20-39 years old, adults 40-59 years old, the elderly and lactating women have moderate anemia prevalence.

Moderate anemia prevalence ranges between 10 to 39 percent.

Only male adults 20-39 years old have low anemia prevalence at 6.8 percent.

While the prevalence of anemia decreased from 2003 to 2008, its extent still calls for strengthened intervention to address it.

Interventions may include providing nutritious complementary foods while continuing breastfeeding infants after 6 months, increasing consumption of iron-rich foods, providing iron supplements especially to pregnant women, and encouraging backyard or home gardening to increase food security at the household level.

For more information on food and nutrition, contact: Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City; Tel/Fax Num: 8372934 and 8373164; email: mvc@fnri.dost.gov.ph, mar_v_c@yahoo.com; FNRI-DOST website: http://www.fnri.dost.gov.ph. (FNRI-DOST S & T Media Service: Press Release – CHARINA A. JAVIER)

High-calcium diets may prevent overweight and obesity among post-menopausal women

Results of the 7th National Nutrition Survey (NNS) of the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST) showed that prevalence of overweight and obesity was highest at 37.5 and 35.6 percent among Filipino female adults 40-59 and 50-59 years old, respectively. This condition poses a threat to the lives of many who are overweight and obese because of chronic diseases associated with them, like cardiovascular diseases (CVD), hypertension and diabetes.

On the other hand, according to the study conducted by Dr. Agdeppa et al. of the FNRI-DOST, high-calcium milk prevented the occurrence of obesity among post-menopausal women who consumed the drink for 16 weeks.

This study looked at the effect of high-calcium fortified low-fat milk drink with vitamin D and a low-calcium placebo drink on the height, weight, body mass index (BMI), waist and hip circumference (WHC) and waist-hip ratio (WHR) of post-menopausal women before and after the intervention.

The dietary intake assessment was based on the average of the two-day 24-hour food recall which was transformed into nutrient intake using the Individual Dietary Evaluation System (IDES) software.

Physical activity was assessed using a structured questionnaire and measured using the International Physical Activity Questionnaire (IPAQ).

About 60 qualified women who were at least five years post-menopausal were randomly grouped into Group 1 which received the high calcium milk and Group 2 which received the placebo drink.

Results showed that there were no significant increases in the anthropometric indices observed among subjects who took high-calcium fortified milk at the end of the study.

A significant increase, however, was observed in the weight, body mass index, waist and hip circumferences of the subjects who took the placebo drink.

Energy and nutrient intakes and physical activity levels were found to be not associated with the anthropometric measurements.

Findings showed that high-calcium milk prevented the occurrence of obesity among post-menopausal women who consumed the drink for 16 weeks.

The study recommends that consumption of high dietary calcium could be a useful part of an overall approach to prevent overweight and obesity among post-menopausal women. Preventing overweight and obesity could be taught in nutrition education and counseling sessions, as done by patients in need of losing weight through increased physical activity to obtain a better outcome.

For more information on food and nutrition, contact: Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City; Tel/Fax Num: 8372934 and 8373164; email: mvc@fnri.dost.gov.ph, mar_v_c@yahoo.com; FNRI-DOST website: http://www.fnri.dost.gov.ph. (FNRI-DOST S & T Media Service: Press Release – REGINA M. PAGASPAS)

Diabetic women prone to bone fractures

Diabetic patients tend to have lower bone mineral density (BMD) compared to non-diabetic patients, according to the results of the study conducted by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST).

Diabetes and osteoporosis are diseases commonly associated with unhealthy lifestyle.

Osteoporosis, for instance, is an age-related disorder associated with reduced bone mineral density (BMD) where the bones become porous, thin and brittle.

Such condition is a major health threat among menopausal women because they do not produce as much estrogen hormone needed for calcium absorption.

However, very limited studies found an association between diabetes and increased risk of osteoporotic hip and other fractures.

Thus, the FNRI conducted a pilot study to assess the bone strength in pre-menopausal women with diabetes aged 30-50 years by comparing the BMD of middle-aged, pre-menopausal women with and without diabetes.

A study using the case control design compared the BMD of diabetic and non-diabetic individuals where 63 pre-menopausal women qualified for the study.
Of the 63, six were diagnosed to have type-1 diabetes, 27 with type-2 diabetes and 30 without diabetes.
Information obtained from the participants include age, weight and body mass index (BMI), blood chemistry specifically FBS and glycosylated hemoglobin, medical history of fracture and BMD assessment by dual energy x-ray absorptiometry (DEXA) using Lunar DPX-IQ system.

Results revealed that non-diabetic subjects had the highest bone mineral density of the lumbar spine, while subjects with type-1 diabetes had the lowest bone mineral density of the right femoral neck.

Among the three groups, the type-1 diabetic subjects had the lowest bone mineral density of the left femoral neck.

While results showed that diabetic subjects tend to have lower bone mineral density compared with non-diabetic subjects, the study recommended that further research on bone health among pre-menopausal diabetic women in various physical and lifestyle activities be done.

For more information on food and nutrition, contact: Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City; Tel/Fax Num: 8372934 and 8373164; email: mvc@fnri.dost.gov.ph, mar_v_c@yahoo.com; FNRI-DOST website: http://www.fnri.dost.gov.ph. (FNRI-DOST S & T Media Service: Press Release – REGINA M. PAGASPAS)

Discover the versatility of potatoes

Potatoes are one of the most popular vegetables abundant throughout the year. They are nutritious, easy to prepare, and very versatile.

A potato has approximately the same energy value as bread, but it is a far better balanced food than bread. Potatoes are rich in complex carbohydrates which supply energy. One serving of boiled potato, about 100 grams (g) edible portion, has about 62 calories, 1.7 g protein, 34 milligrams (mg) calcium, 44 mg phosphorus and 24 mg vitamin C. Since potatoes are starchy foods, they put less work on the kidneys. That same potato has about 5 grams of fiber, which is important for a healthy digestive tract.

Potatoes contain more potassium than any other fresh vegetable, even more than bananas. One potato (100 g) has almost 900 mg of potassium, which is about 20% of what we need every day. Potassium is important for body growth and cell maintenance. It is also an electrolyte that helps balance the fluids in the body, which is important for normal blood pressure.

Potatoes also contain substantial amounts of vitamins C and B6, which are vital for blood clotting, wound healing, strong immune system, normal nervous system function and for converting food to energy.



When selecting………..
When selecting potatoes, make sure they are smooth, shallow-¬eyed, and reasonably unblemished. Avoid the extra large potato, as it may have a hollow or pithy center. Potatoes with a slightly green color are sunburned and may have developed a bitter taste. When choosing potatoes, be sure they are firm and smooth. Softness, a green tinge, or wrinkly skin may indicate a potato that is past its prime.

When storing ……….
Store potatoes in a cool and dry place. Sunlight causes the skin to turn green. If this occurs, the skin must be peeled off before consuming because of its bitter taste. Most of the nutrients are contained right below the skin, so avoid peeling when possible.

When preparing …………
Before cooking potatoes, they should be thoroughly washed with clean tap water and scrubbed lightly. Any sprouts or eyes growing from the potato should be cut. The skin can be removed or left on depending on use.

When cooking ……….
Potatoes are easy to cook. Common methods include boiling, baking, microwaving, frying and grilling. Potatoes can also be mashed with a little non-fat milk, or used in a potato salad.

Consuming baked and grilled potatoes with the skin left on provides the most nutrients.

Potatoes have a bland flavor, so they can be used frequently in meals. It is best to cook potatoes on a low heat, if possible. If they are not baked, they should be cooked in a vapor-sealed vessel to retain their goodness.

To bake, drop them first in very hot water to heat them, then rub them with oil to keep their skins from getting too hard during baking and to make them more digestible.

Before serving baked potatoes, they may be cut in half, scooped out, and mashed with butter or a little grated cheese, and then garnished with parsley or chives. You may also take plain, baked potatoes by splitting them open, and serve with a Roquefort, cream, and chive dressing.

While a plain potato with the skin intact is very good for you, potatoes can have an evil side. French fries and potato chips are full of fat, salt and calories, and a baked potato can go from good to bad when you add bacon, cheese and a big glop of sour cream. Keep your baked potato healthy by topping it with some lycopene-rich salsa, or use a dab of low-fat sour cream.

Here are some more healthy potato tips:
• Include potatoes in your variety of daily colorful fruits and vegetables.
• Start a vegetable garden and plant potatoes - they are easy to grow.
• Wash and poke holes in a raw potato and microwave for about four minutes for a fast, tasty low-calorie snack.
• Add cut-up boiled potatoes to stews and vegetable soups.
• Wrap baking potatoes in foil and put them on the grill and add to a summer meal.
• Boil and mash potatoes for an all-time favorite dish.
• Slice potatoes into strips, season, and bake in the oven for healthy, homemade French fries.


For more information on food and nutrition, contact: Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City; Tel/Fax Num: 8372934 and 8373164; email: mvc@fnri.dost.gov.ph, mar_v_c@yahoo.com; FNRI-DOST website: http://www.fnri.dost.gov.ph. (FNRI-DOST S & T Media Service: Press Release – DIVORAH V. AGUILA)

FNRI bares health status of Pinoy adults

Nutrition-and lifestyle-related risk factors due to behavioral and environmental factors, among others, increases the risk of chronic non-communicable diseases as well as premature deaths among Filipino adults. This is according to the 7th National Nutrition Survey conducted in 2008 by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST).

Cardiovascular diseases (CVD) including heart attacks and stroke are the main leading causes of deaths among Filipinos in 2009, according to the Department of Health (DOH).

CVD include diseases of the heart and blood vessels which normally develop over time. By definition, CVD occur when the arteries develop atherosclerosis – a process that begins in childhood and involves a gradual build-up inside them called plaque. This plaque contains fat, cholesterol and other substances which can grow large enough to reduce the blood’s flow through an artery. However most of the damage occurs when a plaque ruptures. Plaques that rupture cause blood clots to form which can block blood flow or break off. If this happens and it blocks a blood vessel that feeds either the heart or brain, it causes a heart attack or stroke.




What can Filipinos do to reduce their risk of cardiovascular diseases and stroke?
Much of the burden of cardiovascular diseases, including both heart attacks and stroke, could be eliminated by reducing the prevalence of major risk factors like high blood pressure, high blood cholesterol, diabetes, cigarette smoking, alcohol drinking and physical inactivity, according to Ms. Charmaine A. Duante, Senior Science Research Specialist of FNRI-DOST.

What risk factors can be changed?

Smoking: Smokers have a three- to five-fold greater risk for CVD including stroke than nonsmokers. Thirty-one percent (31.0%) of Filipino adults smoke cigarettes. Differences exist by sex where Filipino men smokers at 53.2 percent are four times higher than women smokers at 12.5 percent. Cigarette smoking is most prevalent among young men 20-29 years of age and women aged 40-49 years old.

Alcohol Drinking: Alcohol intake of approximately 3-4 drinks per day was found to be a risk factor for CVD especially for hypertension, according to studies.

About 27.0 percent of Filipinos are alcohol drinkers. Men drinkers at 57.5 percent are almost five times more than their women counterparts at 9.8 percent.

Overweight and Obesity: “Overweight” is defined as an excess amount of body weight that includes muscle, bone, fat, and water, while “obesity” specifically refers to an excess amount of body fat. Both overweight and obesity are considered independent risk factors as well as co-morbidities of high blood pressure, high blood lipid levels, and the onset of diabetes. Most often, overweight and obesity develop from eating too much and exercising too little.

A person who is either overweight or obese has at least two-fold greater risk for CVD including stroke than a person with normal body weight.

Two in 10 Filipinos are overweight. This is measured using the body mass index (BMI) following the World Health Organization (WHO) criteria of overweight. The BMI is calculated by dividing weight in kilograms by the square of the height in meters (BMI=wt in kg/ht in m2). A person with a BMI equal to or more than 25.0 to 30.0 is considered overweight.

Android obesity or apple-shaped obesity is prevalent particularly among Filipino women. Apple-shaped obesity is six times more common in women than in their men counterparts, affecting 7 out of 10 and 1 out 10, respectively. Android obesity is measured either using waist circumference (WC≥102 cm for men and WC≥88 cm for women) or waist-hip ratio (WHR≥ 1.0 for men and WHR ≥ 0.85 for women) criteria of the WHO.

Obesity among Filipinos increased dramatically in women using both WHR and WC criteria from 1998 to 2008.

Physical Inactivity: About 97.0 percent of Filipinos failed to participate in regular leisure time physical activity. Furthermore, results of the 7th NNS showed physical inactivity at work and travel was found in more than 75.0 percent of Filipinos. Men were more likely to participate than women in leisure and travel-related activities like walking, biking or cycling. In contrast, women were more likely to be active than men in the household activities.

What risk factors can be controlled?

High Blood Pressure: There is about three to four-fold greater risk for CVD including stroke among hypertensive than among non-hypertensive adults.

About three in 10 Filipinos have high blood pressure based on a single visit measurement. Hypertensive men at 29.1 percent are significantly higher than their women counterparts at 22.2 percent. However, about 53.0 percent of women are hypertensive after menopause. In general, blood pressure increases with age. Between 2003 and 2008, hypertension increased significantly among Filipinos from 22.5 percent to 25.3 percent.

Diabetes: The risk for type 2 diabetes or the so-called late-onset diabetes may increase with age, obesity, and physical inactivity. Type 2 diabetes based on high fasting blood sugar (FBS ≥ 126 mg/dL) is more common in adults aged 40-49 years and older. In 2008 alone, more than 3 million Filipinos were estimated to have type-2 diabetes in 2008.
High Cholesterol: About two- to three-fold greater risk for CVD including stroke among those with high total cholesterol (≥240 mg/dL) than those with normal level of total cholesterol (< 200 mg/dL).

About 13 in 100 Filipino women and 7 in 100 Filipino men have high total cholesterol. Likewise, women have significantly higher LDL-cholesterol than men at 125.6 mg/dL and 110.0 mg/dL, respectively. In contrast, men have higher triglyceride than women at 155.0 mg/dL and 129.2 mg/dL, respectively. Men have lower HDL-cholesterol than women at 39.1 mg/dL and 41.1 mg/dL, respectively. At age 50-59 years, the level of total-cholesterol, LDL-cholesterol and triglyceride peaked for men and women. From 2003 to 2008, cholesterol abnormalities significantly increased affecting millions of Filipinos.

Pre-determined factors such as heredity including culture, sex, increasing age are considered unmodifiable factors or cannot be controlled, the FNRI-DOST added.

Predisposing environment including continuous urbanization, cyclical poverty and low level of education among majority of the people as a consequence of poor economic situation of the country, among others, are all major contributors on the pathway to chronic lifestyle diseases among Filipinos, Ms. Duante emphasized further .


For more information on food and nutrition, contact: Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City; Tel/Fax Num: 8372934 and 8373164; email: mvc@fnri.dost.gov.ph, mar_v_c@yahoo.com; FNRI-DOST website: http://www.fnri.dost.gov.ph. (FNRI-DOST S & T Media Service: Press Release – EVA ABILLE- GOYENA)

Participation in food, nutrition and health programs relatively low

Participation in food, nutrition and health programs relatively low

One of the components of the 7th National Nutrition Survey conducted in 2008 by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST) deals on the participation of Filipino households and individuals on existing government programs on food, nutrition and health.

This component aimed to determine the proportion of households, children, pregnant and lactating women who are availing of these government programs.

It also aimed to gauge the effectiveness of these government programs in improving the nutrition and health condition of these vulnerable groups.

Information on program participation was gathered through face-to-face interview with the father, mother or any responsible member of the household.

Programs intended for households include food production, free medical/dental services, botika ng bayan, tindahan natin, food for school, senior citizen discount card, nutrition education, seminar on responsible parenthood, credit assistance for livelihood, skills training and food-for-work.

On the other hand, programs for children 0 to 5 years old include immunization, Vitamin A supplementation, growth monitoring, operation timbang, supplementary feeding, orally-fit child and deworming.

For pregnant women and lactating mothers, programs include tetanus toxoid immunization, micronutrient supplementation, nutrition counseling and breastfeeding promotion.

Results showed that there is a relatively low participation in most of the government programs included in the survey.

Among the programs intended for households, food production recorded the highest participation at 51.8 percent while other programs had participation rates ranging from 34.2 percent to as low as 1.8 percent

Among children, there is encouraging results in the immunization of BCG, DPT, OPV and hepa-B at more than 80 percent, except measles immunization with low participation at 45.7 percent. Vitamin A supplementation was also successful with more than 80 percent participation.

However, full implementation of newborn screening, which is on its infancy stage, has a long way to go with only 13.8 percent participation.

Deworming for children also showed low participation at 59 percent and 64.1 percent, respectively, among children 1 to 5 years and 6 to 12 years old.

Among pregnant and lactating mothers, less than 50 percent participated in tetanus toxoid immunization as well as micronutrient supplementation.
Pregnant mothers had low participation on nutrition counseling and breastfeeding promotion at 24.4 percent and 24.4 percent, respectively but fortunately, lactating women revealed 100 percent participation in breastfeeding promotion.

The results challenge all the stakeholders concerned to ensure that the different government programs on food, nutrition and health will reach out to all the needy population groups in the most effective and efficient way possible.

In the first place they are the reason for the creation and implementation of these government programs to improve the country’s nutrition situation.

For more information on food and nutrition, contact: Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City; Tel/Fax Num: 8372934 and 8373164; email: mvc@fnri.dost.gov.ph, mar_v_c@yahoo.com; FNRI-DOST website: http://www.fnri.dost.gov.ph. (FNRI-DOST S & T Media Service: Press Release – MILDRED O. GUIRINDOLA)

What to know about Dengue

As early as January, the Department of Health started its campaign on Dengue awareness which, according to them, dengue is now a continuous illness, contrary to the past where it followed a pattern.

"Dengue", a Swahali term for "bad air" was first known in the world as "Philippine Hemorrhagic Fever" when the first epidemic of dengue was recorded in the Philippines. Later on, the health authority applied the word dengue to the illness when they found out that it is not only endemic to the Philippines, but in other parts of the world as well, especially in tropical and humid places.

The early launching on dengue awareness was aimed to reduce the morbidity and mortality due to dengue and to increase the awareness of the community in combating dengue to totally eradicate and stop the transmittal of the disease to humans.

The month of June is declared as National Dengue Awareness Month to battle the spread of dengue in the community. The campaign will go down from the national government to the local government, and the community.


As of the moment, there is no vaccine for dengue and the most important thing everyone should to do is to control the spread of dengue virus by means of cleaning their surroundings and searching for possible breeding grounds of mosquitoes.

A mosquito that carries dengue virus is different from mosquitoes that carry the malaria virus which attack or bite people who are inactive and mostly bite during nighttime. Mosquitoes that carry the dengue virus are those bite active people mostly during early morning and late afternoon.


The Mosquito

A larva mosquito is mostly a bottom feeder, it swim and glides, and breathes through a terminal structure called a siphon; would favorably survive at 16-24 C; does not mature at 12 and 39C and rest at an angle to the water surface.

An adult mosquito bites through the day, two hours after sunrise and two hours before sundown; they actively bite at 26C temperature an largely bite at 26 to 35C. They favor low moisture and warmer skin. They are more attractive to moving and active persons, that is why, most of its victims are children.

In their act of feeding, they approach from behind and not by frontal attack. If the first attempt fails, they will attack from a different quarter. They prefer dark corners, shades, dark objects, hanging objects or materials; settle on sides away from light, and do not normally rest on wall surfaces.

A Dengue-carrying mosquito normally flies upwind towards the light and attacks victims from 50-300 meters from breeding sites.

People must also know that it is only the female mosquitoes that bite because blood is a necessary component for female mosquitoes during incubation period. Once a female mosquito becomes fertile, she is fertile for her entire life. A male mosquito does not bite, it only zips and gets it food from fruits and plants nectar. The female mosquito's life expectancy stays up to 30 days, while the male mosquito stays fro 21 days.

During the oviposition, the adult female mosquito may lay 60 to 100 eggs. It prefers dark background containers and from two o'clock to six o'clock, is the peak of their oviposition. In two weeks, about fifty of the one hundred eggs become female. If these female mosquitoes are fed with infected blood on their first blood meal, they can transmit the virus to at least 350 people if they live for 20 days after becoming infected.



The Process in Acquiring Dengue Virus

Typically, mosquitoes at first, do not carry dengue virus. In the process of mating of mosquitoes called swarming the male and female mosquitoes will only mate once. After they mate, the female mosquito will produce eggs which will take 10 to 12 days in complete cycle, to become mature.

Once the female mosquito reaches adulthood, it will start to bite. For her to acquire dengue virus, the female mosquito must first bite a person who is a dengue virus, it will take ten days, before it can spread the virus. In 30 days of its life, the female mosquito will bite eight to ten times, which is equivalent to eight to ten victims.


Dengue Signs and Symptoms

There are certain signs and symptoms a person will feel once one acquired the dengue virus, these may include, high continuous fever lasting for two to seven days, nausea or vomiting, abdominal pain, body weakness, bleeding tendency from nose and gums, persistent red spots on the face, extremities and trunks.


Dengue Danger Sign


Spontaneous bleeding
Persistent vomiting
Cold, clamming skin
Restlessness, Weak rapid pulse and
Difficulty in breathing


Once a person feels the above mentioned signs and symptoms, he must immediately consult the doctor for proper prescription of medication and for monitoring of his health condition. There is still no vaccine for dengue virus, so the better thing to do is to ask and consult a doctor, is what a person should do once one acquires the dengue virus.


How to Control Dengue

If against the larvae, here are some tips that we can do to control them

Applying larvicides to the breeding site.
Source reduction (dispose useless containers, thorough cleaning of domestic water container, puncture or bore holes on used tires and clean clogged gutters)
Biological contorl (use of larvivorous fish)


For adult mosquitoes.

Modify and manipulate environment.
Turn water containers upside down.
Fill-up tree holes and bamboo stumps.
Proper container management.
Eradicate breeding sites.


Space spraying or fogging should be done in proper application, with right chemical dosage, right techniques and right timing. Fogging or spraying must be done by a pesticide applicator and should be done in a minimal foliage.

One the recent directive of the DOH fogging is strictly prohibited and they appeal to the local government units to stop asking the DOH to conduct fogging for dengue control. This is becuase fogging is too expensive (from the machine that they use, chemical and labor) and may also raise environmental issues.

Fogging accoding to the DOH, must be done during epidemic at least four times at weekly interval. When conducting fogging, it should be in right dosage, and must use a water-based fogging device in view to the Clean Air-Act.

Proper health education, promotion and community participation must be done in combating dengue. Evryone must have correct knwoledge and information on what to do so that they can contribute in stopiing the spread of dengue in their community.

There must be an advator for health education especially to those who are still not aware of the virus and on what to do once there is a case of dengue and prior to cases of dengue and proper sanitation.

The community, especially the health officials, must conduct surveillance on places where there are dengue cases to stop an epidemic and most especially the local government. The barangay and municipal concils must pass an ordinace as guideline for thier community members on dengue prevention, which may include or impose sanctions or penalties for those who will not follow.