Pregnant with A Purpose

A HEALTH TEACHING FOR PREGNANT WOMEN

F O O D  G U I D E L I N E S
1. BE SURE TO USE IODIZED SALT
2. OMIT ALCOHOL AND TETRATOGEN
1 M / 3 FT
3. LIMIT SALTY FOODS FOR PREGNANT WOMEN WITH HYPERTENSION
4. EAT CARBOHYDRATE FOODS FOR ADDED ENERGY
5. EASE CONSTIPATION BY DRINKING AT LEAST 8 GLASSES OF WATER A DAY
6. EDEMA OF PREGNANCY DOES NOT REQUIRE DIETARY INTERVENTION
7. LEG CRAMPS MAY BE RELIEVED BY MAGNESIUM OR CALCIUM
SUPPLEMENTATION
8. ALLEVIATE MORNING SICKNESS BY OFFERING DRY TOAST OR CRACKERS
BEORE GETTING OUT OF BED IN THE MORNING
9. AVOID GREASY FOODS (OFFENSIVE-SMELLING FOODS)
10. CHEW GUM FROM TIME TO TIME

PLATE MODEL FOOD LABEL

GROW
2 pieces of galunggong 1 medium size fruit
3 slices of bangus (saging, dalanghita,
2 pieces of medium mangga)
chicken leg 1 slice of big fruit
3 pieces of tokwa, 6x6x2 (papaya, pinya, pakwan)
cm each

GLOW
GO
1 1/2 cups of cooked
1 - 1 1/2 cups of
cooked vegetables
(ex. malunggay,
rice saluyot, gabi leaves, Serving size: Equals one serving of the product. All the
6 pieces of small talinum, ampalaya, other nutrient values listed on the label are based on
pandesal, this amount
kalabasa, carrots, sitaw)
Energy value: Indicates its value to the body as a fuel
1 1/2 cups of pansit Protein: To build muscle and fight infections
Carbohydrates: Provides energy to muscles and brain
Sodium: Amount of salt in the serving of food.
Hypertensive are advised to follow a low sodium diet
Department of Science and Technology Cholesterol: To make certain hormones and absorb
Source: World Health Organization
Vitamin.
Food and Nutrition Research Institute
 MOTHER'S MILK IS LIQUID LOVE
A HEALTH TEACHING FOR LACTATING MOTHERS

F O O D  G U I D E L I N E S
1. INCREASE CALORIE INTAKE
2. VITAMIN AND MINERAL SUPPLEMENTATIONS REQUIRED IF INADEQUATE IN ONE
OR MORE NUTRIENT DIET
1 M / 3 FT
3. INCREASE FLUID INTAKE TO PREVENT DEHYDRATION
4. AVOID ALCOHOL, CAFFEINE, AND DRUGS AS THEY ARE TRANSMITTED TO
BREASTMILK TO INFANTS
5. POLYUNSATURATED FOODS IS GOOD FOR INFANT RETINA AND BRAIN
DEVELOPMENT
6. ADEQUATE NUTRITION SUPPORTS SUCCESSFUL LACTATION
7. QUALITY OF MILK IS DEPENDENT ON MATERNAL STORES
8. BREAST MILK NUTRIENTS WILL DECLINE IF MATERNAL INTAKE IS INSUFFICIENT
9. INFANTS SHOULD BE BREAST FED 6 MONTHS AFTER BIRTH
10. COUNSELLING WOMEN CAN IMPROVE BREASTFEEDING PRACTICES

PLATE MODEL FOOD LABEL

GROW
1 medium size fruit
3 servings of lean meat,
(saging, dalanghita,
30g each (chicken, pork,
mangga)
beef)
1 slice of big fruit
1 piece of small chicken (papaya, pinya, pakwan)
egg

GLOW
GO
1 1/2 cups of cooked rice
1 - 1 1/2 cups of
cooked vegetables
Serving size: Equals one serving of the product. All the
other nutrient values listed on the label are based on this
(ex. malunggay, amount
6 slices of small loaf saluyot, gabi leaves, Energy value: Indicates its value to the body as a fuel
bread talinum, ampalaya, Protein: To build muscle and fight infections
1 1/2 medium piece of kalabasa, carrots, sitaw) Carbohydrates: Provides energy to muscles and brain
Fats: Keeps us full after meals and helps us absorb certain
kamote
vitamins
Sodium: Amount of salt in the serving of food. Hypertensive
are advised to follow a low sodium diet
Department of Science and Technology Cholesterol: To make certain hormones and absorb
Source: World Health Organization
Food and Nutrition Research Institute Vitamin.
 TOO MUCH SUGAR/CHOLESTEROL?
A HEALTH TEACHING FOR DIABETIC AND
HYPERTENSIVE

F O O D  G U I D E L I N E S
1. CHOOSE HIGH-FIBER, SLOW-RELEASE CARBOHYDRATES
2. INCREASE HIGH QUALITY PROTEIN SUCH AS EGGS, BEANS, LOW-FAT DAIRY,
3. EAT MORE HEALTHY FATS FROM NUTS, OLIVE OIL, FISH OILS, FLAX SEEDS
4. AVOID EATING PROCESSED MEAT AND RED MEAT 1 M / 3 FT
5. EAT LESS TRANS FATS FROM PARTIALLY HYDROGENATED/DEEP-FRIED FOODS
THE DIABETES DIET. (2020, MARCH 12). RETRIEVED FROM
HTTPS://WWW.HELPGUIDE.ORG/ARTICLES/DIETS/THE-DIABETES-DIET.HTM
6. EAT MORE FRUIT, VEGETABLES, LOW-FAT DAIRY FOODS
7. CUT BACK HIGH IN SATURATED FAT, CHOLESTEROL, TRANS FAT FOODS
8. LIMIT SODIUM, SWEETS, SUGARY DRINKS, AND RED MEATS
9. EAT MORE WHOLE-GRAIN FOODS, FISH, POULTRY AND NUTS
10. READ FOOD LABELS TO CHOOSE PRODUCTS THAT ARE LOWER IN SODIUM
TODD, N. (2019, MARCH 28). DASH DIET FOODS FOR HIGH BLOOD PRESSURE (HYPERTENSION).
RETRIEVED FROM HTTPS://WWW.WEBMD.COM/HYPERTENSION-HIGH-BLOOD-
PRESSURE/GUIDE/DASH-DIET#1

PLATE MODEL FOOD LABEL

GROW Spinach, Carrots,

Eggs, Low fat cheese,
Chciken, Tofu, Lean beef,
Salmon, Tuna, Shrimp,
Lobster, Mussels,
Clams, Lean pork
Lettuce, Broccoli,
Cabbage, Green beans,
Asparagus, Tomatoes,
Onions, Cucumber,
Peppers

GLOW
GO
Brown rice, Whole grain Okra, Mushrooms, Kale,
Greens, Other non-
bread, Whole oats, Serving size: Equals one serving of the product. All the other nutrient
starchy vegetables values listed on the label are based on this amount
Potatoes, Green oeas, Calories: Unit of energy that come from carbs, protein, and fat. It
Corn, Plain popcorn, gives us energy to think and be active
Total Fat: Keeps us full after meals and helps us absorb certain
High-fiber cereal, vitamins
Cholesterol: To make certain hormones and absorb Vitamin.
Sodium: Amount of salt in the serving of food. Hypertensive are
advised to follow a low sodium diet
Source: World
The Diabetes Diet. (2020, March 12). Retrieved from Health Organization
Carbohydrates: Provides energy to muscles and brain
https://www.helpguide.org/articles/diets/the-diabetes-diet.htm Protein: To build muscle and fight infections
 WARNING: TEENAGERS!
A HEALTH TEACHING FOR ADOLESCENTS

F O O D  G U I D E L I N E S
1. EAT 3 MEALS A DAY, WITH HEALTHY SNACKS
2. INCREASE FIBER IN THE DIET AND DECREASE THE USE OF SALT
3. DRINK WATER 1 M / 3 FT
4. AVOID DRINKS THAT ARE HIGH IN SUGAR. FRUIT JUICE CAN HAVE A LOT OF CALORIES, SO
LIMIT IT. WHOLE FRUIT IS ALWAYS A BETTER CHOICE.
5. EAT BALANCED MEALS
6. WHEN COOKING, TRY TO BAKE OR BROIL INSTEAD OF FRY
7. MAKE SURE HE/SHE WATCHES OR DECREASES THEIR SUGAR INTAKE
8. EAT FRUIT OR VEGETABLE FOR A SNACK
9. DECREASE THE USE OF BUTTER AND HEAVY GRAVIES
10. EAT MORE CHICKEN AND FISH. LIMIT RED MEAT INTALE AND CHOOSE LEAN CUTS WHEN
POSSIBLE.
HEALTHY EATING DURING ADOLESCENCE. (N.D.). RETRIEVED FROM
HTTPS://WWW.URMC.ROCHESTER.EDU/ENCYCLOPEDIA/CONTENT.ASPX?
CONTENTTYPEID=90&CONTENTID=P01610

PLATE MODEL FOOD LABEL

GROW
1-2 pieces of small 1 medium size fruit
chicken egg (saging, dalanghita,
1-2 servings or lean meat, mangga)
30g 1 slice of big fruit
1-2 pieces of  medium (papaya, pinya, pakwan)
variety of fish

GLOW
GO
1 1/2-2 cups of cooked
1-2 cups of cooked
vegetables
(ex. malunggay,
rice saluyot, gabi leaves,
Serving size: Equals one serving of the product. All the other
nutrient values listed on the label are based on this amount
6-8 pieces of small talinum, ampalaya, Energy: Indicates its value to the body as a fuel
pandesal kalabasa, carrots, sitaw) Protein: To build muscle and fight infections
6-8 slices of small load Total Fat: Keeps us full after meals and helps us absorb certain
vitamins
bread
Carbohydrates: Provides energy to muscles and brain
Dietary fibre: Increases the weight and size of stool and
softens it
Department of Science and Technology
Source: World Health Organization
Sodium: Amount of salt in the serving of food. Hypertensive are
Food and Nutrition Research Institute advised to follow a low sodium diet
 RECYCLED TEENAGERS
A HEALTH TEACHING FOR SENIOR CITIZENS

F O O D  G U I D E L I N E S
1. PROTEIN SUPPORTS HEALTHY IMMUNE SYSTEM AND PREVENT MUSCLE
WASTING
2. CARBOHYDRATES AND DIETARY FIBERS SPARE PROTEIN FROM BEING USED AS
1 M / 3 FT
ENERGY
3. DRINK MORE WATER. THEY DON'T FEEL THIRSTY BUT FLUID NEEDS ARE
INCREASED
4. REDUCE USE OF SPICES AND FLAVORINGS.
5. USE HERBS INSTEAD OF SPICES AND FLAVOURINGS
6. VITAMIN B12 MAINTAINS NERVE FUNCTION
7. VITAMIN B12, B6, FOLATE AND VITAMIN D IS GOOD FOR MENTAL ACUITY,
REDUCE INCIDENCE OF STROKE AND HEART DISEASES
8. SERVE FIBER-RICH FOOD ALONG WITH LIBERAL FLUIDS
9. AVOID ALCOHOL OR CAFFEINE BEVERAGES
10. LESSEN THE USE OF SUGAR
FOOD LABEL
PLATE MODEL

GROW
2 slices of large variety of 1 medium size fruit
fish (saging, dalanghita,
2pieces medium variety mangga)
of fish 1 slice of big fruit
2 pieces of tokwa (papaya, pinya, pakwan)
6 x 6 x 2 cm each

GLOW
GO 3/4 - 1 cup of cooked
vegetables
1-3/4 cup of cooked rice (ex. malunggay,
3-4 pieces of small saluyot, gabi leaves,
pandesal talinum, ampalaya,
3-4 slices of small load kalabasa, carrots, sitaw)
bread
Department of Science and Technology
Source: World Health
Food and Nutrition Research Institute
Serving size: Equals one serving of the product. All the other nutrient
values listed on the label are based on this amount
Calories: Unit of energy that come from carbs, protein, and fat. It
gives us energy to think and be active
Total Fat: Keeps us full after meals and helps us absorb certain
vitamins
Cholesterol: To make certain hormones and absorb Vitamin.
Sodium: Amount of salt in the serving of food. Hypertensive are
advised to follow a low sodium diet
Potassium: Helps muscle contract, helps regulate fluid and mineral
balance in and out of body cells 
Organization
Carbohydrates: Provides energy to muscles and brain
Protein: Used to build muscle and fight infections