Let’s Talk About Healthy Foods like

ChickenJoan P. Sumpio, RND, CBA

(Fellow, Phil. Association of Nutrition

Most people will go for a restaurant because the foods taste good…..

When one goes for shopping, they’d even ask: “Ano ba masarap lutuin?”

Is this right mindset now that we have diseases like:

CancerDiabetes

Heart DiseaseMalnutrition Osteoporosis

Diabetes 170M afflicted worldwideby year 2030 we’ll be 9th country with highest prevalenceTrends in the prevalence of high blood sugar among Filipino Adults have increased from 2003 - 2008

CancerNearly 5M are affected in Developing CountriesPhilippines has the highest incidence rate of breast cancer in Asia

Malnutrition18M Filipino children are under-nourished

OsteoporosisNearly 9M are afflicted in the Philippines

Heart DiseaseBy 2010, cardiovascular disease is expected to be the leading cause of death in developing countries

By 2020, 25M will die of cardiovascular disease worldwide

Nearly 1/3 of people aged 20-49 years old have high normal BP

20% of 40-49 years old already have stage 1 hypertension; while majority of 50-69 years old also has stage 1 hypertension

19 in every 100 young adults had pre-hypertension

Total Cholesterol, Bad Cholesterol and other forms of fat continue to rise with age

It’s about time, you think about good

foods for your health and not just simply

looking for delicious dishes…it’s

C H I C K E N

C - hoosingH - ealthyI - ngredients forC – ooking &K – nowing theE – ssentials in N -utrition

One of the mostversatile and healthy

ingredient we can include

in our meals

CHICKEN

Protein

Vitamin B3 & B6

Phosphorus

Selenium

EXCELLENT SOURCE

Other Nutrients in Chicken•Fat•Calcium•Iron•Beta-Carotene (Vitamin A)•Vitamin B1•Vitamin B2

Supports body growth, development and body repair (protein)

Makes our body produce energy through (B3 & phosphorus) Protects body cells from damage (selenium) Takes care of normal structure & function of

our skin ( B3) Important for normal structure of bones and teeth

Benefits from Chicken Nutrients

Helps our nerves function as selenium aids in the use of iodine for production of thyroid hormone.

Assists in normal formation and transport of blood within body parts with vitamin B6

Ensures normal function of our immune system with the help of selenium

Benefits from Chicken Nutrients

Protein highest in chicken meat when fried Vitamin B3 highest in the liver Phosphorus and calcium is highest in

chicken head (chicken white meat, the 2nd highest)

Chicken Parts and Nutrient Contents

Type of Food Saturated Fat Polyunsaturated Fats Monounsaturated Fats

Cholesterol

Chicken without skin 0.32 0.22 0.38 25

Beef 0.48 0.02 0.44 21

Pork 0.36 0.09 0.42 32

Fatty Acid Content of Chicken versus

Pork and Beef(values per 30 gm)

Health Effects of Sat. Fat The study found a link

between high intakes of saturated fats and carcinoid tumors of the small intestine. About 35% of cancers of the small intestine are carcinoid tumors

Saturated fats and trans fats are the main dietary factors in raising blood cholesterol.

Kwashiorkwor is a form of under-nutrition due to poor intake of good quality protein. A child with Kwashiorkwor is prone to infection.

Health Effects of Protein Deficiency

Osteoporosis – a disease in which bones becomes extremely porous

Bone-nutrients include:◦ Calcium (in chicken)◦ Phosphorus (in chicken)◦ Magnesium◦ Vitamins (C, D, K [in chicken liver])◦ Manganese◦ Zinc (in chicken liver)◦ Copper (in chicken liver)

Health Effects of Bone-Nutrients Deficiencies

Knowing Essentials in Nutrition

There are 21 nutrients with recommended amounts for our daily intake.

Nutritional Guidelines say that we should eat variety of foods.

Nutritional Guidelines for Prevention of Chronic Degenerative Disease suggests eating foods low in fat and cholesterol

Chicken provides at least 14 out of 21 nutrients that has recommend daily intake.

1Chicken Afritada

2Fried Chicken

3Chicken Adobo

4Chicken BBQ

5Chicken Tinola

6Chicken Kare-

Kare

7Chicken Cubes Binagoongan

8Ground Chicken

Lumpia

9Chicken Curry

10Hawaiian Chicken

11Chicken Liver

Adobo

12Chicken Cubes

Menudo

13Ground Chicken

Bola-Bola in Sweet and Sour

Sauce

14Chicken Fillet

Steak

15Sinampalukang

Manok

16Ground Chicken

Picadillo

17Chicken A la King

18Ginataang

Chicken Cubes with Squash

19Ground Chicken

with Sayote

20Chop Suey with Chicken Cutlets

21Chicken Pesa

22Ground Chicken with Ampalaya

23Misua-Patola with Ground Chicken

24Chicken Arroz

Caldo

25Chicken Marengo

26Chicken Puchero

27Chicken Gumbo

28Tortang Talong

with Ground Chicken

29Roast Chicken

30Hiananese Chicken

31Chicken with Tausi

32Chicken Cubes

with Broccoli and Oyster Sauce

33Chicken Estofado

34Chicken Teriyaki

35Chicken Strips Braised with Kangkong

One Month Cycle Menu

Eager to take hold of your grocery basket for a pack of chicken?....WAIT!

Not all chicken out therehave the same amount of nutrients

Don’t just buy any dressed chicken…..

Choose Vacuum-Packed Chicken

Fresh – chicken is stored in an air-free environment that keeps it fresh;

Delicious – chicken’s natural flavor and juice are preserved;

Safe – keeps chicken away from harmful bacteria that migrates from other foods and those coming from the external air;

Longer-lasting – when you buy it fresh, it can have as much as 5x its normal refrigerated shelf life.

Vacuum-packed Chicken are:

C - hoosingH - ealthyI - ngredients forC – ooking &K – nowing theE – ssentials in N -utrition

Know you fully know about chicken,you can now rush to your favorite

supermaket & get hold of your vacuum-packed chicken

for a healthy and delicious meal