eat vegetables! the nutritionist’s advice - ppsstc.com vegetables! the nutritionist's...

8/1/2012

1

Eat Vegetables!

The Nutritionist’s Advice

Eat Vegetables!

The Nutritionist’s AdviceElizabeth M.Limos, RN-D

Clinical Dietitian

Philippine General Hospital

University of the Philippines Manila

26 July 2012

OutlineOutline

• Definition of terms

• Goal of early childhood nutrition

• Feeding schedules

• Feeding tips

• Sample menu

Elizabeth M. Limos, RN-D 7/18/12

8/1/2012

2

What are nutritional guidelines?What are nutritional guidelines?

• Primary recommendations

to promote good health through proper nutrition.

Elizabeth M. Limos, RN-D 7/18/12

PSPGHAN Food Guide Pyramid

NUTRITIONAL GUIDE PYRAMID FOR FILIPINOSNUTRITIONAL GUIDE PYRAMID FOR FILIPINOSNUTRITIONAL GUIDE PYRAMID FOR FILIPINOSNUTRITIONAL GUIDE PYRAMID FOR FILIPINOS

1 – 6 Years Old1 – 6 Years Old 7 – 12 Years Old7 – 12 Years Old TeensTeens AdultAdult

ElderlyElderly PregnantPregnant LactatingLactating

8/1/2012

3

• Water & beverages = 8 glasses8 glasses8 glasses8 glasses

• Rice, Rice Products, Corn, Rootcrops, Bread, Noodles = 5555----8 8 8 8 servingsservingsservingsservings

• Fruits= 2222----3 servings3 servings3 servings3 servings

• Vegetables = 3 servings3 servings3 servings3 servings

• Milk & milk products = 1 glass1 glass1 glass1 glass

• Egg = 1 piece1 piece1 piece1 piece

• Fish, Shellfish, Meat & Poultry, Dried Beans & Nuts = 3333----4 4 4 4 servingsservingsservingsservings

• Sugar, sweets = 5 5 5 5 –––– 8 servings8 servings8 servings8 servings

• Fats & Oils = 6 6 6 6 –––– 8 servings 8 servings 8 servings 8 servings

Advice for parents and other members of the family


Elizabeth M. Limos, RN-D 7.26.12

8/1/2012

4

My Plate




8/1/2012

5

Goal of Early Childhood NutritionGoal of Early Childhood Nutrition

• Ensure children’s current and future health by

fostering the development of healthy eating

behaviors.


Food for 6 to 8 monthsFood for 6 to 8 months

• Lugaw is the first semi-solid food given to the baby.

• Other grain cereals: oats

• Begin with 1 teaspoon lugaw (thin or very runny)

• Gradually thicken consistency and increase to 1 tablespoon, twice a day.

FEEDING TIP: If your baby won’t eat the cereal on the first try, offer it again in a few days.

lugao


8/1/2012

6

Food for 6 to 8 monthsFood for 6 to 8 months• Signs to readiness for Solid

Food

• Breast milk

• Cereals like lugaw, soft cooked rice, oats

• Pureed or strained fruits (banana, apple, papaya)

• Pureed or strained vegetables (well-cooked carrot, squash, sweet potato, chayote, upo)

• 3 to 9 tablespoons cereal, in 2 to 3 feedings

• 1 teaspoon vegetables, gradually increased to ¼ to ½ cup in 2 to 3 feedings.

Papaya

Banana

Apple

SquashUpo



FEEDING TIPS

• Introduce new foods one at a time, with at least three days in between to make sure your baby’s not allergic.

• Preferences for sweet taste observed shortly after birth.

• Preferences for the flavors of energy-rich foods.

• Acceptance of other foods is not immediate and may occur after 8 to 10 exposures to those foods in a noncoercive manner.


8/1/2012

7


• Signs of Readiness for Solid and Finger Foods

• Same as 6 to 8 months, plus

• Pick up objects with thumb and forefinger

(pincer grasp)

• Can transfer items from one hand to the other

• Puts everything in his mouth

• Moves jaw in a chewing motion



What to Feed

• Breast milk plus

• Cereals (rice, wheat, oats, mixed cereals)

• Mashed fruits and vegetables (bananas, apples, avocados, cooked carrots, squash)

• Mashed potatoes, sweet potatoes

Carrots Avocado

PotatoSweet Potato (Camote)


8/1/2012

8


• Finger foods (lightly toasted breads, cut up small pieces of ripe banana; well-cooked spiral pasta, teething crackers, low-sugar cereal)

• Small amounts of protein (egg, pureed meats, poultry, and boneless fish, tofu, well-cooked and mashed beans with soft skins like lentils, split peas, pintos, black beans, mongo)

• Non-citrus juice (apple or pear)

Chicken, flakedTofu

Mung beans, boiledFish, boiled



• ¼ to ½ cup cereal

• ¼ to ½ cup vegetables

• 1/8 to ¼ cup protein foods

• 3 to 4 oz. Non-citrus juices

Feeding Tip

• Introduce new foods one at a time, with at

least three days in between to make sure your

baby’s not allergic.


8/1/2012

9


• Signs of Readiness for Additional Solid Foods

• Same as 8 to 10 months plus

• Swallows food more easily

• Has more teeth

• No longer pushes food out with tongue

• Is trying to use a spoon



What to Feed

• Breast milk plus

• Cereals (rice, wheat, oats, mixed cereals)

• Fruit cut into cubes or strips, or mashed

• Bite-size, soft-cooked vegetables (peas,

carrots)


8/1/2012

10


• Combo foods (macaroni, casseroles)

• Protein (egg: pureed or finely ground meats,

poultry, and boneless fish; tofu, well-cooked

and mashed beans)

• Finger foods (lightly toasted bread or bagels,

small pieces of ripe banana, spiral pasta,

teething crackers, low-sugar O-shaped cereal)



• Non-citrus juice

• ¼ to ½ cup cereal

• 1/8 to ¼ cup combo foods

• 1/8 to ¼ cup protein foods

• 3 to 4 oz. Non-citrus juices


8/1/2012

11


Feeding Tips

• Introduce new foods one at a time, with at

least three days in between to make sure your

baby’s not allergic.

• If tolerated, move on to the next food item.

• Mix and match tolerated food items to expand

menu.


Food for Toddlers to School-Age Children

Food for Toddlers to School-Age Children

• Have your child sit at the dinner table with the family.

• Children learn by watching others and will gradually change from using their fingers to using the spoon first and the fork later.

• Buy child-size spoons and forks and plates with separate compartments.

• Some toddlers do not like it when foods mix together.


8/1/2012

12

Sample MenuSample MenuSample MenuSample Menu

• Breakfast– Papaya*

– Omelette with Malunggay

– Pandesal or Rice

– Milk

• Lunch/Supper– Pumpkin (squash) soup

– Lumpiang shanghai w/ vegetables

– Rice

– Banana*

• Snacks– Tanglad juice/buko juice/melon juice

– Spaghetti with eggplant

Papaya Malunggay

Squash

Banana

Eggplant

BucoCantaloupe

L. shanghai


Sample Menu 4Sample Menu 4--6 yrs old6 yrs oldDiet Rx: 1,400 kcal C185g P38g F55gDiet Rx: 1,400 kcal C185g P38g F55g

BreakfastBreakfast AM SnackAM Snack LunchLunch

1 pc. Papaya1 pc. Papaya1 pc. Egg 1 pc. Egg omeletteomelette with with MalunggayMalunggay1 pc. 1 pc. PandesalPandesal1 cup Milk1 cup Milk

1 pc. Banana 1 pc. Banana cupcakecupcake1 glass Pink Lady 1 glass Pink Lady ((CamoteCamote Tops Tops Juice)Juice)

½ cup Squash Chowder Soup½ cup Squash Chowder Soup2 2 pcspcs. . LumpiangLumpiang Shanghai with Shredded Shanghai with Shredded CarrotsCarrots½ cup Rice½ cup Rice1 slice Watermelon 1 slice Watermelon


8/1/2012

13

PM SnackPM Snack DinnerDinner

1 pc. Banana cupcake1 pc. Banana cupcake1 glass 1 glass TangladTanglad JuiceJuice

½ cup Chayote½ cup Chayote--Carrots Carrots GuisadoGuisado½ pc. Braised Chicken½ pc. Braised Chicken½ cup Rice½ cup Rice1 pc. Banana 1 pc. Banana LacatanLacatan

Sample Menu 4Sample Menu 4--6 yrs old6 yrs oldDiet Rx: Diet Rx: 1,400 kcal C185g P38g F55g1,400 kcal C185g P38g F55g


Sample Menu 10Sample Menu 10--12 yrs old12 yrs oldDiet Rx: 2,000 kcal C275g P45g F80gDiet Rx: 2,000 kcal C275g P45g F80g


1 pc. Papaya1 pc. Papaya1 pc. Egg 1 pc. Egg omeletteomelettewith with MalunggayMalunggay2 pc. 2 pc. PandesalPandesal2 2 tspstsps. Margarine. Margarine1 cup Milk1 cup Milk

1 pc. Banana 1 pc. Banana cupcakecupcake1 glass Pink 1 glass Pink Lady (Lady (CamoteCamoteTops Juice)Tops Juice)

1 cup Squash Chowder Soup1 cup Squash Chowder Soup2 2 pcspcs. . LumpiangLumpiang Shanghai with Shredded Shanghai with Shredded CarrotsCarrots1 ¼ cup Rice1 ¼ cup Rice1 slice Watermelon 1 slice Watermelon


8/1/2012

14



½ cup Chayote½ cup Chayote--Carrots Carrots GuisadoGuisado½ pc. Braised Chicken½ pc. Braised Chicken1 ¼ cup Rice1 ¼ cup Rice1 pc. Banana 1 pc. Banana LacatanLacatan

Sample Menu 10Sample Menu 10--12 yrs old12 yrs oldDiet Rx: Diet Rx: 2,000 kcal C275g P45 F80g2,000 kcal C275g P45 F80g


Sample Menu 13Sample Menu 13--15 yrs old15 yrs oldDiet Rx: 2,250 kcal C356g P63 F65gDiet Rx: 2,250 kcal C356g P63 F65g


1 pc. Papaya1 pc. Papaya1 pc. Egg 1 pc. Egg omeletteomelettewith with MalunggayMalunggay2 2 pcspcs. . PandesalPandesal1 cup Milk1 cup Milk

1 pc. Banana 1 pc. Banana cupcakecupcake1 glass Pink 1 glass Pink Lady (Lady (CamoteCamoteTops Juice)Tops Juice)

1 cup Squash1 cup Squash--KangkongKangkong GuisadoGuisado6 6 pcspcs. . LumpiangLumpiang Shanghai with Shredded Shanghai with Shredded CarrotsCarrots1 ¾ cup Rice1 ¾ cup Rice2 slices Watermelon 2 slices Watermelon


8/1/2012

15



½ cup Chayote½ cup Chayote--Carrots Carrots GuisadoGuisado1 ½ 1 ½ pcspcs. Braised Chicken. Braised Chicken1 ¾ cups Rice1 ¾ cups Rice2 2 pcspcs. Banana . Banana LacatanLacatan

Sample Menu 13Sample Menu 13--15 yrs old15 yrs oldDiet Rx: Diet Rx: 2,250 kcal C356g P63 F65g2,250 kcal C356g P63 F65g


TOFU CROQUETTE

Ingredients

• 1 block tofu

• 1 medium carrot, grated

• 1 piece onion, chopped

• ¼ cup kinchay, chopped

• 1 piece egg, slightly beaten

• 1/3 cup all-purpose flour

• 1 tsp fine salt

• 1/8 tsp pepper

• Cooking oil

Procedure:

• Crumble tofu with a fork.

• Add all the remaining ingredients and mix well.

• Form into rounded croquettes.

• Roll into flour until well-coated.

• Heat the oil in the frying pan and cook the croquettes until golden brown on each side.

8/1/2012

16

KALABASANG OKOY

Mga Kailangang Sangkap:

• 1 tasa kunudkod nakalabasa, hilaw

• 1 kutsara tinadtad naberdeng sibuyas

• 1 kutsara tinadtad napula o berdeng sili

• 1 itlog, binatingmabuti

• asin

• arina o dinurog natinapay

Paraan ng Pagluluto:

• Pagsama-samahinang sangkap, bilugin at saka iprito.

Lemongrass (Tanglad) Juice

Ingredients:

• 8 large stalks of lemongrass

• 4 cups of water

• 3 Tbsp honey

• 2 Tbsp calamansi juice

Procedure:

• 1. Wash the stalks with water and peel off the outer layer.

• 2. Put the stalks in the water and bring it to a boil. When the water starts to boil turn the

• flame down and simmer for 20 minutes until the water becomes light yellow in color.

• 3. Let it cool. Add honey and calamansi.

• 4. Serve it warm or chilled

8/1/2012

17

Pink Lady

Ingredients

• 5 stalks of camote tops or 22 leaves, washed (violet variety)

• 4 pcs calamansi

• 2 tbsp sugar

• 2 cups of water

Procedure

• Boil camote tops in 2 cups water for 5 minutes. Set aside to cool. Strain. Transfer to a pitcher, add calamansi extract and sugar. Add ice cubes or chill. Make 2 glasses.

• Nutri tips: High in Iron and Calcium, refreshing.

Creative Dishes with Vegetables

8/1/2012

18

Creative Dishes with Vegetables

Creative Foods with Vegetables

8/1/2012

19

Pagkain ng Gulay Ugaliin, Araw-ArawItong Ihain

Pagkain ng Gulay Ugaliin, Araw-ArawItong Ihain


eat vegetables! the nutritionist’s advice - ppsstc.com vegetables! the nutritionist's...

Documents