Adherence to the Nutritional Guidance Action Plan

Name: BINAYAO, JEAH CARREL H. Section: PATH-FIT 4M TEP 77

Assessment 1.
a. How will you commit to these challenges?
b. Set one best goal to achieve or maintain the adherence for each of the Nutritional Guidelines. (10 Points)

Nutritional Guidelines Target Action to be taken

1. Eat a variety of foods everyday to get the Eating a variety of foods from the five major food groups
nutrients needed by the body. feeds the body with a variety of nutrients, supports
overall health, and can help minimize illness risk - all
while keeping your diet interesting with a variety of
flavors and textures. I willingly commit to eating
high-protein foods such as lean meats, chicken, fish,
eggs, tofu, nuts & seeds, and legumes/beans. I'll get the
protein I need from a mix of these foods each day, as
well as a variety of other nutrients including iodine, iron,
zinc, vitamins (particularly B12), and vital fatty acids.

2. Breastfeed infants exclusively from birth up to 6 My kid should start receiving complementary foods 2–3
months then give complementary foods while times a day between the ages of 6–8 months and grow
continuing breastfeeding for two years and to 3–4 times a day between the ages of 9–11 months
beyond for optimum growth and development.
and 12–24 months. For ages 12–24 months, additional
nutritious snacks should be served 1–2 times per day,
as preferred. This includes iron-fortified cereals (for
example, infant rice cereal), as well as cooked and
pureed meats, poultry, fish, tofu, and legumes. After
that, I'll start incorporating a variety of fruits, vegetables,
grains/cereals, and dairy foods (such as yoghurt,
cheese, and custard) in any order that suits me and my
future child.

3. Eat more vegetables and fruits everyday to get Adopting a broad healthy diet is the greatest way to
the essential vitamins, minerals and fiber for ensure that I acquire a variety of vitamins and minerals
regulation of body processes. in the right amounts. Fruits and vegetables, whole
grains, beans and lentils, low-fat protein, and dairy
products are all highlighted.

4. Consume fish, lean meat, poultry, egg, dried Protein-rich foods include meat, poultry, fish, eggs,
beans or nuts daily for growth and repair of lentils, beans, and nuts. They also include essential
body tissues. vitamins and minerals, such as iron. What does one
serving for myself entail? One serving is 2 to 3 ounces
of cooked lean meat, fowl, or fish. One ounce of lean
meat equals 12 cup of cooked dry beans or 1 egg. One
aapadilla@nbsc2ndSem22
 ounce of meat is equal to 2 tablespoons of peanut
butter or 1 cup of nuts.

5. Consume milk, milk products, and other Every day, drink milk, milk products, and other
calcium-rich foods, such as small fish and calcium-rich foods like tiny fish and shellfish to keep
shellfish, everyday for healthy bones and your bones and teeth healthy. To avoid diarrhoea and
teeth. other food and water-borne infections, eat and drink
only safe foods and water. To avoid iodine deficient
illnesses, I used iodized salt. Every day, I include dairy
products in my diet. I've grown to appreciate leafy green
vegetables. I need to consume more seafood. I'll
occasionally substitute tofu for meat in some
dishes.Nuts high in calcium, such as almonds, can be
eaten as a snack. I'll also cut down on my caffeine, soft
drink, and alcohol consumption.

6. Consume safe foods and water to prevent Must wash and/or peel any raw fruits and vegetables
diarrhea and other food- and water-borne before eating them Pasteurized dairy products (milk,
diseases. cheese, yogurt, and ice cream) and juices should be
consumed. Cook all meats well (meat, poultry and
seafood). Ground beef, for example, should be cooked
to a temperature of 71°C/160°F on the inside. I need to
drink water that has been adequately treated. I always
wash my hands before and after cooking or eating, and
children should be encouraged to do the same.

7. Use iodized salt to prevent Iodine Deficiency It only takes a half teaspoon (3 grams) of iodized salt
Disorders. each day to meet your daily iodine needs ( 15 ). As a
result, using iodized salt is one of the simplest
strategies to avoid iodine shortage without having to
make other significant dietary changes. Iodized salt has
long been the gold standard for preventing iodine
shortage around the world. Use of a daily
iodine-containing supplement for pregnant and lactating
women may be recommended in areas where iodized
salt is not commonly available or when pregnant women
are known to have inadequate iodine intakes.

8. Limit intake of salty, fried, fatty and sugar-rich

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9. Attain normal body weight through proper diet So, in order to be healthier and have a stronger immune
and moderate physical activity to prevent system, I should eat plenty of fiber-rich fruits,
obesity and maintain good health. vegetables, and whole grains, shift my fat consumption
from saturated to unsaturated fats, avoid industrially
produced trans fats, keep my daily salt intake under 5
grams, and limit my intake of free and added sugars.
Many people consume excessive amounts of saturated
fat, added salt, added sweets, and alcohol. Even slight
reductions in these can improve our health. It can assist
us in better managing our weight and lowering our risk
of chronic diseases such as heart disease, stroke, Type
2 diabetes, some malignancies, and chronic kidney
disease.

10 Be physically active, make healthy food Fitness walking is something I must do on a regular
. choices, manage stress, avoid alcoholic basis because it has several health advantages and is
beverages and do not smoke to help prevent critical in the prevention of NCDs. According to recent
lifestyle-related non communicable diseases. research, walking has a strong link to all causes of
death. In this environment, walking reduces mortality by
19–30% across the board. Reduce significant
modifiable risk factors include cigarette use, hazardous
alcohol consumption, poor diets, and lack of physical
activity. Create and implement legal structures that are
effective. People-centered health care and universal
health coverage should be the focus of health-care
systems. Encourage the conduct of high-quality
research and development.

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