Introduction to Nutrition

How do you define nutrition?

–Science of food, the nutrients and other substances therein, their action, interaction and
balance in relation to health and disease

–The process by which the organism ingests, digests, absorbs, transports, utilizes and
excretes food substances

–It also deals with social, cultural, psychological and physiological implications of food
and eating

What are the function of Food

Food serves several important functions in our bodies.

Firstly, it provides us with essential nutrients like carbohydrates, proteins, fats, vitamins,
and minerals, which are necessary for our overall health and well-being.

Secondly, food supplies us with energy to fuel our daily activities and bodily functions.

Lastly, food plays a role in maintaining and regulating various bodily processes, such as
metabolism, digestion, and immune function. These functions highlight the importance
of consuming a balanced diet to support our bodies effectively.

The three main functions of food include physiological, social, and psychological
aspects.

 Physiologically, food provides energy, assists in bodybuilding, and offers

protective and regulatory benefits.
 Socially, food facilitates social interactions and contributes to the formation of
individual and collective identities.
 Psychologically, food influences emotions, affects mood, and contributes to
mental well-being.
Explanation:
When discussing foods, it's crucial to understand the essential role of nutrients and
compounds in our overall health. Nutrients found in food are vital for energy, bodily
functions, growth, and repair. They are categorized into macronutrients (carbohydrates,
fats, proteins) and micronutrients (vitamins and minerals).

1. Macronutrients:
o Carbohydrates: Provide energy.
o Lipids (fats): Support cell growth and energy storage.

o Proteins: Essential for tissue building and repair.

2. Micronutrients:
o Vitamins: Support metabolic processes and overall health.
o Minerals: Maintain bodily functions like bone health and nerve function.

Apart from nutrients, foods contain compounds like Fibers antioxidants, enzymes, and
phytochemicals, Pigments, Additives offering additional health benefits such as
reducing inflammation and supporting well-being.

By including a variety of nutrient-rich foods in your diet, you can ensure your body
receives the necessary components for growth, repair, and optimal function.

Definition of terms…cont’d

o Human nutrition: scientific discipline concerned with access and

utilization of food and nutrients for life, health, growth, development and
well-being It involves understanding how different nutrients impact the
body and how dietary choices can influence health outcomes.
o Public health nutrition: Public health nutrition combines both art and
science to promote population health by making sustainable and equitable
improvements in the food and nutrition system. It involves addressing
broader societal factors that affect nutrition and implementing strategies to
enhance the overall health status of communities.

o Community nutrition: Community nutrition encompasses a set of

activities related to applied nutrition within the context of public health. It
involves working with specific groups or communities to assess their
nutritional needs, develop interventions to improve dietary habits, and
promote overall health and well-being at a community level.

o
o Dietetics/clinical nutrition: Dietetics or clinical nutrition is the science
and art of applying nutritional principles to individual dietary requirements
for optimal health outcomes. It involves assessing the nutritional needs of
individuals, developing personalized nutrition plans, and providing dietary
guidance to manage health conditions or enhance overall well-being on an
individual level.

What is the difference between public health nutrition and community

nutrition? What about dietetics versus clinical nutrition?

Public health nutrition and community nutrition both focus on improving

the health and nutrition of populations, but they differ in their scope and
approach.

Public Health Nutrition:

Focus: Public health nutrition aims to promote health at a population level
through policy development, education, and interventions that target entire
communities or regions.
Scope: It addresses broader public health issues related to nutrition, such
as food insecurity, food safety, and nutrition education programs.
Goal: The goal is to improve the overall health status of populations
through sustainable and equitable improvements in the food and nutrition
system.

Community Nutrition:
Focus: Community nutrition is more focused on specific groups or
communities within a population.
Scope: It involves assessing the nutritional needs of specific communities,
developing tailored interventions, and promoting health within those
groups.
Goal: The goal is to address the unique nutritional challenges and needs
of specific communities, considering cultural, social, and economic factors.
 Definition of terms
 Food: is anything edible (defined by culture/religion)
 Diet: is the sequence of meals we consume in a specified period; e.g. per 24 hrs,
week)
It is a pattern of food consumption which is followed by a population or an individual
 Roughage: is the portion of plant food that our body cannot digest
It enables the body to get rid of waste products
What are the benefits of roughage/fiber?

Fiber or roughage is important for our health and has the following benefits:

1. Promotes Digestive Health: Fiber helps in the regular movement of the bowels
and aids in preventing constipation.
2. Heart Health: Fiber assists in lowering cholesterol levels, which can help in
maintaining heart and cardiovascular health.
3. Diabetes Management: Consuming fiber can help in controlling blood sugar
levels, which is crucial for those with diabetes.
4. Weight Management: Due to its satiating effect, fiber can aid in weight control
and weight maintenance.
5. Digestive Health: Fiber provides nourishment to the "good bacteria" in our gut,
which is essential for maintaining a healthy digestive system.

 Nutrient: is an active ingredient in the food that play specific structural or

functional role in the body’s lively activity.
 More than 50 nutrients are currently identified

Are oxygen, nitrogen, hydrogen and alcohol nutrients?

Oxygen, nitrogen, and hydrogen are essential elements for life, but they are not
considered nutrients in the traditional sense. Nutrients are substances found in food that
provide nourishment and are essential for growth, maintenance, and repair of the body.

 Oxygen: While oxygen is crucial for respiration and energy production in the
body, it is not classified as a nutrient because it is not obtained through food
consumption but rather through breathing.
 Nitrogen: Nitrogen is an essential component of proteins, but it is not considered
a nutrient on its own. Proteins, which contain nitrogen, are considered nutrients
as they provide amino acids necessary for various bodily functions.
 Hydrogen: Hydrogen is mainly present in the body as part of water molecules.
While water is essential for hydration and various metabolic processes, hydrogen
itself is not classified as a nutrient.
 Alcohol: Alcohol is not a nutrient either. While it provides energy (calories), it
does not offer essential nutrients like vitamins, minerals, proteins, fats, or
carbohydrates. In fact, excessive alcohol consumption can have detrimental
effects on health.

Historical development of nutrition

 In the 4th century B.C., Hippocrates, the "Father of Medicine", recognized the
importance of proper diet and hygiene for health, stating "Let thy food be thy
medicine and thy medicine be thy food.
 Hippocrates (460-359 BC) stated that “Persons who are naturally very fat are
apt to die earlier than those who are slender.”
 In ancient times, foods were used to treat various health conditions, such as
using liver juice to treat eye diseases related to vitamin A deficiency

• Leonardo daVinci (1452-1519) stated that “If you do not supply nourishment
equal to the nourishment departed, life will fail in vigour; and if you take away this
nourishment, life is absolutely destroyed.”
• In the 1770s, Antoine Lavoisier, the "Father of Nutrition and Chemistry",
discovered the process of metabolism and the role of food in providing energy to
the body.
• In the early 20th century, Polish doctor Casimir Funk coined the term "vitamins"
for essential factors in the diet, leading to the discovery of various vitamins and
their deficiency diseases.

 Many others made contributions in 19th centuries:

 1857: Claude Bernard isolated glycogen .

what is glycogen?- Glycogen is a polysaccharide that serves as the principal

form of glucose storage in animals. It is the main storage form of glucose in the
human body, found primarily in the liver and skeletal muscles. Glycogen
functions as a short-term energy reserve that can be quickly broken down into
glucose to meet the body's energy needs

 1899: Emil Fisher began classic studies of protein composition

 1883/87: energy studies in small animals and farm animals were initiated

Spectacular advances have been made in the 20th century

• Vitamins were discovered, essential amino acids identified

• Certain minerals found to be essential
• The electron microscope (1933) made the study of nutrition at cellular level
possible
 The one-world concept emerged in the 20th century
 Hunger anywhere in the world is of concern to us
 Nutrition education and founding of the ‘Nutrition Education Society’ in 1971

Classification of nutrients
 There are six classes of nutrients:
 Carbohydrates, lipids, proteins, vitamins, minerals and water

There are several ways to classify the six classes of nutrients:

 Essential or conditionally essential or non-essential

Essential Nutrients: These are nutrients that the body cannot synthesize
on its own and must be obtained from the diet. Examples include vitamins,
minerals, essential amino acids, and essential fatty acids.

Conditionally Essential Nutrients: These are nutrients that the body can
normally synthesize, but under certain conditions (e.g., illness, stress,
age) the body's ability to produce them may be impaired, making them
essential to obtain from the diet.

Non-Essential Nutrients: These are nutrients that the body can synthesize
in sufficient amounts and do not need to be obtained from the diet.
Examples include some amino acids and vitamins.

 Organic or inorganic

Organic Nutrients: These are carbon-based compounds, such as

carbohydrates, proteins, lipids, and vitamins.

Inorganic Nutrients: These are minerals and water, which do not contain
carbon.

 Macronutrient or micronutrient

Macronutrients: These are nutrients required in large amounts and provide

energy. They include carbohydrates, proteins, and lipids.
Micronutrients: These are nutrients required in smaller amounts and
include vitamins and minerals.

 Energy yielding or body building or disease prevention

Energy Yielding Nutrients: These are nutrients that can be metabolized to

produce energy, such as carbohydrates, proteins, and lipids.
 Body Building Nutrients: These are nutrients that are essential for growth,
maintenance, and repair of body tissues, such as proteins and some
minerals.

Disease Prevention Nutrients: These are nutrients that help prevent or

reduce the risk of certain diseases, such as antioxidant vitamins and
minerals.

 Animal source or plant source

Animal Source Nutrients: These are nutrients obtained from animal-based

foods, such as meat, dairy, and eggs.

Plant Source Nutrients: These are nutrients obtained from plant-based

foods, such as fruits, vegetables, grains, and legumes.

Food/nutrient digestion and absorption

• The body’s machinery to process food and turn it into nutrients takes place in the
digestive system in two stages; digestion and absorption

• Most of the digestion and absorption processes occur in the small intestine

• Digestion—is the breakdown of food into smaller units and finally into absorbable
nutrients that involves both physical and chemical processes

• Physical digestion includes chewing of food, churning/mixing food with gastric

juice to form chyme, segmentation, and transportation by peristalsis

Lets discuss the digestion and absorption process

• Mouth
• Esophagus
• Stomach
• Small Intestine-90% ng pag-absorb ng mga sustansya ay nangyayari sa maliit na
bituka. Ang bile (ginagawa sa atay at iniimbak sa apdo), mga enzyme ng
pancreas, at iba pang mga enzyme na ginagawa ng inner wall ng maliit na bituka
ay tumutulong sa pagbabaklas ng pagkain.
• Large Intestine-ang hindi natunaw na pagkain ay dumadaan sa malaking bituka ,
tulad ng mga hindi natunaw na fiber at iba pang materyales, ay pinupuntahan. Sa
proseso na tinatawag na resorpsyon, ang malaking bituka ay nag-aalis ng labis
na tubig at mga electrolyte mula sa hindi natunaw na pagkain.

• The end of the process

•In addition to enzymes, other chemicals support the digestion process, including;

–Acid in stomach (HCl)

–Neutralizing base in the small intestine
 –Bile for emulsification of fats
–Mucus (lubricates and protects the GI lumen)

•Many of the nutrients (vitamins, minerals and water) do not need to be digested

Factors that affect BMR

1Genetics- Some people are born with faster metabolisms; some with slower metabolis
2. Gender: Men have a greater muscle mass and a lower body fat percentage. This
means they have a higher basal metabolic rate.

3.age-there are several reason bakit bumaba ang BMR.

Bumababa ung lean mass

kasi kapag tayo ay tumatanda my tendency n nawawalan tayo ng muscle mass kaya
mahahlat mo lumalaylay nakikita natin ung mga lola natin ganun.kaya pg bumaba ung
muscle masss natin nababawasan din ung energy na kailangan ng katawan natin dahil
pagbtumatanda din tayo nababwasan ung mga activities natin. kaya bumababa ung
BMR.

Hormonal Imbalance: may mga hormones tayo na kailangan ng atinga katwan to

maintain our muscle growth/growth hormones at ngmamaintain ng metabolic rate natin
ito ung Throid Hormone so kapag my imbalances ito isa ito sa ngiging epekto na
bumaba ang BMR ng isang tao.

4.Weight-
Ang pagkakaroon ng mas mabigat na timbang ay karaniwang nauugnay sa mas mataas
na BMR. Ang dahilan sa likod nito ay dahil ang mga mas malalaking katawan ay
nangangailangan ng mas maraming enerhiya upang mapanatili ang mga pangunahing
gawain ng katawan tulad ng paghinga, sirkulasyon ng dugo, at iba pang mga proseso
sa loob ng katawan.

5 Body Surface
This is a reflection of your height and weight. The greater your Body Surface Area
factor, the higher your BMR. Tall, thin people have higher BMRs. If you compare a tall
person with a short person of equal weight, then if they both follow a diet calorie-
controlled to maintain the weight of the taller person, the shorter person may gain up to
15 pounds in a year.

Ito ay isang pagpapakita ng iyong taas at timbang. Kapag mas mataas ang iyong Body
Surface Area factor, mas mataas din ang iyong basal metabolic rate (BMR). Ang mga
taas at payat na mga tao ay may mas mataas na BMR.

Kung ihahambing mo ang isang taas na tao sa isang maikling tao na may parehong
timbang, at pareho silang sumusunod sa isang diet na kontrolado ang kaloriya upang
mapanatili ang timbang ng mas matang tao, ang mas mababang tao ay maaaring
magdagdag ng hanggang sa 15 pounds sa loob ng isang taon.

Ito ay dahil sa mas malaking katawan ng taas na tao na kailangan ng mas maraming
enerhiya upang mapanatili ang mga pangunahing gawain ng katawan. Kung ang
parehong timbang ng pagkain ay ibinigay sa mas mababang tao, maaaring hindi sapat
ang enerhiya na matanggap ng katawan nito, na maaaring magresulta sa pagtaas ng
timbang.

Nutritional assessment
is the process of evaluating the nutritional status of an individual. It is the process of
estimating the nutritional position of an individual or group of people at a given point in
time. It provides an indicator of the adequacy of the balance between dietary intake and
metabolic requirements. Four methods are available that can be referred to as the
'ABCD' of nutritional status assessment.
1Anthropometric assessment - Ginagamit ang mga sukat ng katawan tulad ng timbang,
taas, at tigas ng balat upang masukat ang mga aspeto ng nutrisyon tulad ng
malnutrisyon o sobrang taba.

Weight in KG devided by height in meters ex. 133 cm in meter 1.33m x2=2.66

Wt devided by 2.66=BMI:22.56 health weight.

2.Biochemical assessment –gingawa ito sa laboratory chinicheck nito ang sample ng

dugo para mkita ung mga imbalances or deficiencies ng vitamins and mineral sa
katawan natin. Like vit a deficiency and protein.

3.Clinical assessment – also known as Nutritional assessment ,ito namn more on

physical assesement, dito inoobserve ng health practitioner ung physical signs n mkikita
sa patient like halimbawa ng kung may sakit sa liver mkikita n ngjaundice ung patient,
halimbawa dry ang skin pang pinich mo ung balat is hindi agad bumabalik so it’s a sign
of dehydration.et.

4.Dietary assessment – inaases dito ang pagkain ng isang patient para makita o
maasess un nutritional intake nila

• Food frequency recall-/Food frequency questionnaire (FFQ) Ano ng aba ung

mga kadasalang kinain mo last week/last two weeks?

Dito inaases yung kadalasang kinakain o ano ba ung ibat ibang uri ng pagkain n
kadalasang kinakain ng patient sa loob ng isang lingo o 2 weeks.

So dito malalaman if sobra ba ung pagkain mo o kulang ang pagintake mo ng

mga dapat na nutrients n kailanagn ng ating katawan.
Sa ganitong assessment mas mdali tayo mgrecomend ng mga foods na
makakbuti sa health ng patient natin.

• 24-Hour dietary recall-ano b ang mga nkain ko last 24 hours?gaano ba kadami

ito.

A 24-hour dietary recall (24HR) is a structured interview that captures detailed

information about all foods and beverages consumed by an individual in the previous
24-hour period, from midnight to midnight.

So sa ganitong paraan mas nasusukat ung dami ng pagkain n nakain mo within 24

hours maases ito ng dietician kung tam aba ung dami ng intake mo ng mga vitamins,
minerals, protein at carbs o kulang

• Dietary history

Ito ay nagsasangkot ng pagkuha ng datos nang retrospektibo sa mga pattern ng

pagkain na kinakain sa isang tinukoy na panahon, karaniwang sa nakaraang isang
buwan, dalawang linggo, o mas mahabang panahon.

.Sa pamamagitan ng dietary recall, nakokolekta ang impormasyon tungkol sa uri ng

pagkain, dami, oras ng pagkain, at iba pang mga detalye na may kaugnayan sa
pagkain. Ang mga datos na ito ay maaaring gamitin upang makabuo ng mga patern ng
pagkain at maunawaan ang pangkalahatang nutrisyonal na kalagayan ng isang
indibidwal o grupo ng mga tao.

DIET planning principles

Diet planners have developed several ways to select foods. Whatever plan or
combination of plans they use, they keep in mind the following six basic diet planning
principles:

 Adequacy- A diet should provide sufficient energy and all the essential nutrients
needed for optimal health, growth, and development. It should prevent nutrient
deficiencies
 Balance- A balanced diet includes foods from all the major food groups in the
right proportions
 Calorie-Energy control- Calorie intake should be balanced with energy
expenditure to maintain a healthy weight. Consuming the right amount of calories
is crucial, whether the goal is weight loss, gain, or maintenance.
 Nutrients Density- Nutrient-dense foods are foods that are relatively rich in
nutrients compared to the number of calories they contain. They provide a high
amount of vitamins, minerals, and other beneficial nutrients without excessive
amounts of saturated fat, added sugars, or sodium.
 Variety- Eating a wide variety of foods from within and across different food
groups
 Moderation
  Availability, convenience, and economy- Ensuring that healthy, nutritious food options
are readily available and accessible to individuals and communities.
Convenient- options like pre-cut produce, ready-to-eat meals, and online grocery
delivery can facilitate healthy eating.
Economy-Considering the cost and affordability of healthy foods for individuals and
families.

Factors that influence food choices

• Personal preference
• Habit
• Social interaction

nakaaapekto sa pagpili ng pagkain:

1. Personal Preference (Personal na Pabor): nakadenpde ito sa personal n panlasa ng
isang tao.may kanya kanya tayong preference sa pagkain wen it come sa lasa,
texture kaya isa ito sa influence na pumili tayo ng pgkain.

2. Habit (Kasanayan): ito naman ung mga nakasanayan nting pagkain.kayo anoa no
ung mga nakasanayan ninyong kainin?so isa din ito sa influence sa pagpili ng
pagkain kaya minsan ngiging mapili tayo sa pagkain.

3. Social Interaction (Sosyal na Pakikipag-ugnayan): nakadepende ito sa social activities

mo sa mga nakakasama mo minsan nbabago ung preference mo sa pgkain depende
s amga nakaksama mo o nakapaligid sau.

4. Cultural and Ethnic Background (Kultural at Etnikong Pinagmulan): sa culture, dpende

sa paniniwala o sa pagprepare ng foods ng ibang culture.

A. Dietary standards

Dietary standards are guidelines that help us understand how much of a particular
nutrient is needed by a healthy human being.

 Recommended dietary allowances (RDA)- These standards were developed for use
in America. They represent quantities of nutrients to meet known nutritional needs
of practically all healthy people.
 Recommended nutrient intakes (RNI)= This is the Canadian own version of the
RDA. It estimates nutrients needed to support good health.
 Safe intake of nutrients (SIN)- These dietary standards were developed by
the FOOD and Agriculture Organization (FAO) and the World Health
Organization (WHO)
 Recommended intakes of nutrients (RIN)- These standards were developed
for use in the United Kingdom (UK)

Uses of RDA
• Evaluating the adequacy of the national food supply; setting goals for food
production.
• Setting standards for menu planning for publicly funded nutritional programs e.g.
school feeding programs.
• Establishing nutrition policy for public assistance, nursing homes and institutions.
• Interpreting the adequacy of diets in food consumption studies.
• Developing materials for nutrition education
• Setting patterns for normal diets in hospital.
• Establishing labeling regulations
• Setting guidelines for formulation of new products or the fortification of specific food

Food composition tables

These are charts or tables showing the relative nutrient content found in a given
quantity of food. They were developed by FAO/WHO for developing countries. The
nutrient compositions of foods were obtained in laboratory after food analysis.

C. Food exchange system

This refers to a system of classifying foods into numerous lists based on their macro-
nutrient composition and establishing serving sizes so that one serving of each food on
a list contains the same amount of carbohydrates, protein, fat, and energy (kilocalories).
Any food on the list can be exchanged or traded for any other food on that same list
without affecting a plan’s balance or total kilocalories.
sa kanilang macro-nutrient na komposisyon at pagtatatag ng mga laki ng serving upang
ang isang serving ng bawat pagkain sa isang listahan ay naglalaman ng parehong
halaga ng carbohydrates, protina, taba, at enerhiya (kilokaloriya). Ang anumang pagkain
sa listahan ay maaaring ipalit o ipagpalit sa ibang pagkain sa parehong listahan nang
hindi naapektuhan ang balanse o kabuuang bilang ng kilokaloriya ng isang plano.

Sa pamamagitan ng paggamit ng sistema ng pagpapalitan na ito, ang mga indibidwal

ay maaaring gumawa ng mga pagbabago sa kanilang mga pagkain na nakapaloob sa
kanilang plano ng pagkain nang hindi naaapektuhan ang kabuuang komposisyon ng
mga nutrients o bilang ng kilokaloriya. Ito ay nagbibigay ng mga pagpipilian at
nagbibigay-daan sa mga tao na magkaroon ng kakayahang i-customize ang kanilang
mga pagkain base sa kanilang mga pangangailangan o kagustuhan, habang
nananatiling balansyado at tumpak ang kanilang plano ng pagkain.

D Food group plan (Food pyramid)

This is a diet planning tool that sort out food of similar origin and nutrient content into
groups and then specifies that people eat a certain number of servings from each
 group every day. The number of servings to be consumed from group depends on a
person’s age and energy needs.
Ito ay isang tool sa pagpaplano ng diyeta na naglilista ng mga pagkain ng parehong
pinagmulan at nilalaman ng nutrient sa mga grupo, at nagtatakda na ang mga tao ay
kumain ng isang tiyak na bilang ng servings mula sa bawat grupo araw-araw. Ang bilang
ng servings na dapat kainin mula sa bawat grupo ay depende sa edad at
pangangailangan ng enerhiya ng isang tao.

Ang tool na ito ay kilala bilang "Food Group Plan" o "Food Group System." Ito ay
nagbibigay ng gabay sa mga tao kung gaano karaming servings mula sa bawat grupo
ng pagkain ang dapat nilang kumain araw-araw upang matiyak na natutugunan ang
kanilang mga pangangailangan sa mga essential na nutrients. Ito ay nagbibigay ng
istraktura at gabay sa mga tao kung paano maipapamahagi ang kanilang pagkain mula
sa iba't ibang grupo ng pagkain upang makamit ang isang balanseng diyeta.

Nutritional Guidelines for Filipino

1. Kumain ng iba't ibang pagkain araw-araw upang makakuha ng mga kinakailangang
nutrients ng katawan.
2. Magpasuso ng eksklusibo sa mga sanggol mula kapanganakan hanggang anim na
buwan, at pagkatapos ay bigyan ng mga tamang karagdagang pagkain habang patuloy
na nagpapasuso ng dalawang taon at higit pa para sa optimal na paglaki at pag-unlad.
3. Kumain ng mas maraming gulay at prutas upang makakuha ng mga essential na
bitamina, mineral, at fiber para sa regulasyon ng mga proseso ng katawan.
4. Kainin ang isda, malutong na karne, manok, itlog, tuyong beans o mga nuwes araw-
araw para sa paglaki at pagsasaayos ng mga tisyu ng katawan.
5. Kumain ng gatas, mga produktong gatas, at iba pang pagkain na mayaman sa
kalsiyum tulad ng maliit na isda at mga shellfish araw-araw para sa malusog na mga
buto at ngipin.
6. Kumain ng ligtas na pagkain at uminom ng malinis na tubig upang maiwasan ang
pagtatae at iba pang sakit na dulot ng pagkain at tubig.
7. Gamitin ang iodized salt upang maiwasan ang mga karamdamang dulot ng
kakulangan sa iodine.
8. I-limit ang pagkain ng maalat, pritong pagkain, matataba, at mayaman sa asukal
upang maiwasan ang mga sakit sa puso at mga sakit na nauugnay sa pagkain.
9. Maabot ang normal na timbang ng katawan sa pamamagitan ng tamang pagkain at
katamtamang pisikal na aktibidad upang mapanatili ang mabuting kalusugan at
maiwasan ang sobrang pagtaba.
10. Maging aktibo sa pisikal na pamamaraan, gumawa ng malusog na mga pagpili sa
pagkain, pamahalaan ang stress, iwasan ang pag-inom ng alak, at huwag
manigarilyo upang maiwasan ang mga sakit na nauugnay sa pamumuhay at hindi
nakakahawa.