Nutritional and Healthy Lifestyle Guidelines
Nona D. Andaya-Castillo, IBCLC
I strongly recommend this set of Nutritional and Healthy Lifestyle Guidelines to everyone especially to women are pregnant or with children and breastfeeding mothers. I started this initiative due to the following reasons:
I. The benefits of breastfeeding to both mother and child may be negated by an unhealthy diet:
- I had a patient who was able to breastfeed her child up to 4 years old but the child acquired leukemia at the age of one (1) year old.
- I had two patients who were able to breastfeed their two children for a total of five (5) years but these mothers developed breast cancer.
II. Our national health statistics show that:
- Almost 1,700 Filipinos die of stroke and heart attack EVERYDAY!
- Many of the top causes of deaths are due to lifestyle diseases. http://www.doh.gov.ph/Statistics/Leading-Causes-of-Mortality
- Our maternal mortality has remained high and 35% of it is due to hypertension. http://www.doh.gov.ph/Statistics/Maternal-Deaths-By-Main-Cause
III. The World Health Organization issued the Global Strategy on Diet, Physical Activity and Health in 2004 and yet, lifestyle diseases continues to ravage people’s lives and productivity and have remained the leading causes of mortality including among mothers and unborn children. http://www.who.int/dietphysicalactivity/strategy/eb11344/strategy_english_web.pdf
We need to update our National Nutritional Guidelines based on recent scientific facts:
1. INCREASE your consumption of fruits & vegetables to avoid lifestyle diseases like heart disease, hypertension, diabetes & cancer. EAT least 10-12 servings of fruits and vegetables a day (80 grams per serving). This should be your priority at the start of the day. Consume fruits and vegetables that are locally grown and in season.
To get sample recipes:
a. LIKE Nurturers of the Earth on Facebook.
b. GO to Photos & CLICK Albums.
c. CHOOSE Calcium-rich Home-Cooked Dishes. You can also click this link:
d. CLICK the pictures to access the recipes.
e. WRITE Nurturers of the Earth to get more recipes.
f. Join Vegan Health Support Philippines and READ THE PINNED POST.
As much as possible, eat fruits and vegetables in their fresh and natural state as they are fiber-rich and have not been devitalized of precious vitamins and minerals.
Avoid buying imported fruits and vegetables as many of them are grown with pesticides and fertilizers or soaked in post-harvest chemicals to prolong shelf life.
WARNING ON ORGANIC MEAT AND FISH CONSUMPTION:
WARNING ON SEAFOOD:
Harvard School of Public Health – Healthy Plate
2. AVOID meat especially processed meat like hot dogs, bacon, ham, etc. AVOID red meat.
World Health Organization: Processed Meat is Grade 1 Carcinogen and red Meat is Grade 2 Carcinogen:
Harvard School of Public Health
3. EAT more complex carbohydrates from whole grains and root crops. http://www.who.int/dietphysicalactivity/strategy/eb11344/strategy_english_web.pdf
4. CHOOSE beans, nuts, leafy vegetables and unpolished rice as your sources of protein and calcium.
Avoid dairy products because cow’s milk is designed for calves and not for the human body and is the Number 1 food allergen. Today’s cow’s milk is also laced with pus, synthetic hormones, antibiotics and many other harmful contaminants.
US Food and Drug
The White Lies Report:
Playlist on Milk and Disease on You Tube
Check out Iwas Gatas PilipinasNgayon – Dump Dairy Philippines on Facebook to learn non-dairy recipes of ice cream, smoothies, etc.
5. EAT a handful of nuts like roasted cashews and pili everyday.
Limit energy intake from total fats and shift fat consumption away from saturated fats to unsaturated fats and towards the elimination of trans-fatty acids.
AVOID hydrogenated oils, food preservatives, coloring and other food additives by reading the labels of what you eat.
6. AVOID SUGAR that is now known as the new smoking. It is addicting and one of its many deleterious effects is to weaken the immune system at the cellular level. Avoid sugar-laced beverages and limit your consumption of fruit juices.
CBS News - Is Sugar Toxic?
The Secrets of Sugar - the fifth estate
Sugar: The Bitter Truth - Robert H. Lustig, MD
7. REDUCE EXCESSIVE SALT INTAKE by limiting your consumption of processed foods, beverages and snacks. www.who.int/dietphysicalactivity/strategy/eb11344/strategy_english_web.pdf
8. DRINK at least 2.2 liters of water (FOR WOMEN) and 3 liters (FOR MEN). For breastfeeding mothers, ADD MORE fluids from additional water, smoothies & vegetables soups.
9. For your vitamin supplements, take Vitamin B12, 1000 mcg. Go to www.veganhealth.org for the dosage and other supplements.
10. EXERCISE for at least 30 minutes of regular, moderate-intensity physical activity on most days. It reduces the risk of cardiovascular disease and diabetes, colon cancer and breast cancer. www.who.int/dietphysicalactivity/strategy/eb11344/strategy_english_web.pdf
11. REST and try to get 8 hours of sleep a day.
The effects of sleep deprivation on your brain and body
The perfect conditions to make sure you get a good night’s rest
12. Avoid alcohol and do not smoke.
For Babies and Children:
PRACTICE EXCLUSIVE BREASTFEEDING beyond 2 years complemented with indigenous foods at 6 months.
http://www.who.int/maternal_child_adolescent/documents/9241562218/en/ (PDF copy)