MODULE 1 PINGGANG PINOY

PINGGANG PINOY

Pinggang Pinoy  ® is
an easy-to-understand
food guide that
reminds us of what
our meal should look
like each day.
PINGGANG PINOY

If we make each meal

a Pinggang Pinoy® we
will get the energy and
nutrients our bodies
need to be healthy.
PINGGANG PINOY

A properly balanced meal

consists of three basic food
groups – Go foods, Grow
foods, and Glow foods –
accompanied by a glass of
water and/or a nutritious
beverage like milk.
ADOLESCENCE

We are responsible for our

own health, so we need to
make good decisions about
the food we eat.
PINGGANG PINOY
GLOW FOODS
Choose Glow foods that have a
wide variety of color.
PINGGANG PINOY
GLOW FOODS
Choose Glow foods that have a
wide variety of color.

Different colored fruits and

vegetables contain different
nutrients, so eating a wide variety
of color ensures that we are
getting a wide range of nutrients.
PINGGANG PINOY
GROW FOODS
Choose Grow foods from different
protein sources.
PINGGANG PINOY
GROW FOODS
Choose Grow foods from different
protein sources.

Different protein sources have

different kinds of amino acids and
additional nutrients such as vitamins
and minerals. Eating different sources
of protein raises your chances of
getting all the amino acids that your
body needs.
PINGGANG
GO FOODS PINOY
Choose a variety of Go foods that
not only provide energy, but also
provide additional vitamins,
minerals and fiber.
PINGGANG
WATER PINOY
Always include water and a
nutritious beverage with each
meal, and remember to drink
water all throughout the day.
PINGGANG PINOY
Following Pinggang Pinoy ®
helps prevent malnutrition.
PINGGANG PINOY
Following Pinggang Pinoy ®
helps prevent malnutrition.

Malnutrition is any condition

caused by excess
(overnutrition) and
inadequate (undernutrition)
nutrient intake.
UNDERNUTRITION

Undernutrition occurs when a person's food

intake is inadequate, or when other conditions
cause him or her to have problems with digestion
or metabolism of nutrients.
UNDERNUTRITION
Signs and symptoms of undernutrition include
diarrhea, skin rashes, nervousness, and fatigue.
UNDERNUTRITION

Prolonged undernutrition
results in loss of muscle
tissue and increased
susceptibility to
infectious diseases.
UNDERNUTRITION

A person with a severe

case of undernutrition
becomes extremely thin,
and may also have
slower heart rate,
respiration, and
metabolism.
Pinggang pinoy
UNDERNUTRITION

Psychological disturbances
– such as depression and
anxiety – have also been
associated with
undernutrition.
Pinggang pinoy
OVERNUTRITION

Overnutrition occurs
when a person's nutrient
intake exceeds what the
body needs, which can
lead to obesity.
Pinggang pinoy
OVERNUTRITION

Obesity lowers a
person's general level of
fitness and increases
one's vulnerability to
lifestyle diseases such as
heart disease, cancer,
liver diseases and
diabetes.
NUTRIENTS

The following are some

micronutrients and their
benefits to the body.
VITAMIN A
FUNCTIONS OF VITAMIN A
FUNCTIONS OF VITAMIN A

•  maintains clear vision

FUNCTIONS OF VITAMIN A

•  maintains clear vision

•  keeps skin smooth
FUNCTIONS OF VITAMIN A

•  maintains clear vision

•  keeps skin smooth
•  helps in development of
bones and teeth
FUNCTIONS OF VITAMIN A

•  maintains clear vision

•  keeps skin smooth
•  helps in development of
bones and teeth
•  strengthens immunity
SIGNS & SYMPTOMS OF VIT. A DEFICIENCY
SIGNS & SYMPTOMS OF VIT. A DEFICIENCY

•  night blindness (slow recovery

of vision after flashes of bright
light at night or inability to see
in dim light)
SIGNS & SYMPTOMS OF VIT. A DEFICIENCY

•  night blindness (slow recovery

of vision after flashes of bright
light at night or inability to see
in dim light)
•  weak resistance to infectious
diseases
SIGNIFICANT PLANT SOURCES OF VITAMIN A

•  spinach, malunggay, pechay

and other dark leafy greens
•  broccoli
•  yellow and deep orange
fruits like papaya
•  orange vegetables like
squash and carrots
SIGNIFICANT ANIMAL SOURCES OF VITAMIN A

•  fortified milk
•  cheese
•  eggs
•  liver
VITAMIN B DEFICIENCY
 FUNCTIONSOF
FUNCTIONS OFVITAMIN
VITAMINBB(B1,
(B1,B2,
B2,B3,
B3,B6B6&&B6)
B6)
 FUNCTIONSOF
FUNCTIONS OFVITAMIN
VITAMINBB(B1,
(B1,B2,
B2,B3,
B3,B6B6&&B6)
B6)

•  helps in energy
metabolism
VITAMIN&BSYMPTOMS
SIGNS (B1, B2, B3,OFB6VIT.& BB6)
DEFICIENCY
SIGNS & SYMPTOMS OF VIT. B DEFICIENCY

•  swollen tongue
SIGNS & SYMPTOMS OF VIT. B DEFICIENCY

•  swollen tongue
•  irritated or inflamed corners of
the mouth
SIGNS & SYMPTOMS OF VIT. B DEFICIENCY

•  swollen tongue
•  irritated or inflamed corners of
the mouth
•  poor appetite
SIGNS & SYMPTOMS OF VIT. B DEFICIENCY

•  swollen tongue
•  irritated or inflamed corners of
the mouth
•  poor appetite
•  fatigue
SIGNS & SYMPTOMS OF VIT. B DEFICIENCY

•  swollen tongue
•  irritated or inflamed corners of
the mouth
•  poor appetite
•  fatigue
•  weakness
SIGNIFICANT SOURCES OF VITAMIN B
•  milk products (yogurt, cheese)
•  liver
•  eggs
•  meat
•  poultry
•  fish
VITAMIN C DEFICIENCY
FUNCTIONS OF VITAMIN C
FUNCTIONS OF VITAMIN C

•  supports wound
healing
FUNCTIONS OF VITAMIN C

•  supports wound
healing
•  strengthens immunity
FUNCTIONS OF VITAMIN C

•  supports wound
healing
•  strengthens immunity
•  an antioxidant (a
substance that
prevents or delays
some types of cell
damage)
SIGNS & SYMPTOMS OF VIT. C DEFICIENCY
SIGNS & SYMPTOMS OF VIT. C DEFICIENCY

•  weak resistance to
infectious diseases
SIGNS & SYMPTOMS OF VIT. C DEFICIENCY

•  weak resistance to
infectious diseases
•  poor wound healing
SIGNS & SYMPTOMS OF VIT. C DEFICIENCY

•  weak resistance to
infectious diseases
•  poor wound healing
•  bleeding gums
SIGNS & SYMPTOMS OF VIT. C DEFICIENCY

•  weak resistance to
infectious diseases
•  poor wound healing
•  bleeding gums
•  loosened teeth
SIGNIFICANT PLANT SOURCES OF VITAMIN C

•  citrus fruits
•  bell peppers
•  melon
•  tomatoes
•  papayas
•  mangoes
VITAMIN E DEFICIENCY
FUNCTIONS OF VITAMIN E
FUNCTIONS OF VITAMIN E

•  an antioxidant (a
substance that
prevents or delays
some types of cell
damage)
SIGNS & SYMPTOMS OF VIT. E DEFICIENCY
SIGNS & SYMPTOMS OF VIT. E DEFICIENCY

Vitamin E deficiency
is not common, but
deficiency can cause
a type of anemia.
SIGNIFICANT PLANT SOURCES OF VITAMIN E

•  ampalaya
•  leafy green
vegetables such
as pechay,
kangkong and
malunggay
SIGNIFICANT ANIMAL SOURCES OF VITAMIN E

•  liver
•  egg yolks
VITAMIN K DEFICIENCY
FUNCTION OF VITAMIN K
FUNCTION OF VITAMIN K

•  aids in blood
clotting
SIGNS & SYMPTOMS OF VIT. K DEFICIENCY
SIGNS & SYMPTOMS OF VIT. K DEFICIENCY

•  hemorrhage (or
excessive bleeding)
SIGNIFICANT PLANT SOURCES OF VITAMIN K

•  ampalaya
•  leafy green
vegetables such
as pechay,
kangkong and
malunggay
SIGNIFICANT ANIMAL SOURCES OF VITAMIN K

•  liver
•  milk
IRON DEFICIENCY
FUNCTIONS OF IRON
FUNCTIONS OF IRON

•  Iron is found in the blood which helps transport

oxygen.
FUNCTIONS OF IRON

•  Iron is found in the blood which helps transport

oxygen.
•  Low iron results in low hemoglobin concentration
in the blood.
FUNCTIONS OF IRON

•  Iron is found in the blood which helps transport

oxygen.
•  Low iron results in low hemoglobin concentration
in the blood.
•  Hemoglobin is the component in blood that
carries oxygen throughout the body for energy
metabolism.
SIGNS & SYMPTOMS
FUNCTIONS OF IRON OF IRON DEFICIENCY
SIGNS & SYMPTOMS
FUNCTIONS OF IRON OF IRON DEFICIENCY

•  fatigue
SIGNS & SYMPTOMS
FUNCTIONS OF IRON OF IRON DEFICIENCY

•  fatigue
•  weakness
SIGNS & SYMPTOMS
FUNCTIONS OF IRON OF IRON DEFICIENCY

•  fatigue
•  weakness
•  pale skin
SIGNS & SYMPTOMS
FUNCTIONS OF IRON OF IRON DEFICIENCY

•  fatigue
•  weakness
•  pale skin
•  poor cognitive performance
SIGNS & SYMPTOMS
FUNCTIONS OF IRON OF IRON DEFICIENCY

•  fatigue
•  weakness
•  pale skin
•  poor cognitive performance
•  impaired work performance
SIGNS & SYMPTOMS
FUNCTIONS OF IRON OF IRON DEFICIENCY

•  fatigue
•  weakness
•  pale skin
•  poor cognitive performance
•  impaired work performance
•  weak resistance to infectious
diseases
SIGNIFICANT PLANT SOURCES OF IRON

•  ampalaya
•  leafy green
vegetables such
as pechay,
kangkong and
malunggay
SIGNIFICANT ANIMAL SOURCES OF IRON

•  red meats
•  liver
•  poultry
•  fish
•  shellfish
•  legumes
ZINC DEFICIENCY
FUNCTIONS OF ZINC
FUNCTIONS OF ZINC
•  normal taste
FUNCTIONS OF ZINC
•  normal taste
•  wound healing
FUNCTIONS OF ZINC
•  normal taste
•  wound healing
•  strengthens immunity
FUNCTIONS OF ZINC
•  normal taste
•  wound healing
•  strengthens immunity
•  secondary sexual
maturation
FUNCTIONS OF ZINC
•  normal taste
•  wound healing
•  strengthens immunity
•  secondary sexual
maturation
•  sperm production
SIGNS & SYMPTOMS OF ZINC DEFICIENCY
SIGNS & SYMPTOMS OF ZINC DEFICIENCY
•  stunted growth
SIGNS & SYMPTOMS OF ZINC DEFICIENCY
•  stunted growth
•  delayed maturation of sexual organs
SIGNS & SYMPTOMS OF ZINC DEFICIENCY
•  stunted growth
•  delayed maturation of sexual organs
•  weak resistance to infectious diseases
SIGNS & SYMPTOMS OF ZINC DEFICIENCY
•  stunted growth
•  delayed maturation of sexual organs
•  weak resistance to infectious diseases
•  hair loss
SIGNS & SYMPTOMS OF ZINC DEFICIENCY
•  stunted growth
•  delayed maturation of sexual organs
•  weak resistance to infectious diseases
•  hair loss
•  eye and skin lesions
SIGNS & SYMPTOMS OF ZINC DEFICIENCY
•  stunted growth
•  delayed maturation of sexual organs
•  weak resistance to infectious diseases
•  hair loss
•  eye and skin lesions
•  poor appetite
SIGNS & SYMPTOMS OF ZINC DEFICIENCY
Chronic zinc deficiency may also
cause damage to the central nervous
system and brain, and may lead to
poor motor development and
cognitive performance.
SIGNIFICANT SOURCES OF ZINC
•  seafood (oyster and crab)
•  beef
•  milk and dairy products
(yogurt, cheese)
•  whole grains
IODINE DEFICIENCY DISORDER
FUNCTIONS OF IODINE
FUNCTIONS OF IODINE

•  component in
thyroid hormones
which helps
regulate growth,
development and
metabolism
SIGNS & SYMPTOMS OF IODINE DEFICIENCY

•  enlargement of the
thyroid gland (goiter)
SIGNS & SYMPTOMS OF IODINE DEFICIENCY

•  enlargement of the
thyroid gland (goiter)
•  mental and physical
retardation among
infants and children
SIGNIFICANT SOURCES OF IODINE

•  iodized salt
•  seafood
•  dairy products